ࡱ> oqna (jbjb,, $@NN"hhhhhhh4>(fffff" egggggg,R* hff\hhff\\\fhfhfe\|T6hhhhe\\!hhI2 {Z9I0A \ I\hPersonal Running Program Students will be required to design a running program lasting 3-weeks or longer depending on the goals of the program. The running program design should be based on principles and concepts posted at the course webpage ( HYPERLINK "http://www.sjsu.edu/people/craig.cisar/courses/kin38/" http://www.sjsu.edu/people/craig.cisar/courses/kin38/), information presented in the lecture portion of the class, or other sources of information related to running. The running program should be based on clearly defined personal goals and objectives as well as current fitness level. Based on the established goals and objectives, students should develop a program, which includes appropriate design elements such as type, intensity, duration, and frequency of workouts. In order to keep the training stimulus effective, minor program variations should be integrated into the training program reflecting changes in type, intensity, duration, and frequency of workouts. The designed weight running program should be well-organized and clearly written. The workouts in the running program should include detailed information regarding the warm-up, the work-out (type, intensity, duration or duration, and frequency), and cool-down. The type of workout refers to continuous distance running, interval training, or fartlek training as discussed in class. The running program should contain enough detail so that if you gave it to another person, the person would be able to understand and complete the workout. Organizing the running program using written text along with tables summarizing daily workouts each week may be useful. The running program is due on or before Thursday, November 1st. Please submit the running program as an email attachment to  HYPERLINK "mailto:craig.cisar@sjsu.edu" craig.cisar@sjsu.edu or in a hard copy format if necessary Establishing Goals and Objectives for Running Program Goals may either be process goals (e.g., running consistently 3-5 days per week for several weeks or developing and maintaining a positive attitude toward participating in running), performance goals (e.g., being able to run a certain distance or length of time, or completing an event), or outcome goals (e.g., winning an event or placing high in an age group during an event). Most goals for beginners tend to be either process or performance oriented goals. Students may have other types of goals and objectives based on their personal needs. Current Fitness Current fitness in terms of maximal oxygen uptake rate can be estimated from 1.5-mile run time. Maximal Oxygen Uptake 1.5-mile Run Time (ml/kg/min) (minute:second) 27.0 19:00 29.0 18:30 31.5 16:30 35.0 15:00 37.0 13:30 39.0 13:00 41.0 12:30 42.5 12:00 45.0 11:00 46.5 10:45 48.0 10:30 49.5 10:00 51.5 9:45 53.0 9:30 55.0 9:15 56.5 9:00 58.0 8:30 60.0 8:15 63.5 7:45 66.0 7:15 68.0 7:00 71.5 6:45 74.0 6:30 77.5 6:10 Based on estimated maximal oxygen uptake rate, the table on the next page can be used to estimate current fitness classification and appropriate training guidelines based on current fitness level. For example, a 1.5-mile run time of 12:30 min:sec would result in an estimated maximal oxygen uptake rate of 41.0 ml/kg/min, which would be a moderate level of fitness. Appropriate training guidelines would then be 4 days per week for 30-45 minutes per workout at an intensity of 70-80% of HRmax or an increased breathing rate and depth making an individual aware of ventilation rate. Exercise Prescription Guidelines Based on Fitness Level for Healthy Young Adults Fitness Classification Based on Exercise Exercise Exercise Maximal Oxygen Uptake Rate Intensity Duration Frequency Low 60-70% of HRmax 20-30 minutes 3 days per 50-60% of HRR per session week Females: < 29 ml/kg/min 50-60% of VO2max Males: < 34 ml/kg/min RPE = 11-13 (fairly light to somewhat hard) Unaware of ventilation rate Breathing rate and depth is comfortable Capable of passing the "talk test" Moderate 70-80% of HRmax 30-45 minutes 4 days per 60-75% of HRR per session week Females: 30-44 ml/kg/min 60-75% of VO2max Males: 35-49 ml/kg/min RPE = 13-15 (somewhat hard to hard) Aware of ventilation rate (i.e., increased breathing rate and depth) High 80-90% of HRmax 45-60 minutes 5 days per 75-85% of HRR per session week Females: > 45 ml/kg/min 75-85% of VO2max Males: > 50 ml/kg/min RPE = 15-17 (hard to very hard) Hyperventilatory response Respiratory distress (i.e., rapid breathing rate with deep or large breaths) Incapable of passing the "talk test" Long-Term Program Design Long-term program design involves periodization in which training is orgarized into a cyclic structure in order to attain the optimal development of an individuals fitness level and performance capacities. The macrocycle, the largest division of the training cycle (year), consists of several mesocycles organized into an integrated and focused training plan. Mesocycles begin with a high volume (distance or duration) and end with a high intensity designed to achieve the training status required by the overall program objectives. Mesocycles typically last from 6-12 weeks and consist of various microcycles of training. Microcycles consist of a group of training sessions lasting 1-4 weeks organized with variation from workout to workout so that optimal value can be obtained from each training session and hence, keep the exercise stimulus effective. Remember that the basic biological law of conditioning states that stress followed by rest and the body grows stronger. In the personal running program, a 3-week microcycle of training is being developed based on goals/objectives and current cardiorespiratory fitness level. There should be both within week and between week variation built into the 3-week microcycle of training as well as progression in volume (distance or duration), intensity, or perhaps frequency of training. It is generally recommended that progression in volume, intensity, or frequency should not exceed 10% per week. It is also generally recommended that rest days should be included each week to avoid the signs and symptoms associated with overtraining, particularly following training days of long duration/distance or high intensity. In addition to varying duration and intensity of workouts, remember that the type of workout can also be varied within each training week (i.e., continues long-slow distance running, interval training, and fartlek training). Basic Terminology Periodization - organization of training into a cyclic structure in order to attain the optimal development of an athlete's fitness level and performance capacities. Macrocycle - largest division of the training cycle (year) consisting of several mesocycles organized into an integrated and focused training plan. Mesocycle - a phase that begins with a high volume and ends with a high intensity designed to achieve the training status required by the overall program objectives. It includes various phases (microcycles) of training and typically may last from 6-12 weeks concluding with a peak. Microcycle - a group of training sessions lasting 1 to 4 weeks organized so optimal value can be obtained from each training session and hence, keeping the exercise stimulus effective. Transition - the time for recuperation from the stress of training while still attempting to maintain the developed fitness; may be located between mesocycles and/ormacrocycles. Biological Law of Conditioning Stress followed by rest and the body grows stronger!! Signs of Overtraining Physical Signs of Overtraining 1. Extreme muscular soreness and stiffness 2. Decreased body weight. 3. Loss of appetite. 4. Lowered resistance to viral infections. 5. Inability to complete training sessions. 6. Retarded return of blood pressure to basal levels after exercise. 7. Increased resting blood pressure. 8. Loss of coordination and decreased efficiency of movements. 9. Altered hormonal status (e.g., increased circulating cortisol levels); balance between circulating cortisol and growth hormone levels may provide a scientific way to evaluate training status in the future. 10. Decreased athletic performance, maximal performance, maximal power output, and muscular strength. 11. Sleep disturbances. 12. Sudden increase in resting heart rate 13. Failure of the orthostatic tolerance test (failure of heart rate after standing to return to within 4-8 b/min of resting, supine heart rate). Emotional Signs of Overtraining 1. Increased nervousness. 2. An inability to relax. 3. Increased depression. 4. Poor attitude. 5. Desire to quit training. 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