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Need a Comprehensive Exercise Program■ Flexibility Training
■ Cardiorespiratory training
■ Strength Training
■ Balance & Agility training
■ Can be combined or separately
■ Walking or sports not enough
Group exercise classes are a great way to Exercise
■ Many combine Cardio, strength, and flexibility– If class not comprehensive, you need to supplement the class
■ Good social interactions
■ Varieties– Water Exercise– Zumba– Pilates- Beginners- certified instructor – Yoga- Beginners- Slow Flow– Strength exercises– Circuit classes
How to pick a group exercise class for you?
■ Type– Level of class - Type of exercises– Impact on joints - Intensity of class
■ Instructor– Certified– Gives modifications for the exercises– Watches class and adapts ( not to get own workout)– Varies the program– Organized
HIIT- High Intensity Interval Training■ Also called Tabata
– Short spurts (20- 30 sec)of High Intensity work then short rest (30-60 sec)
■ HIIT– Short spurts (20-30sec)of High Intensity work then (1 -3 min) rest
■ Usually sessions are 5 to 30 minutes
■ Intermediate to advance training
■ Can be cardio, strength, or combo
■ Benefits– Quick improvement in fitness- one of the best– Burns more calories in short time (can burn more visceral fat)– Less time
Components of Fitness Programming
■ Flexibility
■ Strength exercise routine
■ Cardio-respiratory Programming
■ Balance & Agility
Comprehensive Exercise Program: Flexibility
■ Flexibility– Degree to which a joint moves through normal, pain-free range of
motion (ROM)
■ Program must stretch muscles around all major joints- (8-15 stretches)
■ Frequency– Minimum of 2–3 days per week– Daily is most effective.
■ Intensity– Within range of motion to the point of mild tightness■ Stretch should not be painful.
Comprehensive Exercise Program: Flexibility (cont.)■ Time
– At least 10 minutes per session to allow all major muscle–tendon groups to be targeted
■ Type– Variety of activities: ■ static stretching (active and passive), ■ dynamic or slow movement stretching, ■ proprioceptive neuromuscular facilitation (PNF)
Dynamic Stretching
■ Done as Warm up – 3 to 15 minutes– Does not increase flexibility – Only helps use current range of motion– Actively moving through the Full Range Of Motion while
gradually increasing the reach and/or speed of movement in a controlled manner
– Begin with small ROM and progress to large ROM.– Repeat each activity 5 to 12 times.
■ Ideally incorporates movements which will be used in the activity– Different for different activities
Dynamic Stretching videos
■ Pre-Workout Dynamic Stretching Routine
■ https://www.youtube.com/watch?v=ximZfmqh2hI
21 Dynamic Stretching ■ https://www.youtube.com/watch?v=nPHfEnZD1Wk
■ 15 Movements to Warm Up Before Workout■ https://www.youtube.com/watch?v=CjYHKWwHJlk
Static Stretching
■ Most common method
■ Can be done independently of any exercise or at the end of a workout session
■ Slow movements into position and holding position at peak tension
■ Length of peak tension 10–30 seconds, 30 to 60 seconds for older adults
■ Repeat two to four times to accumulate a total of 60 seconds for each exercise.
■ Good form is more important that how far you can stretch
■ Needs Minimum 8 stretches
Static Stretching Routinehttps://www.youtube.com/watch?v=y9fNh7cYo64
■ Static Stretching for beginners
■ https://www.youtube.com/watch?v=Qhy_xeZTmhQ
■ Full Body Stretching Exercises For Beginners
■ https://www.youtube.com/watch?v=689OKDEjlEU
■ Advanced post exercise stretching routine■ https://www.youtube.com/watch?v=689OKDEjlEU
Comprehensive Exercise Program: Balance, Agility, Neuromotor Exercise
■ Frequency– At least 2–3 days per week for 20–30 minutes, 1–7 days per week
■ Intensity– Manipulate base of support, center of mass, and peripheral cues.
■ Balance, & Agility
– Can be done as a group or intermittently throughout the day for as little as 30 sec.
– Discussed in Week 2Bosu
RPE- Rate of Perceived Exertion- How Hard are you Exercising?
Max Effort10 Out of Breath- Unable to talk NOT Recommended unless healthy & NOT Needed
unless Athlete
9 Can barely breathe or speak 1 word Difficult to maintain this intensityHealthy Fit only
Extremely Difficult 8 Feels uncomfortable to breathe; can barely speak
Anaerobic Capacity- quickly fatigues Activity Limit- 30 secs to 2 min.
Extremely Hard7 Feels uncomfortable to breathe;
can say 3 wordsAerobic Capacity- quickly moves to fatigueActivity Limit- 2 min – 5 min
Very Hard6 Almost feels uncomfortable to talk- Ventilatory Threshold
Activity Limit- 10 – 25 min.
