• Set
• Repetition
• Progressive Overload
• Body Mass Index (BMI) is a number calculated from a person's
weight and height. BMI provides a reliable indicator of body
fatness for most people and is used to screen for weight
categories that may lead to health problems.
• Website: www.cdc.gov
• In the seach box type “BMI Calculator”.
• Fat: Good or Bad???
• Extra fat-Extra wear and tear on bones/joints
• More blood has to be pumped.
• Fat good how/why?
• Exercise; How much???
• Lifelong Fitness:
• The FITT Personal Training Concept
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Frequency: How long you need to commit.
Intensity: How hard you should perform.
Time: Length of time on any given piece of equipment.
Type: Exercise required to reach your goals.
• 5 Health Related Components
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Cardiorespiratory Fitness
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
• The ability of the heart and blood vessels to circulate blood
through the body efficiently.
• This is achieved through aerobic exercise.
• Walking, biking, running, rowing…
• The force within muscles
• Measured by the MAXIMUM weight that you can lift, push, pull, or press in
one effort.
• Strength helps keep the skeleton in proper alignment, improve posture,
prevent back and leg aches.
• Muscle mass increases with strength.
• The ability to perform repeated muscular effort.
• This is measured by counting how many times you can lift, push, pull, or
press a certain weight.
• Important for posture, everyday work, and athletics.
• The range of motion around specific joints.
• The stretching you do to touch your toes or twist your torso.
• This depends on many factors.
• Your age, gender, and posture
• How muscular you are
• How much body fat you have
• The relative amounts of fat and lean tissue (bone, muscle,
organs, and water) in the body.
• High body fat has serious health implications
• Heart disease, high blood pressure, diabetes…
• What to consume before…
• Something small but that carries a sufficient amount of energy to get you
through your workout.
• It is compared to putting gas in your car.
• PB&J !!!
• Snack bar
• Energy bar
• WATER!!!!
• What to consume after…
• Protein within 30 minutes after workout
• Shakes (20–35 grams)
• Solid food (1 egg provides 6 grams)
• Milk (10 grams of protein)
• Excess protein?
• Body either excrete it, turn it to fat, or use it for energy.
• Types of protein (whey, casein, soy, rice)
• The major proteins in milk are casein and whey. These two milk
proteins are both excellent sources, but they differ in one important
aspect—whey is a fast-digesting protein and casein is a slowdigesting protein.
 QUESTION #1:
 How Much Protein Does Your Body Really Need?
 ANSWER:
 At its simplest, your body has a baseline protein requirement that
depends on a two main factors: lean body mass (muscle) and activity
(type and amount).
 The more muscle your body carries, the higher your protein requirement.
Also, the more intense, the more frequent, and the longer the activity you
are training in…