1. Copyright 1998 by Allyn & Bacon Chapter 4 Principles of Exercise

2. Copyright 1998 by Allyn & Bacon Ideal Exercise Program  Cardiorespiratory function  Most important health-related fitness component  Foundation  Requires 20-30 minutes of continuous, uninterrupted exercise  An aerobic exercise  Examples of aerobic exercise  Walking (4 mph or faster), jogging, running, cycling, lap swimming, aerobic dancing, and conditioning classes  Sports Approach  Racquetball squash (singles)  Tennis or handball (singles)  Soccer or Rugby  Lacrosse  Full Court Basketball

3. Ideal Exercise Program  Muscular Strength  Strength Training –Increase size and strength of muscle –Increases lean muscle mass and resting metabolic rate –Decreases BF% and Maintain BW –2 – 3 times a week can have positive effect  Strength Training in elderly –Increases quality of life and ability to perform ADLs –Muscular strength and endurance –Bone mass –Stair climbing and walking ability –Decreases risk of falling and fractures

4. Circuit Training  Interval Training in which strength exercises is combined with endurance/aerobic activity  Benefits –Can be specific –No need for expensive gym equipment –Whole body workout

5. Ideal Exercise Program  Muscular Endurance  Ability to exercise for long periods of time –Needed in sports requiring all out efforts –ADLs  Increase in flexibility –Decreases in both home and exercise injuries –Perform various activities more efficiently and effectively

6. Ideal Exercise Program  Body Composition  Aerobic exercise burns more calories and “tone” body  20 – 60 minutes or more is all that is needed  Key to fat loss through exercise is volume, not intensity – Longer = more K burned = shrinking of fat cells  Reduce caloric intake  Flexibility, Strength, and Endurance Training – Increase muscle mass – Decrease skin sagging

7. Copyright 1998 by Allyn & Bacon Fitness Concepts  Begin with a preconditioning program  Minimum 6 -8 weeks to improve aerobic fitness  Moving too quickly from one fitness level to the next stages may cause: –Muscle soreness or Delayed Onset of Muscle Soreness (DOMS) –Increased risk of soft tissue injury –Cause you to quit long before results are noticeable  First 2 – 3 weeks (preconditioning period) –Expect DOMS but shouldn’t be severe

8. Principles of Exercise  PRE Principle:  Progressive Resistance Exercise  Overload Principle:  Overload the body to increase performance  FITT Principle:  Frequency, Intensity, Time, Type  Cardio, Resistance Training, Flexibility  RPE Scale  Karvonen Method

9. Definitions  Resting Heart Rate (RHR)  Reflects heart rate (bpm) in the morning, at rest, averaged over 3 days  Maximal Heart Rate (HR max )  Heart rate in bpm at all out effort commonly estimated by 220 – age  Training or Target Heart Rate (THR)  Reflects training intensity in beats per minute (bpm)  If asked for the THR Range both the low and high training intensities in bpm will be expected.  Heart Rate Reserve (HRR)  Difference between maximum and resting heart rate  Recovery Heart Rate  The rate at which the heart recovers from exercise

10. Fitness Concepts  Progressive Resistance Principle  Gradual increase the amount of resistance to be overcome or the number of repetitions in each workout –Increase overload of muscular, circulatory and respiratory  Body will repair itself and increases in all these areas will be seen  Examine what happens to your body when you first begin an exercise program

11. PRE Principle and Cardiorespiratory  Regular exercise places stress on the heart and will increase stroke volume  A trained heart with improved cardiac output will:  Pump more blood per 1 min.  Heart beat (pulse) to slow down –Fewer beats per minute –Increased time of rest for heart between beats  Arteries will also enlarge as the heart muscle adapts to the stress of exercise

12. PRE Guidelines  Keep exercise strenuous to cause an initial decrease in fitness level  Allow for sufficient time for recovery  48 hours for strength training  18 – 24 hours for aerobic and other workouts  Failure to follow this will lead to overuse injuries and decrease in benefits from workout  Conduct next workout within 24 – 48 hours; more time will cause a decline in your conditioning level

13. Overload Principle  Used in PRE principle  Overload the muscles and cardiovascular systems to achieve improvement in fitness  Overload above the body’s natural ability to perform a certain exercise –Changed frequently to avoid plateau  Proper rest (18-48 hours) between exercise is needed for desired results

14. F.I.T. Principle  Frequency  How often?  Intensity  How hard? (Max HR or HRR)  Time  How long?  Type  What type of activity are they doing?

15. Cardiorespiratory FIT  F:  3 – 5 days per week  I:  64/70 – 94% of max heart rate (HR max )  40/50 – 85% of heart rate reserve  T:  20-60 minutes aerobic activity  T:  The “best” aerobic activity that serves the needs of the individual  Involve large muscles  Encourage compliance without undue risk of injury

16. Cardiorespiratory Progression  Initial Conditioning Phase:  F: 3x week  I: 64-70% max HR (40-50% HRR)  T: 20-30 minutes continuous or 10 min. bouts –deconditioned or post-op  Period: 4 – 6 (plus) weeks

17. Cardiorespiratory Progression  Improvement Conditioning Phase:  F: 3 – 5 x / week  I: 77-94% max HR (60-85% HRR)  T: 20 - 60 minutes  Period: small increases every 2 – 3 weeks for 4 – 5 months

18. Cardiorespiratory Progression  Maintenance Conditioning Phase  6 months or until goals are met  Review Phase  Review program  Reassess goals

19. RPE  Rate of Perceived Exertion  Based on a scale 6 – 20 –Roughly based on RHR to MHR, i.e. 60 - 200  Revised scale 1 – 10  To Help clients more accurately estimate their aerobic exercise intensity

20. RPE Scale  7 – Very Very Light  9 – Very Light  11 – Fairly Light  13 – Somewhat Light  15 – Hard  17 – Very Hard  19 – Very Very Hard  20 – Maximal effort

21. Karvonen Method  Uses Percentage of HRR rather than percentage of estimated Maximal Heart Rate  Formula  (220 – age – RHR) x %HRR + RHR = THR

22. Example  An aerobically unfit 20 year old client with a RHR of 75, with an intensity of 40% HRR: –220 – age (20) = 200 HR max –200 HR max – 75 RHR = 125 HRR –125 HRR x.40 (40% HRR) = 50 –50 + 75 RHR = 125 bpm

23. Copyright 1998 by Allyn & Bacon Fitness Concepts  Apply the principle of specificity  Alternate light & heavy workouts  Warm up properly before each workout  Formal  Informal  Passive  Overload  Cool down properly after workout

24. Copyright 1998 by Allyn & Bacon Fitness Concepts  Dress appropriately  Take special precautions when exercising outdoors  Choose soft surfaces whenever possible

25. Copyright 1998 by Allyn & Bacon Fitness Concepts  Use cross training in the aerobic component of your program  Use a maintenance approach after reaching your desired level of fitness  Monitor your progress carefully

26. Copyright 1998 by Allyn & Bacon Making the Right Exercise Choices  Choosing an aerobic program  Choosing a muscular strength program  Choosing a muscular endurance program  Selecting an appropriate flexibility training program