KIN 405 Lecture 6

what are your clients needs goals are they related to

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Unformatted text preview: ement at a time •  Proceed until goal is reached Stages*of*Exercise*Program* Maintenance: •  Maintain level of fitness achieved at end of improvement stage •  Should continue long-term progression to maintain the goals achieved •  Amount needed to maintain is often less than that needed to achieve the improvements •  May be able to substitute other modes to maintain interest Designing*Cardiorespiratory* Programs* Reading:)Chapter)5)) Where*do*you*start?* •  What are your client’s needs & goals? •  Are they related to: •  Health? •  Performance / Fitness? •  Will the training be sport-specific? •  Rehabilitation? •  A combination of any of these? Where*do*you*start?* •  What is your starting point? What were the results of the client’s assessment? •  Experience & Current Activities –  Previous experience – details? –  What is the client currently doing? Details. –  Are there injuries or conditions that will determine how you design a program? DoseHresponse*rela:onship*for*health* benefits*and*volume*of*physical*ac:vity* •  Relatively small changes in activity in sedentary persons produce large reductions in disease risk. •  Mod intensity (3–6 Mets). •  Functional Physical Activity. •  Key to health benefits is volume. If*the*goals*are*fitness*&*health,*which* Guidelines*do*you*follow?* •  CSEP Guidelines for Health & Cardiorespiratory fitness ( •  ACSM Guidelines for Exercise Prescription for CR (2006) (pg. 94) – updated in 2007 ( **KNOW THE DIFFERENCES B/W THE TWO** There are key differences between these guidelines. ACSM &CSEP for benefits for health **be aware of left side of chart ACSM*Guidelines* Guidelines <65 yrs & healthy: Guidelines for >65 yrs or chronic condition: Moderate intensity cardio: 30 min / d, 5 d / wk •  Or, vigorous intensity cardio 20 min / d, 3 d / wk •  And, 8-10 strength-training exercises (8-12 reps, 2x / week) Slight increase in strength reps & frequency •  Add balance exercises if at risk of falls ) ) Intensity: •  Between 55% - 90% of max HR •  Between 40% - 85% of VO2 Reserve (VO2R) •  Individuals with v. low fitness 40 -50% VO2R (VO2max <40 mL/kg/min ! may start as low as 30% VO2R) •  Minimum 150 – 300 kcal/session increasing to 800 – 2000 kcal/wk ! REMEMBER: 1L of O2 = 5 kcal / min Frequency: 3-5 days / week (probably most days) Duration: 20 – 60 min of continuous or intermittent activity (min 10min) CSEP*Guidelines* 18-64 yrs of age 150 minutes of moderate-vigorous aerobic activity per week in bouts of 10 minutes or more resistance training for muscle and bone strength >= 2 times per week (large muscle groups) flexibility 4-7 days per week Training*Athletes:** •  Evaluate factors affecting performance, if possible •  Determine which will be important for your client •  Use that information to generate a program specific for athlete Examples: •  Poor exercise economy ! focus o...
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This document was uploaded on 03/28/2014 for the course KIN 405 at Waterloo.

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