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• One in ten children have clinical obesity in
Canada
• Obesity is the leading cause of type 2 diabetes,
high blood pressure, heart disease, and stroke
• 59% of adult Canadians are overweight or
obese
• Obese adults may die 3 to 7 years
earlier than an adult who is healthy
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• To ensure that you yourself, child, or
patient does not become obese they can:
1. Train/ Exercise
2. Create a healthy diet
3. Stay motivated (positivity, clear/open
mind)
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• The type of exercise the client enjoys
• Ensure that happiness is maximized
• Recommend a safe sport the client may have an interest
in
Increases motivation to exercise
Increases endorphins release: Happy hormone
Beneficial to mental and physical health
• REMEMBER, A Happy Client = A Motivated Client
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• Essential to every workout
• Introduce proper
stretching techniques
• Targeted muscle
• Hold 10-15 seconds
• Bouncing motion is
damaging to muscle
Warm Ups
• Increase heart rate and blood flow to
the muscles
• Light stretching
• 10-15 minutes
• Gets body ready for exercise and
reduces chances of injury
Cool Downs
• Decrease intensity in exercise
gradually
• Stretch in order to minimize injuries
and soreness
• Hydrate
• Lasts approx. 10 mins
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• Teach client specific exercises for targeted muscle groups
Biceps, quads, abs, etc.
Proper form is key in resistance training
• In this case, high repetitions are encouraged per set (Ex. 12-15 reps
and 4-5 sets of squats)
Higher reps, lower weight= toning of muscles (burns fat)
Low reps, higher weight= bulking of muscles
• Many believe that cardio is the cure to obesity, but resistance/
weight training plays just as an important role in curing obesity as
cardio does
• Motivate the client to work to his/her fullest capabilities each workout
for best results
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• Jogging and running is encouraged almost every day for at least 20 minutes
• Introduce interval training when client has improved cardio capabilities
Cardio Blaster: Running at 90- 95% of maximum HR for 3 minutes. 3-4 sets. (Active movement during rest)
Cardio- Sprint Pyramid: 1 min sprint/ 1 min recovery, 2 min sprint/ 2 min recovery, 4 min sprint/ 4 min recovery, and back down.
Interval training benefits: Increases muscle power, tones entire body, increases cardiovascular endurance, and helps make non-interval training a whole lot easier
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• Teach proper breathing form to minimize cramps and
maximize energy output
• When cardiovascular increases even further introduce
plyometrics for even better results
High intensity jumping exercises
Includes interval training
Cannot be performed everyday due to high intensity
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• Frequency and intensity is the most important factor
when implementing a workout plan (best results will be
shown if a proper schedule is intact)
• Intensity and frequency must reflect the overall physical
health of client
Ex. Do not instruct an expert level exercise to someone
who just started working out. Can cause more damage
than good
As the physical capabilities of the client improves,
intensity should as well
Applies to both resistance and cardio training
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• Beginners should workout only 2-3 times a week
• Once the client has improved physical health and
capabilities, he/she can work out 4-5 times a week
• Intensity and frequency must increase in moderation
• Workouts per day should only last for about 1-2 hours
• Encourage adding a sport activity to their daily routine in
addition to their exercise schedule
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• There are 5 basic groups from which our energy comes
from:
Carbohydrates
• The biggest group of energy providers are things like
sugar, starches, cereals, porridge, oatmeal, corn flour,
rice, fruit, bread, cake, potatoes, spaghetti, biscuits, etc.
• All of these can be converted easily into body fat
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Proteins
• Body building,
growth and repair of
damaged tissues are the
major role of proteins
• Can also be a source of
energy and converted
into fat
• Meats that are lean,
cheese, eggs, dairy
products (milk) and a
little from bread, beans
and peas are sources of
protein
Fats
• Another supply of
energy comes from the
group called ’fats’
• If we do not use up the
chemical energy
contained, they are
stored into body fat
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Vitamins
• Without vitamins
many of our body
processes cannot
be done
• Vitamin A, B1, B2,
C, D, E, K
• Vitamin C is
contained in fruit
Minerals
• Minerals are Zinc, Iron,
Magnesium, Calcium, etc.
• We need minerals for
chemical processes inside
of us
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• To have a healthy diet,
everyone should have a
balance of foods from the
four food groups:
1. Grain Products
2. Dairy Products
3. Fruits and Vegetables
4. Meat & Alternatives
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• Rather than cutting out meals to lose weight you
can have five small meals a day
• Three small meals with two healthy snacks
For example:
Breakfast: 3 egg whites, whole grain toast, 1
banana and orange juice
Snack: Apple and water
Lunch: Grilled chicken with a salad and ice tea
Snack: Fat free yogurt and water
Dinner: Salmon with vegetables and rice
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• Calories is a unit of measure used to rate the amount of energy in food
• When you eat more calories than the body needs its stores it into fat
• The first key to weight loss is to eat fewer is to eat fewer calories than you burn
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• Portion control is essential to losing weight
• It is important to read nutritional
information and to pay attention to serving
sizes
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Motivation
• Attitude
• Positivity
• Open & clear mind
• Self-efficacy
• Self-confidence
• Self-image
• Personal/Past experiences
• More….
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Attitudes
• The perspectives and attitudes people approach their situations with
plays a critical role in the long term outcomes of their lives
• Doubting yourself, your actions and your decisions is an example of
a bad attitude
• Taking risks, asking questions and showing general interest in
improvement are signs of good attitude
• Attitude starts with yourself and has a significant affect on fighting
obesity
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Positivity V.S Negativity• Staying up late: not
letting your body rest, slowing metabolism
• Irregular eating cycle and junk food
• Avoiding exercises and exhibiting lethargic body language (i.e. bad posture)
• Desiring instant results and lacking strength to continue
• Getting adequate sleep & rest
• Eating regularly with healthy snack in between
• Positive mindset when approaching exercise plan
• Reflecting on goals & achievements daily
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Open-Minded
• Open-mindedness regarding the concern of obesity
refers to an individuals end results
• Everyone concerns themselves with outcomes and final
products
• Understanding individuality and uniqueness
• Open to change, adversity and conflict
• Important things to consider include:
– Personal health
– Personal abilities (barriers, limitations, etc.)
– Physical and mental goals
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Self: efficacy,
confidence, image
• Self confidence in
obesity is very
difficult to build and
maintain
• Confidence to
exercise, eat
healthy, participate
in social events, etc.
• Self efficacy in
obesity requires a
great deal of will
power,
determination and
perseverance
• Desire, will and
actions required to
make change
• Self image is
something every
individual has
• Can be positive or
negative, although
with most obesity
cases its negative
and detrimental to
their progress
• The way we see
ourselves plays a
major role in fighting
obesity
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Personal & Past Experiences
Everyone grows up to become who they are
through their experiences and the interactions they
encounter
• Friends
• Family
• Coworkers
Becoming and staying motivated can be easy or difficult depending on our
environment:
Staying motivated when fighting obesity becomes
easier when we go through difficult times in
our past experiences