DAY 3 Exercise Programming Karen Thomas Need a Comprehensive Exercise Program ■ Flexibility Training ■ Cardiorespiratory training ■ Strength Training ■ Balance & Agility training ■ Can be combined or separately ■ Walking or sports not enough Group exercise classes are a great way to Exercise ■ Many combine Cardio, strength, and flexibility – If class not comprehensive, you need to supplement the class ■ Good social interactions ■ Varieties – Water Exercise – Zumba – Pilates- Beginners- certified instructor – Yoga- Beginners- Slow Flow – Strength exercises – Circuit classes How to pick a group exercise class for you? ■ Type – Level of class - Type of exercises – Impact on joints - Intensity of class ■ Instructor – Certified – Gives modifications for the exercises – Watches class and adapts ( not to get own workout) – Varies the program – Organized HIIT- High Intensity Interval Training ■ Also called Tabata ■ Short spurts of High Intensity work then short rest ■ Usually sessions are 5 to 30 minutes ■ Intermediate to advance training ■ Can be cardio, strength, or combo ■ Benefits – Quick improvement in fitness- one of the best – Burns more calories in short time – Less time Components of Fitness Programming ■ Flexibility ■ Strength exercise routine ■ Cardio-respiratory Programming Comprehensive Exercise Program: Flexibility ■ Flexibility – Degree to which a joint moves through normal, pain-free range of motion (ROM) ■ Program must stretch muscles around all major joints- (8-15 stretches) ■ Frequency – Minimum of 2–3 days per week – Daily is most effective. ■ Intensity – Within range of motion to the point of mild tightness ■ Stretch should not be painful. Comprehensive Exercise Program: Flexibility (cont.) ■ Time – At least 10 minutes per session to allow all major muscle–tendon groups to be targeted ■ Type – Variety of activities: ■ static stretching (active and passive), ■ dynamic or slow movement stretching, ■ proprioceptive neuromuscular facilitation (PNF) Static Stretching ■ Most common method ■ Can be done independently of any exercise or at the end of a workout session ■ Slow movements into position and holding position at peak tension ■ Length of peak tension 10–30 seconds, 30 to 60 seconds for older adults ■ Repeat two to four times to accumulate a total of 60 seconds for each exercise. ■ Good form is more important that how far you can stretch ■ Needs Minimum 8 stretches Static Stretching https://www.sportsscience.co/flexibility/whole- body-stretching-routine/ Static Stretching Routine https://www.youtube.com/watch?v=y9fNh7cYo64 Dynamic Stretching ■ Done as Warm up – 3 to 15 minutes – Does not increase flexibility – Only helps use current range of motion – Actively moving through the Full Range Of Motion while gradually increasing the reach and/or speed of movement in a controlled manner – Begin with small ROM and progress to large ROM. – Repeat each activity 5 to 12 times. ■ Ideally incorporates movements which will be used in the activity – Different for different activities https://infinitefitnesspro.co m/benefits-of-dynamic- stretching/ Comprehensive Exercise Program: Balance, Agility, Neuromotor Exercise ■ Frequency – At least 2–3 days per week for 20–30 minutes, 1–7 days per week ■ Intensity – Manipulate base of support, center of mass, and peripheral cues. ■ Balance, & Agility – Can be done as a group or intermittently throughout the day for as little as 30 sec. – Discussed in Week 2 Comprehensive Exercise Program: Strength Training ■ Strength- amount of weight able to lift – 1 repetition max- weight can lift one time only (only do if advanced) ■ Endurance- amount of weight able to lift for 20 sec or longer ■ Most People do a combination of both – 8- 20 repetitions (rep) per set ■ Need to work all major muscle groups – About 8-12 exercises ■ Ideally set the weight so you are tired or can’t do one more rep Muscle Pairs ■ Since muscles can only work in one direction most body actions need a pair of muscles to move a bone. ■ Therefore most body actions are a PUSH, Pull, or stabilizer – When selecting exercises o Need to do balance the PUSH and PULL exercises for the same body area ( – If one muscle is stronger than its opposite, there is an increased rick of injury Applying the FITT Principle ■ Frequency: 2-3 nonconsecutive days/week allowing 1 day of rest between workouts – Based on a total body workout (Basic/Beginning) – There are hundred different variations ■ Intensity: (Amount of Resistance) – Beginner –weight/resistance which achieved fatigue within in 8-20 reps – Advanced- weight/resistance to failure between 8- 20 reps ■ Time: (Repetitions and Sets) 8-20 reps – ; 1 set for beginners, 2-3 set experienced- each set to fatigue or failure ■ Type: (Mode of Exercise) target large muscle groups (8-10 exercises) including opposing muscles – Push- Pull 18 Getting Started and Making Progress ■ First few sessions – Should be devoted to learning the movements – Choose a weight you can move easily 8-12 times; 1 set and rest 1-2 minutes between exercise – Goal is to be doing 1-3 sets of 8-12 repetitions – Good Form is more important than number of reps ■ Progress – “Two-for-two” rule – General guideline for increasing weight – increase approximately 5% for each 10 pounds you are currently lifting – Your rate of improvement depends on how hard you work and your bodies response to resistance training © 2013 McGraw-Hill Higher Education. All rights reserved. 