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STS CERTIFIED "WORKOUT PLANNING SPECIALIST"
Creating The Client's Aerobic Workout Plan

STS Institute Curriculum

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STRENGTH TESTING

Page One of Six / Start of Aerobic Workout Planning

OVERVIEW

DEFINITIONS

CALCULATING THE STARTING WORKLOAD

TESTING PRECAUTIONS

PAGE TWO / CALCULATING INTENSITY

Overview School Teaching Method

The STS Institute "Workout Planning Specialist" school, is an open screen classroom, where you learn at your own pace. Unlike other certification schools, STS supplies you with functional workout planning tools on-line. These workout planning tools, allow you to see what you are learning being applied in real-time, in the real world. You are immediately empowered in using the knowledge you are learning. And most importantly you can continue to use that knowledge automatically, free from error.

The Workout Planning Specialist course is presented in a linear manner, beginning at the top of a page and moving to the bottom. The course material starts with Aerobic and Strength Capacity Testing and ends with Aerobic and Strength Workout Planning. There is additional General Knowledge available. You can start your study anywhere but STS recommends that you begin with Capacity Testing.

The STS Teaching Method presents information in a chronological manner. Both in Capacity Testing and Workout Planning the STS Institute teaches the intellectual concepts along with a single example and a step by step analysis of that example. You learn the material by independently following the step by step example at home with your hand calculator. You know your study is correct when your answer matches the STS answer!

You can take the open screen Workout Planning Skills Examination at any time. As soon as you test score is 100 percent you are ready to be your own personal trainer or for the low fee of $99.00 you can receive your STS Institute "Workout Planning Specialist" certificate.

Aerobic Planning Method

According to the The American College of Sports Medicine, "Based on the existing evidence concerning exercise prescription for enhancement of health and cardiorespiratory fitness, the following recommendations for the quantity and quality of endurance exercise are made.

Mode of activity: Any activity that uses large muscle groups, that can be maintained for a prolonged period, and is rhythmic and aerobic in nature.
Intensity of exercise: Physical activity corresponding to 40 to 85% VO2max or 55 to 90% of maximal heart rate.
Duration of exercise: 15 to 60 minutes of continuous or discontinuous activity.
Frequency of exercise: 3 to 5 days per week.
Rate of Progression: In most cases the, the conditioning effect allows individuals to increase the total work done per session. In continuous exercise this occurs by an increase in Intensity, Duration, or by some combination of the two.

The components of an exercise prescription listed above are interdependent. For example, the recommended Duration of exercise is, in part, a function of Intensity and Frequency. Within the recommended ranges, Frequency, Intensity, and Duration of exercise can be adjusted so as to provide the desired weekly caloric expenditure."

All physical enhancement and growth takes place by increasing the workloads! People who continue to do the same workouts (workloads) over and over again remain physically unchanged while the people who continue to add workload always improve. A Workout Planning Specialist needs to learn how to manage Aerobic Workload increases. Unfortunately, managing Aerobic Workload increases is not something taught by most Personal Trainer Certification Schools.

The creation of a scientific Workout Plan is mathematically complex. However, the Workout Planning Specialist must take the time to created a scientific Workout Plan because it is the Workout Plan that is the single most important element for the client's progress. Unless a client's Workout Plan is scientifically prepared the client will be losing out on results and in some instances may be sweating for nothing!

In order to plan the client's workloads correctly the Workout Planning Specialist must first establish the client's Aerobic Capacity (VO2 max = volumn of oxygen consumed per kilogram of body weight per minute of activity) by testing for VO2max. Using the client's VO2max the Workout Planning Specialist then calculates the client's starting caloric consumption (Workload) and Training Heart Rate Range (Intensity). The client's Heart Rate Range determines which calorie per minute activities are appropriate for each client. After the client has selected an activity, their body weight is used to calculate how much time (Duration) the client will workout to achieve the required calorie consumption (Workload). Finally, by factoring in the clients age, the Workout Planning Specialist, is able to project the client's progress rate and calculate their Workload increase.

