Comprehensive Class Project Client Evaluation & Designed Fitness Program BRIAN DANLEY 12/1/2009 KIN 162 TABLE OF CONTENTS SECTION PAGE Purpose and introduction 3 Client consultation and evaluation 4 Health risk assessment 5-8 Motivation level 9-11 Fitness goals 11 Physical fitness assessment 12 Cardiorespiratory fitness 13-15 Muscular strength 15-17 Body composition 17-20 Caloric intake assessment 20-21 Goal weight-loss duration period 21-23 Flexibility 23-24 Anaerobic power, capacity, speed, agility, and balance 24 Mesocycle training program 25-27 3-day split microcycle (weeks 1-4) 28-31 Compound set microcycle (weeks 5-8) 32-37 Superset microcycle (weeks 9-12) 38-40 References 41 2 Purpose / Introduction The purpose of this paper is to outline the process of how an exercise training program is designed for a client [NOTE: all client references in this paper pertain to myself] based on particular needs. Exercise prescription initially entails client consultation and evaluation to determine the health, motivation level and fitness goals of the client. Next, a physical fitness assessment is performed which consists of the evaluation of cardiorespiratory fitness, muscular strength, body composition, flexibility, and anaerobic power (if applicable) of the client. The collected health and fitness baseline data, together with the client’s needs and goals, will enable the fitness trainer to design a personalized exercise program (in this case, a 12-week mesocycle consisting of three 4-week microcycles) with appropriate volume and intensity. 3 Client Consultation & Evaluation 4 Health Risk Assessment All health/fitness assessment and evaluation forms were completed and it was determined that the client is both mentally and physically healthy. The attitudinal assessment form indicated the client considers health and fitness as being top priorities in his life. This client has more than eighteen years of weight training and cardiorespiratory training. He is 43 years of age, 75 inches in height, and currently weighs 225 pounds. Achieving goals and seeing improvement provides enormous satisfaction and a sense of accomplishment which could improve his self-esteem. He is optimistic about choosing particular exercises that his body will respond favorably to as well as a nutrition plan to compliment his training. This client is extremely motivated and is driven to succeed in accomplishing his fitness goals. The client’s overall risk of cardiovascular disease is low. The PAR-Q form indicated that no cardiovascular or orthopedic conditions exist which would preclude participation in a regular exercise program. In addition, the Health/Medical Questionnaire indicated that no health conditions were checked for “Present/Past History”. The Health Risk Analysis form indicated his cholesterol levels and blood pressures were normal and that he does not smoke nor take any medications. He indicated that he is regularly active, performing a regimented strength-training resistance training program at least three days per week. He eats at least four meals per day and gets at least seven hours of sleep per night. The meals consist of low-fat, high-protein, complexcarb (high fiber) foods. Table 1 on the next page indicates one coronary arterial disease (CAD) risk factor was checked due to a low HDL level (< 40 mg/dl). 