10 Fitness Program Design and Evaluation

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Fitness Program Design andEvaluation


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Fitness Program DesignPeriodization

Periodized training involves manipulating orchanging training variables, such as thenumber of repetitions performed per set,

exercises performed, the amount of weightlifted and rest periods between sets.

Changes made in training with a periodizedplan also help to keep your regimen frombecoming boring. A dull program leads to alack of adherence and slippage from intoimproper form.


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Fitness Program DesignPeriodization

Another major reason to switch to periodizedtraining is to prevent injuries. With periodizedtraining intense and less intense training

periods are planned so that the stress doesnot accumulate to the point of adversity. Inother words, rest and recovery is vital to

optimal progression.


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Fitness Program Design

Knowledge of basic training principles is thefirst step in designing an optimal resistancetraining program. Such principles can be

effectively applied to all manner of trainingprograms: Cardiovascular , Flexibility , orStrength


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Fitness Program DesignTraining Principles

Overload Principleo In order to increase muscle size and strength, the

body must be stressed beyond its normal

capabilities.

o In general, for weight training to lead tohypertrophy the resistance used should be at

least 60% of the repetition maximum (1RM) of agiven exercise. If the 1RM is 100 pounds, therepetitions must be performed with no less than60 pounds.

Fi P D i


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Rest Principleo Sufficient recovery of muscle groups between

training sessions is necessary for gains instrength and muscle size to take place.

o Remember adaptations take place betweentraining sessions and not during trainingsessions.

o In general, the length of time between training

sessions for a particular muscle group should beat least 24-48 hours. If the training is veryintense, longer recovery between trainingsessions may be necessary to ensure across-the-

board gains in strength, power and muscular size.


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Specificity Principleo Training in a fashion that will bring about

adaptations geared towards improving your ability

at a specific activity or task.


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Variation Principleo Variety in the training program is a periodization

cornerstone.o Variety include light, moderate , and heavy days

in the course of a week: or light, moderate , andheavy weeks of training during the course of amonth. Changes in the exercises are an excellentway to add variety.


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Detraining Principleo Whenever training is stopped any gains will begin

to erode.o Knowledge of detraining is also important when it

comes to minimizing physical losses during aperiod of reduced training.


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Individualization Principleo For any trainign program to result in optimal

gains, it must address an individuals strengths,

weaknesses and previous injuries, as well astheir goals and needs.


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Things that can be changed in

a training program. Number of repetitions per

set Weight or resistance used Number of sets per

exercise Exercises performed Exercise Order Rest Periods between sets

and exercises Rest periods between

training sessions


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Stretching

Although properly performed strengthtraining alone improves joint flexibility,

you still should do stretching exercises.The key muscle-joint structures thatshould be addressed in a stretchingprogram include the following:


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Stretching

Calf Muscles, which cross the ankleand knee joints

Hamstring muscles, which cross theknee and hip joints

Low back muscles, which lie on bothsides of the vertebral column

Rotator cuff muscles, which surroundthe shoulder joints


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Stretching

Although some of these muscles arelarge and others are small, the basic

stretching procedure is about the same.

Gradually stretch the target muscle untilit is comfortably lengthened , then holdthat position for at least 20 seconds.


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Stretching

Another time saving alternative is tostretch the muscles just worked

imediately after each strength exercise.Research has shown almost 20 percentgreater strength gains when youcombine your strength exercises andsstretching.


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Big Four Stretches

Although you may include additionalexercises if you like, the following Big

Four recommended stretches are idealfor developing flexibility:

Step Stretch Figure Four Stretch Letter T Stretch Doorway Stretch


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Step Stretch

The step stretchtargets the calfmuscles in the lowerleg.

Complete stretch onboth legs


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Figure 4 Stretch

The figure 4 stretchresembles thenumber it is namedafter.

It actually addressesseveral muscles, youshould feel thegreatest stretch inthe hamstrings at theback of the thighs.


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Letter T Stretch

This stretchresembles the letterT.

It is designed tostretch the lowerback and hipmuscles from a fullysupported position.


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Doorway Stretch

This two part stretchingexercise targets some ofthe rotator cuff musclesin the shoulder.

Before beginning thedoorway stretch, youmay want to do somevery slow arm circles toloosen up your shoulder

joints.


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Stretching

Keep in mind that slow and controlledstretching is critical for safety and

success. A lack of muscle tension and a relaxedsensation should characterize thestretching process.

Always avoid trying too hard andstretching into the discomfort zone.


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Arrangement of Activities

Does it matter which activity you dofirst?

The answer is a solid no. Depending onyour personal fitness goals, the order ofthe activities has little effect on thetraining results as long as you followthe recommended exercise guidelines.


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If your objective is overall physicalfintess, the following basic exercise

procedure is recommended: Begin with a progressive warm-up for a

smooth transition from rest to vigorousactivity.


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Do your endurance exercise second. Perform your strength exercises after

your cardiovascular activity. Finally, gradually cool down to restorenormal blood circulation and restingmetabolism. This is also a good time fora few stretches to finish your trainingsession feeling loose and relaxed.


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How do you know how manyworkouts to do each week?

To avoid over-training when combiningstrength and endurance exercise, stickto a schedule of three days per week.


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Keeping A Log Book

Successful programsare written downeither in a journal oron workout cards tomonitor progressand keep track ofprevious weeksworkouts.


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Evaluating Your Progress

As explained earlier in the class, fourspecific components related to overall

physical fitness are body composition,muscular strength, joint flexibility, andcardiovascular endurance. These arekey areas to examine when judgingyour overall fitness.


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For the Navy Sailor Body Composition- Tape Measure

Muscular Strength - Push Ups / Curl Ups Joint Flexibility - Sit and Reach Test Cardiovascular Endurance- 1.5 Mile Run


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For the Retiree or Civillian Body Composition- Tape Measure, Caliper,Bod Pod Muscular Strength - Push Ups / Curl Ups/ 1

RM Max Bench Press or Squat Joint Flexibility - Sit and Reach Test Cardiovascular Endurance- 1.5 Mile Run/ 3

Min Step Test, Ergonometer Bike Test


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Analyze Rsults

After a testing period analyzethe results to see where gainshave occurred and where areasstill need improvement when

you write you next program.

Fitness is a long road and willnot be achieved immediately.

Teach a person how to write asuccessful program for theirneeds and you will have giventhem a lifelong gift.


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Summary

A combination strength and endurancetraining program effectively improves

both muscular and cardiovascularfitness. For best overall results, youshould train three days a week and restbetween exercise sessions. This

encourages fitness development, givingthe body time to adapt to physicalchanges between workout and reducing

your risk of injury.

10 Fitness Program Design and Evaluation

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