EXERCISE PROGRAM DESIGN
Fitness program: 5 steps to get started Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle. 1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition. 2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan. 3. Assemble your equipment. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than more supportive cross-training shoes. 4. Get started Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week. Break things up if you have to. You don't have to do all your exercise at once so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit your schedule better than a single 30-minute session. Any amount of activity is better than none at all. Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine. Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard. Be flexible. If you're not feeling good, permit yourself to take a day or two off. 5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)
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EXERCISE PROGRAM DESIGN
- 1. Exercise H O P E 1 Design Program
- 2. Principles of Exercise Training FITT Principle Parts of Exercise Program
- 3. ob Demonstrate training exercises Recognize the parts of exercise program Appreciate the importance of exercise program Identify the principles of exercise training 01 02 03 04 jec tives
- 4. Boxing is an intense activity which could last up to maximum of 35 minutes (12 rounds * 3 minutes). The athlete should possess both power and endurance in order to win. The estimated VO2 max of Manny Pacquiao is more than 60mL/kg/min. His aerobic capacity is higher than the average score for males which is 45mL/kg/min. His aerobic capacity is attributed to running at a high intensity for more than 45 minutes.
- 5. Principles of Exercise Training Principle of Overload Principle of Progression Principle of Specificity Principle of Individuality Principle of Reversibility -states that the body must work harder than what it is used to in order for it to adapt. -states that the body should experience a gradual increase in workload -states that the body will adapt specifically to the workload it experienced -states that no two person are the same and their rate of adapting to the same workload -states that the adaptation that take place as a result of training are all reversible
- 6. Write specific goals Set realistic goals Write a fitness contact Write short-term and long term performance goals
- 7. OBJECTIVES DESCRIPTION GOAL S Specific What, why when, and how? You should have a definite direct target objective I will exercise for 30mins at least 3 times a week M Measurable Objectives should be measurable to truthfully gauge your goal I will be able to run for 30mins without stopping. A Attainable / achievable goals should be stimulating, neither too comfortable nor to difficult I will finish the 5k fun run in 30mins or less. R Realistic Goals must be timely, helpful, and attainable in a period of time I will compete in a 10k events in 6mos T Time Goals should be attainable given the resources, effort, and time. I will lose at least 5kg in 3mos.
- 8. Number of sessions in a week FREQUENCY Difficulty level of the exercise or work demand INTENSITY Duration or distance covered in the exercise session TIME Mode of exercise or activity TYPE FITT PRINCIPLE
- 9. Phases of RISK Is the phase where you prepare your body for exercise by slowly increasing heart rate, blood pressure, and body temperature, usually 5 – 10 minutes CONDIT IONING P HAS E EXERCISE Is the core of the workout. This is to improve fitness component (rigorous activity). This is necessary to allow the body to slow down gradually Failure to cool down leads to muscle stiffness and soreness. Failure to warm-up makes your body more susceptible to sprained muscle, cramps and other injuries WORKOUT
- 10. Training Methods Continuous Training Circuit Training Interval Training
- 11. Intensity in Exercise Slow Intensity you can talk but not sing during the activity Moderate Intensity High Intensity you will not be able to say more than a few words without pausing for a breath you can talk comfortably
- 12. THANK YOU
Editor's Notes
- Principle of overload. For example, in order a muscle to get stronger, it must be overloaded or worked beyond the usual load. Principle of progression. If the principle of overload ask “how hard”, the principle of progression ask “how soon”? The body will get inured if it experiences a workload too hard and too soon. Therefore, the body should be given ample time to recover and get used to the new workload. Principle of specificity. This principle highlights the importance of performing a variety of activities to improve overall fitness. Principle of individuality. All individuals have different performance goals, fitness, attributes, and nutritional preference. Therefore, it is essential that the exercise program cater to these individual needs and preferences. Principle of Reversibility. This principle is another way of stating the principle of disguise. In order to maintain a desired level of fitness, you need to continue to provide an exercise overload. This principle states that if an individual stops to exercise, the body gradually returns to its initial level of fitness.