5 TABLE 1. CAD Risk Factor Thresholds (ACSM, 2006, Table 2-2, p 22). CAD RISK FACTOR THRESHOLDS RISK FACTOR CRITERIA FAMILY HISTORY * MI * FATHER/BROTHER/SON: SUDDEN DEATH (< 55yrs) * MOTHER/SISTER/DAUGHTER: SUDDEN DEATH (< 65yrs) YES SMOKE * CURRENT SMOKER * QUIT WITHIN LAST 6 MO YES HYPERTENSION * SBP >/= 140 * DBP >/= 90 * ANTI-HYPERTENSION MEDICATION YES DYSLIPIDEMIA YES X * TC > 200 * HDL < 40 * LDL > 130 (NEG RISK FACTOR: HDL > 60) PRE-DIABETES YES * FASTING GLUCOSE >/= 100 OBESE * BMI ≥ 30 WHR ≥ 0.95 YES * MEN: WC > 40 in * WOMEN: WC > 35 in WHR ≥ 0.86 SEDENTARY LIFESTYLE YES * < 30 MINS PHYSICAL ACTIVITY AT LEAST 3 DAYS/WK 6 Table 2 below indicates a low risk of CAD (ie. heart disease) because all of the conditions indicated were met. The client has not experienced any CAD symptoms to include chest, neck and jaw discomfort, dypsnea, dizziness, ankle edema, tachycardia, heart murmur, and intermittent muscle cramps. TABLE 2. CAD Risk Stratification Categories (ACSM, 2006, Table 2-4, p 27). CAD RISK STRATIFICATION LOW RISK X MEN: WOMEN: * < 45yrs * < 55yrs * NO CAD SYMPTOMS * < 2 RISK FACTORS * NO CAD SYMPTOMS * < 2 RISK FACTORS MODERATE RISK MEN: WOMEN: * >/= 45yrs * NO CAD SYMPTOMS * >/= 2 RISK FACTORS * >/= 55yrs * NO CAD SYMPTOMS * >/= 2 RISK FACTORS HIGH RISK * >/= CAD SYMPTOM Since the client is low risk for CAD, tables 3 and 4 on the next page collectively indicate that recommendation for physician supervision during exercise testing and medical examination prior to training is not necessary. 7 TABLE 3. Recommendation for Physician Supervision of Exercise Testing (ACSM, 2006). RECOMMENDATION FOR PHYSICIAN SUPERVISION OF EXERCISE TESTING AEROBIC INTENSITY LOW RISK MODERATE RISK SUBMAXIMAL TESTING NOT NECESSARY NOT NECESSARY RECOMMENDED NOT NECESSARY RECOMMENDED RECOMMENDED HIGH RISK (<80% HRR) MAXIMAL TESTING (100% HRR) TABLE 4. Recommendation for Medical Exam before Training Program (ACSM, 2006). RECOMMENDATION FOR MEDICAL EXAM BEFORE TRAINING PROGRAM AEROBIC INTENSITY LOW RISK MODERATE RISK HIGH RISK NOT NECESSARY NOT NECESSARY RECOMMENDED NOT NECESSARY RECOMMENDED RECOMMENDED ENDURANCE MODERATE EXERCISE (3 - 6 METS or 40 - 60% HRR) HYPERTROPHY / STRENGTH / POWER VIGOROUS EXERCISE (> 6 METS or > 60% HRR) 8 Motivation Level The client’s likelihood of exercise drop-out and motivation level was assessed using several self-designed tools below. There were no particular factors that were checked to indicate exercise drop-out and the client met the threshold of adequate motivation to engage in an exercise program. FACTORS PREDICTING EXERCISE DROP-OUT PLEASE CHECK ALL THAT APPLY: PERSONAL FACTORS: PROGRAM FACTORS: OTHER FACTORS: SMOKER INCONVENIENT TIME LACK OF SUPPORT INACTIVE LEISURE TIME INCONVENIENT LOCATION INCLEMENT WEATHER INACTIVE OCCUPATION EXCESSIVE COST EXCESSIVE JOB TRAVEL OVERWEIGHT HIGH-INTENSITY EXERCISE INJURY POOR SELFMOTIVATION LACK OF EXERCISE VARIETY JOB CHANGE CAUSING BOREDOM LACK OF COMMITMENT EXERCISING ALONE DEPRESSED LACK OF POSITIVE FEEDBACK ANXIOUS INFLEXIBLE EXERCISE GOALS LOW SELF-ESTEEM THE FACTORS CHECKED SHOULD BE ADDRESSED TO LESSEN THE INCREASED LIKELIHOOD OF DROPPING OUT OF AN FITNESS TRAINING PROGRAM 9 SELF-MOTIVATION ASSESSMENT DIRECTIONS: Using the arrow keys, scroll to the number corresponding to one of the letters below which describes how the statement applies to you. Point the browser to the font color function and click it to make this number red. A. EXTREMELY UNCHARACTERISTIC B. SOMEWHAT UNCHARACTERISTIC C. NEITHER CHARACTERISTIC NOR UNCHARACTERISTIC D. SOMEWHAT CHARACTERISTIC E. EXTREMELY CHARACTERISTIC D E A B C 5 4 3 2 1 1. I get discouraged easily. 5 4 3 2 1 2. I don't work any harder than I have to. 1 2 3 4 5 3. I seldom if ever let myself down. 5 4 3 2 1 4. I'm just not the goal-setting type. 1 2 3 4 5 5 4 3 2 1 5. I'm good at keeping promises, especially the ones I make myself. 