Hard5 Can say a short sentence Recommended level for Most Strength & Endurance
Training
4 Breathing heavy but can have short conversation
Working hard but able to maintain for longer than 20 minutes- Tempo
Moderate 3 Can carry a conversation Long Steady aerobic activity- walk, cycle, easy swim
Easy 2 Easy to Breathe Long Slow activityVery Easy 1 Daily activity with movement All day pace
Comprehensive Exercise Program: Cardio-Respiratory■ Frequency: 2-3 nonconsecutive days/week -Depends on Intensity
– Moderate can be 5 days/week- Blue Level– Hard- up to 3 days/week- green & yellow level– Very Hard- only 1-2 days/week- Red level
■ Intensity: (How Hard are you working)– Beginner –Moderate (blue) to – Intermediate- hard (Green) to Very Hard (yellow) + moderate some days– Advanced- hard (Green) to extremely hard (yellow) + moderate some days
■ Time: (per session)– 20- 60 minutes – can be broken into smaller times but >5 min. segments
■ Type: (Mode of Exercise)– Any exercise which increases heart rate and breathing
Cardiorespiratory Exercises- Walkingadvantages, disadvantages, how to increase intensity
■ Walking-– Low impact, easy to do– Increase Intensity-including HITT
■ Include hills■ Increase walking speed
– Using Nordic Pole Walking■ Total body workout■ Increase calorie burn■ Increased fitness■ https://www.americannordicwalking.com/blog/2017
/3/4/eo4yagte05ql8orxo5vnti12ze0d3n
Cardiorespiratory Exercises- Runningadvantages, disadvantages, how to increase intensity
■ Easy to do
■ Higher intensity but high impact
■ Increase Intensity – Add hills– Increase speed
■ HITT– Short burst of speed– Hills
■ How to run properly
■ https://www.youtube.com/watch?v=_kGESn8ArrU
■ Common Running Errors
■ https://www.youtube.com/watch?v=VT7LTO47XrI
Cardiorespiratory Exercises- CYCLEadvantages, disadvantages, how to increase intensity
■ Low impact but emphasis on Quadriceps and Gluteal
■ Need equipment– Types of bicycles– Consider electronic assist bike but expensive– Stationary Cycle quality depends on price
■ Must follow rules of the road
■ Increase intensity– Increase speed especially short bursts – Add hills -Off road -- Spinning Class
Cardiorespiratory Exercises- Swimmingadvantages, disadvantages, how to increase intensity
■ Low impact, total body exercise but depends on skill
■ Need lap pool/ open water
■ Difficult to use HR to determine intensity
■ Need to vary strokes to work all muscles
■ Increase intensity – Short burst of speed– Use hand paddles/gloves, fins, kickboard
Cardiorespiratory Exercises-ROWINGadvantages, disadvantages, how to increase intensity
■ Total body exercise, low impact but some skill needed
■ Higher intensity exercise– Good for HITT
■ Need good rowing equipment
■ Basic rowing technique
■ https://www.youtube.com/watch?v=4zWu1yuJ0_g
■ Rowing Technique Errors
■ https://www.youtube.com/watch?v=ura2mFCdvVs
Cardiorespiratory Exercise Equipment
■ Treadmill – Lower impact than walking on paths– Easier than regular walking= lower calorie burn-
o calorie count on equipment wrong– Don’t hold on to railing- reduce exercise up to 50%– Watch increasing hills too much– Need to ensure has enough structure-■ how much weight is it designed to handle■ <250 lbs
Cardiorespiratory Exercise Equipment
■ Elliptical– Lower impact but if add arms- total body– Easier than regular walking= lower calorie burn-– calorie count on equipment wrong– Different machines have different leg action– Don’t hold on to railing- reduce exercise up to 50%– Watch increasing hills too much– Need to ensure has enough structure- how much weight is it
designed to handle
Comprehensive Exercise Program: Strength Training
■ Strength- amount of weight able to lift – 1 repetition max- weight can lift one time only (only do if
advanced)
■ Endurance- amount of weight able to lift for 20 sec or longer
■ Most People do a combination of both– 8- 20 repetitions (rep) per set
■ Need to work all major muscle groups– About 8-12 exercises
■ Ideally set the weight so you are tired or can’t do one more rep
Muscle Pairs
■ Since muscles can only work in one direction most body actions need a pair of muscles to move a bone.
