KIN 2210: Advanced Exercise Prescription - Lecture Notes PDF

KIN 2210: Advanced Exercise Prescription Fundamental Concepts Required Reading Course Notes Caspersen et al, 1985  What is Physical Fitness? A state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and dai...

KIN 2210: Advanced Exercise Prescription Fundamental Concepts Required Reading Course Notes Caspersen et al, 1985  What is Physical Fitness? A state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities - Wikipedia The ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living – Human Kinetics The ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies - Caspersen et al (1985) A series of characteristics that collectively promote health and allow an individual to perform physical activity.  Components of Physical Fitness Health-related Skill-Related Cardiorespiratory Agility Muscular Strength Balance Muscular Endurance Coordination Flexibility Power Body Composition Reaction time Speed  Benefits of Physical Fitness/Activity Mange body weight Combats disease Control stress/Improves mood Boosts energy levels Better sleep Improve immune system  Global Trends Globally, 28% of adults not active enough in 2016 Physical inactivity more prevalent in high-income vs low- income countries Increase in sedentary behaviour Global Trends (CRF): 1967 - 2016 Lamoureux et al. 2019 Global Trends (CRF): 1967 - 2016 Male vs. Female < 40 years vs. > 40 years Lamoureux et al. 2019  Physical Activity Bodily movement produced by skeletal muscles Results in energy expenditure Positively correlated with physical fitness  Exercise Subcategory of physical activity Planned, structured, and repetitive Intended to improve or maintain one or more components of physical fitness  Response vs Adaptation Single bout of Repeated bouts of physical exertion physical exertion  Response A TRANSIENT change in body function for the duration of a SINGLE exercise bout  Adaptation A PERSISTENT change in a physiological system following REGULARLY REPEATED exercise bouts Adaptation Results `in f  Training Principles 1. Specificity 2. Progressive Overload 3. Recovery 4. Individuality 5. Reversibility  Specificity Adaptations are highly specific to the type of training performed  Progressive Overload Progressively increase the training stimulus as the body adapts Day 1 Day 30 Day 180 Day 365 Milon of Croton  Recovery The body cannot repair itself and adapt to training without time to recover  Training-Recovery Cycle Training Rest Performance Time Fatigue Recover Adapt Detrain  Effect of Recovery Time Maintenance Improvement Overtraining  Individuality Design training to meet individual needs  Reversibility Adaptations gained will be reversed when you stop training  Program Design 1. Need Analysis 2. Exercise Selection 3. Training Frequency 4. Exercise Order 5. Training Load and Repetitions 6. Volume 7. Rest Periods  1. Need Analysis Evaluation of sport and athlete a) Evaluation of Sport/Activity b) Assessment of Athlete c) Goal Setting A) Evaluation of the Sport/Activity Movement Analysis – Movements and muscles involved Physiological Analysis – Fitness components required Injury Analysis – Common injuries  B) Assessment of the Athlete VALID RELIABLE OBJECTTIVE SPECIFIC RIGIDLY CONTROLLED  C) Goal Setting Demands of the Sport Current State of the Athlete  2. Exercise Selection Choosing appropriate exercises for program a) Specificity Choose exercises based on goals (fitness component, movement pattern) b) Variety Include diverse activities to prevent monotony and overuse injuries.  3. Training Frequency Number of training sessions per week a) Fitness Component Cardiorespiratory (3-6 days/week) Strength (2-6 days/week) Flexibility (3-7 days/week) b) Training Status Beginners: Lower frequency Advanced: Higher frequency  4. Exercise Order Sequence exercises during a training session to prioritize the most critical activities first a) Warm-Up b) Exercises that target the primary goal of the session c) Supplementary exercises used to support your primary goal d) Cool-Down  5. Training Intensity Level of muscular activity a) Cardiorespiratory Training %VO2max, %HRmax b) Strength Training %1RM c) Flexibility Training Stretch to mild discomfort  6. Training Volume Total amount of work completed during a training session a) Cardiorespiratory Training Distance covered, time, energy expenditure b) Strength Training Total amount of weight lifted (Reps x Sets x Weight)  6. Training Volume Total amount of work completed during a training session a) Cardiorespiratory Training Distance covered, time, energy expenditure b) Strength Training Total amount of weight lifted (Reps x Sets x Weight)  7. Rest Periods The time between sets dedicated to recovery  Next Class... Muscular Strength and Muscular Endurance