COMPARING AND CONTRASTING POPULAR FORMATS for EXERCISE PROGRAMMING

1
COMPARING AND CONTRASTING POPULAR FORMATS for
EXERCISE PROGRAMMING
Parts 1 2

• John Doe, MAjdoe_at_msn.com

2
Agenda
A Brief Word about the Research
Clarifying Terms and Definitions
Energy Systems/Muscle Fiber Types
Popular Programs Defined
Break
Client Interview/Training Program Preparation
Matching Goals Needs vs. Wants
Discussion of Research
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A Brief Word about the Research
Tag-Teams
The Soloist

• Per-Olof Astrand Kaare Rodahl
• Mathews Fox
• Costill Wilmore
• Jackson Pollack
• Hakkinen Parkarinen
• Flack Kraemer

• De Vries
• Darden
• Nieman
• Stone
• Westcott
• Peter Orsini

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Clarifying Terms and Definitions
Strength

• Usually defined as one repetition max (1-RM).
  However, we usually define it as the amount of
  resistance a client can overcome performing a
  single set of activity correctly

Power
Neuro-muscular endurance

• The capacity of a muscle to exert force
  repeatedly against a resistance, or to hold a
  fixed or static contraction over time

Stamina
Vascular shunting

• The trafficking of blood through various areas of
  the body at the expense of decreased circulation
  in other areas

Lactic acid buffering
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Clarifying Terms and Definitions
Hypertrophy

• An increase in the cross-sectional size of a
  muscle in response to progressive resistance
  strength training

Hyperplasia
Physique athlete

• Body-builders, models, anyone else who is
  interested in the look of the body

Weight management participant
Time under tension

• Length of time that a muscle bears load without
  rest

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Energy Systems

• ATPWhat is it? (Hint Its not motor oil)
• How do we get ATP?
• 3 different sources, 3 different times, 3
  different intensities

ATP-CP system 110 seconds Intensity HIGH
Glycolysis 10 seconds3 minutes Intensity HIGH
to MODERATE
Aerobic Oxidation gt3 minutes Intensity MODERATE
to LOW

• Why do we care?
• By understanding how we get our energy (ATP), we
  understand what type of benefits we are going to
  get out of a particular exercise

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Muscle Fiber Types
Type I (slow twitch)
Type IIa
Type IIb (fast twitch)

• Red fibers (aerobic)
• Fatigue resistance h low glycolytic capacity
• Increased mitochondria
• Small motor neuron
• Rich in capillary beds
• 52 normal

• Pink fibers
• Moderate glycolytic high oxidative capacities
• Can adapt towards Type I or Type IIb
• 30 normal

• White fibers
• Large in diameter
• Fatigues rapidly
• High glycolytic and low oxidative
• Large motor neuron
• 12 normal

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Popular Programs Defined

• 3x-a-week basic program
• 5x-a-week basic program
• Body parts/split routine
• Circuit training
• Cardio-interval circuit
• Peripheral vascular circuit
• Super-set routines
• Giant set variations
• Compound/isolation routines
• Super slow/slow velocity
• Plyometric training

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Break
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COMPARING AND CONTRASTING POPULAR FORMATS for
EXERCISE PROGRAMMING
Parts 1 2

• John Doe, MAjdoe_at_msn.com

11
Agenda
A Brief Word about the Research
Clarifying Terms and Definitions
Energy Systems/Muscle Fiber Types
Popular Programs Defined
Break
Client Interview/Training Program Preparation
Matching Goals Needs vs. Wants
Discussion of Research
12
Client Interview/Training Program Preparation

• Refers to a yearly calendar
• An Olympiad Four years
• Marathon preparation 18 months

• Refers to a monthly calendar
• January through March Pre-season
• April through September In season
• October through December Off season

• Refers to daily workout
• Long-distance vs. sprints
• Higher vs. lower reps
• Intensity vs. duration

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Client Interview/Training Program Preparation
Prerequisites and Participants History

• Medical health questionnaire/Par-Q
• Current health status
• Medications
• Joint/muscular pains
• Sleep quality/disorders
• Cigarettes/alcohol/other substances
• Past movement history
• Previous experience with trainers/gyms
• Current motivational state of mind
• Clients goals vs. industry standards

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Client Interview/Training Program Preparation
Environmental Issues

• Facility/equipment access
• Supervised/independent
• Workouts, humidity temperature concerns
• Economic problems, problems with other members

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Matching Goals Needs vs. Wants
Who Gets to Decide What the Program Goals and
Objectives Are?
Needsvs.Wants
Matching Specific Goals
Keeping an Eye on the Big Picture
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Setting a Goal/Teaching a Skill
Setting a Goal

• What is the time frame?
• Success to failure ratio?
• Anticipating obstacles

Teaching a Skill

• What is the purpose of the skill?
• Determine the clients learning style
• Demonstrate skill (w-p-w, p-p-w)
• Have client perform the skill

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Discussion of Research
Exercise Guidelines How many sets?
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Discussion of Research
Exercise Guidelines How many reps? How much
rest?
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Discussion of Research
Repetitions
1520
1215
48
812
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Program Goals
Muscular Endurance
Strength Endurance
Maximal Strength
General Strength
Power
Moderate Metabolic Development
Maximal Metabolic Development
Maximal Strength Development
Submaximal Strength Development
Maximal Power Development
Program Benefits
Minimal Strength Development
Moderate Strength Development
Moderate Power Development
Minimal Metabolic Development
Rest Time
030 seconds
060 seconds
35minutes
23minutes
5minutes
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Discussion of Research

• Loading for strength versus size

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Discussion of Research

• Loading for strength versus size
• Stamina over recovery

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Discussion of Research

• Loading for strength versus size
• Stamina over recovery
• Sizing up for a specific sport/occupation

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Discussion of Research

• Loading for strength versus size
• Stamina over recovery
• Sizing up for a specific sport/occupation
• Injury prevention versus sport performance

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Discussion of Research

• Loading for strength versus size
• Stamina over recovery
• Sizing up for a specific sport/occupation
• Injury prevention versus sport performance
• Off season,

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Discussion of Research

• Loading for strength versus size
• Stamina over recovery
• Sizing up for a specific sport/occupation
• Injury prevention versus sport performance
• Off season, pre-season,

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Discussion of Research

• Loading for strength versus size
• Stamina over recovery
• Sizing up for a specific sport/occupation
• Injury prevention versus sport performance
• Off season, pre-season, and in season

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COMPARING AND CONTRASTING POPULAR FORMATS for
EXERCISE PROGRAMMING
Parts 1 2

• John Doe, MAjdoe_at_msn.com

PowerPoint by Jordan Yaruss [phone]