Exercise Prescription 101

CDR D.D. MEAT Peterson, EdD, CSCS*D

CDR D. D. MEAT Peterson

Education / Certifications

Work Experience

Bachelors in Exercise Physiology

Truman State University

Masters in Exercise Physiology

University of Louisiana Monroe

Doctorate in Sports Management

United States Sports Academy

Certified Strength & Conditioning Specialist

National Strength & Conditioning Association

1998: Student Aerospace Physiologist

ASTC Pensacola
1998-2000: Aerospace Physiologist Intern
ASTC Miramar
2000-2003: Aeromedical Safety Officer
MAG-36 (MCAS Futenma)
2003-2006: Aeromedical Safety Officer
CFWL / CSFWL (NAS Oceana)
2006-2009: Aeromedical Safety Officer
4th MAW (NSA New Orleans)
2009-2012: Exercise Physiologist
OPNAV N17 (NSA Millington)
2012-2014: Director
ASTC Patuxent River
2014-Present: PE Dept. Executive Officer
United States Naval Academy

Is it possible to workout
regularly but not see any
improvements?
- Undertraining

- Overtraining
- Poor Dietary Strategies

Whats the difference between

training and working out?
- Working out is just exercise
- Training is exercise with a purpose

How much exercise is needed

to reduce the risk of disease?
- 20 min/day = 14% reduction
- 40 min/day = 20% reduction
- This equates to ~ 800-900 kcal per week
However, to improve fitness you need to expend
at least 2,000 kcal per week

ACSM/AHA Guidelines
150 minutes of moderately intense cardio per week
OR
75 minutes of vigorous cardio per week
AND

Resistance training at least 2 or 3 days a week

AND

Flexibility exercises at least 2 or 3 days a week

Exercise Programming Triangle

Intensity

Frequency

Duration

What is Sarcopenia?
Age related loss of muscle mass and
strength
After age 30, 10-15% in muscle size and
strength per decade
Age 25
25
Age

After age 40, 0.5% in VO2max per year

After age 60, 2.4% in VO2max per year

Appears training volume and intensity are
likely contributors

Remaining active can reduce these effects by

as much as 50%
Age 65
63

Basic Exercise
Physiology Terms

Specificity
The more similar the training activity is to
the actual sport movement, the greater
the likelihood that there will be a positive
transfer to that sport.

Adaptation is Extremely Exercise (Sport) Specific

Distance Runners vs Sprinters

vs

6-12 reps
3-5 sets

vs

6 reps
2-6 sets

Single Effort: 1-2 reps

Multiple Effort: 3-5 reps
3-5 sets

Overload
Overload
Greater than normal stress or load on the
body is required for training adaptations to
occur
These adaptations lead to increased
performance in strength, speed, endurance,
etc.

14

Progression
Progression
Periodically increasing the training load in
order for improvements to continue over time
Do not by more than 10% per week:
Running (i.e. mileage)
Cardio Machine (i.e. time)
Strength Training (i.e. weight)
15

Program Design
Considerations

Program Design
Needs Analysis
Exercise Selection

Exercise Order
Programming Considerations
Frequency
Load / Repetition Assignment
Volume
Rest

Needs Analysis
Evaluation of the Sport
Movement Analysis

Physiological Requirements
Potential for Injury

Athlete Assessment
Training History / Experience / Status

Primary Training Goal

Athlete Assessment
Training Experience
Training Status

Training Experience

Beginner

< 2 months

Intermediate

2-6 months

Advanced

1 year

Detraining (Reversibility)
Beneficial effects of exercise are transient and
reversible
Significant reductions in both metabolic and work capacity
after only 1-2 weeks
Many training adaptations
lost completely after only a
few months
Bedrest can equate to 1%
decrease in physiological
function per day

System

Detraining

Aerobic

30 5 days

Anaerobic

18 5 days

Max Strength

30 5 days

Muscle Endurance

15 5 days

Flexibility

7 2 days

Max Speed

5 3 days

Detraining due to Injury

Age 32

Age 35

Detraining due to Age

Arnold Schwarzenegger
Age 23

Age 65

260 lbs

Lou Ferrigno
Age 23

240 lbs

Age 62

315 lbs

275 lbs

Detraining
duedue
to Injury
and Age
Detraining
to Change

in Training Mode

Exercise Selection

Exercise Order
Power

Power Clean
Push Press
Snatch
Plyometric Jumps
Kettlebell Swings

Core

Squat
Bench Press
Deadlift
Overhead Press
Dips

Assistance

Bicep Curls
Triceps Extension
Leg Curl
Lateral Raise
Calf Raises

Endurance Training
Recommendations

Types of Aerobic Training

Long Slow Distance

Tempo
Interval training
Repetition
Fartlek

Table
18.4
Types of Aerobic Training
Training Type

Intensity

Duration

Frequency

Recovery
(Work to Rest Ratio)

Long Slow Distance (LSD)