■ Therefore most body actions are a PUSH, Pull, or stabilizer– When selecting exercises
o Need to do balance the PUSH and PULL exercises for the same body area (– If one muscle is stronger than its opposite, there is an increased rick of
injury
Applying the FITT Principle■ Frequency: 2-3 nonconsecutive days/week allowing 1 day of rest between
workouts– Based on a total body workout (Basic/Beginning)– There are hundred different variations
■ Intensity: (Amount of Resistance)– Beginner –weight/resistance which achieved fatigue within in 8-20 reps– Advanced- weight/resistance to failure between 8- 20 reps
■ Time: (Repetitions and Sets) 8-20 reps– ; 1 set for beginners, 2-3 set experienced- each set to fatigue or failure
■ Type: (Mode of Exercise) target large muscle groups (8-10 exercises) including opposing muscles
– Push- Pull
30
Getting Started and Making Progress■ First few sessions
– Should be devoted to learning the movements– Choose a weight you can move easily 8-12 times; 1 set and rest 1-2 minutes between
exercise– Goal is to be doing 1-3 sets of 8-12 repetitions– Good Form is more important than number of reps
■ Progress– “Two-for-two” rule– General guideline for increasing weight – increase approximately 5% for each 10
pounds you are currently lifting– Your rate of improvement depends on how hard you work and your bodies response to
resistance training
© 2013 McGraw-Hill Higher Education. All rights reserved. 31
Training Methods■ Strength Machine
– Safe but controls movement- more independence– Not necessarily life movements – Does not fit all individuals
■ Free Weights– Trains not only main muscles but stability muscles– Greater range of motions so Can mimic life situations– Can have higher rate of injury
■ Resistance Bands– Trains not only main muscles but stability muscles– Greater range of motions so Can mimic life situations– Inexpensive and low injury rate
■ Other Training Methods and Types of Equipment– Body Weight - Medicine balls– Exercise (stability) balls - Suspension training– Pilate - kettle bells
Major Muscle Groups1. Quadriceps2. Hamstrings3. Calves4. Chest5. Back6. Shoulders7. Triceps8. Biceps9. Forearms10. Trapezius11. Abs- abdominals-Core
12. Gluteus
Muscle PairsBody Part Exercise Action Body Part Exercise Action
Shoulder- Deltoids Overhead Press Push Mid back- Latissimus Lat Pulldown, row, reverse fly Pull
Chest- Pectoralis Chest Press Push Upper back Row, reverse fly Pull
Arms-Biceps Arm Curl Push Arms- Triceps Triceps Press Pull
Legs Squat & lunge- both push & pull
Legs - Quadriceps Leg extension Push Legs- Hamstring Leg Curl Pull
Legs- calf Toe Raise Push Legs calf Reverse calf raise Pull
Core Plank, Dead Bug, Bird Dog- push, pull, stabilizer
Core-Low back Superman Push Core- Abdominals Crunch Pull
Core- Obliques Trunk Rotation- Both sides- push & pull
Basic Strength ExercisesBody Part Muscles Exercises
Multi-joint exercises
Legs/hips Gluteals, quadriceps, hamstrings Leg Press, Lunges, Squats
Lower leg tibialis/gastrocnemius Calf raises, Calf Press
Shoulders deltoid, trapezius Shoulder Press, Lateral Raise
Chest pectoralis major/minor, front deltoid Chest Press, push up Triceps press
Upper Back middle trapezius, rear deltoids, rhomboids Seat Row, cable row
Mid-back latissimus dorsi, rhomboids Lat Pulldown, Pullover, pull up
Low back spinal erectors Back extensions, superman
Abdominal rectus abdominals, external and internal obliques Dead Bug, Bird Dog, plank
Single-joint exercises
Arms biceps Arm curl, Bicep curl
triceps Triceps Extension
Thigh quadriceps, Leg Extension
hamstrings Leg Curl
Intensity■ Strength
– Beginning to intermediate- Exercise to fatigue– Intermediate to advanced- Exercise to failure– Work load■ Weight load X Repetitions X Sets■ Repetition- recommended 8-20 reps■ Sets- 1 set for beginners; 2- 3 sets for intermediate to advanced
– Time■ High Intensity- reach fatigue/failure within 30 sec to 1 min work; 15 to 1 min
recovery
Resistance Bands
■ https://blackmountainproducts.com/product/p-1-stackable-resistance-band-set/
■ https://www.spri.com/collections/exercise-tubing
■ https://www.performbetter.com/categories/band-tubing/general-bands-tubing
■ Hoocan Resistance Bands Set- Amazon
■ Available on-line, Target Walmart, Dick Sporting Goods
Lower body- Legs & HipsSquat- both push & pull action
• Feet shoulder distance apart & Head up• Lower your body by pushing your hips back while keeping
back straight and head up• Go as low as you can and be in control• Then push back up to a standing position