6. I don't impose much structure on my activities. 1 2 3 4 5 7. I have a very hard-driving, aggressive personality. SCORING FOR SELF-MOTIVATION ASSESSMENT SCORING: ADD TOGETHER THE SEVEN NUMBERS YOU MARKED RED. A SCORE LESS THAN OR EQUAL TO 24 SUGGESTS DROPOUT-PRONE BEHAVIOR. THE LOWER THE SELF-MOTIVATION SCORE, THE GREATER THE LIKELIHOOD TOWARD EXERCISE NONCOMPLIANCE. IF THE SCORE SUGGESTS DROPOUT PRONENESS, IT SHOULD BE VIEWED AS AN INCENTIVE TO REMAIN ACTIVE, RATHER THAN A SELF-FULFILLING PROPHECY TO QUIT EXERCISING. Given the client met all of the prerequisites for engaging in an exercise program, the Informed Consent for Exercise Testing form was explained and signed. The form explains the purpose and explanation of the exercise test and assessments of cardiorespiratory fitness, muscular strength, body composition, flexibility assessment, and anaerobic power. In addition, 10 the form explains the expected benefits and inherent risks of the exercise test, the responsibilities of the participant, the use of personal information, and finally the freedom of consent to participate in the exercise test. Fitness Goals Despite being comfortable with his body, this client has a strong desire to continually refine his physique (ie. more definition and muscle mass) and improve his physical performance. Since he has a goal of putting on more muscle mass, his resistance exercise will consist of hypertrophy training (ie. 8-12 reps of three to six exercises). In addition, since he wishes his body to be more defined, his cardiorespiratory exercise will consist of endurance training (ie. 5060% HRR for 45 minutes). There is a delicate balance between gaining muscle mass and sculpting the body to appear more lean. Despite the controversy surrounding the viability of simultaneous muscle mass attainment and body fat decrement, strategic training guidelines and complimentary nutrition can make these two seemingly contradictory goals possible. 11 PHYSICAL FITNESS ASSESSMENT 12 Cardiorespiratory Fitness The client’s resting blood pressure and pulse were each assessed utilizing an automated wrist cuff. Blood pressure and pulse were determined to be 108/67 mmHg and 69 bpm, respectively. Thus, resting blood pressure is optimal and resting pulse is normal according to the classifications in tables 5 and 6, respectively. TABLE 5. Classification of Blood Pressure for Adults (NSCA, 2004, Table 11.4, p 240). optimal: <120 / <80 pre-hyper: 120-139 / 80-89 hyper (stage 1): 140-159 / 90-99 hyper (stage 2): 160-179 / 100-109 hyper (stage 3): ≥180 / ≥110 cardio contraind: ≥200 /≥110 TABLE 6. Classification of Resting Pulse Rate for Adults (NSCA, 2004, Table 11.1, p 239). normal: 60 - 100 bpm brachycardia: < 60 bpm tachycardia: > 100 bpm This client’s cardiorespiratory capacity was assessed by calculating his oxygen uptake, known as VO2-max, using the Rockport Walk Test equation (NSCA, 2004). His VO2-max was determined to be 40.25 ml/min-kg for his gender as shown below: ROCKPORT WALK TEST: VO2 MAX = 132.853 - (0.0769 * BW) - (0.3877 * AGE) + (6.315 * GENDER) - (3.2649 * TIME) - (0.1565 * HR) GENDER = 1 (male) TIME = 16.37 mins HR = 72 bpm VO2 MAX= 40.25 ml/min-kg 13 This value is approximately in the 60th percentile (average range) for his gender and age as indicated in Table 7 below. Thus, he may safely participate in interval (ie. 50-75% HRR) and/or cardiorespiratory endurance (ie. 40-60% HRR) training without undue cardiorespiratory fatigue. TABLE 7. Percentile Values for Maximal Aerobic Power (ml/kg-min) (NSCA, 2004, Table 11.17, p 249). EVALUATION WELL ABOVE AVERAGE ABOVE AVERAGE AVERAGE PERCENTILE 90 80 70 60 50 20 – 29 51.4 48.2 46.8 44.2 42.5 30 - 39 50.4 46.8 44.6 42.4 41 AGE (yr) 40 - 49 48.2 44.1 41.8 39.9 38.1 40 30 20 10 41 39.5 37.1 34.5 38.9 37.4 35.4 32.5 36.7 35.1 33 30.9 BELOW AVERAGE WELL BELOW AVERAGE 50 - 59 45.3 41 38.5 36.7 35.2 60+ 42.5 38.1 35.3 33.6 31.8 33.8 32.3 30.2 28 30.2 28.7 26.5 23.1 NSCA (2004) recommends the following guidelines for endurance cardiorespiratory training tailored for advanced (> 18 months training experience) individuals: Endurance Microcycle Duration: 1-3 months Frequency: 4-6 times/week Cardiovascular Intensity: 40-60% HRR Cardio Training Duration: 40-120 minutes The VO2-max value (40.25 ml/min-kg) and a recommended % HRR value (ie. 60% HRR) were plugged into an excel spreadsheet containing metabolic equations (ACSM, 2006) in order to calculate appropriate intensity settings for the treadmill, gym bike and step mill as shown on the next page. 14 METABOLIC EQUATIONS: % grade = TREADMILL: speed = (VO2rel - 3.5) / (2.68 + 0.48 * %grade) where VO2rel = (VO2max – 3.5) * %HRR/100 + 3.5 = 3.7 mph {[(VO2rel - 3.5) * BW] / 1.8} /6 where VO2rel = (VO2max – 3.5) * %HRR/100 + 3.5 & BW = 102 kg = 208 W = 7 GYM BIKE: power = STEP MILL: METS = VO2rel /3.5 where VO2rel = (VO2max – 3.5) * %HRR/100 + 3.5 Muscular Strength This client’s muscular strength was assessed using the calculation of his 1-repetition maximum (1-RM) for each of the exercises to be performed in the mesocycle. The process entailed taking whatever load used and the corresponding maximum repetitions performed and plugging into the 1-RM equation. In the excel spreadsheet on the next page a load of 30 pounds was lifted for 10 repetitions to produce a 1-RM of 40 pounds. Submaximal loads corresponding to varying goal ranges are also shown. In this example, since this client wishes to work in the hypertrophy range, the loading should be between 70-80% 1-RM (28-32 lbs). 15 7 ESTIMATING ONE-REPETITION MAXIMUM 1-RM = LOAD / (1 - 0.025 * REPS) = GOAL 40 lbs LOAD(lbs) 100% 1-RM = 40 (input values in yellow fields) LOAD POWER 95% 1-RM = 30 38 RANGE STRENGTH = MAX REPS 90% 1-RM = 36 85% 1-RM = 34 80% 1-RM = 32 75% 1-RM = 30 70% 1-RM = 28 65% 1-RM = 26 60% 1-RM = 24 55% 1-RM = 22 50% 1-RM = 20 45% 1-RM = 18 40% 1-RM = 16 35% 1-RM = 14 = 10 RANGE HYPERTROPHY RANGE ENDURANCE RANGE SPEED RANGE 16 lbs NSCA (2004) recommends the following guidelines for hypertrophy resistance training tailored for advanced (> 18 months training experience) individuals: Hypertrophy Microcycle Duration: 1-3 months Number of Exercises per Muscle: 1-3 exercises Frequency: 4+ times/week Load Intensity: 70-80% 1-RM # Sets: 3-6 sets/exercise # Repetitions: 8-12 reps/set Repetition Speed: slow Resistance Training Duration: 40-80 minutes Rest Duration Between Sets: 1-2 minutes Since the client’s goal is to build muscle mass (hypertrophy training), he will be advised to train at an intensity level between 70 to 80% 1-RM (8-12 reps) for each exercise prescribed. Body Composition This client’s waist and hip circumferences were measured to obtain the waist-to-hip ratio (WHR) shown on the next page. Table 8 on the next page highlights WHR for his gender and age falls below 0.88, indicating that he is considered at low risk for metabolic as well as cardiovascular diseases. With a body mass index (BMI) of 28.2 kg/m2, he is considered to be overweight due to his above-average muscle mass. Therefore percent body fat (%BF), as determined by skinfold testing, is a more appropriate parameter for assessing his physique. His %BF, assessed by incorporating the summation of average skinfold measurements of chest, abdominals and thigh into an