244-ace®-understanding-movement-based-training-–-j.-ross

8/9/2019 244-ACE-Understanding-Movement-Based-Training--J.-Ross

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ACE Understanding Movement-Based Training

Presented by: Jonathan Ross,www.AionFitness.com; www.AbsRevealed.com

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Common myths:

Fuel utilization during exercise Fats

Carbohydrates

Crossover point

Energy Pathways ATP-PCr

Glycolytic

Aerobic

Muscle fiber physiology Type I

Type II! Motor unit activation! Stimulate motor units to engage, use muscle fibers

Total Daily Energy Expenditure (TDEE) RMR

TEPA

TEF

Resting metabolic rate (RMR) Using the Mifflin/St. Joer equation

Women (9.99 x BW-kg) + (6.25 x HT-cm)(4.92 x age)161

(4.54 x BW-lbs) + (15.875 x HT-in.)(4.92 x age)161

Men RMR = (9.99 x BW-kg) + (6.25 x cm)(4.92 x age) + 5

RMR = (4.54 x BW-kg) + (15.875 x HT-in.)(4.92 x age) + 5

Applying the activity factorActivity factor


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Category Physical Activity (PA) Activity ScoreSedentary < 30 min/day 1.2

Lightly active Light PA1-3 days/week

1.375

Moderately active Moderate PA3-5 days/week

1.55

Very active Hard PA6-7 days/week

1.725

Estimating energy expenditure using Metabolic Equivalents (METs)

METs x 3.5 x BW-kg / 200 = kcal./min.

Identify MET values using 2011 Compendium of Physical Activity

Available online (using favorite search engine)

Exercise program design for energy expenditure and motor-unit stimulation Principles

Variables

Endocrine response to exercise stimulus

Anabolic hormones

Catabolic hormones! Promote anabolismprotein synthesis using exercise program design

High Intensity Interval Training

Tabata Training

Recent researcheffects of HIIT

Schoenfeld / Gibala

Exercise program design

Understanding physicsincrease work-rate and power output! Change mass / change acceleration change power output

Resistance training! Manipulate volume and rest/recovery interval

Energy system training (cardiovascular)! Use metabolic markers: VT1/ VT2! Interval trainingadjusting intensity/volume

Adjust intensity/volume to tweak training stimulus / recovery time (periodization)!

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244-ace®-understanding-movement-based-training-–-j.-ross

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