Lecture 11 Flashcards
Gross energy expenditure =
Energy expended per week (kcal)
Net caloric expenditure:
Subtract resting EE from gross EE
Stages of progression
Stages of progression
Initial conditioning stage:
Typically 4 weeks * Familiarize client with ex training Stretching, low/mod intensity aerobic Slow rate of progression 40-60% HRR, 15-20min wk1 progressing to 30min in 4 weeks, 3-4d/wk
improvement stage:
usually 16-20weeks *
rate of progression more rapid
frequency, intensity & time should always be increased independently
increase T every 2-3wks when client is able to maintain mod-vig activity 20-30mins
increase F from 3-5 times/week
increase total volume by up to 10%/week
Maintenance stage:
Occurs after achieving the desired level of CR fitness *
Usually begins 6mnths after start of training
Training frequency for weight loss
Increase frequency results in greater EE which is the most important aspect for weight loss
Ex volume needs to reach 60min/session @ intensity to expend 300kcal or more
Training 1d/wk generally won’t produce sufficient load to improve anaerobic or aerobic capacity, body comp or weight loss
Ex adherence – biological factors
Relative body fate
Overweight*
Ex adherence – psychological factors
Self-motivation
Self-efficacy*
Attainment of goals
Depression/anxiety
Ex adherence – social factors
Family support
Ex/job conflicts
Income & edu
Ex adherence – behavioural factors
Smoking
Leisure time
Credit rating
Type A behaviour
Ex adherence - program factors
Group vs indv Location/convenience Ex leadership Initial ex intensity Variety of modes/activities Program costs