appropriate equation (see the excel spreadsheet in Table 9), was 17 calculated to be 10.29%--a value within the very lean range for his gender and age as highlighted in Table 10. WAIST CIRCUMF = 32 In HIP CIRCUMF = 40 In WHR = 0.80 TABLE 8. Waist-to-Hip Circumference Ratio Norms (NSCA, 2004, Table 11.15, p 247). GENDER MALE BMI = BW / HT2 = AGE 20-29 30-39 40-49 50-59 60-69 28.2 WAIST-TO-HIP RATIO RISK FOR TYPE-2 DIABETES, HYPERTENSION, CHD LOW MODERATE <0.83 0.83 - 0.88 <0.84 0.84 - 0.91 <0.88 0.88 - 0.95 <0.90 0.90 - 0.96 <0.91 0.91 - 0.98 HIGH 0.89 - 0.94 0.92 - 0.96 0.96 - 1.00 0.97 - 1.02 0.99 - 1.03 VERY HIGH > 0.94 > 0.96 > 1.00 > 1.02 > 1.03 kg/m2 18 TABLE 9. BODYPART CHEST ABS THIGH SKINFOLD 1: 2: 3: avg: 1: 2: 3: avg: 1: 2: 3: avg: 3 3 3 3 18 17 18 17.6 8 9 9 8.7 Db = 1.109380 - 0.0008267 ∑ (CHEST, ABS, THIGH) + 0.0000016 ∑ (CHEST, ABS, THIGH)2 0.9992574 (AGE) = 1.0754 (NSCA, 2004) where % BF = (4.95/Db - 4.50) * 100 = 10.29 % (NSCA, 2004) TABLE 10. Criterion and Normative Values for Percent Body Fat (NSCA, 2004, Table 11.14, p 246). MEN VERY LEAN 18 - 25 yrs 4-7 26 - 35 yrs 8 – 12 36 - 45 yrs 10 - 14 46 - 55 yrs 12 – 16 56 - 65 yrs 15 – 18 66+ yrs 15 - 18 LEAN 8 - 10 13 - 15 16 - 18 18 – 20 19 – 21 19 - 21 LEANER THAN AVG 11 - 13 16 - 18 19 - 21 21 – 23 22 – 24 22 - 23 AVERAGE 14 - 16 19 - 21 22 - 24 24 - 25 24 - 26 24 - 25 FATTER THAN AVG 18 - 20 22 - 24 25 - 26 26 – 28 26 – 28 25 - 27 FAT 22 - 26 25 - 28 27 - 29 29 – 31 29 – 31 28 - 30 OVERFAT 28 - 37 30 - 37 30 - 38 32 – 38 32 – 38 31 - 38 19 This client has decided on 8% body fat as a reasonable and realistic goal to achieve in order to enhance the definition of his physique. As shown below, he will need to lose 5.6 pounds of fat and weigh 219.4 pounds in order to accomplish this goal. 8 %BF GOAL = % FM = BW * %BF = 23.2 Lbs LBM = BW - FM = 201.8 Lbs %LBM GOAL = 92 BW GOAL = LBM / %LBM GOAL = BW LOSS GOAL = BW - BW GOAL = % 219.4 Lbs 5.6 Lbs Caloric Intake Assessment In the example below from an excel spreadsheet, recommended initial daily caloric intake (based on the parameters indicated) was estimated at 3500 kcals: W 225 lbs H = 75 in A = 43 yrs PA = 1.27 WHERE: ESTIMATED ENERGY REQUIREMENT EER (MALES) = 662 - 9.53A + PA(15.91W + 539.6H) = K c 3625 al W = WEIGHT (kg) H = HEIGHT (cm) (ACSM, 2006) REALISTIC FATLOSS GOAL: = 1-lb fat = 3500 kcals A = AGE (yrs) PA= 1.0 (sedentary) DAILY CALORIC (input in INTAKE: 3500 kcal/day yellow field) (each week decrease caloric intake by no more than 500 kcals) = 1.12 (mod active) = 1.27 (very active) = 1.45 (extremely active) 20 An excel spreadsheet was utilized to calculate anaerobic and aerobic caloric expenditure based on recommended exercise durations and frequencies. These caloric expenditures, combined with an expected initial 3500 kcal intake, are used to determine the approximate duration period needed to achieve the goal weight loss. Recommended average durations for cardio and resistance training are 30 and 80 minutes, respectively, with an average frequency of four days per week for both. Note that cardio training need not be performed on the same days as resistance training. The calculation of aerobic workload is beyond the scope of this paper. Goal Weight-loss Duration Period CARDIO EXERCISE DURATION = 30 mins (gym) CARDIO EXERCISE FREQUENCY = 4 days/wk (gym) DAILY CALORIES = WORKLOAD * DURATION = 394 kcal/day (gym) WKLY CALORIES = DAILY CALORIES BURNED * FREQ (gym) = 1576 kcal/wk 21 HYPERTROPHY: STRENGTH MASS EXERCISE DURATION = 80 mins EXERCISE FREQUENCY = 4 days/wk 70 - 80% 1-RM METS = 7 (exercise MET chart) WORKLOAD = (3.5 * METS * BW) / 200 = 12.50 