edu2exp exercise & performance preparation lecture for those presenting week 3 fitness...
TRANSCRIPT
EDU2EXP Exercise & Performance
Preparation lecture for those presenting week 3
Fitness prescription
EDU2EXP Exercise & Performance
Information
EDU2EXP Exercise & Performance
Principles of training
• Briefly re-visit the principles that will be presented in the lecture:
– Progressive Overload– Specificity– Reversibility/ detraining– Individual Differences
EDU2EXP Exercise & Performance
Features of exercise training programs
• Brief discussion necessity for warm up/ cool down• FITT principle• Needs to be specific, detailed and adhere to the
principles of training
EDU2EXP Exercise & Performance
Introduction to the four main areas of fitness programming
• Flexibility• Strength/Resistance• Aerobic/ Endurance• Anaerobic
- Individuals can choose whether they want a mixed/general program or a specific one
- Programs should be aimed at improving components of fitness- not weight loss!!
EDU2EXP Exercise & Performance
Flexibility
• Types- Static, Ballistic, PNF• Number of stretches• Time held• Repetitions
• Frequency
EDU2EXP Exercise & Performance
Resistance training
Use ACSM recommendations for resistance training programs p 193 text
• Guidelines for minimum threshold intensity and frequency for aerobic training
• Include details on plyometrics
EDU2EXP Exercise & Performance
Types of Contractions
• Concentric: Muscle shortens w/ contraction
• Eccentric: Muscle lengthens while it is contracted.
• Static (Isometric): No change in muscle length w/ contraction
EDU2EXP Exercise & Performance
Types of Training
• Isotonic: Movement of a set resistance through a ROM
• Isokinetic: Speed of contraction is controlled while subject exerts max effort
• Isometric: Training using static contractions
EDU2EXP Exercise & Performance
Goals
EDU2EXP Exercise & Performance
Frequency Systems
• Split Routine: – Upper / Lower Body
• Alternate Day: – Total body w/ 48 hrs. rest
• Antagonist Split Routine: – Agonist / Antagonist muscle on opposing
days.
EDU2EXP Exercise & Performance
Lifting Systems
• Percentage• Circuit• Pyramid (Progressive Resistance)• Super Set• Maximum Fatigue (Negatives)
EDU2EXP Exercise & Performance
Recommendations
• WARM UP / COOL DOWN !
• Start with large muscle / multi-joint exercise and progress to single-joint / isolation exercises
• Overload “Core” muscles last
EDU2EXP Exercise & Performance
• Split Routine System
• Eccentric Loading
• Plyometric Training
• Super Set System
• Repetitions, Sets, Recovery
• Circuit Training
• Periodisation
• Pyramid System
EDU2EXP Exercise & Performance
EDU2EXP Exercise & Performance
Aerobic/ EndurancePg 456 of text
Exercise Prescription
• Mode/ Type• Frequency of participation• Duration of each session• Intensity of each session- %Vo2 max
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Anaerobic
• Straight anaerobic training- sprints• Interval trainingThe Routine:• Warm up for five minutes • Round: Perform 1 minute as fast as you can (a
level 9 or 10 intensity – on a scale of 1-10).• Recover at a moderate pace for two minutes (a
level 6-7 intensity).• That’s one “round” – and it lasts three minutes• Cool down for five minutes
EDU2EXP Exercise & Performance
Program• Weeks One to Four: Perform three rounds, three times per week.
The total cardio time will be 19 mins per workout including warm up and cool down.
• Weeks Five to Eight: Perform four rounds, four times per week.The total cardio time will be 22 mins per workout including warm up and cool down.
• Weeks Nine to Twelve: Perform five rounds, four times per week.The total cardio time will be 25 mins per workout including warm up and cool down.
• Weeks Thirteen to Sixteen: Perform six rounds, five times per week.
The total cardio time will be 28 mins per workout including warm up and cool down.
EDU2EXP Exercise & Performance
The lab
Introduction• Goals, principles of training etc*• Specific program planning *• RationaleConclusion
*Think about whether you want this to be done in pairs/ small groups etc
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Groups
• Stations with information?• Stations with information plus expert?• Stations for both information and programming?• Motivation?
– Example programs (your own?)– Major events– Celebrity/ elite athlete training programs
EDU2EXP Exercise & Performance
EDU2EXP Exercise & Performance
EDU2EXP Exercise & Performance
Catch up
• All groups- males and some females need to measure resting blood pressure
• Lab 1- Need to do beep test (allow 15 minutes)• Lab 1 – Some people need to do 1RM bench
press.
EDU2EXP Exercise & Performance
Questions?