DAY 3Exercise Programming

Karen Thomas

Need a Comprehensive Exercise Program■ Flexibility Training

■ Cardiorespiratory training

■ Strength Training

■ Balance & Agility training

■ Can be combined or separately

■ Walking or sports not enough

Group exercise classes are a great way to Exercise

■ Many combine Cardio, strength, and flexibility– If class not comprehensive, you need to supplement the class

■ Good social interactions

■ Varieties– Water Exercise– Zumba– Pilates- Beginners- certified instructor – Yoga- Beginners- Slow Flow– Strength exercises– Circuit classes

How to pick a group exercise class for you?

■ Type– Level of class - Type of exercises– Impact on joints - Intensity of class

■ Instructor– Certified– Gives modifications for the exercises– Watches class and adapts ( not to get own workout)– Varies the program– Organized

HIIT- High Intensity Interval Training■ Also called Tabata

– Short spurts (20- 30 sec)of High Intensity work then short rest (30-60 sec)

■ HIIT– Short spurts (20-30sec)of High Intensity work then (1 -3 min) rest

■ Usually sessions are 5 to 30 minutes

■ Intermediate to advance training

■ Can be cardio, strength, or combo

■ Benefits– Quick improvement in fitness- one of the best– Burns more calories in short time (can burn more visceral fat)– Less time

Components of Fitness Programming

■ Flexibility

■ Strength exercise routine

■ Cardio-respiratory Programming

■ Balance & Agility

Comprehensive Exercise Program: Flexibility

■ Flexibility– Degree to which a joint moves through normal, pain-free range of

motion (ROM)

■ Program must stretch muscles around all major joints- (8-15 stretches)

■ Frequency– Minimum of 2–3 days per week– Daily is most effective.

■ Intensity– Within range of motion to the point of mild tightness■ Stretch should not be painful.

Comprehensive Exercise Program: Flexibility (cont.)■ Time

– At least 10 minutes per session to allow all major muscle–tendon groups to be targeted

■ Type– Variety of activities: ■ static stretching (active and passive), ■ dynamic or slow movement stretching, ■ proprioceptive neuromuscular facilitation (PNF)

Dynamic Stretching

■ Done as Warm up – 3 to 15 minutes– Does not increase flexibility – Only helps use current range of motion– Actively moving through the Full Range Of Motion while

gradually increasing the reach and/or speed of movement in a controlled manner

– Begin with small ROM and progress to large ROM.– Repeat each activity 5 to 12 times.

■ Ideally incorporates movements which will be used in the activity– Different for different activities

https://infinitefitnesspro.com/benefits-of-dynamic-stretching/

Dynamic Stretching videos

■ Pre-Workout Dynamic Stretching Routine

■ https://www.youtube.com/watch?v=ximZfmqh2hI

21 Dynamic Stretching ■ https://www.youtube.com/watch?v=nPHfEnZD1Wk

■ 15 Movements to Warm Up Before Workout■ https://www.youtube.com/watch?v=CjYHKWwHJlk

Static Stretching

■ Most common method

■ Can be done independently of any exercise or at the end of a workout session

■ Slow movements into position and holding position at peak tension

■ Length of peak tension 10–30 seconds, 30 to 60 seconds for older adults

■ Repeat two to four times to accumulate a total of 60 seconds for each exercise.

■ Good form is more important that how far you can stretch

■ Needs Minimum 8 stretches

Static Stretchinghttps://www.sportsscienc

e.co/flexibility/whole-body-stretching-routine/

Static Stretching Routinehttps://www.youtube.com/watch?v=y9fNh7cYo64

■ Static Stretching for beginners

■ https://www.youtube.com/watch?v=Qhy_xeZTmhQ

■ Full Body Stretching Exercises For Beginners

■ https://www.youtube.com/watch?v=689OKDEjlEU

■ Advanced post exercise stretching routine■ https://www.youtube.com/watch?v=689OKDEjlEU

Comprehensive Exercise Program: Balance, Agility, Neuromotor Exercise

■ Frequency– At least 2–3 days per week for 20–30 minutes, 1–7 days per week

■ Intensity– Manipulate base of support, center of mass, and peripheral cues.

■ Balance, & Agility

– Can be done as a group or intermittently throughout the day for as little as 30 sec.

– Discussed in Week 2Bosu

RPE- Rate of Perceived Exertion- How Hard are you Exercising?

Max Effort10 Out of Breath- Unable to talk NOT Recommended unless healthy & NOT Needed

unless Athlete

9 Can barely breathe or speak 1 word Difficult to maintain this intensityHealthy Fit only

Extremely Difficult 8 Feels uncomfortable to breathe; can barely speak

Anaerobic Capacity- quickly fatigues Activity Limit- 30 secs to 2 min.

