P3-PED 031

EXERCISE PROGRAM DESIGN

MODULE 8 - 10 PED 031

LEARNING OBJECTIVES

• Designed for yourself an exercise program based on the results of your body composition and anthropometric measurements, and postural and performance assessments.

• Been ready to implement the personalized exercise program to yourself.

• Understand the importance and principles of making a workout plan.

• Design an individualize exercise program; Train at a level to much one’s needs and abilities

Open Ended

Kumusta ka?

Word Cloud

How does exercise start?

Physical activity is any bodily movement produced by skeletal muscles that require energy expenditure. Sample cases are provided.

PHYSICAL ACTIVITY

Exercise is a subcategory of physical activity that is planned, structured, repetitive, and purposefully focused on improvement or maintenance of one or more components of physical fitness

EXERCISE

EXERCISE PLAN

Multiple Choice

How many minutes should it take to warm up?

• 5-10 minutes

• 10 minutes

• 15 minutes

• 30 minutes

Multiple Choice

Jasmine is walking with her friend after planning for almost one week as part of their leisure time. Which concept was demonstrated?

• Physical activity

• Exercise

• Recreational activity

• None of the above

Multiple Choice

Jasmine is walking to the kitchen to get food for her lunch. Which concept was demonstrated?

• Physical activity

• Exercise

• Recreational activity

• None of the above

Multiple Choice

Jasmine has been experiencing stress lately due to school activities, and she decided to walk to cope with this stress. Which concept was demonstrated?

• Physical activity

• Exercise

• Recreational activity

• Leisure activity

COMPONENTS OF EXERCISE SESSION

CONDITIONING

• A minimum of 5–10 minutes of low to moderate-intensity cardiovascular and muscular endurance activities.

• Transitional phase that allows the body to adjust to the changing physiological, biomechanical, and bioenergetic demands during the conditioning phase of the exercise session.

WARM UP

• Conditioning is done to improve muscle endurance and cardiovascular ability.

• It is exercising with the goal of increasing your cardiovascular system's performance

COMPONENTS OF EXERCISE SESSION

STRETCHING

• Allows gradual recovery of heart rate and blood pressure and the removal of metabolic end products from the muscles used during the more intense conditioning phase.

• Stopping quickly without a cool-down can result in light-headedness, dizziness, and/or fainting.

COOL DOWN

• Conditioning is done to improve muscle endurance and cardiovascular ability.

• Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness

Multiple Choice

After warming up, Gian is thinking about the adaptation of his body to the heat. Which effect of warming up was illustrated?

• Psychological effect

• Biochemical effect

• Bioenergetic effect

• None of the above

Multiple Choice

What do you call the process when your body's cells break down carbohydrates as energy?

• Lactic acid

• Glucose

• Glycolysis

• None of the above

COMPONENTS OF AN EXERCISE PRESCRIPTION

An important element to consider in exercise prescription is exercise progression.

• FREQUENCY

• INTENSITY

• TIME

• TYPE
  

FITT PRINCIPLE

PURPOSE OF FITT PRINCIPLE

• The FITT principles are an exercise prescription to help participants understand how long and how hard they should exercise.

• The FITT principle is a method of creating an efficient workout plan. It offers a structure and components to use to develop, monitor, or enhance both cardiovascular and strength training. It is based on starting at the current fitness level of the person and the fitness goals.

• It’s also great for monitoring your exercise progress with cardiovascular activity and strength training.

  
  
  

It refers to the number of times the activity is performed each week.

FREQUENCY

This refers to how hard you work during a training session.

INTENSITY

This refers to the duration of each exercise.

TIME

This refers to what kind of exercise you’ll be doing under the umbrella of cardio or strength training.

​​TYPE

Multiple Choice

Diana is creating an exercise session, setting the maximum set and repetitions for each exercise twice a week.  What component of exercise was associated with it?

• Frequency

• Intensity

• Time

• Type

Multiple Choice

Allen got bored with his exercise session. Therefore, he added some sets and repetitions for each exercise.  What component of exercise was associated?

