Learning Experience 4 (Units 12-16)
Please choose one question from below to answer for this Learning Experience and indicate which question you are answering.
Take your blood pressure and the blood pressure of someone else. List both the systole and diastole. Define systole, diastole and list the ranges of excellent, good, fair and poor. How does blood pressure relate to the level of stress you and the other person are typically under?
Have a graded exercise test (GXT) performed on you by a qualified physician. What were the results? Are you surprised or are they as expected? Describe the experience.
Use the Karvonen method to determine the target heart rate for five individuals. Now use the general method (220 – age) estimate and note any differences between the two. Where on the perceived exertion (RPE) scale would these individuals fall in regards to their training zones?
Meet with three individuals who have been regularly working out for over a year. Test different fitness components such as maximal strength, strength endurance, aerobic endurance, flexibility and so on. Compare your individual results with theirs. Is one of you more “fit” than the other or are you just ?different? from one another?
Systematically try each of the systems of training. How do they compare relative to the seven laws of training? After carefully identifying your reason(s) for training, which of these systems of training would be most appropriate for you? Why?
Evaluate the workout programs of five individuals. Do they follow the seven principles known as the Seven Granddaddy Laws? Under what conditions would you change these programs?
Define periodization and its components. Provide a brief explanation for how periodization could benefit each of the following clients specifically: College soccer player, 35 year old sedentary adult wanting to “tone”, long distance runner. Is periodization beneficial for everyone? Why or why not?
Practice computing reps, sets, weight and training frequency on at least 3 friends and yourself. Compare your results and explain the differences between them (i.e. total volume, reps, sets, weight used, split routine, goal of the individual, rest periods, temp of the movement, total time in the gym each session, etc.).
Gain permission from a manager of a local gym or club to talk with the instructors at the gym about the techniques they use in constructing training regimen for their clients. Distinguish the differences between programs contrived for beginning versus experienced clients. You will probably notice that most prescribe “canned” programs involving a Nautilus type circuit or some similar type of system, a bit of bike riding to warm up or some simple non-stressful exercises. Write down every single objection you think of to this kind of approach to training people. Be careful not to offend anyone.
What general repetition scheme would you suggest in a training program for the following trainees: power lifter, soccer player, office worker, carpenter, football player, obese client, runner, swimmer? Why do you feel that these recommendations would be appropriate for each trainee?