Principles of Training

Overload,Specificity, Reversibility

Goals of an Exercise Prescription

Improve physical fitness, Improve health (improving risk factors),Ensure safety, Not all goals are equally important for everyone, Prescription must be INDIVIDUALIZED!

Components of an Exercise Prescription

FITT principle

FITT Principle Frequency

how often

FITT Principle Intensity

how hard

FITT Principle Type (modality)

How

FITT Principle Time

how long

FITT Principle Volume

amount of work performed in a training session or week

FITT Principle Progression

gradual increase of Frequency, Intensity, Time, or Type

Components of an Exercise Prescription

These should be altered to meet the individual needs of each person, Consider: goals, interests, abilities, initial fitness level

Components of a Training Session

Warm-up, Conditioning, Cool-down

Conditioning

Can be Cardiorespiratory (aerobic), resistance training, sports-related exercise, Flexibility exercises can be incorporated before or after conditioning phase

Warm-up duration

5-15 min

Warm-up intensity

Light- (<40% VO2R) to moderate-intensity (40-<60% VO2R) aerobic & muscular endurance activity

Warm-up (Dynamic vs static

Dynamic is superior to static for performance

Warm-up Benefits

increases metabolic rate,increases blood flow, elevates body temperature, stretches muscles, injury prevention (CV vs. musculoskeletal)

Conditioning Phase Duration

10-60 min

Conditioning Phase modalities

Aerobic, Resistance training, Flexibility, Sports-related exercise

Cool-Down Duration

5-10 minutes

Cool-Down intensity

Low- to moderate-intensity aerobic & muscular endurance activity

Cool-Down Benefits

Smooth return of HR/BP towards resting values, Maintain venous return (muscle pump),Maintain BF to brain and heart,Reduced post-exercise hypotension, Facilitated clearance of hormones, lactate, and other metabolites, Facilitated body heat dissipation

Cardiorespiratory (Aerobic) Exercise Prescription

Can expect ~5-30% change in VO2max in response to CR training

FITT-VP Principle

Frequency, Intensity,Time, Type, Volume, Progression

Aerobic Exercise Prescription (Mode)

Activities using large muscle groups over prolonged periods, and that are rhythmic and aerobic in nature

Aerobic Exercise Prescription (Mode) Considerations:

Impact, Weight bearing

Aerobic Exercise Prescription (Frequency)

Moderate-to-vigorous-intensity: 3-5x/week, 150-300 min/week of moderate, 75-150 min/week of vigorous, Interacts with duration and intensity, Attenuated improvement in fitness >3x/week, Plateau in improvement >5x/week, Increased injury incidence w/vigorous exercise >5x/week, It is possible to perform vigorous exercise daily by carefully considering exercise modalities (e.g., impact, muscle groups)

Aerobic Exercise Prescription (Duration)

Moderate-intensity: 30-60 min,150-300 min/week, Vigorous-intensity: 20-60 min, 75-150 min/week, Combination of mod/vig to meet equivalent volume, To promote/maintain weight loss: 300 min/week (moderate) or 150 min/week (vigorous), Intermittent bouts is an alternative for those who can’t meet goals with continuous exercise,

Aerobic Exercise Prescription (Intensity)

Interrelated heavily with duration, Moderate: 40-<60% VO2R(HRR) or 64-<77% HRmax ; 3-5.9 METs, vigorous-intensity: 60-89% VO2R(HRR) or 77-95%HRmax; 6-8.7 METs, light (30-39%VO2R / 57-63% HRmax) may be acceptable in deconditioned individuals, interval training may help increase volume and average intensity, High-intensity IT (4 x 4min), or Sprint IT (3 * 20 sec),

Methods of Prescribing Intensity (VO2 Reserve)

(VO2 Reserve) VO2R = VO2max-VO2rest, (Heart Rate) Methods using HR to prescribe intensity require an estimation of max HR or a true max HR, Heart Rate) The classic “220-age” equation can be used, but others may be more accurate, Straight % of HRmax Target HR range = HRmax * % intensity, HRreserve (Karvonen) method HRR = HRmax - HRrest, (VO2 or METs) Target VO2 = VO2max * % intensity,(VO2 or METs) Target MET level = (VO2max/3.5) * % intensity,(VO2 or METs) HR index = exercise HR / resting HR, (VO2 or METs) METs = (6 * HR index) – 5, (RPE) Classically, 12-17 on the 6-20 RPE scale is thought to represent 40-89% VO2R (HRR)

Moderate RPE

12-13

Vigorous RPE

14-17

Volume, kcals and duration

Volume >1000 kcal/week is consistently associated with health/fitness benefits, ~150 min/week of moderate-intensity exercise, Deconditioned individuals may see benefits <1000 kcal/week, Volume >2000 kcal/week is associated with greater health/fitness benefits and may be necessary for weight loss and/or preventing weight gain, Volume >500-1000 MET●min per week, Volume MET ● min = MET level of activity * minutes performed, Risk of overuse injury with >3500-4000 kcal/week programs, Pedometer steps: 7000-8000/day

Rate of Progression

Depends on health status, exercise tolerance, and goals, First 4-6 weeks: Duration ↑ of 5-10 min/session every 1-2 weeks, Next 4-8 months: Gradually ↑ other components to meet recommendations, Small increments in components, Monitor for adverse responses after any adjustments,

Reducing Sedentary Time

Adding short physical activity breaks throughout the day can add to the benefits of an exercise program (e.g., 1-5 min of standing/walking), Not clear regarding frequency, duration, int, etc, but light-to-moderate activity (e.g., standing/walking) once an hour has been suggested