Prepared and presented by Kusal Goonewardena APA Titled Sports & Physiotherapist

1. Exercise Prescription
Optimising Your Programs
Kusal Goonewardena
APA Titled Sports & Exercise Physiotherapist

2. Be Objective
[4:37 Min]

3. The Role of Exercises Explained [5.02 Min]

4. The
Elements –
Do not miss
these
[7.11 Min]

5. Optimising the Progress
FLOW STATE

6. The Past:
MEMORY

7. The Future: IMAGINATION

8. The Present
Moment:
Where your
athlete is most
powerful

9. Intersection of Flow
State in Exercise
Your 5 Senses
Your Emotions
Your Thoughts

10. Steps to Achieve Flow
State in Exercise Programs:
STEP 1
CLARITY of Goals Tiny, Clear is best

11. Steps to Achieve Flow
State in Exercise Programs:
STEP 2
Immediate Feedback
Test – Implement Program – Re Test
IN REAL TIME IS BEST
Daily/Weekly Reviews

12. Steps to Achieve Flow State
in Exercise Programs: STEP
3
Challenge/Skill Ratio
High Ratio: Anxiety
Low Ratio: Boredom
4% Magic Number

13. Ask yourself when creating
a program for your athlete:
Is it Clear?
Is it ‘Bite Size Chunks’?
Can your athlete get immediate feedback from
their program?
Can their Challenge to Skill Ratio be measured?

14. Flow Cycle
Stage 1
Training/Rehab ’The
Struggle’
Stress Hormones: Cortisol
Doesn’t feel good

15. Flow Cycle
Stage 2
Removing Mind from the
struggle. Start ‘Release’
RELAXATION is key.
Nitric Oxide, Dopamine and
Endorphins flood the system

16. Flow Cycle
Stage 3
Body & Mind
ready to PERFORM
THIS IS FLOW
STATE

17. Flow Cycle
Stage 4
Recovery Stage
Recovery
Processes

18. Ask yourself
when
creating a
program for
your
athlete:
Which stage is your athlete in?
What exercises are best for
each stage?
What recovery steps are in
place?

19. Discussion
Real Life Examples of the Flow Cycle