Programme Designs

Programme Designs

1. Core Design

   • Strength - 0-4 exercises; 2-3 sets;12-20 reps; 3/1/3 tempo;0-60 rest time
   • Type - Exercise Selection: Progressive Easy/hard, Simple/complex, Known/unknown, stable/unstable; Systematic; Functional
     • Types of Resistance - Swiss ball, cable, tubing, medicine ball, dumbbells
       • Core Stabilisation - Develops intervertbral stablilisation & Neuromuscular control, Exercises Involve: Little or no motion of spine/pelvis, Drawing-in and bracing
       • Core Strength - Develops: LPHC Stability, eccentric strength, Neuromuscular efficiency ; Exercise involve full ROM with eccentric and concentric actions.
   • Stabilisation 1-4 excersies; 1-4 sets;12-20 reps;4/2/1 tempo;0-90 rest time
   • Techniques - Drawing in/ Bracing

2. Flexibility

   • Type -Static, dynamic, PNF, active, passive, ballistic
     • static - Stretching a muscle (or a muscle group) to its farthest point and then maintaining or holding that position
     • Passive - Assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus.
     • Active -  Assume a position and then hold it there with no assistance other than using the strength of your agonist muscles.
     • Ballitic -  Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.
     • Dynamic - Involves moving parts of your body and gradually increasing reach, speed of movement, or both
     • PNF - Contract-relax :Passive stretch, 10 secs  Contract agonist isometrically against a resistance from partner, 6 secs  Followed immediately by passive stretch  Relax, 10-30 sec
       • Conract -relax agonsit contract Contract agonist isometrically against a resistance from partner  Relax for a few secs  Followed immediately by passive stretch of target muscle, while client actively contracts the antagonist muscle group 15 secs  Relax, 10-30 sec
   • Duration of stretch - passive 10 sec - 1 min (15-30 sec)
     • Children - 7 - 10 sec
   • Intesity - Mild discomfort
   • Frequency - 2-3x/wk 10mins or daily
   • Reps 4-6
   • Session time 15 - 30 mins

3. Cardio

   • Interval training - Low‐ to high‐intensity exercise bouts interspersed with rest or relief periods
     •  Sets: 1  Reps: 3‐7  Intensity: 70% to 85% HR max  Time (work) Interval :  (3‐4 min), or Distance interval (1000m)  Work to rest ratio : 1:1 or 1 :½  Overload: ◦  intensity ◦ length of work interval ◦ no. of work intervals ◦  W:R ratio ◦  work intervals per exercise session
   • Frequency - 5d/wk 10 mins