19 Training Methods ■ Strength Machine – Safe but controls movement- more independence – Not necessarily life movements – Does not fit all individuals ■ Free Weights – Trains not only main muscles but stability muscles – Greater range of motions so Can mimic life situations – Can have higher rate of injury ■ Resistance Bands – Trains not only main muscles but stability muscles – Greater range of motions so Can mimic life situations – Inexpensive and low injury rate ■ Other Training Methods and Types of Equipment – Body Weight - Medicine balls – Exercise (stability) balls - Suspension training – Pilate - kettle bells Major Muscle Groups 1. Quadriceps 2. Hamstrings 3. Calves 4. Chest 12 5. Back 6. Shoulders 7. Triceps 8. Biceps 9. Forearms 10. Trapezius 11. Abs- abdominals-Core 12. Gluteus https://www.weight-lifting-complete.com/major-muscle- groups/#11majormusclegroups Muscle Pairs Body Part Exercise Action Body Part Exercise Action Lat Pulldown, row, Shoulder- Deltoids Overhead Press Push Mid back- Latissimus Pull reverse fly Chest- Pectoralis Chest Press Push Upper back Row, reverse fly Pull Arms-Biceps Arm Curl Push Arms- Triceps Triceps Press Pull Legs Squat & lunge- both push & pull Legs - Quadriceps Leg extension Push Legs- Hamstring Leg Curl Pull Legs- calf Toe Raise Push Legs calf Reverse calf raise Pull Core Plank, Dead Bug, Bird Dog- push, pull, stabilizer Core-Low back Superman Push Core- Abdominals Crunch Pull Core- Obliques Trunk Rotation- Both sides- push & pull Basic Strength Exercises Body Part Muscles Exercises Multi-joint exercises Legs/hips Gluteals, quadriceps, hamstrings Leg Press, Lunges, Squats Lower leg tibialis/gastrocnemius Calf raises, Calf Press Shoulders deltoid, trapezius Shoulder Press, Lateral Raise Chest pectoralis major/minor, front deltoid Chest Press, push up Triceps press Upper Back middle trapezius, rear deltoids, rhomboids Seat Row, cable row Mid-back latissimus dorsi, rhomboids Lat Pulldown, Pullover, pull up Low back spinal erectors Back extensions, superman Abdominal rectus abdominals, external and internal obliques Dead Bug, Bird Dog, plank Single-joint exercises Arms biceps Arm curl, Bicep curl triceps Triceps Extension Thigh quadriceps, Leg Extension hamstrings Leg Curl Intensity ■ Strength – Beginning to intermediate- Exercise to fatigue – Intermediate to advanced- Exercise to failure – Work load ■ Weight load X Repetitions X Sets ■ Repetition- recommended 8-20 reps ■ Sets- 1 set for beginners; 2- 3 sets for intermediate to advanced – Time ■ High Intensity- reach fatigue/failure within 30 sec to 1 min work; 15 to 1 min recovery SAMPLE STRENGTH PROGRAM USING EITHER BANDS OR DUMBBELLS Resistance Bands ■ https://blackmountainproducts.com/product/ p-1-stackable-resistance-band-set/ ■ https://www.spri.com/collections/exercise- tubing ■ https://www.performbetter.com/categories/ba nd-tubing/general-bands-tubing ■ Hoocan Resistance Bands Set- Amazon ■ Available on-line, Target Walmart, Dick Sporting Goods Lower body- Legs & Hips Squat- both push & pull action • Feet shoulder distance apart & Head up • Lower your body by pushing your hips back while keeping back straight and head up • Go as low as you can and be in control • Then push back up to a standing position Isolating exercises for the Thigh muscles- alternative or supplement to Squat Leg Curl - pull ■ Works Hamstrings ■ Start with leg slightly bent to keep band on the leg ■ Bend the knee until 90% ■ Pause ■ Slowly straighten Isolating exercises for the Thigh muscles- alternative or supplement to Squat Leg Extension- push ■ Works the Quadriceps ■ If Seated – Start with legs bent – Slowly straighten the leg not going beyond straight – Pause – Slowly return to starting position – Repeat both sides ■ If lying on the ground – Start with legs on the ground – Raise leg to 45% angle – Pause – Slowly return to starting position – Repeat both sides Lower Body- Lower Legs& Ankle Calf Raise- Push action • Start in a standing position with or without holding on for balance • Slowly under control raise up to the balls of your feet • Pause and slowly lower • Variations • Use dumbbells