Extremely Hard7 Feels uncomfortable to breathe;

can say 3 wordsAerobic Capacity- quickly moves to fatigueActivity Limit- 2 min – 5 min

Very Hard6 Almost feels uncomfortable to talk- Ventilatory Threshold

Activity Limit- 10 – 25 min.

Hard5 Can say a short sentence Recommended level for Most Strength & Endurance

Training

4 Breathing heavy but can have short conversation

Working hard but able to maintain for longer than 20 minutes- Tempo

Moderate 3 Can carry a conversation Long Steady aerobic activity- walk, cycle, easy swim

Easy 2 Easy to Breathe Long Slow activityVery Easy 1 Daily activity with movement All day pace

Comprehensive Exercise Program: Cardio-Respiratory■ Frequency: 2-3 nonconsecutive days/week -Depends on Intensity

– Moderate can be 5 days/week- Blue Level– Hard- up to 3 days/week- green & yellow level– Very Hard- only 1-2 days/week- Red level

■ Intensity: (How Hard are you working)– Beginner –Moderate (blue) to – Intermediate- hard (Green) to Very Hard (yellow) + moderate some days– Advanced- hard (Green) to extremely hard (yellow) + moderate some days

■ Time: (per session)– 20- 60 minutes – can be broken into smaller times but >5 min. segments

■ Type: (Mode of Exercise)– Any exercise which increases heart rate and breathing

Cardiorespiratory Exercises- Walkingadvantages, disadvantages, how to increase intensity

■ Walking-– Low impact, easy to do– Increase Intensity-including HITT

■ Include hills■ Increase walking speed

– Using Nordic Pole Walking■ Total body workout■ Increase calorie burn■ Increased fitness■ https://www.americannordicwalking.com/blog/2017

/3/4/eo4yagte05ql8orxo5vnti12ze0d3n

Cardiorespiratory Exercises- Runningadvantages, disadvantages, how to increase intensity

■ Easy to do

■ Higher intensity but high impact

■ Increase Intensity – Add hills– Increase speed

■ HITT– Short burst of speed– Hills

■ How to run properly

■ https://www.youtube.com/watch?v=_kGESn8ArrU

■ Common Running Errors

■ https://www.youtube.com/watch?v=VT7LTO47XrI

Cardiorespiratory Exercises- CYCLEadvantages, disadvantages, how to increase intensity

■ Low impact but emphasis on Quadriceps and Gluteal

■ Need equipment– Types of bicycles– Consider electronic assist bike but expensive– Stationary Cycle quality depends on price

■ Must follow rules of the road

■ Increase intensity– Increase speed especially short bursts – Add hills -Off road -- Spinning Class

Cardiorespiratory Exercises- Swimmingadvantages, disadvantages, how to increase intensity

■ Low impact, total body exercise but depends on skill

■ Need lap pool/ open water

■ Difficult to use HR to determine intensity

■ Need to vary strokes to work all muscles

■ Increase intensity – Short burst of speed– Use hand paddles/gloves, fins, kickboard

Cardiorespiratory Exercises-ROWINGadvantages, disadvantages, how to increase intensity

■ Total body exercise, low impact but some skill needed

■ Higher intensity exercise– Good for HITT

■ Need good rowing equipment

■ Basic rowing technique

■ https://www.youtube.com/watch?v=4zWu1yuJ0_g

■ Rowing Technique Errors

■ https://www.youtube.com/watch?v=ura2mFCdvVs

Cardiorespiratory Exercise Equipment

■ Treadmill – Lower impact than walking on paths– Easier than regular walking= lower calorie burn-

o calorie count on equipment wrong– Don’t hold on to railing- reduce exercise up to 50%– Watch increasing hills too much– Need to ensure has enough structure-■ how much weight is it designed to handle■ <250 lbs

Cardiorespiratory Exercise Equipment

■ Elliptical– Lower impact but if add arms- total body– Easier than regular walking= lower calorie burn-– calorie count on equipment wrong– Different machines have different leg action– Don’t hold on to railing- reduce exercise up to 50%– Watch increasing hills too much– Need to ensure has enough structure- how much weight is it

designed to handle

Comprehensive Exercise Program: Strength Training

■ Strength- amount of weight able to lift – 1 repetition max- weight can lift one time only (only do if

advanced)

■ Endurance- amount of weight able to lift for 20 sec or longer

■ Most People do a combination of both– 8- 20 repetitions (rep) per set

■ Need to work all major muscle groups– About 8-12 exercises

■ Ideally set the weight so you are tired or can’t do one more rep

Muscle Pairs

■ Since muscles can only work in one direction most body actions need a pair of muscles to move a bone.

