COMPARING AND CONTRASTING POPULAR FORMATS for EXERCISE PROGRAMMING

1. COMPARING AND CONTRASTING POPULAR FORMATS for EXERCISE PROGRAMMING Parts 1 & 2 John Doe, MAjdoe@msn.com

2. Agenda A Brief Word about the Research Clarifying Terms and Definitions Energy Systems/Muscle Fiber Types Popular Programs Defined Break Client Interview/Training Program Preparation Matching Goals: Needs vs. Wants Discussion of Research

3. A Brief Word about the Research Tag-Teams The Soloist • Per-Olof Astrand & Kaare Rodahl • Mathews & Fox • Costill & Wilmore • Jackson & Pollack • Hakkinen & Parkarinen • Flack & Kraemer • De Vries • Darden • Nieman • Stone • Westcott • Peter Orsini

4. Combining strength with speed. Usually quick, explosive, high-intensity activity • High-intensity cardiovascular activity that borders on strength output over time • The ability for the acid/alkaline system of your body to buffer and recycle hydrogen byproducts from muscular activity Clarifying Terms and Definitions Strength • Usually defined as one repetition max (1-RM). However, we usually define it as the amount of resistance a client can overcome performing a single set of activity correctly Power Neuro-muscular endurance • The capacity of a muscle to exert force repeatedly against a resistance, or to hold a fixed or static contraction over time Stamina Vascular shunting • The trafficking of blood through various areas of the body at the expense of decreased circulation in other areas Lactic acid buffering

5. The (theoretical) increase in the number of muscle fibers in the muscle • Those interested in weight-loss or weight-gain. Specifically clients who want to increase lean mass and decrease fat mass Clarifying Terms and Definitions Hypertrophy • An increase in the cross-sectional size of a muscle in response to progressive resistance strength training Hyperplasia Physique athlete • Body-builders, models, anyone else who is interested in the look of the body Weight management participant Time under tension • Length of time that a muscle bears load without rest

6. Energy Systems • ATP—What is it? (Hint: It’s not motor oil) • How do we get ATP? • 3 different sources, 3 different times, 3 different intensities: ATP-CP system 1—10 seconds Intensity =HIGH Glycolysis 10 seconds—3 minutes Intensity =HIGH to MODERATE Aerobic Oxidation >3 minutes Intensity =MODERATE to LOW • Why do we care? • By understanding how we get our energy (ATP), we understand what type of benefits we are going to get out of a particular exercise

7. Muscle Fiber Types Type I (slow twitch) Type IIa Type IIb (fast twitch) • Red fibers (aerobic) • Fatigue resistance –h low glycolytic capacity • Increased mitochondria • Small motor neuron • Rich in capillary beds • 52% normal • Pink fibers • Moderate glycolytic & high oxidative capacities • Can adapt towards Type I or Type IIb • 30% normal • White fibers • Large in diameter • Fatigues rapidly • High glycolytic and low oxidative • Large motor neuron • 12% normal

8. Popular Programs Defined • 3x-a-week basic program • 5x-a-week basic program • Body parts/split routine • Circuit training • Cardio-interval circuit • Peripheral vascular circuit • Super-set routines • Giant set variations • Compound/isolation routines • Super slow/slow velocity • Plyometric training

9. Break

10. COMPARING AND CONTRASTING POPULAR FORMATS for EXERCISE PROGRAMMING Parts 1 & 2 John Doe, MAjdoe@msn.com

11. Agenda A Brief Word about the Research Clarifying Terms and Definitions Energy Systems/Muscle Fiber Types Popular Programs Defined Break Client Interview/Training Program Preparation Matching Goals: Needs vs. Wants Discussion of Research

12. Macro Timeframe Meso Timeframe Micro Timeframe Client Interview/Training Program Preparation • Refers to a yearly calendar • An Olympiad: Four years • Marathon preparation: 18 months • Refers to a monthly calendar • January through March: Pre-season • April through September: In season • October through December: Off season • Refers to daily workout • Long-distance vs. sprints • Higher vs. lower reps • Intensity vs. duration

13. Client Interview/Training Program Preparation Prerequisites and Participant’s History • Medical health questionnaire/Par-Q • Current health status • Medications • Joint/muscular pains • Sleep quality/disorders • Cigarettes/alcohol/other substances • Past movement history • Previous experience with trainers/gyms • Current motivational state of mind • Client’s goals vs. industry standards

14. Client Interview/Training Program Preparation Environmental Issues • Facility/equipment access • Supervised/independent • Workouts, humidity & temperature concerns • Economic problems, problems with other members

15. Matching Goals: Needs vs. Wants Who Gets to Decide What the Program Goals and Objectives Are? Needsvs.Wants Matching Specific Goals Keeping an Eye on the Big Picture

16. Setting a Goal/Teaching a Skill Setting a Goal • What is the time frame? • Success to failure ratio? • Anticipating obstacles Teaching a Skill • What is the purpose of the skill? • Determine the client’s learning style • Demonstrate skill (w-p-w, p-p-w) • Have client perform the skill

17. Exercise Guidelines— How many reps? How much rest? Discussion of Research Exercise Guidelines — How many sets?

18. Discussion of Research Exercise Guidelines — How many reps? How much rest?

19. Discussion of Research Repetitions 15—20 12—15 8—12 4—8 1—4 Program Goals Muscular Endurance Strength & Endurance General Strength Maximal Strength Power Program Benefits Moderate Metabolic Development Maximal Metabolic Development Submaximal Strength Development Maximal Strength Development Maximal Power Development Minimal Strength Development Moderate Strength Development Minimal Metabolic Development Moderate Power Development Rest Time 0—30 seconds 0—60 seconds 2—3minutes 3—5minutes 5minutes

20. Discussion of Research • Loading for strength versus size

21. Discussion of Research • Loading for strength versus size • Stamina over recovery

22. Discussion of Research • Loading for strength versus size • Stamina over recovery • Sizing up for a specific sport/occupation

23. Discussion of Research • Loading for strength versus size • Stamina over recovery • Sizing up for a specific sport/occupation • Injury prevention versus sport performance

24. Discussion of Research • Loading for strength versus size • Stamina over recovery • Sizing up for a specific sport/occupation • Injury prevention versus sport performance • Off season,

25. Discussion of Research • Loading for strength versus size • Stamina over recovery • Sizing up for a specific sport/occupation • Injury prevention versus sport performance • Off season, pre-season,

26. Discussion of Research • Loading for strength versus size • Stamina over recovery • Sizing up for a specific sport/occupation • Injury prevention versus sport performance • Off season, pre-season, and in season

27. COMPARING AND CONTRASTING POPULAR FORMATS for EXERCISE PROGRAMMING Parts 1 & 2 John Doe, MAjdoe@msn.com PowerPoint by Jordan Yaruss (917) 856-0582