• Frequency

• Intensity

• Time

• Type

Multiple Choice

John created an exercise session with a variety of exercises, such as flexibility, muscular strength, and cardiovascular exercises. What component of exercise was associated?

• Frequency

• Intensity

• Time

• Type

Multiple Choice

John created an exercise session, giving 1 minute for each exercise. What component of exercise was associated?

• Frequency

• Intensity

• Time

• Type

• Jumping Jacks

• Jumping Rope

• Jogging

• Swimming

• Running

• Hiking

• Cycling

EXAMPLES

Aerobic exercise is a physical activity that uses large muscle groups in your body. This type of exercise is usually rhythmic and repetitive. Aerobic exercises increase your heart rate and how much oxygen your body uses. The term aerobic means “with oxygen.”

CARDIOVASCULAR/AEROBIC EXERCISES

TYPE OF EXERCISE

• Dynamic stretching

• Static Stretching

EXAMPLES

Flexibility exercises are activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity.

FLEXIBILITY EXERCISES

TYPE OF EXERCISE

• Jumping Jacks

• Burpees

• Side to side hops

• Standing side hops

• In and out hopping squats

EXAMPLES

It refers to the capacity of the circulatory and respiratory systems to supply oxygen to skeletal muscle mitochondria for energy production needed during physical activity.

CARDIORESPIRATORY FITNESS TRAINING

TYPE OF EXERCISE

• Plank

• Dead bug

• Russian Twist

• Crunches

• Leg raises

• Mountain climbers

EXAMPLES

Core training refers to the targeted strengthening of the core muscles. Strengthening the body’s own stabilizing muscles not only improves an athlete’s performance but also helps in daily work.

CORE TRAINING

TYPE OF EXERCISE

• Tree Pose

• Single leg deadlift

• Balancing reverse lunges

• Heel-toe walking

• Leg stand

EXAMPLES

Balance training can be defined as training aimed at improving postural control. Balance training can be used in different age groups and patient groups to enhance balance ability.

BALANCE TRAINING

TYPE OF EXERCISE

• Squat Jump

• Burpees

• Hopping

• Skipping

• Jump Lunges

EXAMPLES

Plyometric training involves short, intense bursts of activity that target fast-twitch muscle fibers in the lower body. These fibers help generate explosive power that increases speed and jumping height.

PYLOMETRIC TRAINING

TYPE OF EXERCISE

• Straight leg raises

• Arm raises

• Push ups

• Bicep curls

• Deadlift

EXAMPLES

Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build strength, anaerobic endurance and size of skeletal muscles.

RESISTANCE TRAINING

TYPE OF EXERCISE

Multiple Choice

Rapha is planning to improve his core muscles through exercises. Which type of exercise is recommended?

• Core training

• Plyometric training

• Resistance Training

• Cardiovascular exercises

Multiple Choice

The following are examples of static exercises, except:

• Triceps stretch

• Posterior capsule stretch

• Cobra stretch

• Lunges

Multiple Select

Anne is planning to enroll in yoga school, and she wants to improve her balancing before enrolling. Which type of exercise is recommended?

• Flexibility exercises

• Balance training

• Resistance Training

• Cardiovascular exercises

Multiple Choice

Bryan ate chocolates before doing exercise. Which type of exercise is recommended?

I. Resistance Training

II. Cardiovascular Exercises

II. Cardiorespiratory Exercises

IV. Plyometric Exercises

• I, II, and III

• I, II, and IV

• II, III, and IV

• I, II, III, and IV

Multiple Choice

Core muscles are what we call the "six pack abs".

• TRUE

• FALSE

• MAYBE

• I DON'T KNOW

It occurs when the work load of your exercise session exceeds the normal demands you place on your body.

OVERLOAD

To improve your level of fitness, you need to gradually increase both the intensity and duration of your physical training routine.

PROGRESSIVE PRINCIPLE

PRINCIPLE OF TRAINING

Multiple Choice

Moira is a badminton player who tried core training; however, she collapsed during the training. What principle of training can be associated?