kcal/min where BW = 102 kg DAILY CALORIES = WORKLOAD * DURATION = 1000 kcals/day WEEKLY CALORIES = DAILY CALORIES BURNED * FREQ = TOTAL DAILY CALORIC EXPENDITURE = 1394 kcal/day TOTAL WEEKLY CALORIC EXPENDITURE = 5576 kcal/wk WEIGHT-LOSS GOAL = 5.6 4000 kcal/wk LBS BODYFAT CALORIES TO BURN = WEIGHT-LOSS GOAL * 3500 = 19600 fat kcals 22 3500 DAILY CALORIC INTAKE = TOTAL WEEKLY NET KCAL BURNED DAILY NET KCAL BURNED = 297 KCALS 2076 = kcal/day 0.593 9 (5576 – 3500) LBS (2076 / 3500) (2076 / 7) PROJECTED WEEKLY WT-LOSS = GOAL DURATION PERIOD = kcal/wk Weeks (19600 / 2076) The expected duration to lose 5.6 pounds was calculated to be nine weeks (less than one pound per week)—a realistic and reasonable weight-loss goal. Flexibility The modified sit-and-reach test was utilized to assess flexibility in the client. The initial measurement was obtained with the client sitting upright with his fingers extended. He was instructed to bend his trunk at the waist while sliding the fingers of his extended hands as far forward as possible. The final measurement was obtained at the finger tips when he was able to hold the stretched position for up to two seconds. The difference between the two obtained measurements was considered the sit-and-reach distance. The average distance measurement in three trials was 8.5 inches—considered to be poor relative to the client’s age as indicated in Table 11. Thus, hamstring and lower back flexibility will be emphasized in the prescribed training program for stretching. 23 TABLE 11. Sit-and-Reach Norms (Heyward, 1991). AGE CATEGORY RANK Excellent Good Average Fair Poor < 35 yrs 36 - 49 yrs > 50 yrs ≥17.0 in 15.0-16.9 13.5-14.9 11.6-13.4 ≤ 11.5 >14.6 in 13.4-14.5 11.6-13.3 9.9-11.5 ≤ 9.8 >13.3 in 11.5-13.2 9.7-11.4 8.8-9.6 ≤ 8.7 Anaerobic Power, Capacity, Speed, Agility, and Balance A subjective assessment of anaerobic power and capacity was made relative to descriptive data from various groups of athletes. The anaerobic power and capacity of this client was assessed via the vertical jump test and 300-yard shuttle run, respectively. The vertical jump test recorded a 22.5-inch height and the shuttle run netted a 72-second duration. It was determined that power needs improvement but capacity is satisfactory. Other assessments included speed, agility and balance. Speed and agility, assessed via a 40-yard sprint and T-test, respectively, were both found to be satisfactory with a sprint duration of 6.2 seconds and T-test duration of 12.2 seconds. Balance, assessed via a balance board, needs improvement with a balance duration of 12 seconds. Despite the findings that power and balance could be improved, the goals of the client (ie. muscle mass gain and body fat loss) do not directly address these parameters. Therefore the designed training program did not specifically address power, capacity, speed, agility, and balance. 24 MESOCYCLE TRAINING PROGRAM 25 The client’s 12-week training program consists of three microcycles or split routines consisting of a 3-day split, compound set training and superset training. Each microcycle is expected to be performed for a duration of four weeks. The microcycles have been designed with the specificity principle in mind: particular muscle groups are exercised during each workout session (ie. chest and back). A five-minute warm-up entails cardiovascular exercise such as treadmill walking, cycling or stair stepping at a light intensity level—just enough to increase body temperature and elevate heart rate. Each resistance training workout session is expected to last 40-80 minutes allowing one to two minutes of rest between each