viii Table of Contents Chapter 8 Exercise Programming................................................................................... 165 Introduction........................................................................................................................166 Components of Physical Fitness..........................................................................................167 Physical Activity Guidelines.................................................................................................167 Fitness Testing.....................................................................................................................169 Scheduling the Physical Activity Guidelines........................................................................ 171 Intensity, Volume and Frequency........................................................................................172 Other Exercise Programming Variables...............................................................................174 Stimulus-Recovery Adaptation Curve. ................................................................................176 Designing a Comprehensive Exercise Program. ..................................................................177 Combining Strength and Endurance Training .....................................................................179 Endurance Training Recommendations for Strength Athletes............................................179 3 Steps of Program Design..................................................................................................181 Top 10 Takeaway Points.......................................................................................................184 Summary.............................................................................................................................186 Appendix A Estimated Percent Body Fat Based on Waist Circumference........................... 189 Appendix B Meal Planning Made Easy............................................................................. 199 Meal Planning Made Easy...................................................................................................200 MPME Directions for Use.................................................................................................... 201 Appendix C Stress Assessment......................................................................................... 213 Appendix D Sample Strength Training Templates............................................................. 217 Appendix E 12 Commonly Asked Questions Regarding Strength Training......................... 223 Appendix F 1 Repetition Max (RM) Testing Protocol........................................................ 229 Appendix G Predicted 1RM Based on Reps to Fatigue....................................................... 231
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