Principles of ex.

PHYSICAL FITNESS:

SKILL RELATED:-

Agility (ability to change directions quickly and safely)

Power (how explosive you are with weight/resistance (eg: 100 kg in 0.5
seconds)

Speed

Coordination

Balance

Reaction time

HEALTH RELATED:-

Strength (how much weight you can move. eg:100 kg)

Flexibility (how much Range of motion you have around your joint)

body composition

cardiovascular capacity

endurance ( how long can you go with less/resitance)

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Carb - main source of energy - Rice, Pasta, potatoes, bread, ceral,

fruit, whole grains, sugar

Fat - for insulation and organ protection/cushioning - olive oil,

coconut oil, sunflower oil, avocado, nuts, seeds,

protein - growth and repair

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FITT Princples:
F - Frequency - how many times a week/month/day are you training your
client

I - Intensity - amount of effort put in the exercise

T - Type - mode/modality - what kind of exercise - crossfit vs

bodybuilding vs swimming vs yoga vs shot put etc

T - Time - How long is your exercise

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Progression - make the program more challenging/difficult

Regression - make the program less challenging/difficult

Regression - mean your performance drops/ forced to go backwards

deload - taking a step back and regressing due to due drop in

performance, to allow recovery

progressive overload - continually adjust progression upwards to keep

progressing

specificity of training - type/kind/mode/modality of program, specific

reversability - " use it or lose it "

adaptability - your ability of the body to adapt to a stimulus ( eg:

training)

individuality - different variables effect individuals differently

recovery time - the time you take to recover with no stimulus applied

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what long term cardiovascular adaptations happen when you do endurance or

aerobic training:-

increased gaseous exchange - increased Vo2 max - increase

capilliarisation - increased mitochondira - increased cardio vascular
capacity - increased cardiac output - inscreased stroke volume -
increased stroke volume - decreased resting heart rate - normalised blood
pressure -

What precaustions will you take if a client has high blood pressure:

1. Avoid Overhead movements - like lat pull down, overhard shoulder

presses
2. Avoid isometric exercises - like plank - it induces the valsalva
manoeuvre

blood pressure ranges:

Normal = 120/80
high normal = ?
Stage 1 = ?
Stage 2 = ?
Stage 3 = ?

Which stage there is complete contraindication for exercising.

short term effect of exercise - blood pressure increases - in long term -

blood pressure lowers/stabilizes

Blood pooling - after exercise ( if you dont cool down properly) your
blood collects in the lower limbs ( because of gravity and vaso
dilation). this is cause you to be dizzy.

Venous Return - the system with which the body combats blood pooling by
contracting the muscles in the lower limbs to send blood back to the
upper body.

weight bearing exercise - make bones and joints stronger in the long
term. bone density goes up

Delayed onset muscle soreness (DOMS) - unfamiliar loading of the muscle

and eccentric (negative part of the rep) exercises can cause this.
happens 12-72 hours after exercise.

Postural abnormalities:

7 Cervical

12 Thoracic Hyper Kyphosis - computer ppl

5 Lumbar Hyper Lordosis - pregnant/obese ppl

5 Sacrum

4 Coccyx

Scoliosis - S shaped spine when looking from front

Flat Back/Sway back - no curve in the lumbar spine - sedentary ppl

Weak core contribute to postural abnormalities

gravity - the force that pulls you down to earth

Lever length -
Energy Balance equation = Energy IN - Energy OUT

Poor nutrition = mal nourishment, under performance, under recovery, weak

immune system, nutritional deficiencies, diseases like scurvy or eczema.

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Measuring intensity

% of 1 RM - pros = very accurate once tested properly. cons = can have

too much math, and time consuming to calculate if not done in the initial
consulation. unsafe and risky even for advanced athletes.
- 5 RM test and 10 RM test
% of your MHR = 220 - age = MHR
Train between 60% to 90 % = beats per minute . pros = rough
general idea , cons = can be unsafe, not accurate and easily get a wrong
reading

Visual cue/form - cant judge by their colour/face always. have to check

visual cues from all directions.

Rate of perceived exertion(effort) - RPE scale of 1 to 10. pro - quick

and simple, moving number, which changes with time along with the clients
percevied fatigue. cons - have to explain client 1 - 10 scale, clients
can lie or be lazy -

BORG scale from 6 to 20 ( it correlates with HR BPM )

Talk test - hearing the clients speech, breathing pattern and pauses when
he speaks during/after the exercise.
pro - quick and easy, client may think you are just conversing. cons -
client may lose focus, fitter athletes will not give an accurate
representation of their intensity because they have an adapted CV system

Body mass index (BMI) - kg/m(sq) = weight kg/height meter x height meter
=

underweight ?
normal range ?
overweight range ?
obese range ?

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considerations for special pops:

older pops:
- weight bearing exercises , as they are good for weakened bones
- co morbidites like other conditions like heart conditions or
disablities, more focus on mobility.
- longer warmup, longer cool down
- kyphosis
- balance
- weak core

younger childer:
- careful of growth plate fractures
- creative ways to make exercise entertaining/engaging
- shorter warm up and cool down
- heat up easily, so interval style training should be used
- more body weight style rather than weights, not too heavy weights
- coordination issues
- avoid developmental stretching

pre and post natal clients:-

no prone and supine position after first trimester
no high impact training
heart rate variability, false reading from heart rate monitors as it may
show babys HR
ab mucles get weak/lengthen as belly stretches
change in posture - lordosis - shift in center of gravity - back pain - 9
months quick change in weight and posture can efect alot of balance and
coordination in exercise - so choose more seated style exercises.
hormone relaxin makes ligaments flexible to make delivery easier. relaxin
can stay in the system upto 12 MONTHS after delivery. avoid developmental
stretching.
gradual longer warmup and cool down
get over heated easily, keep water around, longer or frequent breaks.
do not start an exercise program is they werent exercising before
pregnancy
but if they were, then its recomended to continue - since it helps with
pain management, delivery, stronger muscles and quicker recovery after
delivery.
pelvic floor exercises are recommended in all times as it gets weaker and
can cause stress incontinence ( uncontrolled urination)

disabled clients:-
depends on disabilty
make sure gym has wheel chair access, maybe use hand-cycle if they are on
wheelchair. balance and cooridnation issues if they are deaf. PT needs to
be fully aware of the condition.
also could be learning disability like autism so they may take things
literally.

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WARMUP

mobility (joints)
pulse raiser - HR up - muscles warm - vasodilation - nutrient and blood
flow - core temp up

flexibility - stretching DYNAMIC only. unless client absolutely cannot,

but you can still find ways to
keep HR up.
10 reps or 10 seconds hold but keep it moving
EXERCISE
Cardiovascular exercise - Interval, fartlek, continuous on the
treadmill/elliptical/rower/stepper/bike/recumbent bike

interval = same hi and lo intervals with same rest time

fartlek = random
continous = same intensity for the duration of the exercise

Resistance exercise - free weights like barbells dumbells, machines and

cabes. you will also show your training methods = supersets, trisets,
giant sets pyramid etc...

COOL DOWN
Pulse lowerer CV - HR down - muscles cool down - core temp down - avoids
blood pooling
flexibility ( STATIC STRETCHES ONLY)

- maintenance stretches - 10 to 15 secs

- developmental stretch - 15 plus secs

- Proprioceptive Neuromuscular Facilitation (PNF)
push against the stretch at an RPE of 1. gives a deeper
stretch