■ Therefore most body actions are a PUSH, Pull, or stabilizer– When selecting exercises

o Need to do balance the PUSH and PULL exercises for the same body area (– If one muscle is stronger than its opposite, there is an increased rick of

injury

Applying the FITT Principle■ Frequency: 2-3 nonconsecutive days/week allowing 1 day of rest between

workouts– Based on a total body workout (Basic/Beginning)– There are hundred different variations

■ Intensity: (Amount of Resistance)– Beginner –weight/resistance which achieved fatigue within in 8-20 reps– Advanced- weight/resistance to failure between 8- 20 reps

■ Time: (Repetitions and Sets) 8-20 reps– ; 1 set for beginners, 2-3 set experienced- each set to fatigue or failure

■ Type: (Mode of Exercise) target large muscle groups (8-10 exercises) including opposing muscles

– Push- Pull

30

Getting Started and Making Progress■ First few sessions

– Should be devoted to learning the movements– Choose a weight you can move easily 8-12 times; 1 set and rest 1-2 minutes between

exercise– Goal is to be doing 1-3 sets of 8-12 repetitions– Good Form is more important than number of reps

■ Progress– “Two-for-two” rule– General guideline for increasing weight – increase approximately 5% for each 10

pounds you are currently lifting– Your rate of improvement depends on how hard you work and your bodies response to

resistance training

© 2013 McGraw-Hill Higher Education. All rights reserved. 31

Training Methods■ Strength Machine

– Safe but controls movement- more independence– Not necessarily life movements – Does not fit all individuals

■ Free Weights– Trains not only main muscles but stability muscles– Greater range of motions so Can mimic life situations– Can have higher rate of injury

■ Resistance Bands– Trains not only main muscles but stability muscles– Greater range of motions so Can mimic life situations– Inexpensive and low injury rate

■ Other Training Methods and Types of Equipment– Body Weight - Medicine balls– Exercise (stability) balls - Suspension training– Pilate - kettle bells

Major Muscle Groups1. Quadriceps2. Hamstrings3. Calves4. Chest5. Back6. Shoulders7. Triceps8. Biceps9. Forearms10. Trapezius11. Abs- abdominals-Core

12. Gluteus

Muscle PairsBody Part Exercise Action Body Part Exercise Action

Shoulder- Deltoids Overhead Press Push Mid back- Latissimus Lat Pulldown, row, reverse fly Pull

Chest- Pectoralis Chest Press Push Upper back Row, reverse fly Pull

Arms-Biceps Arm Curl Push Arms- Triceps Triceps Press Pull

Legs Squat & lunge- both push & pull

Legs - Quadriceps Leg extension Push Legs- Hamstring Leg Curl Pull

Legs- calf Toe Raise Push Legs calf Reverse calf raise Pull

Core Plank, Dead Bug, Bird Dog- push, pull, stabilizer

Core-Low back Superman Push Core- Abdominals Crunch Pull

Core- Obliques Trunk Rotation- Both sides- push & pull

Basic Strength ExercisesBody Part Muscles Exercises

Multi-joint exercises

Legs/hips Gluteals, quadriceps, hamstrings Leg Press, Lunges, Squats

Lower leg tibialis/gastrocnemius Calf raises, Calf Press

Shoulders deltoid, trapezius Shoulder Press, Lateral Raise

Chest pectoralis major/minor, front deltoid Chest Press, push up Triceps press

Upper Back middle trapezius, rear deltoids, rhomboids Seat Row, cable row

Mid-back latissimus dorsi, rhomboids Lat Pulldown, Pullover, pull up

Low back spinal erectors Back extensions, superman

Abdominal rectus abdominals, external and internal obliques Dead Bug, Bird Dog, plank

Single-joint exercises

Arms biceps Arm curl, Bicep curl

triceps Triceps Extension

Thigh quadriceps, Leg Extension

hamstrings Leg Curl

Intensity■ Strength

– Beginning to intermediate- Exercise to fatigue– Intermediate to advanced- Exercise to failure– Work load■ Weight load X Repetitions X Sets■ Repetition- recommended 8-20 reps■ Sets- 1 set for beginners; 2- 3 sets for intermediate to advanced

– Time■ High Intensity- reach fatigue/failure within 30 sec to 1 min work; 15 to 1 min

recovery

SAMPLE STRENGTH PROGRAM USING

EITHER BANDS OR DUMBBELLS

Resistance Bands

■ https://blackmountainproducts.com/product/p-1-stackable-resistance-band-set/

■ https://www.spri.com/collections/exercise-tubing

■ https://www.performbetter.com/categories/band-tubing/general-bands-tubing

■ Hoocan Resistance Bands Set- Amazon

■ Available on-line, Target Walmart, Dick Sporting Goods

Lower body- Legs & HipsSquat- both push & pull action

• Feet shoulder distance apart & Head up• Lower your body by pushing your hips back while keeping

back straight and head up• Go as low as you can and be in control• Then push back up to a standing position

