Unit 5, Principles of Training & Principles of Conducting Fitness Assessments

Question 1

Getting to know your patient (questions)

Answer 1

• name, family info, occupation, social info, likes/dislikes, goals, values, readiness for change (if they are willing to do it themselves, how ready are they, are they motivated)

Question 2

Steps in developing a personal fitness plan (7)

Answer 2

1. set goals
2. make a commitment, educate client and test client (parQ and You (medical history, injuries), technique)
3. include lifestyle physical activity in your program (diet, sleep, hydration): more education
4. select activities: “likes”: specify or variety (warm-up/cool down)
5. set a target frequency, intensity, and time for each activity (FITT)
6. set up a system of mini-goals and rewards
7. develop tools for monitoring your progress: re-test

Question 3

1. Set your goals

Answer 3

• make sure they are S.M.A.R.T.E.R goals
  Specific: precise and clear (states exactly what it is we want to do)
  Measurable: quantifiable
  Attainable/achievable: develop skills to attain them
  Realistic: objectives are willing and able to work
  Time-bound: End point, intervals
  Evaluate and adjust if needed
  Re-do goals after they are met (continuous process)

Question 4

2. Make a commitment, educate and test

Answer 4

health check: ParQ, med visit if needed
- make a commitment: written contract
- educate your client: technique, principles of training
- test (assess) your client: matched for your goal
go through forms with client, explain and write it out

Question 5

3. Include lifestyle physical activity in program

Answer 5

educate client: nutrition, hydration, sleep (recovery) and balance with new schedule
- ex. when will client be exercising
encouraging movement beyond exercise
- be more active during your daily routine

Question 6

4. Select Activities (match goals)

Answer 6

select activities for each component of health-related fitness (cardiorespiratory endurance, muscular strength and endurance, flexibility, health body composition)
or a combination of one or two
skill related components as well (reaction time, agility and speed, power and coordination)
-> help with quality of life for elder people

Question 7

4. (2) Select activities (variation, specificity, interference)

Answer 7

consider the following:
- fun and interest
- current skill and fitness level (testing)
- time and convenience (scheduling)
- equipment/environment (risk management)
- cost (clothes, memberships, equipment)
- any special health needs (hypertensive, diabetic, disabilities, injuries)

Question 8

5. Set Targets for FITT

Answer 8

Frequency, Intensity, Time, Type
INTRODUCTORY FITNESS
cardio endurance exercise
- 4-7 per weeks at target heart rate for RPE (mod-vig)
- 20-30 minutes (per session, as a base target -> CSEP)
muscular strength and endurance
- 2-4 days per week
- 1 or more sets of 8-12 reps of 8-10 exercises that work all major muscle groups
flexibility training
- 4-7 days per week
- hold each stretch for 10-30 seconds; do at least 4 reps

Question 9

Health Canada’s Physcial Activity Recommendations (CSEP)

Answer 9

• adults:
  endurance: 4-7 days/wk (mod to vig)
  55/65-90% or HR max or 40/50-95% VO2 max
  flexibility: 4-7 days/wk gentle stretching
  strength: 2-4 days/wk (resistance activities)

Question 10

6. Set Up a System of Mini-Goals and Rewards

Answer 10

• break specific goals into specific steps
• set a target date for each step (will vary depending type of training, goals, etc.
• allow several weeks between mini-goals (adaptations take time, can have weekly check-ins for some things, but usually 4-6 weeks)

Question 11

7. Develop Tools for Monitoring Your Progress

Answer 11

• use a journal to track your activities
• program progress graph
  re-test to set new baselines and benchmarks

Question 12

General Adaptation Syndrome & Training

Answer 12

Predictable way in which the body restores itself to balance, or homeostasis, in response to stress
Training: process whereby the body is systemically exposed to a given set of stressors to enable it to efficiently manage future exposure to those stressors

Question 13

Supercompensation (GAS)

Answer 13

is the post training period which the trained function/parameter has the higher performance capacity than it did prior to the training period

Question 14

Periodization

Answer 14

• multiple bouts of training
  * multiple flights of alarm and resistance stages
• training that is the structured around period of progressively-loaded training stress followed by rest
• organized intro macro, meso and micro-cycles

Question 15

Principles of Training

Answer 15

principles of training provide the framework for us to build effective programs
- progressive overload
- generality
- specificity
- individuality
- reversibility/detraining
- rest and recover/recuperation
- diminishing returns
- FITT
- SAID principle

Question 16

Progressive Overload (P)

Answer 16

• the body adapts to a training stimulus if it is harder or longer than what the body us normally exposed to
• gradual and regular overload leads the body to adapt so that it can better tolerate the stress or increased stress
• adaptation: process of adjusting to a physical, environmental or pyschological stress or stimulus

Question 17

Generality (P)

Answer 17

• a general program of training is likely to produce positive adaptation in a player/squat if they are starting or commencing a training program
• as experience increases, specific and individual training is needed to promote continued gains

Question 18

Specificity (P)

Answer 18

• exercise training effect to specific to activity
  
  • strength, power, endurance, anaerobic capacity, skills/movement, muscle groups, etc.
• train for what you need

Question 19

Individuality (P)

Answer 19

• training need to match the individual
• consider
  
  • goals/aims, sports genetics, current fitness level, age, gender, recovery, etc.
  • time and resource implication

Question 20

Reversibility (P)

Answer 20

• detraining (use it or lose it)
• muscular strength decreased by 10% after 8 week break
• endurance decreases 30-40% after 8 week break

Question 21

Rest and Recovery/Recuperation (P)

Answer 21

• required to achieve optimal training adaptations
• varies based of training age, fitness, age, etc.
• overtraining leads to chronic fatigue and injuries (aka maladaptation)
• rest: period of time allocated to recovery
• recovery: time required to repair damage to body caused by training and competition

Question 22

Diminishing Returns (P)

Answer 22

the fitter/stronger you get, the harder it is to get fitter/stronger (*blunt effect

Question 23

the F.I.T.T. Principles (P)

Answer 23

frequency -> how often
intensity -> how hard
time -> how long
type -> doing what

Question 24

F.I.T.T. Programming (P)

Answer 24

framework for a fitness program
considers all the aspects that go into the amount of overload needed to maintain/improve fitness
F = Frequency: number of times per week
I = Intensity: the level of intensity one works out at, expressed as a % of maximum
T = Time: duration of exercise bout usually expressed as minutes/sets (reps/tempo)
T = Type of exercise

Question 25

SAID Principle (P)

Answer 25

Specific Adaptation to Imposed Demand
- when the body is under stress, it makes adaptation to better withstand that specific stress again in the future