1. Preparation lecture for those presenting week 3 Fitness prescription

2. Information

3. Principles of training Briefly re-visit the principles that will be presented in the lecture: –Progressive Overload –Specificity –Reversibility/ detraining –Individual Differences

4. Features of exercise training programs Brief discussion necessity for warm up/ cool down FITT principle Needs to be specific, detailed and adhere to the principles of training

5. Introduction to the four main areas of fitness programming Flexibility Strength/Resistance Aerobic/ Endurance Anaerobic - Individuals can choose whether they want a mixed/general program or a specific one - Programs should be aimed at improving components of fitness- not weight loss!!

6. Flexibility Types- Static, Ballistic, PNF Number of stretches Time held Repetitions Frequency

7. Resistance training Use ACSM recommendations for resistance training programs p 193 text Guidelines for minimum threshold intensity and frequency for aerobic training Include details on plyometrics

8. Types of Contractions Concentric: Muscle shortens w/ contraction Eccentric: Muscle lengthens while it is contracted. Static (Isometric): No change in muscle length w/ contraction

9. Types of Training Isotonic: Movement of a set resistance through a ROM Isokinetic: Speed of contraction is controlled while subject exerts max effort Isometric: Training using static contractions

10. Goals

11. Frequency Systems Split Routine: –Upper / Lower Body Alternate Day: –Total body w/ 48 hrs. rest Antagonist Split Routine: –Agonist / Antagonist muscle on opposing days.

12. Lifting Systems Percentage Circuit Pyramid (Progressive Resistance) Super Set Maximum Fatigue (Negatives)

13. Recommendations WARM UP / COOL DOWN ! Start with large muscle / multi- joint exercise and progress to single-joint / isolation exercises Overload “Core” muscles last

14. Split Routine System Eccentric Loading Plyometric Training Super Set System Repetitions, Sets, Recovery Circuit Training Periodisation Pyramid System

16. Aerobic/ Endurance Pg 456 of text Exercise Prescription Mode/ Type Frequency of participation Duration of each session Intensity of each session- %Vo2 max

17. Anaerobic Straight anaerobic training- sprints Interval training The Routine: Warm up for five minutes Round: Perform 1 minute as fast as you can (a level 9 or 10 intensity – on a scale of 1-10). Recover at a moderate pace for two minutes (a level 6-7 intensity). That’s one “round” – and it lasts three minutes Cool down for five minutes

18. Program Weeks One to Four: Perform three rounds, three times per week. The total cardio time will be 19 mins per workout including warm up and cool down. Weeks Five to Eight: Perform four rounds, four times per week. The total cardio time will be 22 mins per workout including warm up and cool down. Weeks Nine to Twelve: Perform five rounds, four times per week. The total cardio time will be 25 mins per workout including warm up and cool down. Weeks Thirteen to Sixteen: Perform six rounds, five times per week. The total cardio time will be 28 mins per workout including warm up and cool down.

19. The lab Introduction Goals, principles of training etc* Specific program planning * Rationale Conclusion *Think about whether you want this to be done in pairs/ small groups etc

20. Groups Stations with information? Stations with information plus expert? Stations for both information and programming? Motivation? –Example programs (your own?) –Major events –Celebrity/ elite athlete training programs

23. Catch up All groups- males and some females need to measure resting blood pressure Lab 1- Need to do beep test (allow 15 minutes) Lab 1 – Some people need to do 1RM bench press.

24. Questions?