HKIN #446: Essentials of Personal Training

1. HKIN #446: Essentials of Personal Training The Periodized Exercise Prescription Day #5Recommended Readingtext ch 5- pps 91-113review Appendix A: Case studies pp203-204 review Appendix B Calculations 205-209

2. 2)The Exercise Prescription Phase

3. The Job of the Personal Trainer Pre-Prescription Phase 1  Technique Instruction Phase 2 Exercise Prescription Phase 3

4. Exercise Program Prescription: Components • Warm-Up(s) • Cool-Down (s) • Stretching • Flexibility Training* • Cardio-Respiratory Training* • Resistance Training* * Indicates components capable of inducing training effects (‘Training Components’)

5. Training Continuum Detraining Maintenance Training Effect Improvement Overtraining

6. ‘Training Effect’ • ‘Training effect’ refers to the physical adaptations of improvement or maintenance to an exercise stress

7. Training Effect = ‘Improvement’ • Exercise Stress  Physical Adaptation • Improvement refers to the application of an exercise stress in an attempt to produce a more advanced level of physical adaptation

8. Training Effect = ‘Maintenance’ • Exercise Stress  Physical Adaptation • Maintenance refers to the application of an exercise stress in an attempt to preserve a certain level of physical adaptation

9. ‘Overtraining’ • EXERCISE STRESS  Physical Adaptation • Overtraining is a condition indicated by a plateau or drop in performance over a period of several days • This is caused by too little recovery time in between specific exercise stress applications 

10. Recovery time can be a function of the specifics of exercise prescription but is also affected by outside factors • Outside factors may hinder recuperation in between exercise sessions which will, in turn, hinder performance 

11. A plateau in performance A drop in performance Elevated Resting HR Elevated Training HR Feeling of “heaviness” Ongoing muscle soreness A desire to skip workouts Lack of enthusiasm Decreased concentration Tiredness Sleep disorders Lack of appetite Weight loss • Symptoms of overtraining include: 

12. Exercise Factors: Allow for adequate recovery time in between exercise sessions Ensure variety Outside Factors: Maintain physical health Maintain emotional health Maintain spiritual health Maintain mental health Maintain interpersonal health • Reducing the chances of overtraining

13. ‘Detraining’ • Exercise Stress  Physical Adaptation • Detraining refers to the neglect of exercise stress application resulting in a gradual loss of physical adaptation • This is caused by too much recovery time in between specific exercise stress applications 

14. “Use it or lose it!” • Specific physical adaptations to exercise stress are lost more quickly than they are gained • Detraining begins as soon as 72 hours after exercise stress application • It only takes ~12 weeks for the body to return to pretraining levels once training has stopped

16. General Training Principles • A) Overload Principle • B) Progression Principle • C) Specificity Principle • D) Individuality Principle • E) Reversibility Principle • F) Variability Principle

17. A) Overload Principle • Refers to the application of an exercise stress more intense than that to which the client is accustomed to • Habitually overloading the body will induce a training effect

18. B) Progression Principle • Refers to the gradual increase in the intensity of, duration of and/or frequency of an exercise stress over time • The overload and progression principles work together (i.e. “progressive overload”)

19. C) Specificity Principle • Refers to the idea that a specific exercise stress will induce a specific physical adaptation • i.e. Physical adaptations are dependant on the type of exercise stress imposed

20. D) Individuality Principle • Refers to the idea that physical adaptations to a specific exercise stress, although largely predictable, will vary among individuals • Physical adaptations are contingent upon genetic makeup, age, gender, present state of health, strengths, weaknesses, etc. • Training benefits increase as the exercise prescription conforms to individual needs

21. E) Reversibility Principle • Refers to the idea that the benefits of exercise are temporary • The physical adaptation of detraining occurs if an exercise stress is not applied continuously over time to maintain a training effect

22. F) Variability Principle • Refers to the idea that specific physical adaptations are possible via the application of various exercise stressors • A variety of exercise stressors are required in any exercise program so as to offset boredom as well as provoke further physical adaptations

23. Summary • The goal of all exercise and fitness training is to induce a training effect of either improvement or maintenance while simultaneously avoiding overtraining and detraining 

24. Therefore, a personal trainer must design an exercise training prescription for a client that conforms with the various general training principles for one or more of the training components of fitness inclusive of: • Flexibility Training • Cardio-Respiratory Training • Resistance Training

25. Of course, the safe exercise prescription will also include non-training components inclusive of: • Warm-Up(s) • Stretching • Cool-Down(s)

26. The Periodized Exercise Prescription • The periodized exercise prescription allows for conformance with the six general training principles for one or more of the training components of fitness • Periodization refers to the long-term cyclical structuring of training sessions intended to maximize training effects via the variation and manipulation of relevant OFITT factors over time

27. O F I T T - Objectives - Frequency - Intensity - Time - Type of Exercise The Periodized Exercise Prescription:General Considerations

28. A) O-Objectives • With the information gathered in the pre-prescription phase, SMART achievement objectives must be identified • SMART Objectives • Specific • Measurable • Action-Oriented • Realistic • Trackable or Time Sensitive 

29. SMART objectives are essential since the meeting of objectives represents one of the client’s most important motivants to exercise • SMART Objectives + Progression = Maintenance of Enthusiasm

30. B) F-Frequency • Refers to the number of times a given exercise prescription component is repeated during a specified number of days (usually 1 week) • Days of the week intended for a given exercise prescription component must be specified as well as those intended for rest

