strengthp and biofitness.com plans for weightlift bodybuild aerobics powerlift sports football basketball baseball hockey running track field wrestling tennis racketball swimming golf rugby soccer bicycle ski nutrition diet exercise fitness management health medicine club gym spa education athletics association school college university physical therapy computer internet worldwide web communication sex appeal date service with maximum cardiology conditioning muscle growth results here on time

BIOFITNESS CERTIFIED "WORKOUT PLANNING SPECIALIST"
Creating The Client's Resistance Workout Plan

BioFitness Institute Curriculum

HOME

STRENGTH TESTING

Page One of Four / Start of Resistance Workout Planning

PAGE TWO / PERIODIZATION

Overview School Teaching Method

The BioFitness Institute "Workout Planning Specialist" school, is an open screen classroom, where you learn at your own pace. Unlike other certification schools, BioFitness 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 BioFitness recommends that you begin with Capacity Testing.

The BioFitness Teaching Method presents information in a chronological manner. Both in Capacity Testing and Workout Planning the BioFitness 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 BioFitness answer!

You can take the open screen Workout Planning Skills Examination at any time. As soon as you test score is 90 percent you are ready to be your own personal trainer or for the low fee of $99.00 you can receive your BioFitness Institute "Workout Planning Specialist" certificate.

Workout Planning Method

According to Dr. Prof. A. N. Vorobyev former Soviet National Team Weightlifting Coach, Director of Soviet Sports Research, World & Olympic Gold Medalist, and Record Holder, "The most important factor in the increase of the growth of attainment is the correctly constructed and regularly adapted training plan."

The creation of a scientific Workout Plan is mathematically complex. However, the Workout Planning Specialist must take the time to create 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!

To support this position are the studies of International Weightlifting which have shown that exercising technique becomes flawed as the weight resistance get heavier. It has been noted that World Records are most often set with less than perfect technique. Further, Exercise Science has determined that a muscle only works one way regardless of the angle used to move the weight resistance. Thus a barbell curl, dumbbell curl, preacher curl, etc. will affect the biceps muscle the same way. The difference between these exercises is the angle of leverage that makes one exercise more difficult to perform than another.

BioFitness acknowledges, that some progress can be achieved by using simplistic progressive planning methodologies, such as finding a weight light enough for the client to do 10 to 12 repetitions with and then trying to raise the weight by the minimum increment each month. However, the progress from this type of haphazard planning is always slow and undependable when compared to scientific workout planning.

When keeping in mind, that the Workout Planning Specialist's most important responsibility and objective is the client's safety and results, it becomes unconscionable for the properly educated Workout Planning Specialist not to use scientific Workout Planning once they have been taught how to. It is not for the client to anticipate for the Workout Planning Specialist how much progress is satisfactory. To the client any progress is usually perceived as acceptable. In the beginning when the client's potential is largely undeveloped, virtually, anything can get some result. However, BioFitness believes, that it is the Workout Planning Specialist's professional obligation to always do what is in the best interest of the client, even when the client, who is unschooled, does not know the difference.

Please remember, if you find this material too difficult to use, the BioFitness 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 The Fitness Buddy and take the tour.

Terms & Definitions Optimize: (Webster) Optimize is to establish a program which will automatically adapt itself to achieve maximum efficiency.

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

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

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

Force (F): (Exercise Physiology) Force is an accelerating mass (F =m x a, where m = mass and a = acceleration). A weight is a force.

Workload (WLD): (Exercise Physiology) Workload is the total resistances times the total repetitions (R1 x R2 = WLD)

Work (W): (Exercise Physiology) Work is the product of force times the distance through which that force acts: W = F x D (Work = Force x Distance)

Power (P): (Exercise Physiology) Power is defined as work performed per unit of time P = F x D)/T (Power = Force x Distance divided by Time).

Repetition (rep): (Exercise Science) A repetition is a single complete movement as when a muscle contracts/flexes and then relaxes/extends.

Set: (Exercise Science) A set is a group of repetitions.

Step One: Understanding The Principle of Training Intensity According to the International Weightlifting Federation (IWF) a voting member of the International Olympic Committee (IOC), "Intensity of load is the average weight of the resistance. So far as volume of training load is concerned, this is the sum of training work which is performed with various weights, naturally the effectiveness of training in a large part depends on what weight the person exercises with."

After the Workout Planning Specialist has measured the clients maximum strength for each exercise in the Routine, they can use the Conversion Chart to calculate the high or low intensity workloads for their workouts.

Intensity is determined by adding up the Total Resistance and dividing it by the Total Repetitions. Whether a workout is considered High Intensity or Low Intensity relates to each individual separately.

A Low Intensity workload is best for building size/endurance/strength. The resistances are light and the repetitions are high (compared to High Intensity training), so that when the Total Resistance is divided by the Total Repetitions the average resistance per repetition is low. With a High Intensity workload the resistances are heavy and the repetitions low (compared to Low Intensity training), so that when divided the average resistance per repetition is high. High intensity is best for building power/strength/size. Although High and Low intensity training effects the muscle differently the ending point of strength gain should be the same either way. See Training Cycles and Periodization and use your browser Back button to return.

Example: 100 lb. x 10 + 110 lb. x 8 + 115 lb. x 5 = 2400 lb. / 23 = 106.74 lb. Low Intensity

Example: 120 lb. x 8 + 130 lb. x 5 + 135 lb. x 1 = 1745 lb. / 14 = 124.64 lb. High Intensity

The IWF states, "The number of repetitions in a set has a vital importance for the effectiveness of training on the development of muscle. " . . . increase of the number of repetitions (more than 6) in a set reduces the effectiveness of the development of strength of muscles. But at the same time [increasing the repetitions] beneficially influences their trophism [growth]. Multiple - 5 - 10 and more repetitions -lifts with a comparatively low resistance - characterizes the training of a bodybuilder, obtaining thus significant increases in muscle mass ."

                          
Repetition Ranges for High/Low Intensity

Body Building:       5 to  9 REP = High Intensity  
                    10 to 14 REP = Low Intensity
 
Athletic Sports      1 to 3 REP = High Intensity  
                     4 to 6 REP = Low Intensity

Please remember, if you find this material too difficult to use, The Fitness Buddy will make it easy and do it for you automatically, in real-time, on-line.

Workout Planning Specialist/Client Precautions!

Get the physician's 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 Strength Test.
Always recommend a physician's examination when a beginner is unable to do a single repetition with the lightest testing resistance (see starting percentage table below)


Starting Percent of Body Weight

Months of Experience  0 

Exercises     Type I     Type II     Type III     Type IV 
 
women            6%        15%         30%          40% 
men             10%        25%         40%          50% 

For aging the Starting Resistance is reduced by .8% each year after age 29!