70-80% MHR

30 - 120 min

1-2

Pace / Tempo

80-90% MHR

20 - 30 min

1-2

Interval

> 90% MHR

3 - 5 min

1-2

1:1

Repetition

100% MHR

30 - 90 sec

1:5

Fartlek

70-90% MHR

20 - 60 min

Types of Aerobic Training

Long Slow Distance

Pace/Tempo

Lactate
Threshold

Interval

Repetition

VO2Max

Sample Aerobic Exercises

Long Slow Distance
Run 3-5 miles
Run for 30 minutes

Interval
NOFFS linear
acceleration drills
Suicides
400 m / 800 m Sprints

Repetitions
40-yd Sprints
100 m / 200 m Sprints
300-yd Shuttle

Fartlek
Indian Runs
Sprint straight-aways /
walk turns

Pace / Tempo Training

Step 1: Subtract 30 seconds from last PRT time =
Desired Run Time

Step 2: 90 Desired Run Time = Required MPH

Step 3: Run 1.5-miles at Required MPH

Desired Run Time

Required MPH

13:30

6.7 mph

13:00

6.9 mph

Step 4: When able to run complete distance,

Increase incline to 0.5%

12:30

7.2 mph

12:00

7.5 mph

11:30

7.8 mph

Step 5: When able to run complete distance,

Increase incline to 1.0%

11:00

8.2 mph

10:30

8.5 mph

10:00

9.0 mph

9:30

9.5 mph

9:00

31
10.0 mph

Walk as required
Only distance ran counts toward 1.5-mile

Step 6: Subtract 30 seconds and repeat

Strength Training for Runners

Bulgarian Split Squats

Goblet Squats
Stiff Leg Deadlifts
Loaded Carries
Walking Lunges
Kettlebell Swings
Jumping Rope

NOTE: In order to prevent

some of the common
problems with run gait,
additional focus should be on
training the core

Strength Training
Recommendations

Program Design
Training Status
Beginner

Intermediate

Advanced

Training Type

Training Frequency
(sessions per week)

Core Exercises
Mostly Machines
Linear Progression

2-3

Mostly Core Exercises

Increase Intensity
Introduce Power
Exercises

3-4

4-7

Mostly Core
Power Exercises
Some Assistance
Periodized Intensity

Program Design
Training Goal

Load
(% 1RM)

Goal Reps

Goal Sets

Rest

Strength

85

2-6

2-5 min

Power (Single-Effort)

80-90

1-2

3-5

2-5 min

Power (Multiple-Effort)

75-85

3-5

3-5

2-5 min

Hypertrophy

67-85

6-12

3-6

30 90 sec

Muscular Endurance

67

12

2-3

30 sec

Single vs Multiple Sets

Single sets can produce gains in strength and
hypertrophy but are not optimal
Multiple sets per exercise and
muscle group appear to be
superior for both strength and
hypertrophy gains

Single vs Multiple Sets

Repetition Continuum

Light vs Heavy Weights

If goal is hypertrophy, train across a wide
spectrum of rep ranges
Load Reps develops the Type I fibers
Load Reps develops the Type II fibers

If the goal is max strength, then heavy loads

are recommended over lighter loads

Fiber Types

Motor Unit Recruitment

5 Ways to Maximize Motor Unit Recruitment:
Train using max loads (>85% 1RM)

Accelerate sub-max loads (50-80% 1RM)

Perform multiple sets ( 6)
Incorporate eccentric training
Incorporate high tension exercises

Stretching

When to Stretch
After Exercise

As a separate session
Proceeded by a thorough warm-up

When NOT to Stretch

Motion is limited by joint structure
Sharp pain when stretching
Recent injury

Infection / Acute inflammation in joint or

surrounding tissue
Local hematoma

ACSM Flexibility Guidelines

Frequency: 3 days per week

Intensity: Mild discomfort
Duration: 10-30 seconds per stretch
Repetitions: 3-5 per stretch
Type: Static

MEATs Top 10 Stretches

Dietary Strategies

IOM Dietary Recommendations

45-65% CHO
10-35% PRO
20-35% FAT
1/3 saturated
1/3 polyunsaturated
1/3 monounsaturated

New AMDR Recommendations?

40% CHO
30% PRO
30% FAT
1/3 saturated
1/3 polyunsaturated
1/3 monounsaturated
J. Antonio (2014), Strength and Conditioning Journal

Glycemic Index
Classifies a food by how high and for how long
it raises blood glucose
A low glycemic index CHO meal has been
shown to elicit a greater rate of fat oxidation
during exercise as compared to a high
glycemic index meal
Wu et al. (2003). British Journal of Sports
Medicine.

Insulin
Strong inhibitor of lipolysis either before or
during exercise
During endurance exercise, when the need for
fat is high, insulin levels are typically lower
Avoid high glycemic index foods 2 hours preand post-workout
Rationale: less insulin to impair fat metabolism

Sami Inkinen Experiment

Questions?