31. C) I-Intensity • Refers to the level of exertion during exercise • There are several ways to determine exercise intensity inclusive of: • a) Rating Perceived Exertion • b) Talk Test • c) % of Maximum Heart Rate (MaxHR) • d) % of Heart Rate Reserve (HRR) • e) % of Maximum Oxygen Uptake (VO2Max) • f) Metabolic Equivalents (METS) • g) % of Repetition Maximum (RM) 

32. 0 0.5 1 2 3 4 5 6 7 8 9 10 No exertion Very, very easy Very easy Easy Moderate Somewhat hard Hard Very hard Very very hard a) Rating Perceived Exertion (RPE) Method

33. b) ‘Talk Test’ Method • The ‘talk test’ is most often used during aerobic exercise to signal to the client that his/her intensity is too high and should be decreased (i.e. signaled by his/her inability to speak) • However, it may be used during anaerobic exercise to signal to the client that his/her intensity is too low and should be increased (i.e. signaled by his/her ability to speak)

34. c) % of Maximum Heart Rate (MaxHR) Method • Intensities for use during aerobic and/or anaerobic exercise are often prescribed in terms of a percentage of MaxHR which represents the highest number of times the heart is capable of beating per minute 

35. MaxHR can be determined quite accurately with the use of an EKG recorder • However, since this is often impractical, MaxHR can be estimated using a formula: • Most Conservative Estimate • MaxHR (in beats per minute) = 220 - age • Least Conservative Estimate • MaxHR (in beats per minute) = 210 - (0.5 x age)

36. d) % of Heart Rate Reserve (HRR) Method • More accurate intensities for use during aerobic and/or anaerobic exercise are prescribed in terms of a percentage of heart rate reserve (HRR) which represents the difference between an individual’s resting heart rate (RHR) and his/her maximum heart rate (MaxHR) • RHR = The number of times the heart beats in a minute at rest • MaxHR = The highest number of times the heart is capable of beating per minute

37. Once a client’s MaxHR and RHR have been determined, the Karvonen Formula is used to calculate his/her target heart rate during exercise • Target HR = [(MaxHR - RHR) x %] + RHR

38. e) % of Maximum Oxygen Uptake (VO2Max) Method • The most accurate intensities for use during aerobic and/or anaerobic exercise are prescribed in terms of a percentage of VO2Max which represents the maximal rate at which oxygen can be consumed and utilized by the body at the cellular level per minute • Relative VO2Max percentages are prescribed for weight-bearing activities (millilitres per kilogram of body weight per minute) • Your client weighs 80kg, has a heart rate of 130bpm at a target heart rate of 70%, stroke volume is 105ml/beat and an O2 extraction of 9ml O2/100ml. What is your client’s 70% VO2? • Absolute VO2Max percentages are prescribed for non-weight-bearing activities (litres per minute) • i.e Sally’s VO2 max is 35 ml/kg/min. If she weighs 55 kg, what is her VO2 expressed in absolute terms? 

39. However, because this method requires access to sophisticated equipment, it is rarely used as a means of prescribing intensities within exercise prescriptions for general populations

40. f) % of Maximum Metabolic Equivalents (METS) Method • A final method employed for prescribing intensities for use during aerobic and/or anaerobic exercise involves the use of METS 

41. A specific METS prescription (e.g. 3 METS) represents an estimate of oxygen that is required by the body to meet the demands of exercise and reflects a multiple of resting metabolic rate (estimated at 3.5 ml/kg.min) • i.e. n METS expresses the intensity at which a given activity ought to be undertaken such that the body requires oxygen to be delivered at a rate of n x ~3.5 ml/kg.min 

42. Specific METS prescriptions are based upon a calculated percentage of an individual’s maximum MET output which is dependant upon his/her VO2Max • e.g. Henry has a VO2Max of 35 ml/kg.min • . . . Henry has a maximum MET output of 10 (i.e. 35 ml/kg.min  3.5 ml/kg.min = 10 METS) • . . . An intensity equivalent to 70% VO2Max for Henry would be 7 METS (i.e. 10 METS x 0.7 = 7 METS)

43. g) % of Repetition Maximum (RM) Method • Resistance training intensities are often based upon a percentage of one repetition maximum (%1RM) but may also be based upon others (e.g. %10RM) where RM reflects the maximum load that a muscle or muscle group can lift over a given number of repetitions before fatiguing 

44. To determine %1RM: • Complete a RM testing procedure • Estimate 1RM using a table • e.g. Table 26.1 in “Essentials of Strength Training & Conditioning” • Estimate 1RM using a formula • e.g. NFL’s 1RM formula for core lifts [# of reps (0.03 x load lifted) + load lifted] • Calculate percentage

45. D) T1-Time • Refers to the period of time that a given intensity level is sustained during exercise • This is often difficult to plan in advance • Nevertheless, it is important to try to estimate it since not enough time to complete a prescribed program may lead to a  in exercise compliance

46. E) T2-Type of Exercise • Exercise choices should be selected on the basis of the client’s: • Objectives, needs and lifestyle • Initial fitness level and exercise experience • Likes and dislikes • Strengths and limitations • Time availability • As well as: • Equipment availability

47. A Preview of What’s to Come . . . WarmUp Cool Down Stretching Flexibility Training CV Training Resistance Training O F I T T ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?