Programs & Assessments Programming Basics - Part 2 by Noah Hittner | Date Released : 01 Apr 2004 0 comments Print Close As noted in Part 1 of this series, it is important to master the fundamentals of programming in order to put together logical, progressive and safe training programs. The fundamental concepts on the warm up, cool down and flexibility training were previously outlined and will now be concluded with cardiovascular and resistance training concepts. Cardiovascular Training (CV) It is important to note that CV exercise and aerobics are not necessarily the same thing. This unfortunately is an assumption that is made all too often. Since one does not necessarily imply the other, let’s objectively define them so that we are clear. Aerobic Training: Implies training the muscles and doing so aerobically or "with oxygen," the opposite of anaerobically. CV Training: Implies the training of a system, in this case the cardiovascular system (i.e., heart, lungs, etc.). With that in mind, it may be true, any exercise is better than none. Decades of solid research have shown a strong correlation between endurance CV exercises such as running and an impressive sounding list of benefits such as: Weight control Improved heart health (increased cardiac output, reduced resting heart rate) Disease prevention Increased VO2-Max Improved blood flow throughout the lungs Increased blood volume Increased life span These are undoubtedly important and significant, but if you are a committed “cardio/aerobics junkie,” you may want to brace yourself for a reality check. CV is not the “cure all” many believe it to be. Schuler and Volek explain. FACT: The correlation between outward fitness and internal coronary health is tenuous. You can be a walking mass of plugged-up arteries and still be able to perform feats of exceptional “fitness.” FACT: Aerobics is an OVERRATED tool for weight control. It will decrease muscle mass and thus slow down your metabolism, which ultimately leads to weight regain. This may explain the sudden and strong plateau of results experienced by those who have only ever done aerobic/CV exercise. FACT: Research has shown both aerobics and weight training result in immediate-aftermath metabolic increases. However, the metabolic increase of the average session of CV can be as short as 60 minutes. Where as the same duration of weight training has been show to increase metabolic activity for up to 48 HOURS! That’s up to 48 hours during which the body metabolizes fat - outside the gym! FACT: When taken to extremes, aerobics can enlarge your heart, a particularly dangerous condition if you also have undiagnosed arterial disease. Some experts have found that fanatical devotion to intense aerobic exercise can lead to temporary or even long-term heart-rhythm disturbances. In many instances, overzealous runners often need pacemakers in their later years. FACT: The “risk of injury” is frequently a concern with weight training. Interestingly, according to the US Consumer Product Safety Commission, among those over age 35, bicycling and running has lead to some 85,000 more emergency-room visits than weight lifting. That being said, it is important to note that many individuals/athletes who’s activities/sports are rooted in CV conditioning, therapy or rehab unavoidably must put in the training (miles/laps/time/etc.). For that purpose, basic CV periodization/measurement tools such as those below were developed. This method and others like it are only “general rules of thumb.” For those with exercise experience/tolerance, the below numbers may be completely irrelevant. A fine example of this may be that the heart rate chart would have a 30 year old sedentary person and a 30 year old marathon runner at the same heart rates for any given classification of intensity. This is why rate of perceived exertion (RPE) may be a more logical tool for those who are not elite athletes. It allows individuals to simply gauge their intensity by the level of exertion they are perceiving. Common sense tells us that this is much more relevant and subjective than some randomly conjured numbers or formulas. Classification of Intensity of CV Exercise % HEART RATE MAX. RATE OF PERCEIVED EXERTION CLASSIFICATION OF INTENSITY <35% <4 Very Light (sedentary) 35-59% 4-5 Light 60-79% 6-7 Moderate (fitness) 80-89% 7-8 Heavy 90% 9-10 Very Heavy (elite athlete) Predicting Percentage of H.R. Max: “220 Minus Age Formula” 220 - Age Multiplied by the desired/assigned intensity (above). EXAMPLE: 220-28 = 192 x .70 (moderate intensity) = 134 H.R. Resistance Training (RT) It is imperative to understand that different goals require very different training methods. General fitness enthusiasts should not be training like bodybuilders and/or elite athletes. Likewise, elite sport athletes (football, basketball, tennis, etc.) should not be training like bodybuilders. The benefits of resistance training include the following: Improved CV efficiency One need not spend hours on a treadmill when the resistance training program is arranged and performed correctly such as in a circuit routine. Increased lean body mass and metabolism (muscle burns fat!) Decrease body fat composition Increase in tissue strength Increase in bone density There are several basic RT principles that have been thoroughly researched for many years and are recognized as being the foundations for what makes proper strength training “work.” These principles are as follows: OVERLOAD: There must be a certain level of fatigue in order to elicit the SAID principle (Specific Adaptation to Imposed Demand). In essence, when we fatigue the movement/muscle, over time, that movement/muscle becomes stronger, faster, bigger, etc. VARIATION: Refers to planned changes in the acute RT variables shown in the chart below. SPECIFICITY: Specific goals require specific training. As noted above, a basketball athlete would not use the same methods of RT as a bodybuilder. INDIVIDUALIZATION: Takes into account, age, exercise experience, injury history, structural integrity, etc. A post rehab athlete will undoubtedly not train the same, or, as aggressively as the uninjured athlete. PROGRESSION: This is the essence of periodization in RT. Basic periodization takes place over the course of weeks and months. Acute Resistance Training Variables REPS SETS REP-TEMPO REST-INTVL POWER 1-5 4-8 0-0-0 3-5 min STRENGTH 6-8 3-4 3-1-1 2-3 min HYPERTROPHY 9-12 3 