- Write a short/long term goals. A short term is something that can be achieve in 5-7 weeks while long term is something that can be achieve in 5 months or more. A long-term goal is usually made of several short-term goal. Set realistic goals. It is important that goals are attainable in a given period. Review your current fitness level and decide on the modest gains. This will keep you from getting frustrated. Write specific goals. Write a fitness goal for each fitness component instead of writing a general one (e.g. climb for flights of stairs without getting tired instead to improve fitness level). A specific goal helps you focus on what has to be done. Write a specific contract. A fitness contract is a concrete commitment. It is a visual reminder of the goals that you have identified and its strengthens you resolve to keep your exercise program. It makes you accountable for the consequences of your actions.
- Using SMART objectives in setting fitness goals.
- Frequency Frequency is a key component of the FITT Principle. Remember that it’s important to know why you’re exercising and what you want to achieve before rushing into any exercise program. Adjust the number of times you exercise per day/week/month to reflect: your current fitness level; the time you realistically have available; your other commitments like family and work; and the goals you’ve set for yourself. Intensity This is an extremely important aspect of the FITT Principle and is probably the hardest factor to monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate. Time The time you spend exercising is also an important part of the FITT Principle. The time dedicated to exercise usually depends on the type of exercise undertaken. For example, it’s recommended that to improve cardio-vascular fitness you’ll need at least 30 minutes of non stop exercise. For weight loss, more time is required; at least 40 minutes of moderate weight bearing exercise. However, when talking about the time required for muscular strength improvements, time is often measured as a number of “sets” and “reps.” A typical recommendation would be 3 sets of 8 reps. Type The type of exercise you choose will have a big effect on the results you achieve. That’s why it’s important to know what you want to gain from your efforts. For example, if you’re looking to improve your cardio-vascular fitness, then exercises like walking, jogging, swimming, bike riding, stair climbing, aerobics and rowing are very effective. For weight loss, any exercise that using a majority of your large muscle groups will be effective. To improve muscular strength the best exercises include the use of free weights, machine weights and body weight exercises like push-ups, chin-ups and dips.
- Exercise – is a type of physical activity that requires planned, structured, and repetitive bodily movement to improve or maintain components of physical fitness. An example of exercise is workout. Workout is an episode which someone tries to influence fitness by maintaining or improving cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition. A warm up – is essential prior to the actual workload it prepares the body for more strenuous activity. The cool – is an stretching activity after the strenuous activity. This is the time of the body to recover from the activity. A good cool down routine takes around 10 minutes. The routine should be include performing a multi-joint activity that is low intensity (e.g. slow jog ). There is less tension in the muscle when the mind is relaxed.
- Continuous Training. The same activity or exercise is continued over an extended period, with endurance the usual object. Circuit training. Use a number of different exercises at assigned stations. This method let you mix exercise of different intensities or specifications. Interval training. Alternates short burst of high intensity exercise with periods of rest. The purpose of this training is to push the body to a higher level of fitness.
- hen you're doing aerobic activity, such as walking or biking, exercise intensity correlates with how hard the activity feels to you. Exercise intensity is also shown in your breathing and heart rate, whether you're sweating, and how tired your muscles feel. Moderate exercise intensity Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level: Your breathing quickens, but you're not out of breath. You develop a light sweat after about 10 minutes of activity. You can carry on a conversation, but you can't sing. Vigorous exercise intensity Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level: Your breathing is deep and rapid. You develop a sweat after only a few minutes of activity. You can't say more than a few words without pausing for breath.
- Exercise is a form of stress that needs to be taken in controlled does to develop fitness level. The principles of overload, progression, specificity, individuality, and reversibility provides guidelines on how to make training program safe and effective. The individual should also take time to list his//her fitness goals and plan the exercise that will be incorporate in the training program. It is recommended that a structured warm-up and cool-down program should be incorporate in the training program as well.