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WPD4082 Whole Person Development on Healthy Lifestyle. Workshop 3: Training Methods. Objectives. Students are able to: know the 5 training principles ； know the exercise prescriptions ； calculate their own training heart rate. I. Training Principles. Specificity Overload
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WPD4082 Whole Person Development on Healthy Lifestyle Workshop 3: Training Methods
Objectives Students are able to: • know the 5 training principles； • know the exercise prescriptions； • calculate their own training heart rate.
I. Training Principles • Specificity • Overload • Progression • Reversibility • Variance
II. Exercise Prescription • Exercise prescription enables the training program not only effective but also safe. • F.I.T.T. is the guidelines for constructing a safe and effective exercise program. F.I.T.T. includes four training factors: Frequency (F): How often you do in a week? Intensity (I): How hard you train? Time (T): How long of a training session? Type (T): What type of exercise?
II. Exercise Prescription Components: Cardiorespiratory Fitness and Body Composition Frequency (F): 3-5 days per week Intensity (I): 50% - 85% Heart rate reserve (HRR)* Time (T): 20-60 min Type (T): Dynamic activity e.g., car washing, jogging, swimming, and playing badminton, etc, involving large muscle groups.
* Training heart rate (THR) It is very important in aerobic training. • training heart rate is set too low no significant improvement in cardiorespiratory endurance • set too high training cannot be tolerated in a prolonged period, and even causes dangerous to our bodies * Maximal heart rate (HRmax) HRmax = 220 - Age For example, the maximal heart rate of a man who is 20 years old = 220 – 20 = 200 bpm
Optimal training heart rate (THR) = [HRR x % intensity] + resting heart rate (RHR) = [(HRmax – RHR) x % intensity] + RHR
John is 20-year-old and his resting rate is 70 bpm. What is the optimal range of training heart rate with 50-85% intensity? THR with 50% intensity = [(220 – 20 – 70) x 50%] + 70 = 135 bpm THR with 85% intensity = [(220 – 20 – 70) x 85%] + 70 = 181bpm • This range depends on the training goal and health status of John. • Lower training heart rate is mainly to improve body composition • Higher training heart rate is the main to improving cardiorespiratory endurance.
II. Exercise Prescription Muscular Fitness F : 2-3 non-consecutive days per week I : - At least 8-10 exercises including all major muscle groups, e.g. chest, back, shoulder and thigh, etc, 1 set each. - 1 set of 8-12 repetition maximum (RM) T : - In a repetition, 3 seconds for lifting weight and 3 seconds for lowering weight. - Training should be less than an hour. T : Resistance exercises using machines, free weights or elastic bands.
II. Exercise Prescription Flexibility F : Minimal 2-3 days per week I : Stretch to tightness at the end of the range of motion but not to pain T : 15-30 seconds and 2-4 sets for each muscle T : Static Stretch.
References • ACSM (2006) ACSM’s Guidelines for Exercise Testing and Prescription (7th ed.) Lippincott Williams & Wilkins. • Harvard Medical School (2002) Exercsie: A Program You Can Live With. Harvard Medical School Publications. • Hodgson, Barry (2001) Sport and PE. AComplete Guide to GCSE (2nd ed.). Hodder & Stoughton. • Hoeger, W.W.K. & Hoeger, S. (2005) Fitness and Wellness (6th ed.) Thomson Wadsworth. • Honeybourne, J; Hill, M. & Moors, H. (2002) Advanced Physical Education & Sport – For A Level (2nd ed.) Nelson Thornes.
