1. Fitness Training Program Design

2. Steps to Develop a Training Program:
Individual information
Set goals
Identify Fitness Testing
FITT (essential elements of a training program)
Evaluate

3. Individual Information
Age
Reasons for getting fit
Current or recent injuries
Health problems
Sports played often
Likes and dislikes
Sporting facilities available

5. Goal Setting
Setting goals gives you long-term vision and short-term motivation . It focuses your acquisition of knowledge, and helps you to organize your time and your resources so that you can make the very most of your life.

6. Goal Setting Write down 3 – 5 goals you have for different areas (e. g
Goal Setting Write down 3 – 5 goals you have for different areas (e.g. fitness, school, hobbies, home life, professionally, etc.)

7. Effective goal setting
SMARTER
Specific
Measurable
Achievable
Realistic
Time-based
Exciting / Evaluate
Review / Re-do

8. Goal Setting Now, according to what you have learned, evaluate you goals

9. Examples of Poor Goals: Want to be stronger or Want to be faster or Want to be fitter

10. Examples of Good Goals: Want to bench 60 Kg by the end of the semester or Want to run a mile in 6:30 min by the end of the year

11. Identify Fitness Testing:
To determine fitness levels
and
To monitor progress

12. F.I.T.T. Frequency Intensity Time Type
Essential elements of a training program

13. Essential Elements of Training Programs
Warm-up and stretching
Endurance training (cardio-respiratory)
Resistance Training
Cool Down & Stretching activities
Incorporation of recreational activities and sports into schedule

14. 1. Warm-up & stretching
Every training program should begin with low- intensity physical activity of a similar mode to that you will be performing.
Goals:
To increase Body temp, HR & Breathing Rate
To safely prepare your cardiovascular-respiratory system to function more effectively when the time comes for training/exercise/competition
Decrease muscle & joint soreness
Decrease chance of injury

15. 2. Cardio-Respiratory Endurance Training
“Of all the eleven elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of the conditioning equation.”

16. 3. Resistance Exercise
Resistance Exercise: Exercise specifically designed to enhance muscular strength and endurance.
This method involves the progressive use of a wide range of resistance loads, including:
Specific body mass exercises (e.g. curl or chin-ups)
Weight and load bearing exercises (e.g. climbing)
Use of resistance equipment (e.g. free weights)

17. 4. Cool Down and Stretching
Every training program should include cool-down and stretching immediately after finishing your workout
Goals: (Cool-Down)
To slowly reduce the intensity of the cardio- respiratory activity for several minutes
Goals: (Stretching)
Improve flexibility
Lower the risk of joint muscle injury

18. 5. Recreational Activities
Recreational activities are social, enjoyable and can be relatively inexpensive.
They can be used to build cardiovascular and resistance training exercise.
Contribute to improving health and fitness with the added potential of leading to life-long interest in active life-styles.

19. Monitoring Intensity
The following monitoring methods (indirect) are easier to administer in the field, and are relatively inexpensive.
The training heart rate (THR) concept
The Karvonen method

20. Monitoring Intensity (continued)
The Training Heart Rate (THR)
Based on linear relationship between HR and VO2 with increasing rates of work (in %).
Calculated by using the HR which is equivalent to a set % of your VO2 max.
Examples:
Light exercise is 35-59% HRmax
Moderate exercise is 60-74% HRmax
Heavy exercise is 75-90% HRmax

21. Monitoring Intensity (continued)
The Karvonen Method is considered the “Gold Standard” method for determining target heart rates.
Incorporates “Heart Rate Reserve” (HRR)
Difference between HRmax and Hrrest
THR85% = HRrest (HRmax – Hrrest)
Click on link below and calculate your own!

22. Evaluation Make an analysis of your training program design:
The good
…and the bad
Make adjustments

23. Today’s Fitness tests:
TODAY YOU HAVE A CHALLENGE:
How fast can you row 500 meters?
How long does it take you to complete:
100 sit ups
75 squats
50 push ups