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# Training session design

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## Michael Johansen

on 24 February 2013

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#### Transcript of Training session design

Planning fitness training sessions Cardiovascular training Cardiovascular training Exercise intensities: CV exercise can be perceived as 'zones of training'
Warm up & Cool down zones: 50% M.H.R
Active recovery zone: 60% M.H.R
Fat burning zone: 60-70% M.H.R
Aerobic fitness zone: 70-80% M.H.R
Target H.R zone: 60-70% M.H.R
Peak performance zone: 80-90% M.H.R
Anaerobic threshold Cardiovascular training So we can use 'zones of training' with CV training but how do we monitor intensity?
Observations: A subjective approach to monitoring intensity, what signs will you be observing?
Talk test: How can talking to your client be used as a means of accessing training intensity?
R.P.E: Can be used to determine how hard an individual is working based on 'perceived exertion'
Age predicted maximum heart rate
Karvonen formula When designing any type of training programme what principle should you always follow? Maximum heart rate can be determined using the following formula M.H.R Maximum heart rate (M.H.R) = 220 - Age (years) Karvonen formula This formula can be used to determine training zones through the calculation of Maximum Heart Rate (M.H.R) & Resting Heart Rate (R.H.R) to calculate Heart Rate Reserve (H.R.R): H.R.R = M.H.R - R.H.R Using H.R.R you can then determine Training Heart Rate (T.H.R): T.H.R % = (H.R.R) - R.H.R Michael Johansen MSc, BSc (Hons), B.A (Hons), DipHE, MIfL, QTLS Choosing resistance exercises Choices of exercise can be either core or assistance:
Core exercises:
Focus on large muscles, multi-joint activities and impact sporting movements
Assistance exercises:
Focus on small muscle areas, single-joint activities and have less impact on sporting movements Structuring of exercises So how many exercises should there be included in a training programme?
When structuring a resistance session you need to ensure that fore production is optimal where possible
To do this then you must consider:
Complete core before assistance exercises
Alternate between upper and lower
Alternate between pull and push activities
Work the agonistic and antagonistic muscle groups Group task In your small groups you need to identify the components that you must include when designing fitness training sessions for the following areas: C.V Resistance
training Flexibility Speed Elements to consider when planning: Frequency Intensity of training How to monitor intensity Exercise choices Training system Rest periods Order of exercises Speed of movement Time and distance Flexibility training When designing flexibility training programmes you need to consider:
Exercises to include
Number of exercises to include
Order of the exercises
The time to complete the flexibility session Choices Choices can depend on the aim of the programme: pre-training or post training
Choices can include flexibility exercises that are classified as
Static
Dynamic
Ballistic
P.N.F Number of exercises The number of exercises depend on aims of session and client
Normally a flexibility session will include between 8-12 exercises Order of exercises Structure sessions so that different body areas are worked
Make the exercises progressively harder
Speed where required should start slow and increase in speed
Order exercises to work in a coordinated manner and aims at stretching agonist-antagonistic muscle groups
Exercises post training may be required to be conducted sitting or lying down Repetitions Beginners: Start with 3 repetitions per exercise
Advanced: Progress from 3 to 5 repetitions per exercise Time On average a flexibility training session should last approximately 15-30 minutes
Static: 60 seconds
Dynamic: 60 seconds
PNF: 6 seconds of isometric contractions followed by 10-30 seconds of assisted stretching F.I.T.T F I T T Frequency Intensity Time Type Learning outcomes Pyramids This is a form of multiple set training and the components of fitness will be developed depending whether the following pyramids are used:
Ascending pyramid
Descending pyramid Systems of training Undertaking resistance training can be accomplished using different training systems which include:
Pyramids
Circuits
Supersets Super sets This training system involves 2 or more exercises aimed at the same muscle group in a row or opposite muscle groups
Super sets can also be conducted as 'compound super sets' where the same muscle groups are utilised in a continuous manner for a specific number of exercises
What are strengths/weaknesses of super sets for opposing muscles?
What are the strengths/weaknesses for compound super sets? Circuits Normally consist of 8-10 exercises, 10-20 repetitions with 40-60% 1RM
Ideal for beginners but why?
Remember circuit training can be manipulated via changing rest periods, exercise time, number of sets/reps/%1RM and number of circuits Speed training This type of training can be catered too through interval speed training
When developing interval speed training you will need to consider:
Time and distance
Repetitions
Sets
Work/rest ratio Time & distances This type depends on sport
You will need to consider what is more important acceleration or speed
Where acceleration is required then distances used will be less than normally required
800m runner: 400m but faster than race pace
Footballer: 10-20m Reps, sets & rest Repetitions and sets will depend on the sport
Typical sessions consist of 5-10 reps
Depending on the time, distance and repetitions you will varying between 1-5 sets
You may require rest period of 1-3 minutes depending on energy system used
General guideline for work-rest ratio is 1:5 Aim: To introduce considerations to produce training sessions for C.V, resistance, flexibility & speed training By the end of the lesson you:
Must be able to describe relevant considerations to produce C.V, resistance, flexibility and speed training sessions
Should be able to: Explain how to monitor intensity for all types of training
Could be able to: design training programmes and justify the final training session design
Learning outcomes Aim: To introduce considerations to produce training sessions for C.V, resistance, flexibility & speed training By the end of the lesson you:
Must be able to describe relevant considerations to produce C.V, resistance, flexibility and speed training sessions
Should be able to: Explain how to monitor intensity for all types of training
Could be able to: design training programmes and justify the final training session design
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