Isolating exercises for the Thigh muscles-alternative or supplement to Squat
Leg Curl - pull
■ Works Hamstrings
■ Start with leg slightly bent to keep band on the leg
■ Bend the knee until 90%
■ Pause
■ Slowly straighten
Isolating exercises for the Thigh muscles-alternative or supplement to Squat
Leg Extension- push■ Works the Quadriceps■ If Seated
– Start with legs bent – Slowly straighten the leg not going beyond
straight– Pause– Slowly return to starting position– Repeat both sides
■ If lying on the ground– Start with legs on the ground– Raise leg to 45% angle– Pause– Slowly return to starting position– Repeat both sides
Lower Body- Lower Legs& AnkleCalf Raise- Push action
• Start in a standing position with or without holding on for balance
• Slowly under control raise up to the balls of your feet
• Pause and slowly lower• Variations• Use dumbbells• Use step or raiser to go below level
Upper Body- Shoulders
Shoulder Press- Push action
Whether Standing or sitting: • Start with elbows at shoulder height &
Hands facing forward• Straighten Arms overhead, • Pause,• then slowly lower to starting position
Upper Body – Shoulders-
Lateral Raise- Push
Whether seated or standing• Start with elbow up and
arms slightly bent• Raise arms up to shoulder
height• Pause• Slowly lower arms to side
Upper Body- Chest■ Chest Press- Push
– Push Action– Start with elbows directly in front of the shoulders– Push and straighten the arm without rounding the
back– Pause– Slowly return to starting position making sure
hands remain parallel – Variations■ Push up■ Both arms together or 1 arm at a time■ Dumbbells or bands■ Angle of pull
Standing Chest Press https://youtu.be/POx0bVn823Q?list=PL28SQJbpVWolAi-wJdxY-n26_wqj3kyo7
Upper Body- Mid & Upper Backhttps://www.youtube.com/watch?feature=oembed&v=k7EPhs1i9mU
Row- Pull
• Whether with bands or dumbbells• Start with arms straight • Bend the elbows while keeping them close to
the body until hands reach chest height• Pause• Slowly lower
Lat Pull Down https://www.youtube.com/watch?feature=oembed&v=mATGJd51Es0
Upper Body- Mid Back
Reverse Fly- alternative to row- Pull
DO NOT do this exercise unless you can pinch your shoulder blades together
■ Whether with bands or dumbbells■ Start with hands together and height of
shoulders■ Bring arms apart and shoulder blades
together until arms are even with the back
■ Pause■ Then return to starting position
Upper Body- Arms-Isolation Exercises
Arm Curl- pull
■ Works the Biceps
■ Start with arm straight, palms forward
■ Slowly bend the elbow and move hand up to the shoulder
■ Pause
■ Slowly return to start position
■ For 1- arm bicep curls- do both sides
https://www.youtube.com/watch?feature=oembed&v=pXS-fSPWpk8
https://www.youtube.com/watch?feature=oembed&v=Nkl8WnH6tDU
Upper Body- Arms- Isolation Exercises
Tricep Extension
■ Works the Triceps
■ Start with arm bent, palms forward
■ Slowly straighten the elbow
■ Pause
■ Slowly return to start position
■ For 1- arm bicep curls- do both side
https://www.youtube.com/watch?feature=oembed&v=a5rUdCeTtSE
Core-■ The core of the body consists of
– Low back– Abdominals- front of abdomen– Obliques- side of abdomen
■ These can be worked as a group or separately
■ The exercises from week 2 have many good core exercises
■ Need to work abdominal both for stability when
– Stationary- plank– During movement- Bird Dog, Dead Bug
Core- Obliques AlternativeTrunk Rotation- Pull
■ Whether with bands or Dumbbells
■ Start with arms at shoulder height
■ Hold arms stationary, slowly turn to one side using trunk muscles only
– If you are not feeling the movement in the trunk, reset because you are using your upper back to move
■ Turn to the side as far as possible
■ Pause
■ Return to center
■ Turn to other side
■ Do same number to each side.
Core alternative-Reverse curl- more advanced
https://www.youtube.com/watch?feature=oembed&v=hyv14e2QDq0
Core -Low Back AlternativeBack Extensions- push
■ Alternative to Bird Dog Exercise
■ Start lying flat face down
■ Slowly lift chest and shoulders off the ground or
– Lift opposite arm & leg off the ground while keeping abdominal on the ground
■ Pause
■ Slowly lower to the ground
Compound Exercises■ Compound exercises
– Use major muscle groups and movement around multiple joints
■ List of compound exercises
■ https://greatist.com/move/compound-exercises
■ example on next slide
Squat to Overhead Press https://www.youtube.com/watch?feature=oembed&v=ekU9A971BuA