set. The rest period between each exercise is dependent on setup time. Static stretches for each of the muscle groups used may be done between sets/exercises or at the end of the resistance training workout (cool-down) and before the cardio workout (if done during the same workout session). The loads in the resistance training programs may have + or – signs indicated after the magnitude. This signifies the load should either be increased (+) or decreased (-) on succeeding sets of the exercise depending on whether the reps decrease or increase, respectively. Thus, the loading is dynamic and may increase during successive workout sessions involving the same muscle groups depending on muscular fatigue levels. This describes the principle of progression where workloads increase over time. Meanwhile, the rep ranges and sets are static in order to minimize variability and allow strength progression to occur. An “e/” indication after a load magnitude indicates the weight indicated is the amount for each side of an Olympic bar, leg press or Smith machine. A “Fail” indication within the “Reps” column means the exercise should be performed with the indicated load until maximum fatigue of the muscle has occurred. An * after a number within the “Sets” column indicates the final set of the exercise should be performed in a drop-set fashion: perform the last set to fatigue followed by three succeeding sets 26 of decreasing load until maximum muscular fatigue. This involves the principle of overload where greater than normal work demands have been incorporated within selected exercises. All of the sets for each exercise should be performed in a horizontal rather than circuit fashion. The cardio training throughout the 12-week program entails a mixture of interval, continuous and slow/long-distance cardio. The interval and slow/long-distance training should be performed one to two times per week for 20-60 minutes and 60-120 minutes, respectively, and the continuous training should be done three to four times per week for 45-60 minutes. The interval training should be performed between an intensity range of 50-75 % HRR for interval work-rest durations of three minutes. The slow/long-distance and continuous training should be performed at an intensity of 60% HRR. The MET parameter is used to gauge intensity levels and is computed for a range between five and nine METS for interval training and seven METS for slow/long-distance and continuous training. Table 12 below summarizes the cardio training program. The change in intensity, duration, and/or frequency of the cardio sessions describes the principle of variability. Cool-down during the cardio session should entail about two minutes of low-intensity exercise to decelerate the heart rate. TABLE 12. CARDIO TRAINING CARDIO ROUTINE INTERVAL (OXIDATIVE) CONTINUOUS (OXIDATIVE) SLOW / LONG DISTANCE (OXIDATIVE) WORK DURATION REST DURATION TOTAL DURATION 50 - 75% HRR 3 - 5 mins 3 - 5 mins 20 - 60 mins 3-4X per wk 60% HRR 45 - 60 mins n/a 45 - 60 mins 1-2X per wk 60% HRR 60 - 120 mins n/a 60 - 120 mins FREQ INTENSITY 1-2X per wk 27 3-DAY SPLIT MICROCYCLE (WEEKS 1 - 4) 28 29 30 31 COMPOUND SET MICROCYCLE (WEEKS 5 - 8) 32 33 34 35 36 37 SUPERSET MICROCYCLE (WEEKS 9 - 12) 38 39 40 REFERENCES ACSM’s Guidelines for Exercise Testing and Prescription (7th ed.). (2006). Baltimore, MD: American College of Sports Medicine. Heyward, V.H. (1991). Advanced fitness assessment and exercise prescription (2nd ed.). Champaign, IL: Human Kinetics Books. NSCA’s Essentials of Personal Training. (2004). Champaign, IL: National Strength and Conditioning Association. 41