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Cardiorepiratory endurance and / or training
refers to the ability of a client to use large muscle groups
in a repetitive rhythm at a moderate to high intensity level
for an extended period of time. The goal is to increase heart
rate and respiration to place an appropriate physiological
stress on the cardiorepiratory system. This required stress
is often referred to as "overload", which has beneficial
adaptations in cardiorepiratory endurance. Cardiorespiratory
fitness is improved by enhanced heart function (i.e. oxygen
delivery to the working muscles) and the ability of the working
muscles to use the oxygen in metabolic processes, allowing
for increased energy production. Typical measurements used
to determine improvements include increases in maximal oxygen
consumption and decreases in heart rate or oxygen consumption
in response to a given submaximal workload. The benefits of
Cardiorespiratory endurance include the following:
- Improvements in cardiorespiratory function
- Reduction in coronary artery disease risk
factors
- Decreased morbidity and mortality
- Enhanced physical function and independent
living in older patients
- Enhanced feeling of well being
- Enhanced performance of work, recreational,
and sport activities
Also known as strength training or weight training
refers to using a combination of several resistance exercises
over a given period of time for the purpose of increasing
strength, muscle mass and bone density, which are important
aspects for the maintenance of good health for all populations.
Resistance Training Program design - development
of a resistance training program is a systematic process in
which science and art come together to allow the personal
trainer to specifically address a client's needs for neuromuscular
fitness. a sequence of events in the exercise prescription
process consists of getting a client's medical history, analyzing
their present fitness level, and evaluating their short and
long term goals. Then, the initial testing phase is administered
prior to putting together workouts based on the acute program
variables that will be used in the resistance training program.
The program is then updated and revised with the same process
over time. Education, client interaction and motivation are
vital components of successful resistance training programs
that meet each client's goals and objectives.
Resistance Training Modalities (free weights
vs. machines) - There are many different training tools (e.g.
free weights, selectorized plate loaded machines and free
motion cable exercises) that can be performed in a resistance
training program. Each one has inherent strengths and weaknesses.
Therefore, the modality chosen should depend on the needs,
goals, experience and limitations of the client.
Designing a resistance training program is a
very individualized process, and the needs and goals of the
client are paramount to the selection of the program characteristics.
Even though an individual may be training to maximize muscle
hypertrophy, the client will also develop some muscular strength
and endurance.
Several methods exist to improve flexibility
and increase joint range of motion (ROM), but nearly all of
them involve some form of stretching. Stretches can be performed
by the client (active stretching) or by the personal trainer
(passive stretching). Although passive stretching can be helpful
for improving flexibility, it is most safely performed by
a personal trainer with adequate knowledge and experience
to prevent injury to the client. There are generally three
types of stretching that can be performed to improve flexibility:
static, dynamic and PNF stretching. They should be performed
at least 3 times a week.
a) Static Stretching - is undoubtedly
the method used most commonly to improve flexibility. Static
stretches can be performed actively or passively and consists
of slow movements into position and holding the position for
a few seconds at peak tension for 10 - 30 seconds, 2 - 4 sets,
3 - 5 times a week.
b) Dynamic Stretching - it
is a form of movement that incorporates movement along with
muscle tension development. dynamic stretches should only
be performed as active stretches. Dynamic stretches were built
into every mode of exercise of physical activity. They are
characterized as being very similar to a sport of function
specific warm up.
c) PNF (Proprioceptive Neuromuscular
Facilitation) - involves both active and passive
stretches designed to improve joint ROM. This form of stretching
requires an experienced personal trainer and a cooperative
client, several muscle groups can be trained when PNF techniques
are properly used. PNF stretching is commonly beloved to elicit
a relaxation response from the neuromuscular system. This
response can occur in the prime mover (against) synergist
and antagonist muscles across the particular joint.
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