EXERCISE COMPONENT WARM UP • CV - 6 Mins, inc pace steadily every 90 secs or so reach RPE 5/10. (Running, cycling, rowing machine) • Maintenance stretches (3 sets of about 10 secs stretches, each major muscle group) • Re-warmup if required to target CV training zone (55%-90% of max HR) • Done to prevent injury • Done to avoid working anaerobically & excessive build up of lactic acid. COOL DOWN • CV (3-10 Mins, steadily reducing HR or RPE) • Maintenance (10 secs) or development stretches (30 secs) - Light jogging, walking. • If the legs stop moving whilst the heart is beating fast, blood can pool in the veins & cause fainting. Important to keep the legs moving to assist blood flow back to the heart, avoid pooling & remove lactic acid. FLEXIBILITY - ROM in & around a joint. • • • • Needed for everyday activities Needed to prevent injury Improves quality of life, posture, sports performance Flexibility training: Stretching is the method for developing or maintaining ROM around a joint to series of joints... Active v passive Static v dynamic v ballistic Maintenance v development FITT PRINCIPLE • Frequency - how many times per week • Intensity - % of HR, METS, RPE, Talk test, 1-RM • Time - Number of minutes per exercise • Type - Tailored to individual & their specific aims, may combine ... Aerobic Muscle strength & endurance Flexibility Body composition Motor control • Adaptions for neurological patients Think.. Safety, fatigue, concentration, understanding, balance, normal movement, attention, stage of condition. Decrease intensity & time, increase frequency to achieve neuroplasticity. NAMSET • Name of exercise - name of machine/ free weight exercise • Area of body worked • Muscles used • Silent demonstration • Explains/instructions of exercise • Teaching of exercise - guide the client through as they do it themselves IDEA • • • • Introduce - CV machine/ exercise name Demonstrate Explain Activity - reinforce correct posture & teaching points.
