crf programming 101
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Cardiorespiratory Fitness
Exercise Programming
Summary for Healthy Adults
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Components of a CRF Program:
• Warm-up
• Conditioning Phase: FITT
• Cool-down/Stretch
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CRF Type (Mode)
Recommendations• Based on functional
capacity, interests,
goals, time andequipment
• Use large musclegroups, rhythmical,
cardiorespiratory innature, continuouslymaintained movement
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CRF Type
• Listen and hear what clients says or whatthey are not saying.
• Consider strengths/weaknesses whenchoosing machines/activity.
• Must be safe and effective.
• Try each machine for 2-10 minutes duringa trial period to determine if it is a fit.
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CRF Type
• Obese individuals should attempt non-weightbearing activity(pool, bicycles, arm ergometers,
rowing machines) first, then onto treadmill orwalking or elliptical. Some times treadmill isbest, depends on client.
• Low body musculoskeletal problems; non-weight
bearing or low impact to the joints: elliptical,pool, bicycle , etc.
• Trainer needs to have personal awareness of allcardio types in order to be effective with clients.
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CRF Time Recommendations
• Poor= 20-30 min
• Poor/Fair= 30-60 min
• Fair/Avg= 30-90 min
• Avg/Good= 30-90 min• Good/Excellent= 30-90
minutes
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CRF Time
• All clients should not go over 60 minutesunless they have been exercising regularly for6-12 months and have increased their
functional levels.• Add one minute per session for most people
to build up stamina, endurance, improveheart and lungs, reduce body fat,
• Start new clients by how many minutes they
feel comfortable performing at low intensities
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CRF Frequency
Recommendations• Physical activity on most
days of the week.
• Frequency depends on
intensity
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CRF Frequency
Recommendations• Minimum of 5 times per week for
moderate intensity exercise (40-60%)
• Minimum of 3 times per week for vigorousintensity exercise (60% =/>)
• 3-5 times per week of combination
exercise (moderate and vigorous)
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CRF Intensity Recommendations
• Physician basedrecommendations
• Fitness testing results• Previous history of
exercise
• Tolerance for cardioexercise
• Motivation
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CRF Intensity Recommendations
• Poor 30-45% HRR
• Poor/Fair 40-55% HRR
• Fair/Avg 55-70% HRR
• Avg/Good 65-80% HRR
• Good/Excellent 70-85% HRR
• ACE p.377 Table 11.2, ACSM rec.
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CRF Intensity…..
• Do not train clients for intensity, train forsuccess. Less is more!
• Monitoring intensity is crucial for the success of the client. They must learn and understandwhat their body’s are doing and how to interpretthat information.
• Monitoring recommendations: Heart rate,Perceived exertion, Talk test, and non-verbal/verbal feedback.
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Fair/Average Healthy Adults
• Frequency: Minimum of 3 times per week forvigorous intensity; minimum of 5 times per week for moderate intensity; 3-5 days for combo
• Time: 30-90 minutes
• Intensity: 55-70% of HRR
Moderate to somewhat hard intensity
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Average/ Good Healthy Adult
• Frequency: 3 times per week for vigorousintensity and/or 3-5 times per week for combo
• Time: 30-90 minutes• Intensity: 65-80% of HRR
Somewhat hard to hard intensity
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Good/Excellent Healthy Adult
• Frequency: 3 – 5 times per week forcombination exercise and/or minimum of 3 timesper week for vigorous intensity
• Time: 30 – 90 minutes
• Intensity: 70 – 85% of HRR
somewhat hard to hard intensity
13 – 16 RPE
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Poor Adult
• Frequency: Minimum of 5 times per week; 1 – 2 daily sessions leading towards one;
• Time: 20-30 minutes per session; may need tohave multiple sessions per day instead of one
• Intensity: 30 – 45% of HRR
Light to moderate intensity
6 RPE to 12 RPE
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Poor/Fair Adult
• Frequency: Minimum of 5 times perweek
• Time: 30-60 minutes per session• Intensity: 40 – 55% of HRR
Light to moderate intensity
6 RPE to 12 RPE
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CRF Programming Steps
• 1- Personal Data
• 2- Education
• 3- Developing
• 4- Training
• 5- Evaluate Session
• 6- Final Analysis
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Programming
• how to use machines
• how to adjust or
change• Proper P.A.T.
• how they should feel-RPE-intensity
• FITT and progression
• safety precautions
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Programming
• Need to understand how to work withbeginners, low level, intermediate and
high level functioning, de-conditioned,obese, overfat, under weight, seniors, de-motivated, and everything in between.
• Need to understand how to use and setcardio equipment plus activities.
• Need to consider the FITT guidelines.
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More programming
• Listen, hear, talk andcommunicate to yourclients. The more youteach them, the moreindependent andconfident they will
become about theirown health.
• Trainers are teachersof the fitness
classroom. Be one!!
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Trainers………..
• LEAD
• TEACH
• COMMUNICATE
• LISTEN
• INFORM
• MOTIVATE AND INSPIRE
• DEVELOP CONFIDENCE
• MENTOR
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Progression Summary
• Change time, intensity, frequency
• Change the type to keep motivated
• Consider different types of training toprovide unique experiences