Let's Get Fit
Presented By: Allan Lewis
Full Physical
Main Health Check Points:
Family medical history
Personal medical history
You may be fit, but not healthy,
high blood pressure,
cholesterol, unknown
diseases.
Or you be healthy, but not fit.
Picking A Gym
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Warning Signs:
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Dirty
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Broken Equipment
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Over Crowded
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Monthly Dues Below Business Standards
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Things to do:
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Speak with staff members
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Check if staff is CPR & AFD Certified
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Get 1 weeks pass ( if available )
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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
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Look for Nationally Accredited
Trainers. Ex: ACE, ACSM, NSCA.
AFAA,COOPER and certain others
may be acceptable.
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Watch how they conduct
orientations.
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Do they hard sell?
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Are they fit?
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Are they knowledgeable?
Fitness Testing
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1.5 Mile Run: Measure of
cardiovascular endurance.
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Bench Press: Upper body strength
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Leg Press: Lower body strength
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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 Training
Equipment Suggestions:
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Free weights
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Weight machines
Progressive Overload of Muscle
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Weight loss-As you
develop lean muscle
tissue your body burns
calories and utilizes fat
to maintain the lean
muscle.
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Tone muscles
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Prevent osteoporosis
Etiquette with Weights
Do & Dont's
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Take 30 second rest between sets while using
machines.
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Take 1 minute rest while using free weights.
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Do not rest on machines
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Do not use cell phones
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Wear proper gym attire
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Do not wear open toe shoes
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Do not chew gum
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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
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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 2448 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
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Exhale upon exertion
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Do not hold your breath (Valsalva)
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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
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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 Exercise
Definition : continuous and rhythmic for a
minimum duration of 20 minutes. (Cooper)
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Aerobic=with oxygen/Anaerobic w/o O2
Examples of exercise : walking, running,
jogging, bicycle, etc.
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Essential:
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Warm up 5 minutes or longer
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20 - ? in your heart rate range
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cool down 5 minutes or longer
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Make your Goal Realistic:
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Blood pooling after cardio with no cool down.
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Drowning in hot tub & Injury in sauna
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Accidents
Starting A Cardio Program
For 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 :
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Warm up
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Determine training heart rate. ( as shown on previous slide)
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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.
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Using this method you will:
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Last longer during exercise
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Cover more distance
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Less injury
Workout Reminders
When 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.