• Overload

• Progressive principle

• Recovery

• Individuality

Multiple Choice

Moira is a badminton player who tried core training to improve her muscle endurance. What principle of training can be associated?

• Overload

• Progressive principle

• Recovery

• Individuality

The rest periods between physical training are just as important as the training itself, as muscle damage is repaired and waste is metabolized during these times.

RECOVERY

If you discontinue the application of a particular exercise, like running five miles or bench pressing 150 pounds 10 times, you will lose the ability to successfully complete that exercise.

REVERSIBILITY

PRINCIPLE OF TRAINING

Multiple Choice

Kiko changes target muscles in each exercise in his exercise plan. What principle of training can be associated?

• Recovery

• Progressive principle

• Overload

• Progressive principle

Improving your ability in a sport is very specific. If you want to be a great pitcher,

running laps will help your overall conditioning but won’t develop your skills at throwing or the power and muscular endurance required to throw a fastball fifty times in a game.

SPECIFICITY

The principle of variety is ensuring training sessions use multiple training types and methods, as well as exercises within these methods. Variety is needed in training, not only to prevent boredom, but also to ensure complete and full development of fitness.

VARIETY

PRINCIPLE OF TRAINING

Multiple Choice

Angeline is currently doing resistance training and has suddenly shifted to core training. After a month, results can be seen on her biceps and triceps. However, she was targeting her oblique muscles and was not able to achieve it. What principle of training can be associated?

• Specificity

• Progressive principle

• Individuality

• Maintenance

Everyone is different and responds differently to training. Some people are able to handle higher volumes of training, while others may respond better to higher intensities.

INDIVIDUALITY

The maintenance principle suggests that once an individual reaches a level of fitness that meets his or her needs, it is possible to maintain the results gained through a reduction in training frequency (up to one third); however, the intensity and duration must remain the

same.

MAINTENANCE

PRINCIPLE OF TRAINING

Multiple Choice

Becky has enhanced muscle endurance after doing resistance training for almost a year. However, she suddenly stopped and was not able to maintain her muscle endurance. What principle of training can be associated?

• Maintenance

• Individuality

• Overload

• Progressive principle

Multiple Choice

Becky focuses on flexibility exercises as a yoga instructor, while on the other hand, Manuel focuses on resistance training as a gym instructor. What principle of training can be associated?

• Maintenance

• Individuality

• Overload

• Progressive principle

Open Ended

Why is an exercise plan important?

WHY IS AN EXERCISE PLAN IMPORTANT?

• “what gets measured gets done”

• "road map"

• you can only manage what you measure

• SMART GOALS

The objectives when completing an exercise plan:

1. Define exactly what will be achieved in a given time period – the overall outcome of the plan (The usual time period for an exercise plan is 4-6 weeks)

2. Define weekly targets (process goals) that will ensure the overall outcome can be achieved (These might be as simple as 'attend all defined sessions' or 'add 5 minutes to cardio exercises')

3. Schedule the workouts on days and times that suit the client

4. Define the FITT of each workout (i.e. weights or cardio, 30mins or 45mins, high intensity or low etc.)

5. Define the most likely barriers to completing the exercise plan

6. Define what you would like you to do if the plan is not working.

ACUTE VARIABLES OF TRAINING

• Repetitions –one complete movement of a particular exercise.

• Sets – the number of cycles of reps you complete.

• Training Intensity – is an individual’s level of effort compared with their maximal effort.

• Repetition tempo – refers to the speed with which each repetition is performed.

• Training Volume –the total amount of work performed within a specified time.

• Rest Interval –the time taken to recuperate between the sets of exercises.

• Training Frequency – refers to the number of training sessions that are performed during a given period (usually 1 week).

• Training Duration – The timeframe from the start of the workout to the finish of the workout.

• Exercise selection –the process of choosing the exercises for program design.

Why do we need to consider FITT principle in creating exercise plan?