Presented By: Allan Lewis

Let's Get Fit

Full PhysicalMain Health Check

Points:Family medical historyPersonal medical historyYou may be fit, but not

healthy, high blood pressure, cholesterol, unknown diseases.

Or you be healthy, but not fit.

Picking A Gym● Warning Signs:● Dirty● Broken Equipment● Over Crowded● Monthly Dues Below Business Standards

● Things to do:● Speak with staff members● Check if staff is CPR & AFD Certified● Get 1 weeks pass ( if available )

● NOTE: Florida Department of Agriculture regulates gyms and they must post a bond. Its illegal for a lifetime membership to be sold.

Picking A Trainer• Look for Nationally

Accredited Trainers. Ex: ACE, ACSM, NSCA. AFAA,COOPER and certain others may be acceptable.

• Watch how they conduct orientations.

• Do they hard sell?• Are they fit?• Are they knowledgeable?

Fitness Testing• 1.5 Mile Run: Measure of

cardiovascular endurance.• Bench Press: Upper body

strength• Leg Press: Lower body

strength• Sit & Reach: Measure of

flexibility• Body Fat Analysis:

Measure of lean muscle tissue vs fat. Based upon Cooper standards broken down by sex & age.

Strength TrainingEquipment

Suggestions:● Free weights● Weight machines

Progressive Overload of Muscle

● Weight loss-As you develop lean muscle tissue your body burns calories and utilizes fat to maintain the lean muscle.

● Tone muscles● Prevent

osteoporosis

Etiquette with WeightsDo & Dont's

● Take 30 second rest between sets while using machines.

● Take 1 minute rest while using free weights.

● Do not rest on machines● Do not use cell phones● Wear proper gym attire● Do not wear open toe shoes● Do not chew gum● Do not leave sweat on pads. Wipe

them down but do not use same area of towel to wipe your face.

Training Separate Body Parts

● Full body routine on machines● 3 exercises of 4 sets or 4 exercises of 3

sets. 8-12 repetitions.● Work larger to smaller muscle groups.

Take a 24-48 hour rest after working a particular muscle group. EXAMPLE Work biceps : Monday & Wednesdays.

● Go through a circuit training routine twice.

● After successfully completing 10-12 reps without much resistance increase weight machines.

● Increase weight machines up to 1 plate and approximately 5% on free weights.

● Your starting point of how much weight to use should be set up during orientation. This should be based on your fitness testing results and Cooper standards.

Warm Up To Lift Weights

Do not stretch cold muscle tissue. Warm up on a cardio machine for approximately 5 minutes. You can stretch at the conclusion of your weight training session.

If you are weight training to lose weight. Do your cardio exercise prior to weight training 30% more calories burned in the sequence.

Weight Training Safety Tips

• Exhale upon exertion• Do not hold your breath (Valsalva)• When conducting weight exercises

without a pad in front or back of you while standing, keep your knees bent to take stress off lower back.

• While doing triceps extensions keep your elbows close to your head. While doing bicep exercises, keep your elbows close to your sides.

• During pull downs never pull down behind your head. (ACSM)

• No ballistic movements. Do not use momentum to lift weights.

• Work opposing muscle groups. Example : Biceps & Triceps or Quads & Hamstrings. (MB)

• Continued on next slide

Weight Training Safety Tips

● Use full range of motion when exercising. Some people are limited on there range of motion due to past injuries.

● Work in the eccentric and concentric.● Do not lock out joints on any exercise (knees,

elbows, wrists) ex: front and side lateral raises

● Try to stay away from squats. Its can cause severe injury if form is not correct. Substitute angle leg sled or vertical leg press.

● Form: Do not compromise form for weight. If your form is poor, as you increase weight, you will injure yourself.

● Have your floor assistant help you with the proper seat positions & pad positions on machines.

Cardiovascular ExerciseDefinition : continuous and rhythmic

for a minimum duration of 20 minutes. (Cooper)

● Aerobic=with oxygen/Anaerobic w/o O2

● Examples of exercise : walking, running, jogging, bicycle, etc.

● Essential:● Warm up 5 minutes or longer● 20 - ? in your heart rate range● cool down 5 minutes or longer

● Make your Goal Realistic:● Blood pooling after cardio with no cool

down.● Drowning in hot tub & Injury in sauna● Accidents

Starting A Cardio ProgramFor 3 consecutive days take your resting pulse upon waking up. Stay in a

supine position. . Use carotid artery count for 6 seconds multiply the number by 10. This is your true resting pulse rate. To determine training heart rate use Karvonen, or Talk test.

Karvonen: 220 – age – Resting H.R x Intensity + resting H.R= Training Heart Rate. (range)

50% - 60% for beginner or low level of fitness

60% - 70% for average level of fitness

75% - 85% for high level of fitness

Take your pulse periodically during exercise (Carotid) to see if you are at your training range. As you get more fit, the numbers will change. Too high - Too low +

Low Intensity Interval Training

Steps :● Warm up● Determine training heart rate. ( as shown on previous slide)● Keep your heart rate below your aerobic threshold. But change

intensity for short bursts.● If your target heart rate is (??) and your fitness level is low or

beginner. Start with a low level jog or walk. Repeat 1 minute jog & then 1 minute walk and so on.

● Using this method you will:● Last longer during exercise● Cover more distance● Less injury

Workout RemindersWhen you complete your cardio

routine you MUST do the COOL DOWN phase. After the cool down phase . You can go stretch on the mats.

Remember to clean ALL the machines you used before moving on to the next.

Some gym's have a 30 minute time limit on cardio machines. Obey the rules and program your routine to the allotted time.

We get fit to play sports, and be active. We don't play sports to get fit.