Training Principles:
All of them are the same for all programs but these are as they relate to aerobic training.
1. Principle of Individuality: There are always people for whom the things taught in class won't work. The norm doesn't always work for them. Always make work-outs specific to your client's needs and goals.
2. Overload: In order to overload them, you must push them beyond what they are used to.
Ways to overload- a. heart rate they are exercising at. (only real way to measure overload)
3. Progressive overload- Add intensity when proper heart rate is not elicited at the current intensity. Recalculate proper HR periodically. Older adults- incline slope on treadmill more instead of making them go faster.
4. Rest recovery: Recovery- time period between workouts. Rest- time between different exercises, sets, within training bout.
You are not getting into better shape during exercise, it is during recovery. Recovery is critical to improvement. After you recover, you exercise again, you recover again and make gains. Recovery is just as important as the exercising, at least 50/50.
How can you tell when someone is over-training? Recovery/ exercise is not 50/50. or Overreaching?
Over-training- Performance is suffering.
Overreaching- not negatively effecting performance, yet.
Symptoms:
Most common a. Elevated resting HR of 6-12 bpm. Must know resting heart rate. 1st thing in the morning before getting out of bed. Sit up and wait a few seconds. Take it for a full minute for 3-4 mornings and take the average. Lower resting HR, the better aerobic shape you are in. (Brachicardia)
b. Increased body temp. of 1-2 degrees. (Rectal temp- not easy or practical but a very good indicator.)
c. Low intensity persistent soreness/stiffness in muscles and joints.
d. Frequent, minor sore throats, colds
e. Excessive nervousness, irritability, headaches, depression, and/or anxiety with NO APPARENT REASON.
f. Feeling of tiredness yet unable to sleep.
g. Inability to rest/relax normally.
h. Nagging fatigue or sluggishness over consecutive days.
i. Unexplained, yet noticeable drops in performance.
j. Disinterest in normally exciting activities.
k. Diarrhea or constipation
L. Aching stomach.
m. Loss of appetite/ body weight (without trying).
5. Specificity: If you want to improve for a specific sport you must train specifically for it.
6. Consistency: One of the most important- Do something on a daily basis. Just getting out of bed and staying on the program is good enough for the average out of shape American until they get into better shape. Low Frequency, Low duration, High intensity for maintenance.
7. Diminishing Returns:
3-5 days a week gives us the greatest returns on VO2max.
8. Hard/Easy Days/Weeks: Periodization of training. Hard/Easy depends on the person and their goals. Fartlik- Swedish word for "speed play" - changing pace frequently to the intensity you feel appropriate.
FITT PRINCIPLE
Frequency - minimum 3-5 (max) days per week.
Intensity - how hard you are working out relative to the person. Monitor this by HR. HR ranges to improve VO2max. What HR do you need to work out at to improve VO2max depends on your current VO2max.
Field tests- VO2max results must be compared to norms. Age, gender, body weight all affect VO2max. Still going to dictate totally different HRs that they need to work out at and there are different norms for different athletic groups.
Karvonen Formula: converts % VO2 into an actual HR.
THR= %I (HRmax -HRrest) + HRrest
THR is Target heart rate
% I is % VO2 max you work out at.
You can do an entire VO2max test within 20 min.
HRmax= 220 - age
Wait about 6 weeks between re-testing VO2max.
Long steady distance for fat loss (60-80%). Do highest you can for 1 hour to burn more calories. There are no diminishing returns on calories burned.
If you go up in %/unit time you will always burn more calories.
Pg. 19 Most Simplistic Ways to Test VO2max
walk 3 miles as fast as you can, etc. see packet. Specificity of training: use different test for same cardio-vascular category.
Norms for different test separates you into Below Average, average, excellent, etc. categories of health for your HR, time, gender, age and body weight. Must see packet.
pg. 21-23 data for the Rockport 1 mile walk test. Most commonly used test to estimate VO2max here and in Canada. Walk 4 laps as fast as possible always have 1 part of one foot on the ground. Directly after- take 10 sec. (x 6 = min HR).
Can estimate VO2max very well with: HR, Time, gender, age, body weight.
Example:
A 45 year old person. Scored in the excellent category of health (must work out at 60-85% of VO2max to get a training affect.)
THR min= .6 (200- 45 - 42) + 42 = 122
THR max= .85 (133) + 42 = 155
Time (duration)- (Duration of exercise) how long do you need to work out 3-5 days/week in order to improve your VO2max. Ideally 20-60 min. of continuous work but can be done in incriments of 8-10 min. a few times per day to rack up 20-60 min. total.
Type (mode)- Must perform an activity to stress those system you want improvement in.
Aerobic- rhythmical-same motion repeated, large muscle groups engaged, continuous (can be done for 20-60 min.), aerobic energy system being utilized.
pg. 25 of packet memorize
change variables in order to make improvements in the heart, lungs, circulatory system (VO2max).
VO2max: 10-90 ml/kg/min.
10 being a pathological condition
90 being recorded for a cross country skiier.
high good shape
low bad shape
Apparently healthy adults pg. 25 are recommendations for them.
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