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Fitness Program Design: Overcoming Barriers and Maximizing Progress

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Learn the fundamental principles of program design, how to overcome barriers to physical activity, and the components of fitness sessions including resistance training, cardiovascular training, and flexibility training.

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Fitness Program Design: Overcoming Barriers and Maximizing Progress

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  1. Chapter 5 Fitness programs

  2. Program design steps

  3. Barriers to physical activity • Lack of discipline • Lack of time • Feeling uncomfortable (physically and socially) • Lack of motivation • Boredom • Tiredness.

  4. Fundamental principles of program design • Specificity • Overload • Progression • Detraining • Individuality

  5. Intensity and thresholds

  6. Health-related components of fitness

  7. Program progression

  8. Components of fitness sessions • Resistance training • Cardiovascular training • Flexibility training.

  9. Warm-up • Prepares the body and mind for what is to follow • Usually around 10−15 minutes of a one hour session, but varies • Gradual increase in heart rate for cardiovascular training.

  10. Stimulus or conditioning phase • Goal focused • Includes muscle strength, endurance, cardiorespiratory and flexibility components • Continuous and/or intermittent activities.

  11. Cool-down • Gradual return of body as close to resting state as possible • Length of time varies depending on intensity and duration of workout • Can help to prevent/minimise risk of dizziness.

  12. Cardiorespiratory training • Improves VO2 max • Reduces maximal and resting heart rates • Increases stroke volume • Reduces body fat • Increases HDL levels • Improves glucose metabolism • Improves transport and use of oxygen.

  13. Cardiorespiratory training • Beginners and unfit may start with as little as 10 minutes of training • Progress gradually to 20−60 minutes of training per session • Detraining can occur within 14 days of ceasing training.

  14. Heart rate measurements • Can help with intensity measurements • Not suitable for those on medications affecting heart rate and pregnant women • Carotid pulse • Radial pulse.

  15. Prediction of maximal heart rate • PMHR = 208− (0.7 x age) • Measured in beats per minute (BPM).

  16. Starting intensities • Beginner with low fitness <60% max heart rate • Beginner with average fitness 60−70% max heart rate • Aerobically trained 70−85% max heart rate.

  17. Heart rate reserve or Karvonen formula • Target heart rate at 60% = ([MHR – HRR] x 0.60) + RHR

  18. Rate of perceived exertion • Subjective measure of intensity • Useful when heart rate measurements are inappropriate, e.g. pregnancy • Modified scale 0−10 • 0 = nothing at all • 10 = very, very strong—maximal.

  19. Resistance training • Muscular strength • Muscular endurance—static and dynamic • Not possible to completely train one aspect without the other benefitting somewhat.

  20. Benefits of resistance training • Increased muscle size • Increased ligament and tendon strength • Increased muscle strength and endurance • May help to improve posture • Injury rehabilitation • Delay the age-associated muscle atrophy

  21. Benefits of resistance training (continued) • Alter body composition • Reduced the risk of osteoporosis • Improved self image.

  22. 4 Rs of resistance overload • Repetitions • Resistance • Rate • Rest

  23. Resistance programming

  24. Breath holding

  25. Exercise position progression

  26. Flexibility training

  27. Types of flexibility training • Static • Dynamic • Ballistic • Proprioceptive neuromuscular facilitation (PNF).

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