Fitness Training

Assignment 7 Guidelines

individuals
Most fitness trainers work with many different types of client e.g.: Elite athlete Amateur athletes Untrained individuals Teams (diverse group of individuals) FITT principles will vary according to this

Activity 2
CV training exercise intensities Measured in zones i.e. %age of MHR How work out MHR? JB = c.180 ANSWERS 1. c.50% (good for beginners) 2. c.60% (good post-exercise i.e. day after) 3. c.60 70% (body uses fat for fuel at this level) 4. c.70-80% (aerobic endurance develops with training) 5. c.60-75% (best for CV health & fat burning) 6. c.80-90% (helps develop speed for athletes only) 7. Point where aerobic system no longer meets energy requirements

Monitoring intensity Observation Watching clients for change in skin colour, technique, excessive breathing/sweating Talk test If can still talk = exercising at acceptable level Rate of Perceived Exertion (RPE) Scale from 6 20 (60 200bpm) on rating of difficulty Age predicted MHR MHR = 220 - age Karvonen formula (heart rate reserve HRR) HRR = MHR - RHR

Resistance Training
What are you trying to improve? Strength Power Muscle size Muscular endurance What exercises will you use? Need to be fit for purpose

Resistance Training
Resistance exercises fall into 2 categories: Core exercises:
Focus on large muscle groups e.g. chest, back Involve 2 or more joints Have impact on sporting movements

Assistance exercises:
Smaller muscle areas e.g. upper are, lower leg Involve 1 joint Less important to improve sport performance

Resistance Training
Number of exercises depends on training goals DONT OVERTRAIN!!! What are SETS & REPS? To allow maximum force per exercise & maintain technique:
Complete core exercises before assistance Alternate between upper & lower body exercises Alternate push & pull exercises Rest between sets Move slowly to allow full range of movement (c.4 secs)

Systems of Training
Different ways of training designed for novices to experts ALL try to achieve OVERLOAD & TRAINING EFFECT Simple Circuit: usually 8-10 exercises with 15-25 reps at c.40-60% 1RM good for beginners (adjust with FITT) Pyramids: multiple set training using different fitness components using (next slide)
Light-to-heavy = ascending (better for beginners) Heavy-to-light = descending (advanced performers)

Super sets: 2 or more exercises for same muscle group or in antagonistic pairs

Activity
Using internet & information from previous lessons produce a draft session plan on: CV training (include warm-up, training zone, cool-down, monitoring intensity) Resistance training (core or assistance exercises? Sets & reps? System?) Possible websites: www.brianmac.co.uk www.pponline.co.uk www.sport-fitness-advisor.com http://www.templatevenue.com/planners/3040-exercise-plannertemplate.html Design own/use template from internet (next slide)

Session Plan Template

Name of Client Name of the Instructor/Trainer Program start date Client's Information Age Gender Height (Feet) Height (Inches) Weight (Pounds) Chest (Inches) Waist (inches) Body Fat Target Body Fat BMI Target BMI 0.00 Strength
Exercises Reps Wts Weeks Frequency Start

Warm-up
Exercises Reps Wts (Lb) Weeks Frequency Start

Suggestions Cardio
Exercises Reps Wts Weeks Frequency Start

Cool-down
Exercises Reps Wts Weeks Frequency Start

Flexibility Training
Often complement resistance training & vice-versa Choice of exercises depends on AFIs from fitness tests:
Static Dynamic Ballistic

Session should include c.10 - 12 exercises Progression: start gently & build up range of motion gradually 3 5 reps Static stretches - up to 60 seconds each PNF stretches - 6 secs contraction then 10 30 secs passive

ACTIVITY: add flexibility element to last weeks session plans for your client with PNF & static stretches (research what these are)

Speed Training
Takes place after thorough warm-up Geared towards sport-specific/position-specific (energy system needs) May have specific day/time in session to prevent overtraining Time/distance/sets/reps depend on sport Acceleration often more important than max speed Rest between sets usually 1 3 minutes to replenish energy Work:rest ratio c.1:5 i.e. 10 secs work then 50 secs rest ACTIVITY: plan speed session for you client (sport specific) See next slide

Speed Training General Guidelines

Energy system Time (min:sec) Sets Reps per set Work:rest ratio Relief interval type

ATP-PC ATP-PC & LA

0:10 0:20 0:30 0:40 0:50 1:00 1:10 1:20

5 4 5 4 4 3 3 2

10 10 5 5 5 5 5 5

1:3 1:3 1:3 1:3 1:3 1:3 1:3 1:2

Walking Jogging

LA & AEROBIC
AEROBIC

1:30 2:00 2:00 2:30

3:00 4:00 4:00 5:00

2 1
1 1

4 6
4 3

1:2 1:1
1:1 1:0.5

Jogging
Walking

Training Diaries
Encourage athletes to keep diary as record of progress What to include in diaries: Date/time of sessions: helps organise time & records Emergency contact details Health screening results Progression: is athlete improving? How measured? Attitude: good/bad affects ability to train (give reasons for each) Motivation: maintained/dropped? Why? Links to goals: are you hitting SMART targets? Do they need adjusting? Competition results: can help show motivation & progression levels ACTIVITY 1: DESIGN A TEMPLATE FOR YOUR TRAINING DIARY INCLUDE INFO ABOVE

Monitoring a Programme
Programmes are ineffective unless monitored How can we monitor programmes? Training diaries Fitness test results:
Name of test/participants Component of fitness Results Compare results to normative data & previous results same athlete How often to test? Before, during & after training programmes

Coach/instructor feedback Athlete assessment systems e.g. Dartfish/Prozone/Stats Zone (next slides) http://www.dartfish.com/en/sports/team-sports/index.htm http://fourfourtwo.com/statszone/

Reviewing Programme
Review should be done to check: Overall suitability of programme Achievements (physical, psychological, social, health-related) Negative aspects (e.g. boredom or lack of motivation) Future needs Has client received value for money? When to review? Half way through & at end Have overall aims been achieved? If not, why not? Could be:
Injury/illness Issues with facility/equipment Lack of motivation/boredom Lack of progress Goals too easy/hard

Maybe necessary to adapt according to FITT & SPORTI principles ACTIVITY 2: REVIEW YOUR CLIENTS PLAN & FEEDBACK TO THEM