Holladay-Lions Recreation
Center
Fitness Areas Certification
Why should I exercise?
The Social
Scene!
1) Great way to
make friends
2) Friends are a
great way to keep
you exercising.
3) Its way more
fun when you do it
with other people
Relieves the
Mind!
1)Helps to relax
mentally.
2) Relieves stress
and tension
throughout.
3) Improves SelfImage.
Its PHYSICALLY
good for you!
1. heart becomes
stronger
2. Increased
muscle mass
3. Decrease body
fat
4. And much much
more!
WHAT’S MY BODY DOING?
Take a guess, and click once to find out the answers!
Lungs
Distributes Oxygen
Heart
Consumes Glucose
Muscles
Procures Oxygen
Brain
Consumes Oxygen
What’s is this feeling???
What is a Training Program?
Everything that makes up a healthy
workout and a healthier you!
Flexibility
Range of motion in a joint
But…… Why?...... How?
WHY?
HOW?
• Stretching Reduces
Soreness
• Allows more movement
possibilities
• Helps circulation
• Prevents pain and
future injury
•
•
•
•
•
Stretching
Yoga
Dance
Gymnastics
Rock climbing
Here are a few
stretching and
yoga
positions that
can help you
become more
flexible.
Is it really that important?
Lets ask Tony Horton, world class athlete
and personal trainer.
What if I don’t
stretch?
•Serious Injury
•Muscle Fatigue
•Lack of overall
function and
movement.
AEROBIC EXERCISE
cardiovascular/heart exercise
But…… Why?..... How?
WHY
• Stronger heart and lungs
• Increased bone density
• Reduced stress
• Temporary relief from
depression and anxiety
• Better sleep
• More energy
• Increased Endurance
HOW
• Run
• Swim
• Bike
• Elliptical Trainer
• Stairs
• Snowboarding
• Rowing
• Anything that gets a
sustained heart rate.
What is Endurance?
Cardiovascular Endurance is lala. You can
increase your endurance by slightly
increasing your speed every week or apply
interval training.
Resistance Training
The use of weight systems to develop strength
Upper Body
• Triceps
• Biceps
• Back
• Chest
• Shoulders
Here are just a few!
Core
Abdominals
Lower Back
Here are a few!
Oblique's
Here are a few!
Lower Body
• Calves,
• Quads
• Hamstrings
• Hip flexors
Do you know what you want?
1) Muscle Mass
2) Muscle Endurance
• Use a higher weight
with fewer reps
• Use a lower weight with
more reps
• Creates strength and a
thicker body type
• Creates a sustained
muscle strength and a
leaner body type.
• Stick to 8-10 reps
• Stick 12 or more reps
Important Terms
• Recovery Time: The time of rest
between each set
• Resistance: The amount the muscle is
resisting.
• Repetition: The number of times an
exercise is performed
• Sets: A given number of reps with a
recovery time between each set.
• Frequency: Number of exercises per
week.
Be Careful!
Know when to stop, click to hear more.
HEALTHY LIFESTYLE
Its more than just the gym, it’s a lifestyle!
SLEEP!
•Increases Energy
•Improved Memory
Retention
•Prevent overeating and
caffeine consumption
•Speeds up metabolism
•Increases motivation and
mental health
NUTRITION!
• Give you vitality and
energy
• Help you stay at a
weight that's right for you
• Boost your immune
system
• Improve sports
performance
• Keeps you active
• Help beat tiredness and
fatigue
BEWARE……
**Know the difference between proper nutrition vs. diet/supplementation
DIET
SUPPLEMENTS
• Restricting what you
eat either in category or
consumption in order to
achieve a certain goal.
• Additions to your diet
and exercise program
in order to achieve a
certain goal.
• Includes atkins, weight
watchers, HCG, the
lemonade diet and
many many more…….
• Includes diet pills,
protein supplement,
energy drinks, steroids,
and more…….
MENTAL HEALTH!
• Balance work, rest,
and play.
• Keep the brain active.
• Stay Social
• Find a passion
• Smile
There is so much to do!!!!!
AND MUCH
MUCH MORE!!
There is more than just the gym and weights to
staying healthy, lets hear what Matthew has to
say about it
Safe and Effective Workout
Heart Rate
Warm-up
Cool-Down
Proper Form
Heart Rate: the number of times your heart beats per minute.
Target Heart Rate: The number of times your heart beats per
minute while exercising to give you the most effective workout.
Finding your resting heart rate
1) Find your pulse either
on your wrist or upper
neck
2) Count your pulses
while watching 6
seconds pass on a
clock.
3) Add a zero to that
number.
Finding your target heart rate
• Take 220 and subtract
your age.
• Take that number and
subtract your resting
heart rate.
• Multiply by .6
• Add your resting heart
rate.
Warm-Up/ Cool Down
Why?
• Releases adrenaline
• Awakens both body and
mind
• Prevents injury
• Circulates blood
• Increase muscle
temperature
• Supplies early energy
before workout
How?
• Light jog or movement
to wake up or slow
down muscles
• Ballistic Shakers
• Static Stretching
• Walk while breathing to
decrease heart rate
• Usually 3-5 minutes
Proper form:
Know the form before you do the exercise.
Why?
1. Prevents injury
2. Prevents pain
3. Safer
4. Allows for the right
results
5. Prevents soreness
Examples
Chest Press - Correct
Chest Press - Incorrect
Bicep Curl - Correct
Squat- Correct
Tricep Kickback - Correct
Push up - Correct
Tricep Kickback - Incorrect
Push up - Incorrect
ON YOUR OWN: Weight resistance using one’s own body.
Why?
•No need for weights
•Can do them at
anytime
How?
•Push-ups
•Yoga
•Plyometrics
•See improvement as
exercises get easier.
•Jump Training
•Strengthens core
•Body Lifts
•Squats/Lunges
Safety and Rules in a Weight Room
Rules are vital almost anywhere. It is extra
important in a fitness room because of all
the heavy equipment and exercise
machines.
Weight and Fitness Room Rules
1.
2.
3.
4.
5.
6.
7.
8.
9.
No roughhousing
No offensive behavior or
language
Shirts and athletic clothes must
be worn at all times.
Use correct lifting/operating
techniques at all times.
Wear a weight belt when
necessary
ALWAYS use a spotter when
using free weights.
Return all weights and
equipment to their appropriate
racks.
Return all machines to their
lowest position when finished.
Wipe down equipment pads after
use.
10. Slamming or dropping weights
will not be tolerated.
11. ALWAYS use collars or spring
clamps on free weights.
12. Only capped, spill proof, non-glass
water bottles are allowed in the
Fitness Center. No other food or
drink.
13. Lifting chalk or powder is not
allowed.
14. Machines and equipment should
only be used for exercises for
which they are designed.
15. The Fitness Staff is here to provide
assistance and instructions.
Please feel free to ask for help or
assistance when operating a new
machine or new equipment or if
you have any questions.
Map of the Body
Click the list of body parts to see where they belongs.
Abdominals
Traps
Hamstrings
Pectorals
Calves
Quadriceps
Triceps
Bicep
There’s even more to it!
Remember, exercise and overall fitness is an
essential way to live a happier and healthier
lifestyle. Do to the best of your ability the
kind of workout that fits into your day and
your personality and in the end it will be one
of the best decisions you will ever make