4-2-2 45-90 sec ENDURANCE 12-25 (or greater) 2-3 3-2-1 30-60 sec (NOTE: The “REP-TEMPO” is ordered ECCENTRIC - ISOMETRIC - CONCENTRIC) Periodization of RT basically refers to the varying or cycling of the principles and variables over time to maximize goals and performance. These planned variations of the program design variables help the fitness enthusiast/athlete avoid overtraining, staleness and injury, while encouraging continuous adaptations to progressively more demanding training stimuli. A basic periodization plan is displayed below. ACCLIMATIZATION/STABILIZATION/ENDURANCE PHASE: DURATION: Four to eight weeks GOALS: Build exercise tolerance; improve muscular strength-endurance; improve posture flexibility, core strength and balance/stability to acceptable levels. HYPERTROPHY/STRENGTH PHASE: DURATION: Six to 12 weeks GOALS: Increased lean muscle tissue; increase total body strength while still improving function. PERFORMANCE/POWER PHASE: DURATION: Four to eight weeks GOALS: Prepare for performance environment; increase total body power, improve reflexive ability in all functional movement patterns. The Essential Resistance Training Exercises In terms of a basic RT program, one must perform at least three movements to “train” every muscle in the body. These movements are: squat, push, pull. There are literally countless variations of each of these (i.e., different angles, mediums, intensities, etc.) SQUAT (This diagram is referenced from “The Science and Physiology of Movement,” course manual, by Slavin) Ultimately, flexibility, strength, biomotor ability and the goal will determine the type of squat, ROM and intensity chosen. It is important to note, however, that any given individual should only squat under load as low as she/he can maintain parallel angles of the spine and tibia, relatively (red arrows). This ensures a proper load line which is much healthier for the multiple joints working during the movement, particularly the spine! Variations of the Squat Barbell squats Single leg variations (squat, squat touchdown, multi-planer, etc.) Split squats/lunge variations (barbell, dumbbell, multiplanar, stationary, etc.) Deadlift variations (barbell, dumbbell, single leg, etc.) Plyometric squat variations (squat jumps, thrusts, etc.) Step-up variations (loaded, multiplanar, etc.) PUSH (This diagram is referenced from “The Science and Physiology of Movement,” course manual, by Slavin) When performing isolated pressing exercises, it is vital to take lever length, chest girth and functional flexibility levels into account, as they ultimately determine the “depth” of the press (i.e., few of us should be "touching the bar to the chest!"). Due to the anatomical design of the glenoid cavity (like a plate saucer with two straight sides), this joint is in its weakest position when performing a flat bench/chest presses. This suggests caution should be taken when performing countless reps of this isolated exercise over time. Variations of the Push Overhead press variations (barbell, dumbbell, push-press, etc.) Push up variations (floor, stability ball, hip extension, etc.) Standing cable press variations (single leg, double leg, alternating arm, etc.) Chest press variations (dumbbell, barbell, etc.) PULL (This diagram is referenced from “The Science and Physiology of Movement,” course manual, by Slavin) With pulling exercises, it is vital to remember that natural scapular rhythms are the key (i.e. retraction, depression, upward/downward rotation, etc.). If this natural rhythm is not occurring, there is likely restriction in the anterior shoulder girdle musculature or the weight is simply too heavy or both. Also, depending upon the given client, it may be a good idea to perform as much as 30 percent more pulling than pushing exercises to counteract the effects of our seated society. Variations of the Pull Pull ups Row variations (bent over, standing, etc.) Dead lifts, cleans, etc. Upright rows Shrugs In regards to general fitness, there are many factors that will determine what types of exercise an individual “should” be doing. These factors include: age, sex, exercise history, injury history, circadian stressors, nutritional habits, dehydration, etc. However, generally speaking, a strong foundational RT program complimented with occasional boughts of moderate CV exercise will undoubtedly bring about some degree of the desired result(s). Good luck and train safe. References: Baechle, TR; Earle, RW. (2000). Essentials of Strength Training and Conditioning. 2nd ed. (NSCA). Chek, P. (2004). How to Eat, Move, and Be Healthy. (C.H.E.K Institute). Chek, P. Optimal Health and Fitness Through Practical Nutrition and Lifestyle Coaching. NLC-Level II certification course manual, A C.H.E.K Institute Publication and Production, 2003. Chek, P. Scientific Core Conditioning. correspondence course manual, A C.H.E.K Institute Publication and Production, 1992, 1998, 1999. Clark, M. (2001). Integrated Training for the New Millennium. (NASM). Clark, M; Russell A. (2001). Optimum Performance Training for the Performance Enhancement Specialist. (NASM). Cotton, RL. (1997). Personal Trainer Manual. (ACE). Hittner, N. “Avoiding the Traditional Pitfalls of Training - Parts 1-2.” Personal Training on the Net. Online. http://www.ptonthenet.com, Internet. 2003. Hittner, N. “Leg Extension / Curl Machines.” Personal Training on the Net. Online. http://www.ptonthenet.com, Internet. 2003. Schuler, L; Volek, J. Ph.D. (2002). The Testosterone Advantage Plan. Slavin M. DC. The Science and Physiology of Movement, course manual, 2000. Back to top About the author: Noah Hittner In his time in the health and fitness industry, Noah Hittner worked with a wide range of clientele—from the high school athlete to the senior citizen. This experience, in great part, still inspires his work today. Now, years past his days as a fitness professional, Noah has turned his focus to writing and music. His books and songs explore the process of human consciousness and the quest for personal freedom. Noah now approaches his work, as well as his life, with self-honesty as his first intention and his top priority. It is with this intention in mind that he aims to connect with the lives of as many people as possible in an inspiring and empowering way. Noah's books include The Modern-Day Buddha, Beyond Victim and Villain, and Something to Give Back. 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