PAF
Thursday, September 12, 2013
• Goal setting is essential to a good exercise
program. Setting SMART goals ensures that you
will be more successful at reaching your goals.
Goals should be SMART
1.
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5.
Specific
Measureable
Attainable
Realistic
Time
1. Specific
• Straightforward, clear and to the point
• How you are going to accomplish it
2. Measurable
• The goal should be measurable with
some form of measurement
3. Attainable
• Set goals that are reachable but not too easy
• Set goals that are important to you
4. Realistic
Set short term goals that will help you attain long
term goals
5. Time
Set a timeframe
The goal must have a end date
 Time must be measurable, attainable and realistic
Getting Started
• The following steps will apply to any goal
you want to set…
The Ultimate Goal
• Do it for yourself. Write down exactly what you want and why.
• Easier to draw out a road map to a SMART goal.
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Specific, Measurable, Attainable, Realistic and Timed
Positive. Possible. Performance based. Present tense.
Set a deadline. Pick a date first, then work backwards
Choose a performance goal rather than an outcome goal - you have
more control over your performance.
• Outcome goals refer to the goal you are aiming to achieve, such as lifting 5
more pounds in the next back workout or 40 more pounds over several
months. They are not flexible; the goal is either achieved or not.
• Performance goals refer to the process done to achieve the goal. They are
much more flexible; allows for the reorganization of day to day strategies.
The Ultimate Goal
Poorly written goal
Better SMART goal
To increase cardiovascular exercise.
I will walk 5 days/week for 30-45 minutes.
Follow a good diet so I feel better.
I will eat 2 fruits and 3 vegetables 5
days/week.
Lose 20 pounds.
I will drop 1 size by exercising 4 days/week
for 30 minutes and not eating desserts or
sweets on 5 days out of the week.
To increase my bench press.
I will bench press 275 pounds in 4 months.
Plan Your Road Map
• Goal setting maps out your road to fitness
success.
– Create a SMART Goal. Write it down.
– Use pictures and words that describe how you
will feel after you have achieved your goal (in
6 months).
• What differences you will see, hear, feel, taste and
smell?
Support
• Feed your motivation with a flow of steady incentive.
• Surround yourself with the positive emotional support of
friends, family, coaches and teammates.
– Someone close to you may try to sabotage your progress - either
consciously or subconsciously.
– Tell them up front that you need their help or spend as little time
as possible around them.
• Tell people about your goal.
– Increases support and keeps you on your path.
Plan Your Road Map
• Identify 2 people you will ask to help you
achieve your goal.
Relapse
• Know what to expect and develop strategies to
overcome stumbling blocks
– Barrier – unforeseeable events that hinders plans/action.
– Obstacle – foreseeable events that impedes plans/action.
– Excuse – events (foreseeable/unforeseeable) that, with
planning, could be overcome.
• Create Backup Plans of Action.
– Establish a backup plan of action by strategizing ahead of time
and anticipating stumbling blocks.
Plan Your Road Map
• Select 2 stumbling blocks and identify how
you will overcome them.
Evaluate
• Stay focused. Create milestones and assess
your progress regularly.
– Plan to evaluate your performance, dedication,
motivation, and whether you did or did not achieve
your goals.
– What went right? What went wrong? Were any factors
not considered?
– Learn from your mistakes, failures, and successes.
Plan Your Road Map
• Identify 2 ways you will evaluate your
progress.
Rewards
• Rewards are powerful motivators.
– Celebrate your successes!
– Positive self treatment goes a long way in
encouraging you to keep going.
• Improving a bit each day, no matter how tiny that
bit is, will take you to your ultimate goal! Just be
gradual and consistent!
Plan Your Road Map
• Identify a reward for achieving a short term
goal.
• Identify a reward for achieving your
ultimate goal.
A Never Ending Cycle
• There is always room for improvement –
physically, emotionally, socially, mentally,
spiritually…
• Once you achieve a goal – there is always
something more to strive for!
Tips To Make Workouts Work
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Make it fun!
Commit yourself.
Goal for it.
Accumulate time. Break it up.
Pencil yourself in.
Avoid the all-or-nothing trap.
Keep perspective.
Vary intensities.
Be Flexible.
• Be realistic.
• Gear up. Have equipment
on hand.
• Recruit a friend.
• Jump on spare time. Create
workouts.
• Keep a journal.
• Exercise to music.
• Choose convenience.
Objectives:
1. To establish and set fitness
goals
2. Discuss, define and
implement the 5 components
of health
3. Discuss, define and
implement the thresholds of
training
4. Discuss, define and
implement the principles of
exercise
Bell Ringer:
5 things to get you started
1.
