Program design and progression week 7
- 1. Train the trainer class presentation 2019 Program Design and Progression Week 7 Training Trainer: Emelieze Isioma & John Adeboye Duration: 2 hours
- 2. Program Design and Progression Training phases include muscular endurance, hypertrophy, muscular strength, and muscular power. Training variables are included within each phase. These training variables include: 1. Sets per exercise 2. Reps per exercise 3. Rest between sets 4. Load, which is expressed as a percentage of one-repetition maximum (1RM) https://www.youtube.com/watch?v=ifD_RdBEkNc
- 3. Assigning load Load is commonly expressed as a percentage of 1RM (one repetition maximum), which is the heaviest load that can be lifted once while maintaining correct form/technique during a given exercise. Load and the number of reps performed have been shown to be highly associated to specific training goals. Before assigning load, the personal trainer must determine the 1RM of the desired lift. This can be attained by performing a true 1RM test. PROGRAM DESIGN METHODS AND DESCRIPTIONS The following are program design terms used in subsequent sections with brief explanations:
- 4. PROGRAM DESIGN METHODS AND DESCRIPTIONS • Single-set system: performing one set of a given exercise (as opposed to performing multiple sets of an exercise) • Multiple-set systems (standard exercise order): performing multiple sets of an exercise before moving on to subsequent exercises. Complex set: combining a strength exercise followed by a power exercise (e.g., squats followed by depth jumps) • Compound set: performing 2 – 3 exercises for similar muscle groups • Circuit training: performing one set of multiple exercises before repeating • Supersets: performing alternating exercises for opposing muscle groups • Pyramid loading: increasing training load progressively and then decreasing
- 5. PROGRAM DESIGN METHODS AND DESCRIPTIONS contd. Drop sets: performing a set to muscular failure with a given load and continuing immediately with additional sets at a lighter load • Partial range of motion: performing an exercise in partial ranges of motion to increase strength at a particular joint angle https://www.youtube.com/watch?v=rlOxF0Vkp8c https://www.youtube.com/watch?v=YDb8lW9llok PROGRAM DESIGN: PHASES OF TRAINING ● MUSCULAR ENDURANCE Muscular endurance is defined as the ability to maintain submaximal muscle actions, the ability of a muscle or group of muscles to repeatedly exert force against resistance.
- 6. PROGRAM DESIGN: PHASES OF TRAINING Training for muscular endurance combines high repetition (15 - 20 reps) ranges with short rest (30sec) periods, bringing about high levels of metabolic stress thereby requiring lighter (50 - 60% of your 1RM) loads to complete the prescribed number of repetitions. HYPERTROPHY Muscle hypertrophy is a term for the growth and increase of the size of muscle cells. The most common type of muscular hypertrophy occurs as a result of physical exercise such as weightlifting, and the term is often associated with weight training.
- 7. PROGRAM DESIGN: PHASES OF TRAINING contd. The hypertrophy phase combines moderate loads (70% of your 1RM), repetitions (8 - 12), and rest intervals (60 - 90 sec) to elicit muscular tension, metabolic stress, and muscle damage, all of which act as stimuli for adaptations. ● MUSCULAR STRENGTH Muscular strength represents the maximal amount of force that can be generated by a muscle or group of muscles, regardless of the amount of time it takes. The muscular strength phase employs heavy loads and longer rest periods to increase the maximal level of force a muscle (or group of muscles) can generate, regardless of time.
- 8. PROGRAM DESIGN: PHASES OF TRAINING contd. MUSCULAR POWER Muscular power is the ability to generate as much force as possible, as quickly as possible. When the muscles in the body are used to perform high-intensity movements in short bursts, power is used. https://www.youtube.com/watch?v=Vs3KhS0XDHg Program Progression To help a client continually improve his cardiorespiratory fitness, challenge his body with more work than it is used to doing. Do this by progressively increasing exercise frequency, intensity and time over the length of the training program. A number of factors will affect the rate at which you progress a client: (1) tolerance to exercise and initial fitness level prior to the program; (2) goals and exercise history; and (3) health status and age.
- 9. Program Progression A progression plan is essential to a successful overall program, it will provide a general framework a client can use in the weeks to follow. A very general guideline is to increase intensity by about 5% when the upper ranges of intensity become easy to perform, and to increase exercise volume (frequency multiplied by time) by about 10% each week. This will ensure adequate adaptation to the new change before you increase other areas.
- 10. Stages of progression There are three stages of progression in a cardiorespiratory fitness program: initial, improvement and maintenance: 1. Initial Stage. The goal of this stage is to prepare the client for a long-term exercise program. The phase typically lasts 4 weeks, depending on the rate of improvement. Exercise intensity should be moderate to minimize muscle soreness, discomfort and risk of injury. Increase time/duration to a goal of 30 minutes by the end of this stage. Exercise adherence is an important habit to establish, so program creatively as you increase duration, but de-emphasize intensity.
- 11. Stages of progression contd. 2. Improvement Stage. The goal of this stage is to provide a gradual increase in the exercise stimulus (mostly through intensity and time) to allow for continued improvements in cardiorespiratory fitness. This stage typically lasts 4–5 months depending on how fast the client adapts to the program and meets his goals. Deconditioned or older clients may need more time in this stage to reach their goals.
- 12. Stages of progression contd. 3. Maintenance Stage. The goal of this stage is to maintain the fitness gained in the improvement stage. Further improvements in fitness may be minimal if the exercise stimulus remains the same and all goals have been met. The most important factor in exercise program design is intensity (followed by frequency and time) because intensity can have the greatest effect on program adherence and risk of injury. Striving for creativity and variety in your client’s program also has far-reaching implications for program adherence. However, the bottom line for designing an appropriate exercise program and maximizing adherence is to continually keep your client’s goals in mind and customize the program as much as possible.