Program Design Overview

Overview There has been a shift from pure strength training

to an emphasis on general physical activity and disease prevention

ACSM recommendations: For CV endurance Intensity of training should

range between 50-85% VO2max or 60-90% max heart rate

For disease prevention or health concern exercise intensity can drop down to 40%

General public urged to get 30 minutes of moderate exercise most days of the week

Overview Motivating your client is the biggest challenge You need to take into consideration many factors:

Age Gender Occupational status Health status Prior exercise experience Home based program Time Family support

4 steps in establishing a program

Step 1: medical /health screening Step 2: physical fitness testing Step 3: selection of the aerobic exercise mode Step 4: Designing an exercise program for total

fitness

Step 1: medical/health screening

Comprehensive questionnaire should be completed and reviewed

Components:

Personal and family history or disease

Risk factors and symptoms

Medications and treatment

Lifestyle habits

Social/demographic factors

Exercise history and attitude

After completion, needs to be reviewed to ensure safety of client.

Refer if necessary

Each year about 75, 000 Americans suffer heart attacks during exercise

Step 2: Physical fitness testing 4 reasons of physical fitness:

1. To assess current fitness levels-both strengths and weaknesses

2. To identify special needs for individualized counseling

3. To evaluate progress over time

4. To motivate and educate

Testing can be used to:

- Help clients learn about themselves

- Establish goals

- Motivate

- Stimulate interest

Step 3: Selection of the aerobic exercise mode

Should be selected on the basis of:

Interest

Time

Personal goals and objectives

Fitness level

Present a list of activities to your client and discuss them

Have your client choose primary and secondary activities that they can fit into their schedule w/o creating more stress.

Lack of time is a major obstacle, figure out what works best for them:

Social

Competiveness

Team sports

Varied aerobic activities carry several benefits:

Decrease risk of overuse injury

Reduced boredom

Long term compliance

increased overall fitness

Step 4: Designing an exercise program for total fitness

Needs to address:

Cardiorespiratory endurance

Muscular strength and endurance

Flexibility

Body composition

Some clients want a total body workout each session

Others want strength training one day and aerobic training the next.

Teach client Karvonen formula and 10 second pulse

Review the concept of Ratings of Perceived Exertion (RPE) Range from 6-20 RPE

6/7 = very, very light, 13 = somewhat hard, 19 = very, very hard

Explain importance of warm up, stretching, cool down

ACSM recommends at least one set of 8 to 12 reps of 8-10 different exercises 2 days/week.

Your turn: Use the example exercise

programming Form to take your client through their work out.

Step 1: decide what level they are: low, average, high

Step 2: have your client pick 2 aerobic activities (mode selection) that interest them, help them if they are having trouble

Step 3: Fill out form

Example activities:

Basketball

Bicylcing

Canoeing, rowing

Circuit training

Golf

Handball, racquetball

Roller blading

Rope jumping

Running

Skiing cross country

Soccer

Swimming

Tennis

Volleyball

Walking

Hiking

Article: on the website Review: write down what aerobic capacity is in

your own words

Article: How would you organize your drills or ideas What warning do they give with equipment and

space What equipment could you use for a jumping

exercise and a shuffle run Application

Following the examples of modifications in the article how could you modify a dot drill from hard, harder, hardest http://www.ideafit.com/fitness-library/athletic-drill-

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