What do I want to accomplish with this exercise
program (i.e. Complete the mile run in 8:00 minutes or Lose 10 to 12 lbs of body
weight)?
2.
Is my goal(s) realistic and attainable? (Remember slow and
progressive).
3.
Do I know how to reach my goal(s)? (What will I do during my
workouts?)
4.
5.
When do I want to reach my goal(s) (i.e. weeks, months, year)?
How will I reward myself when I reach my goal(S)?
Things to think about
• The more weight you lose, the harder it will be to lose weight!!!
• The closer you get to your goal, the harder, it will be to reach it!!!
• The weight you can maintain may not be the weight you want to
be.
• Scale weight isn't always the best way to track progress – The
scale won’t tell you what you’ve lost and/or gained.
• Weight loss isn’t the only goal you can have and may not even
be the most motivating
Let’s get started
• Step 1: Assess Your Fitness level – To Assess your aerobic and
muscular fitness, flexibility and body composition, consider
recording:
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Your pulse rate before and after a one-mile run
How long it takes to walk one mile
How many push-ups you can do at a time
How far you can reach forward while seated on the floor with your legs
in front of you
– Your waist circumference at the level of your navel
– Your Body Mass Index
Step 2: Design Your Fitness Plan
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Consider your fitness goals
Plan a logical progression of activity – start slowly and
progress slowly
How will you build activity into your daily routine
Plan to include different activities – cross training and
alternating activities / likes and dislikes.
Allow time for recovery – rest and recover
Put it on paper – stay on track
Lets design our program around the 5 components of fitness
Step 3: Get Started
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Start slowly and build up gradually
Break things up if you have to
Be creative
Listen to your body
Be flexible
Use the FITT Principles to Help You Start!!
Step 4: MONITOR YOUR
PROGRESS
www.jefit.com
Go For It!!!
Some Important
Exercise CONCEPTS
Types of Contractions
Concentric vs. Eccentric
Concentric
(shortening)
LIFTING
Eccentric
(lengthening)
LOWERING
Both phases can build muscle!
EACH AND EVERY FITNESS
PLAN MUST HAVE A
COMPONENT OF
EXERCISE AND
NUTRITION
Overload
• Exercise that is conducted at a level of
intensity and /or duration which results in
achieving a training effect
PARTs of the Workout
Term to Know
A repetition, or rep, is the most
basic component of a
resistance-training program.
Repetition (rep)
One completion of
an activity or
exercise.
PARTs of the Workout
Term to Know
If you do ten push-ups, one
right after the other, you have
done one set of ten reps.
Set
A group of
consecutive
reps for any
exercise.
PARTs of the Workout
Term to Know
In a typical workout, you will
do several sets of several
different exercises.
Exercise
A series of
repetitive
muscle
contractions
that build
strength and
endurance.
PARTs of the Workout
Every exercise has as its primary target a
muscle group within one of the six weighttraining “body areas.”
Shoulders
Arms
Back
Chest
Abdominals
Legs
COMPOUND VERSUS
ISOLATION EXERCISES
1. What Are Compound Exercises?
….exercise that uses a wide variety of
movements through a wide range of motion
2. What Are Isolation Exercises?
…exercises that work only one muscle or
muscle group and only one joint at a time.
Examples of isolation exercises include the
biceps curl or the quadriceps extension.
COMPOUND EXERCISES
…exercise that simulates
real-life activities and
uses a wide variety of
movements through a
wide range of motion
•Quads: Squats, Front Squats, Leg Presses
Hamstrings: Stiff-Legged Deadlift, Lying Leg Curl
Back: Pull-up, Bent Over Row, One Arm Dumbbell Row
Chest: Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip
Dips
Deltoids: Press behind Neck, Dumbbell Press, Military Press, Shrugs
Triceps: Lying Triceps Extension, Close Grip bench Press, Pushdowns,
Seated Triceps ext.
