Basic Exercise Principles and

Programming

Which bike is better?

Gears of Energy

Phosphagen
Fast Glycolysis
Slow Glycolysis
Oxidative
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What determines which energy

system will be used to fuel exercise?
Intensity
Duration

Effects of Event Duration & Intensity

Energy Systems Contributions

Intensity, Energy System, & Rest

Basic Exercise Principles

S.A.I.D. Principle
Overload
Progression
F.I.T.T. Principle
Detraining
Lactate Threshold (LT)
Onset of Blood Lactate Accumulation (OBLA)

VO2Max
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S.A.I.D. Principle
Specific Adaptation to Imposed

Demand
Must train for the activity that is to be

performed
Training for the bench press will not improve

your 1.5 mile run time

A great cyclist may not be a great runner
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Overload
Greater than normal stress or load on

the body is required for training

adaptations to occur
These adaptations lead to increased

performance in strength, speed,

endurance, etc.

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Progression
Periodically increasing the training load

in order for improvements to continue

over time
Do not by more than 10% per week:
Running (i.e. mileage)
Cardio Machine (i.e. time)
Strength Training (i.e. weight)
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F.I.T.T. Principle
Used to develop an exercise prescription
Frequency
Intensity
Time
Type
Each variable can be modified to promote

overload and allow for progression

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Measuring Exercise Intensity

Typically measured via one or all of the

following:
Heart Rate (Target HR)

Rate of Perceived Exertion (RPE)

Talk Test

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Target Heart Rate Range (THRR)

Age Predicted Maximal Heart Rate (APMHR):
220 (Age) = APMHR
APMHR x Exercise Intensity Low End
APMHR x Exercise Intensity High End

THR Zone

Karvonen Method:

220 (Age) = APMHR

APMHR RHR = Heart Rate Reserve (HRR)
HRR x Exercise Intensity Low End + RHR
THR Zone
HRR x Exercise Intensity High End + RHR

THRR Example

30 y/o male with a RHR of 60 bpm and

desired exercise intensity of 60-70% APMHR.

Step 1:
Step 2:
Step 3:
Step 4:

220 - 30 = 190
190 - 60 = 130
(130 x 0.60) + 60 = 138
(130 x 0.70) + 60 = 151

Target Heart Rate Range (THRR): 138-151

bpm

Gender Specific Equations

Older research used male-only studies,

which were found to overestimate MHR for
females 35 years and older.

New research suggests females should use

206 - .88(Age) and 220 - (Age) for males.

E.g., a 50-year-old female would have a

MHR of 162; whereas a male would have
170 bpm.
http://www.livestrong.com/article/226511-difference-in-heart-rate-according-to-gender/

Rate of Perceived Exertion (RPE)

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RPE, Talk Test, and % MHR

RPE Chart
1

2-3
4-6

Watching TV, riding in a car, etc.

Light Activity
Feels like you can maintain for hours

Moderate Activity
Feels like you can exercise for hours
On the verge of becoming uncomfortable

Very Hard Activity

9
10

%MHR

Very Light Activity

Virgorous Activity

7-8

Talk Test

Very difficult to maintain exercise

intensity

Maximum Effort Activity

Feels almost impossible to keep going

Breathing is easy,
can sing
Can carry a
conversation
Short of breath,
can speak a
sentence or two
Can only speak
one word at a time

52-66
61-85
86-91
92

Completely out of
breath, unable to
talk
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Detraining
Aka Reversibility Principle
Significant reductions in both metabolic and

working capacity within just 1-2 weeks of

detraining.
Many training improvements are completely

lost within just a few months.

Beneficial effects of exercise are transient and

reversible.
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Lactate Threshold (LT)

Aka Anaerobic Threshold
Point during exercise in which blood

lactate clearance is no longer able to

keep up with lactate production

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Lactic Threshold

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Blood Lactate w/ Training

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Why is training at your lactic

threshold important?
Pace used to complete 1.5 mile run

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Figure 2.8

Onset of Blood Lactate

Accumulation (OBLA)
Occurs at a slightly higher exercise

intensity than LT and is associated with a

second increase in blood lactate
accumulation.
Generally occurs when blood lactate

concentrations reach ~ 4 mmol.

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Lactic Threshold

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VO2 Max
Maximum amount of oxygen that can be

utilized by the body in a one minute bout

of exercise.
Indicator of aerobic performance for

high-intensity endurance exercise.

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Lactate Threshold vs. VO2Max

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Figure 2.9

Improving PRT Scores

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Abdominal Exercises
Some basic exercises for the abdominals

include:
Basic Crunch

Crunches on an

Exercise Ball
Crunches with a
Medicine Ball (shown)
Decline Sit-Ups
Cable Pull (shown)
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Core Exercises
Some basic exercises to target the core

include:
Standard Plank

Side Plank
Glute Bridge / Marching
Bird Dogs
Superman

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Push-up Exercises
Vary your hand stance:
Wide push-up
Narrow or diamond push-up
Staggered hand stance
One hand elevated
Use exercise / BOSU ball

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Cardiovascular Exercises
Long Slow Distance
Pace / Tempo
Interval
Repetition
Fartlek

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Cardio Exercise Examples

Long Slow Distance
Run 3-5 miles
Run for 30 minutes

Interval
NOFFS linear
acceleration drills
Suicides
300-yd Shuttle
400 m / 800 m
Sprints

Repetitions
40-yd Sprints
100 m / 200 m
Sprints
Fartlek
Indian Runs
Sprint straight-aways
/ walk turns

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Pace / Tempo
90 Desired 1.5 mile run time = mph
For a 12:30 1.5 mile run time:
90 12.5 (not 12.3) = 7.2 mph
Desired Run Time

Recommended Pace

15:30

5.8 mph

15:00

6.0 mph

14:30

6.2 mph

14:00

6.4 mph

13:30

6.7 mph

13:00

6.9 mph

12:30

7.2 mph

12:00

7.5 mph

11:30

7.8 mph

11:00

8.2 mph

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Table 18.4

Plotting Cardio Training Variables

Long Slow Distance

Pace/Tempo

Lactate
Threshold

Interval

Repetition

VO2Max

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Putting it all together

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New ACSM/AHA Guidelines

150 minutes of moderately intense cardio per week
OR
75 minutes of vigorous cardio per week

AND
Resistance training at least 2 or 3 days a week
AND
Flexibility exercises at least 2 or 3 days a week
AND

20-30 minutes of functional fitness training, 2 or 3 days a week

D1-42

Questions?

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