Please remember, if you find this material too difficult to use, the STS Health Club will make it easy and do it for you automatically, in real-time, on-line. To see this application in action go to Workout Planning and follow the directions.

Terms & Definitions Progress: (Webster) Progress is forward or onward movement; continuous improvement.

Degress: (Webster) Degress is a going down; decent.

Maintain: (Webster) Maintian is to preserve or keep in any particular state or condition

Maximum Oxygen Uptake (VO2max): (Exercise Physiology) Maximum Oxygen Uptake - VO2max- is the volume of oxygen consumed per kilogram of body weight per minute of activity.

Calorie (C): (Exercise Physiology) A Calorie is a measure of energy expenditure associated with physical activity. It is defined as the amount of heat necessary to raise the temperature of 1 kilogram (kg) of water (1 liter) by 1 degree Celcius. A Calorie is more accurately termed a kilogram Calorie of kilocalorie (abreviated kcal).

Step One: Calculating the Starting Workload From VO2max Years ago it was shown that low-fit individuals can improve with as little as 100 calories of exercise per workout. (Bouchard, Hollman, Venrath, Herkenrath, & Schlussel, 1966) As fitness improves, higher caloric expenditures (200 to 400 calories per workout) are possible. According to Brian J. Sharkey Ph.D. in his text book "Physiology of Fitness" a Low VO2max uses a Workload of 100 to 199 calories, a Meduim VO2max uses a Workload between 200 to 399 calories, and High VO2max uses 400 or more calories per workout.

The STS Institute teaches the Workout Planning Specialist to use a formula for taking the client's VO2max and calculating it into a starting caloric consumption (Workload). To do this the STS Institute uses the Low, Medium, and High VO2max ranges established by Joseph Kiesel Ph.D. the former Director of the Human Performance Laboratory at the University of South Carolina

 
Men Age         20's   30's   40's   50's   60's

Low VO2max       39     35     31     27     23
                 26     22     18     14     10

Medium VO2max    51     47     43     39     35
                 40     36     32     28     24

High VO2max      60     56     52     40     44
                 52     48     44     40     36                               

Women Age       20's   30's   40's   50's   60's

Low VO2max       35     31     27     25     19
                 22     18     14     10      6

Medium VO2max    47     43     39     35     31
                 36     32     28     24     20

High VO2max      56     52     48     44     40
                 48     44     40     36     32

To calculate the client's beginning daily caloric Workload from their VO2max

The lowest VO2max starts at 100 Calories per day and increases to 200 calories per day at the point where it reaches the VO2max representing the bottom of the Medium range. This requires a 7.64 Calorie increase in workload for every increase of 1 VO2.
The lowest Medium range VO2max starts at a 200 Calorie per day Workload and increases to 400 Calories at the point where it reaches the bottom of the High VO2max range. This requires an 18.00 Calorie increase in workload for every increase of 1 VO2.
From the lowest High VO2max range upward the caloric increase is 10.00 Calories for every 1 VO2 increase.

Example: A Female is 35 years of age with a tested 34 VO2max.


35 years of age = 34 VO2max Medium.
Medium = 200 Calorie per day at 32 VO2.
34 VO2max = Medium
Medium increases by 18.00 Calories per 1 VO2.
   34 VO2max
-  32 VO2max
--------------------
    2.00  VO2
x  18.00  C
--------------------
   36.00 C
+ 200.00 C
--------------------
  236.00 C starting daily Calorie consumption (Workload)

Please remember, if you find this material too difficult to use, the STS Health Club will make it easy and do it for you automatically, in real-time, on-line.

©To see this application in action go to Rockport Data Entry and follow the directions.

Workout Planning Specialist/Client Precautions!

Get the physicians written approval for exercise if the client is under medical care.

Always have the client read and sign the Advise and Consent Form before the 1st Aerobic Test.
Always recommend a physicians examination when a beginner has a tested VO2max less the chart below!


Men        20's  30's  40's  50's  60's 

VO2max       26    22    18    14    10         

Women      20's  30's  40's  50's  60's

VO2max       22    18    14    10     6

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