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DESIGNING A CONDITIONING PROGRAM

CHAPTER 8. DESIGNING A CONDITIONING PROGRAM. Tailor the program to the clients needs Takes more time to design individual programs versus group instruction Be aware of constantly changing goals and fitness levels

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DESIGNING A CONDITIONING PROGRAM

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  1. CHAPTER 8 DESIGNING A CONDITIONING PROGRAM

  2. Tailor the program to the clients needs • Takes more time to design individual programs versus group instruction • Be aware of constantly changing goals and fitness levels • Clients 35 or older should get a physical from a doctor before beginning a program • Review health history and physician recommendations • Safety is your first priority KNOW YOUR CLIENT

  3. Subjective versus Objective • Set and achieve meaningful short term goals: good fitness management • Ex. Long term = lose 20 lb • Short term = lose 1 to 2 lbs per week • Create psychological drive to obtain results • Apply specificity principle: What are the demands on the client’s body that need to be addressed? GOALS

  4. Time schedule • Preference for time of day? • Evening = burn off stress of the day • Lunchtime = healthy, invigorating break • Morning = energizing, easier to fit into schedule • Studies show that morning exercisers adhere to their programs better than evening exercisers INDIVIDUAL CONSIDERATIONS

  5. What activities do they enjoy doing? What time do they prefer exercising? Do they have down time that can be used to make time for exercise? INDIVIDUAL CONSIDERATIONS

  6. Avoid setting goals so high that injury occurs • Build up gradually • Do not neglect warm up (5 – 10 min)and cool down (5 – 10 min) • Listen to your body • Pain in joints • Fatigue (Poor hydration or nutrition?) MONITORING THE CLIENT

  7. Frequency Intensity Duration (Time) Mode (Type) Special considerations Fun Relaxation STRUCTURE

  8. Definition: The number of times an activity is performed within a specific time frame • Maintain current fitness level = 3 days/week • If increased fitness is the goal, then frequency, intensity and/or duration (time) of the workouts must change FREQUENCY

  9. EXAMPLE: Current workout : • Jogging, 3 times a week, 30 minutes To increase fitness: • Increase frequency to 4 times a week for 30 min • Increase duration (time) to 35 minutes • Increase intensity by increasing the pace of running FREQUENCY

  10. Definition: Intensity- The degree of effort required to complete a physical activity • Too intense = muscle tissue broken down • Not intense enough = strength/endurance do not develop • Definition: Capacity- maximum capability • The line between productive exercise and overstressing a body system • Do not exceed capacity INTENSITY AND CAPACITY

  11. Target Heart Rate Range • Appropriate to age • 70%-85% of age-predicted maximum HR To calculate: • 220 – age = predicted max HR • Predicted max HR x .70 = target heart rate (lower range) • Predicted max HR x .85 = target heart rate (upper range) INTENSITY AND CAPACITY

  12. Healthy Zone (warm up): 50 to 60% Fitness Zone (fat burning): 60 to 70% Aerobic Zone (endurance training: 70 to 80% Anaerobic Zone (performance training): 80 to 90% INTENSITY: TRANING ZONES

  13. Definition: the length of time an activity is performed • It takes at least 30 min of aerobic work to maintain fitness levels • Start at capacity (even if that means 5 minutes!) and gradually build up DURATION (TIME)

  14. American Heart Association guildelines: • 5 to 10 min warm up and stretch • Avoid suddenly stressing heart and circulatory system • Sustained 20 to 30 min of exercise with heart rate in target zone • 5 to 10 min cooldown session • Allow blood to return from muscles to the rest of the body DURATION (TIME)

  15. Definition: the type of exercises and equipment used in an exercise program • Dictated by: • Individual goals • Preferences for activity • Areas that need to be improved • What’s accessible • Environment: indoors, outdoors, weather MODE (TYPE)

  16. Exercising outdoors • Hot/humid: • Exercise in cooler parts of the day • Hydration • Light colored, loose-fitting clothes • Sun block • Cold, Wet, Windy: • Layers- can always remove layers if needed, better than one heavy layer • Mittens or gloves to protect hands • Hats: 40% of body heat lost through head and neck • Be aware of reduced visibility or traction on the ground MODE (TYPE)

  17. Rule of modification!! Age-related diseases Past injuries Current conditions (ex. Asthma, high blood pressure, fitness level, pregnancy, fasting) Special populations: athletes, individuals w/ physical limitations SPECIAL CONSIDERATIONS

  18. Allow for change in fitness programs over time to maintain client interest Social needs: workout partners Schedule time for sleep and rest FUN AND RELAXATION

  19. Make frequent assessments (every 2 -3 weeks) to determine if changes need to be made • As capacity increases, so does frequency, intensity, and duration • Strength training: 2 times/week = only maintains existing strength • Cardiovascular health: at least 3 times/week for 30 min • In the target zone: Can the client talk comfortably? increasing and maintaining fitness levels

  20. PROGRESSION • Small amounts of work added as capacity increases • Takes about 2 months in a steady program to achieve optimal fitness • VARIETY • Periodization: year-round conditioning that varies by season • Mixing up workouts on different days • Make sure to allow muscles 48 hours to recover before working them again increasing and maintaining fitness levels

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