1. Chapter 5
Fitness programs

2. Program design steps

3. Barriers to physical activity
Lack of discipline
Lack of time
Feeling uncomfortable (physically and socially)
Lack of motivation
Boredom
Tiredness.

4. Fundamental principles of program design
Specificity
Overload
Progression
Detraining
Individuality

5. Intensity and thresholds

6. Health-related components of fitness

7. Program progression

8. Components of fitness sessions
Resistance training
Cardiovascular training
Flexibility training.

9. Warm-up Prepares the body and mind for what is to follow
Usually around 10−15 minutes of a one hour session, but varies
Gradual increase in heart rate for cardiovascular training.

10. Stimulus or conditioning phase
Goal focused
Includes muscle strength, endurance, cardiorespiratory and flexibility components
Continuous and/or intermittent activities.

11. Cool-down Gradual return of body as close to resting state as possible
Length of time varies depending on intensity and duration of workout
Can help to prevent/minimise risk of dizziness.

12. Cardiorespiratory training
Improves VO2 max
Reduces maximal and resting heart rates
Increases stroke volume
Reduces body fat
Increases HDL levels
Improves glucose metabolism
Improves transport and use of oxygen.

13. Cardiorespiratory training
Beginners and unfit may start with as little as 10 minutes of training
Progress gradually to 20−60 minutes of training per session
Detraining can occur within 14 days of ceasing training.

14. Heart rate measurements
Can help with intensity measurements
Not suitable for those on medications affecting heart rate and pregnant women
Carotid pulse
Radial pulse.

15. Prediction of maximal heart rate
PMHR = 208− (0.7 x age)
Measured in beats per minute (BPM).

16. Starting intensities Beginner with low fitness <60% max heart rate
Beginner with average fitness 60−70% max heart rate
Aerobically trained 70−85% max heart rate.

17. Heart rate reserve or Karvonen formula
Target heart rate at 60%
= ([MHR – HRR] x 0.60) + RHR

18. Rate of perceived exertion
Subjective measure of intensity
Useful when heart rate measurements are inappropriate, e.g. pregnancy
Modified scale 0−10
0 = nothing at all
10 = very, very strong—maximal.

19. Resistance training Muscular strength
Muscular endurance—static and dynamic
Not possible to completely train one aspect without the other benefitting somewhat.

20. Benefits of resistance training
Increased muscle size
Increased ligament and tendon strength
Increased muscle strength and endurance
May help to improve posture
Injury rehabilitation
Delay the age-associated muscle atrophy

21. Benefits of resistance training (continued)
Alter body composition
Reduced the risk of osteoporosis
Improved self image.

22. 4 Rs of resistance overload
Repetitions
Resistance
Rate
Rest

23. Resistance programming

24. Breath holding

25. Exercise position progression

26. Flexibility training

27. Types of flexibility training
Static
Dynamic
Ballistic
Proprioceptive neuromuscular facilitation (PNF).