Biceps: Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher
Curl
Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise
ISOLATION EXERCISES
Isolation means: to set apart or cut off
from others
•… exercises work only one muscle or
muscle group and only one joint at a time
Chest
1. Cable Crossovers
2. Wide Grip Bench Press
3. Dumbbell Decline Press
Shoulders
1. Bent Over Dumbbell
Raise
2. One Arm Front Cable
Raise
3. Lying One-Arm Lateral
Raise
4. One-Arm Dumbbell
Raise
Back
1. Straight-Arm Pull Downs
2. Two-Handed Dumbbell
Rows
3. Stiff-Legged Good Morning
4. Barbell Shrug Behind Back
Arms
1. One Arm Preacher Curls
2. Alternate Hammer Curl
3. Reverse Barbell Curl
4. Overhead One Arm Cable Extension
5. Decline Dumbbell Extension
Legs
1. Leg Extensions
2. Standing Leg Curl
4. Calf Raise On The
Leg Press Machine
PRINCIPLES OF EXERCISE
There are a few fundamental
principles of exercise that
needs to be applied in order
to achieve success with an
exercise program
Progression
• Gradual increase (FITT) intensity,
frequency, and/or duration of exercise over
a period of time
– Weeks, months, year(s)
Specificity
• Specific exercise performed to improve a
particular component of fitness
– endurance
Regularity
• Exercise conducted at regular intervals each week,
continuing throughout the year
TYPE OF
EQUIPMENT
Free Weights vs. Machines
• Free weights can be intimidating
– Machines help people feel comfortable
Cardiovascular Equipment
• What are we talking about?
– Treadmills
– Ellipticals
– Stationary Bikes
– Etc…
STRENGTH EQUIPMENT
• Free Weights
– BB, DB, Olympic plates
• Selectorized Machines
– Pin adjustment, weight stack
• Plate-loaded Machines
– Uni-lateral, Iso-lateral
STRENGTH EQUIPMENT
• Free Weights
– Dumbbells, barbells, weight plates
– Medicine balls, kettlebells
– Benches, racks, and trees
– More economical
– Proper training and supervision
STRENGTH EQUIPMENT
STRENGTH EQUIPMENT
STRENGTH EQUIPMENT
STRENGTH EQUIPMENT
• Selectorized Machines
– Single-stations or Multi “jungle gym”
– Cables, belts, pulleys, chains
– Novice
– Less stabilization required
STRENGTH EQUIPMENT
Nautilus Nitro
Cybex VR2
STRENGTH EQUIPMENT
Nautilus “Jungle Gym”
Nautilus Gravitron
STRENGTH EQUIPMENT
• Plate-loaded Machines
– Unilateral
– Iso-lateral (i.e. Hammer Strength)
– Everyone’s putting out plate loaded
– Better safety than free weights
– Heavier weight workouts
STRENGTH EQUIPMENT
STRENGTH EQUIPMENT
Hammer Strength Plate Loaded
Body Master
STRENGTH EQUIPMENT
STRENGTH EQUIPMENT
Platforms
Power Lift
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FITNESS ROOM RULES
• Do not enter unless accompanied by a
teacher
• Follow your teachers instructions carefully
• Do not throw any objects, run, chase, or
horseplay- ever
FITNESS ROOM SAFETY
• Equipment can be dangerous
• CAREFUL WITH THE WEIGHT STACK- it CAN CRUSH BODY PARTS
• Do not slam or drop the dumbbells or plate loaded bar on the floor.
• Be cautious of others - do not disrupt others during workouts
• Use equipment correctly- improper use can cause injury
• All students are entitled to at least 7 minutes on a cardio vascular machine.
• The weights on the weight machines should never be “slammed”; the
student should be in control of the weight for the entire set.
• Each student must perform more than 12 repetitions of a weight for every
set.
• Each student must read and understand the enduring understandings for
each machine before they begin their set.
FITNESS ROOM RULES
• Wear appropriate workout clothing
• Wear appropriate shoes (closed toe shoes,
preferably tennis shoes or running shoes)
• Use proper spotting techniques when lifting free
weights or use of bench press
• Always warm up before working out
• Practice perfect form before lifting heavier
weights
• Check weights before you lift
• Be aware of your surroundings
• Stop working out if you feel dizzy
• When in doubt ask for help
EQUIPMENT USE
1.
Adjust weights
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Always adjust your own weight
Do not pull pin when weights are lifted
Place pin securely to ensure safety
Use light enough weight to lift 16 reps
without help
Adjust seat height (if applicable)
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Make sure exercise joint lines up with equipment joint/handles
Sit firmly on equipment
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Place feet on ground
Grip handles firmly
ELLIPTICAL MACHINE
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We only have two of them!
One person on at a time
Even amount of weight on foot pads
Face forward
Use legs & arms or just legs
Speed under 90
Don’t try and kill the machine
TREADMILL
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Speed--no higher than 7.0
Elevation no higher than 7
7 minutes on the treadmill
Only the person on the treadmill can touch
the buttons and be on it
• Face forward on the treadmill
• No goofing off