Squat for Beginners

Lateral Squat

Isolating exercises for the Thigh muscles-alternative or supplement to Squat

Leg Curl - pull

■ Works Hamstrings

■ Start with leg slightly bent to keep band on the leg

■ Bend the knee until 90%

■ Pause

■ Slowly straighten

Isolating exercises for the Thigh muscles-alternative or supplement to Squat

Leg Extension- push■ Works the Quadriceps■ If Seated

– Start with legs bent – Slowly straighten the leg not going beyond

straight– Pause– Slowly return to starting position– Repeat both sides

■ If lying on the ground– Start with legs on the ground– Raise leg to 45% angle– Pause– Slowly return to starting position– Repeat both sides

Lower Body- Lower Legs& AnkleCalf Raise- Push action

• Start in a standing position with or without holding on for balance

• Slowly under control raise up to the balls of your feet

• Pause and slowly lower• Variations• Use dumbbells• Use step or raiser to go below level

Upper Body- Shoulders

Shoulder Press- Push action

Whether Standing or sitting: • Start with elbows at shoulder height &

Hands facing forward• Straighten Arms overhead, • Pause,• then slowly lower to starting position

Upper Body – Shoulders-

Lateral Raise- Push

Whether seated or standing• Start with elbow up and

arms slightly bent• Raise arms up to shoulder

height• Pause• Slowly lower arms to side

Upper Body- Chest■ Chest Press- Push

– Push Action– Start with elbows directly in front of the shoulders– Push and straighten the arm without rounding the

back– Pause– Slowly return to starting position making sure

hands remain parallel – Variations■ Push up■ Both arms together or 1 arm at a time■ Dumbbells or bands■ Angle of pull

Standing Chest Press https://youtu.be/POx0bVn823Q?list=PL28SQJbpVWolAi-wJdxY-n26_wqj3kyo7

Upper Body- Chest Chest Press Variations

Upper Body- Mid & Upper Backhttps://www.youtube.com/watch?feature=oembed&v=k7EPhs1i9mU

Row- Pull

• Whether with bands or dumbbells• Start with arms straight • Bend the elbows while keeping them close to

the body until hands reach chest height• Pause• Slowly lower

Upper Body- Upper Back

Variations on the Row

Lat Pull Down https://www.youtube.com/watch?feature=oembed&v=mATGJd51Es0

Upper Body- Mid Back

Reverse Fly- alternative to row- Pull

DO NOT do this exercise unless you can pinch your shoulder blades together

■ Whether with bands or dumbbells■ Start with hands together and height of

shoulders■ Bring arms apart and shoulder blades

together until arms are even with the back

■ Pause■ Then return to starting position

Upper Body- Arms-Isolation Exercises

Arm Curl- pull

■ Works the Biceps

■ Start with arm straight, palms forward

■ Slowly bend the elbow and move hand up to the shoulder

■ Pause

■ Slowly return to start position

■ For 1- arm bicep curls- do both sides

https://www.youtube.com/watch?feature=oembed&v=pXS-fSPWpk8

https://www.youtube.com/watch?feature=oembed&v=Nkl8WnH6tDU

Upper Body- Arms- Isolation Exercises

Tricep Extension

■ Works the Triceps

■ Start with arm bent, palms forward

■ Slowly straighten the elbow

■ Pause

■ Slowly return to start position

■ For 1- arm bicep curls- do both side

https://www.youtube.com/watch?feature=oembed&v=a5rUdCeTtSE

Upper Body- Arms- Isolation ExercisesTriceps Variations

Core-■ The core of the body consists of

– Low back– Abdominals- front of abdomen– Obliques- side of abdomen

■ These can be worked as a group or separately

■ The exercises from week 2 have many good core exercises

■ Need to work abdominal both for stability when

– Stationary- plank– During movement- Bird Dog, Dead Bug

Core- Obliques AlternativeTrunk Rotation- Pull

■ Whether with bands or Dumbbells

■ Start with arms at shoulder height

■ Hold arms stationary, slowly turn to one side using trunk muscles only

– If you are not feeling the movement in the trunk, reset because you are using your upper back to move

■ Turn to the side as far as possible

■ Pause

■ Return to center

■ Turn to other side

■ Do same number to each side.

Core alternative-Reverse curl- more advanced

https://www.youtube.com/watch?feature=oembed&v=hyv14e2QDq0

Core -Low Back AlternativeBack Extensions- push

■ Alternative to Bird Dog Exercise

■ Start lying flat face down

■ Slowly lift chest and shoulders off the ground or

– Lift opposite arm & leg off the ground while keeping abdominal on the ground

■ Pause

■ Slowly lower to the ground

Compound Exercises■ Compound exercises

– Use major muscle groups and movement around multiple joints

■ List of compound exercises

■ https://greatist.com/move/compound-exercises

■ example on next slide

Squat to Overhead Press https://www.youtube.com/watch?feature=oembed&v=ekU9A971BuA

Any Questions?