Fitness: The Basics and BeyondFitness: The Basics and Beyond

The New Age of ExerciseThe New Age of Exercise

Julian A. Amedee, CSCSJulian A. Amedee, CSCS

Head Performance Coach and Personal TrainerHead Performance Coach and Personal Trainer

Sports Fitness ExperienceSports Fitness Experience

Roswell, GARoswell, GA

Table of ContentsTable of Contents

Thought questionsThought questions Fitness pastFitness past Fitness presentFitness present The future of fitnessThe future of fitness Program designProgram design

Thought QuestionsThought Questions

Do you consider yourself having an active Do you consider yourself having an active lifestyle? _______________lifestyle? _______________– If yes, explain __________________________If yes, explain __________________________

____________________________________________________________________________ What are your fitness goals? ____________What are your fitness goals? ____________

____________________________________________________________________________________________________________________________________________

Thought QuestionsThought Questions

How many times a week do you workout? How many times a week do you workout? __________________

How would you rate your workout How would you rate your workout intensity? (1-10) ____________intensity? (1-10) ____________

Do you strength train? ________Do you strength train? ________ How long is your average workout session? How long is your average workout session?

__________________

Thought QuestionsThought Questions

What is your biggest fitness challenge? ___What is your biggest fitness challenge? ___

______________________________________________________________________ Rate the fitness areas from 1 – 3 (1 being Rate the fitness areas from 1 – 3 (1 being

the easiest) for you to controlthe easiest) for you to control– Strength training ___Strength training ___– Cardiovascular training ___Cardiovascular training ___– Nutrition ___Nutrition ___

Fitness PastFitness Past CardioCardio

– Heart rate zoneHeart rate zone– Long, slow training to lose weightLong, slow training to lose weight

StrengthStrength– Body splitsBody splits– Heavy weight, low reps for sizeHeavy weight, low reps for size– Light weight, high reps for toningLight weight, high reps for toning

NutritionNutrition– 3 square meals a day3 square meals a day– Don’t eat after 8:00 PMDon’t eat after 8:00 PM

Fitness PresentFitness Present CardioCardio

– Interval trainingInterval training

– 30 – 45 min for 4-5 days / week30 – 45 min for 4-5 days / week

– ClassesClasses

StrengthStrength– Functional trainingFunctional training

– Full body workoutsFull body workouts

NutritionNutrition– 5 – 6 smaller meals5 – 6 smaller meals

– Supplements Supplements

– Designer dietsDesigner diets

The Future of FitnessThe Future of Fitness

Combinational workoutsCombinational workouts Metabolic trainingMetabolic training High intensityHigh intensity Timed circuitsTimed circuits Lactic thresholdLactic threshold NutritionNutrition

– No “diets”No “diets”– Eat to lose weightEat to lose weight

Program DesignProgram Design

Movement not musclesMovement not muscles– Lower body pushLower body push

» Squats, lunges, step upsSquats, lunges, step ups

– Lower body pullLower body pull» Dead lifts, leg curls, hip liftsDead lifts, leg curls, hip lifts

– Upper body push Upper body push » Horizontal:Horizontal: bench press, push upsbench press, push ups

» Vertical:Vertical: shoulder press, push pressshoulder press, push press

Program DesignProgram Design

Movement not musclesMovement not muscles– Upper body pull Upper body pull

» Horizontal:Horizontal: seated row, bent over rowseated row, bent over row

» Vertical:Vertical: lat pull down, pull upslat pull down, pull ups

– FlexionFlexion» Crunches, sit-ups, leg raisesCrunches, sit-ups, leg raises

– RotationRotation» Seated, bands, plates, cablesSeated, bands, plates, cables

– Stabilization (lower back)Stabilization (lower back)» Hyper-extensions, good morningHyper-extensions, good morning

Program DesignProgram Design

VariationsVariations– UnilateralUnilateral– UnbalancedUnbalanced– Multi-directionalMulti-directional

IntensityIntensity– Rep intervals Vs timed intervalsRep intervals Vs timed intervals– Weight Vs speedWeight Vs speed

Hybrid exercisesHybrid exercises– Combined movementsCombined movements