mCAFT procedure
- > purpose is too estimate VO2 max for ages 15-69
- > measure HR after each 3 min session
- > the cadence intensity is determined by your age and gendre
- > test ends when 85%maxHR is reached or a test termination factor occurs
- > step with a preferred leg (leg can be switched at the end of each 3 min segment
- > both feet should be planted on top step with legs fully extended, back upright and remain motionless when the music stops
- > STEP-STEP-UP; STEP-STEP-DOWN
- > run the client through the practice steps
- > switch to one step procedure when males reach stage 7 and females stage 8
- > proceed to active recovery protocol when reach 85%maxHR
back extension potocol
- > test measure isometric. endurance of the back extensor muscles; evidence shows that strong back extensors may help prevent low back pain
- > have client lay face down on the mat with illiac cress positioned at the edge of the platform
- > secure clients lower torso by holding thighs or upper calfs or use 2 support straps
- > THE PROTOCOL SHOULD NOT BE CONDUCTED IF THE QEP CANNOT SAFELY AND SECURELY ANCHOR THE CLIENT TO THE BENCH
- > once secure, have client raise cross arms over their chest and concentrate on the floor as they hold the horizontal position
- > NOT ROTATIONAL OR LATERAL SHIFTING AS LONG AS POSSIBLE FOR A MAX OF 3 MINS
- > record score to nearest 0.1sec
- > have client lay on back with knees bent to recover
back extension termination protocol
- > client feels pain, discomfort or fatigue
- > clients torso drops below the horizontal position
- > client reaches max time (3 mins)
characteristics of a warmup and cooldown
Warm Up
- > 5-10 mins of low/moderate intensity
- > used to increase BF and core temp, which decrease likelyhoof of injury and cardiac arrhythmia
Cooldown
- > 5-10 mins of low/moderate intensity
- > BP and HR return to pre-exercise level is the most important thing
stretching
- > 5-10 mintures
- > targets major muscle groups
- > may reduce soreness and injury (debatable; studies show this is not necessarily true
major factors to consider in exercise prescription for improved health
- > Mode
- > intensity
- > frequency + duration
*has to work for the client and their lifestyle
Types (modes) of exercise
Types A-D
- > types vary in intensity, duration and skill level depending on the clients capabilities and lifestyle
considerations when selecting mode
- > can intensity be progressed easily
- > does mode exceed clients exercise capacity
- > does mode present physiological problems for client
- > is it convenient, accessible, and enjoyable for client (hate it the least)
why should perceived exertion be considered when creating a HEP
i.e. someone might perceive biking easier than running but they’re the same intensity
- > you can use this when creating a plan
why can we trust the Borg RPE Scale
- > studies show it is valid
- talk test has also shown validity
What must you measure before setting clients intensity for a given exercise
- > METS
- > %HRR
- > RPE
proper position for a benchpress
- > explain movement
- > eye underneath bar
- > bar over nipple
- > hands under the bar
SPOT: wide support, hands on bar
proper position of lat pull down
- > body not vertical, bar in front
- > elbow equal all of the time
- > weights over the sternum
SPOT: hands on the bar
proper positioning for dumbell press
- > scapula against the
- > give weights to client
- > wights over sternum
SPOT: hands on weights or cup the elbows
what is 1 RM and when should we use it
measures the highest load that can be lifted through a full RoM once with good technique; it’s a muscle specific measure of strength and should be considered for a client that is interested in starting/resuming a resistance training program with exercise machines/free weights
- > CAN BE ESTIMATED WITHOUT PERFORMING MAXIMAL LIFT NEED TO FIND A WEIGHT THAT CAN BE LIFTED FOR 6-8REPS TO ESTIMATE THE 1REP MAX
- > 1RM scores can be compared over time to establish the effectiveness of the resistance training program
- > strong relationship between muscular strength and endurance
1RM protocol
- > explain the purpose of test
- > ensure and adequate warm up before attempting 1RM, generally should include 5 mins of aerobic exercise and a light warm up set
- > review the technique of the selected exercise with the client to ensure it can be performed with no loss of form
- > a starting weight should be selected that the client should be able to lift 6-10 times with no loss of form, if 2nd or 3rd set is needed allow for 2 min break between sets
- > if the predicted 1RM cannot be achieved in 3 attempts try again in 48hrs
things to consider when training athletes for a certain level of performance
- > specificity principle is very important for all athletes (what muscle groups are working)
- > you need to determine a baseline and sport specific goals
have to develop the program for the seasons goals (i.e. nationals)
need to know…
1. main energy systems used in sport (look at pros or other research)
2. initial values (baseline testing)
3. stop and go/specific positions (look at ratio of minutes vs play time)
4. Goals
5. other professionals (who else do they work with
where to start with an athlete when training for a specific level of performance
- > need to make you plan
- > start with periodization
periodization
method of varying the difficulty of a training program to maximize performance while reducing over training
- > utilize “cycles” (off season; pre-season; competition; early off season; look at pg 49) of training to methodically increase difficulty
what is the first thing you should do with anyone (that you’re training)
TEST THEM
in simplest form…
1. preparation
2. competition
3. transition
are all training cycles equal?
NO
- > sports vary in the number of meaningful events
i.e. bianual want to peak twice in one year (track) and tri-annual want to peak 3x times per year (ie speed skating)
types of periodization
classic
- > initial high training volume and low intensity and then low volume with high intensity
reverse
- > initial training low volume, high intensity and then high volume low intensity
undulating
- > intensity and volume go up and down within a cycle
macrocyle vs microcycle
Macrocycle
- > an annual (year long) plan, targeted towards peaking for a specific event
Microcycle
- > relatively small number of training sessions spanning 3-7 days. typically represents one week of training in predictable pattern
Mesocycle
- > a number of micro cycles , typically 2-6 wees, usually aimed at 1-2 specific objectives
selective periodization
mono
- > seasonal sports, endurance sports, young athletes
bi-cycle
- > make sure prep phase remains a focus
multi-peak
- > high level athletes only
- > athletes may have different competitions but the focus should be of a certain # of peaks
