Programming Basics

1
Programming Basics

• The vast majority of physically active adults are
  not involved in structured, formal exercise
  programs, nor do they need to be.

2
Programming Basics

• There is a clear inverse relationship between
  activity and mortality risk across activity
  categories, and the risk profile indicates that
  some exercise is better than none, and more
  exercise - up to a point - is better than less.

3
Programming Basics

• Thus, public health efforts should be directed
  toward getting more people more active more of
  the time rather than elevating everyone to an
  arbitrary fitness or activity level.

4
Programming Basics

• One of the first steps anyone should take in
  designing an exercise program is to meet with the
  client to determine goals and objectives.

5
Goals and Objectives

• Goals and objectives help to establish the
  parameters of any exercise program, determine the
  degree and type of prescreening that needs to
  occur, and establishes realistic expectations in
  term of expectable outcomes.

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Goals and Objectives

• Short and long term goals should be determined
  between the client and the exercise programmer.

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Goals and Objectives

• Realism is crucial in the establishment of goals
  to ensure success and to maintain credibility.

8
Components of Fitness

• Physical Fitness is divided into two categories
• Health-related fitness
• Performance-related fitness

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Health-Related Fitness

• Muscular Strength
• Muscular Endurance
• Cardiovascular Fitness
• Body Composition
• Flexibility

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Performance-Related Fitness

• Agility
• Balance
• Coordination
• Movement time (quickness)
• Power
• Speed

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Foundations of Physical Conditioning

• Response and Adaptation

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Principles of Training

• Overload
• Progression
• Reversibility
• Specificity
• Disuse.

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Health-Related Physical Fitness

• 1. Muscular strength. a. Adaptation in
  muscle.b. Muscular strength training
  procedures.c. Muscular adaptation to anaerobic
  and aerobic training.d. Assessment of muscular
  strength.

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Health-Related Physical Fitness

• 2. Muscular endurance.a. Adaptation in
  muscle.b. Muscular endurance training
  procedures.c. Muscular adaptation to anaerobic
  and aerobic training.d. Assessment of muscular
  endurance.

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Health-Related Physical Fitness

• 3. Cardiovascular Fitness.a. Aerobic
  training.b. Anaerobic training.
• c. Interval training.

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Health-Related Physical Fitness

• 4. Body build and composition.a. Adaptation with
  physical training.b. Mechanisms of change.c.
  Assessment of body composition.

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Health-Related Physical Fitness

• 5. Flexibility.a. Adaptation with physical
  training.b. Mechanisms of change.c. Assessment
  of flexibility.

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Risks Associated with Physical Activity

• While regular physical activity increases the
  risk of both musculoskeletal injury and
  life-threatening cardiovascular events such as
  cardiac arrest, the incidence is low.
• The risk is even lower in those who are
  habitually active.

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Risks Associated with Physical Activity

• In general, the risk is lowest among healthy
  young adults and non-smoking women, greater for
  those with CAD risk factors, and highest for
  those with established cardiac disease.

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Risks Associated with Physical Activity

• The overall absolute risk in the general
  population is low especially when weighed against
  the health benefits of exercise.

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Risks Associated with Physical Activity

• To further reduce the risks of physical activity,
  proper prescreening must occur.