1. Info to gather from a fitness client AgeGenderWeightHeightDOB Medical conditions Surgeries Sports Interests Past injuries MedicationsOccupationSchedule/Availability Emergency contact Family Medical history Hobbies Past workout/fitness experience Goal Last physical and results Dietary habits Fitness level Activity they prefer

2. Principles of Exercise Preventive Medicine Auburn High School

3. I. Four Main Principles A.Principle of Specificity- B.Overload Principle- C.Principle of Reversibility D.Principle of Progressive Resistance Exercise (PRE)-

4. II. Macrocycle A.Prepares you to peak at a certain time in the training year B.Three stages 1.Preseason- build up 2.In season- peak performance 3.Off season- recover and cross train cross train

5. III. Microcycle A.1-2 weeks B.More specific about daily workouts C.Increase intensity at beginning of each microcycle throughout the macrocycle

6. IV. Parts of a training session: Every training day STARTS with a Warm-up ENDS with a Cool-down HAS a Main Workout IN THE MIDDLE (MS, ME, CRE)

7. IV. Parts of a training session: A. Warm-Up 1. Why? a)Increase muscle temperature b)Increase joint mobility (fluid) c)Increase O 2 intake d)Increase temperature for nerves 2. Guidelines a)10-15 min b)Break a sweat c)Workout soon after d)Start general and light, get more specific and intense

8. IV. Parts of a training session: B. Main Workout 1.Choose between or include a combo of: a)M. Endurance b)M. Strength c)Cardiorespiratory endurance

9. IV. Parts of a training session C. Cool-Down 1. Why? a. Move blood out of muscles back to heart heart b. Gradual decrease of blood pressure 2. Guidelines a. Same environment b. 4-5 min. c. Walk or light jog d. Follow with stretching

10. V. Components of Good Exercise Programs A.Address 4 components: CV Endurance, M. Strength, M. Endurance, Flexibility B.Use PRE principle C.Allow for self-evaluation D.Can be adapted to individual E.Are practical to use throughout life F.Based on science G.Are challenging H.Expend calories

11. VI. Use the FITT Principle to design each exercise! Used to explain parameters for each day’s workout F = Frequency I = Intensity T = Time T = Type

12. VI. Cardiorespiratory endurance exercises A. Goals: 1. Control and maintain body weight/fat 2. Stimulate heart and lungs toward fitness B. 3-5 x/week for 20 min. at target HR (65- 80% of max HR) 80% of max HR) C. Takes 3-4 weeks to see changes D. Anaerobic-can’t go as long; don’t burn calories as well don’t burn calories as well 5 aerobic activities:

13. VI. Cardiorespiratory endurance exercises E. Effects on the heart: 1.Stroke Volume (SV) - 1.Heart Rate (HR) – 1.Cardiac Output (Q) – Q = SV x HR = Volume of blood moved by heart in one minute

14. VI. Cardiorespiratory endurance exercises F. Aerobic vs. Anaerobic AerobicAnaerobic1.2.3.1.2.3.

15. VII. Muscular Strength (high wt) & Endurance (high rep) Programs A.Free weights, tubing, body weight and machines B.Program depends on goals C.Possible goals: 1.To increase m. tone and endurance 2.To prevent loss of lean muscle 3.To increase m. size 4.To control body fat Name or describe 5 muscular strength or endurance exercises

16. VIII. Flexibility Programs A. Purposes: 1. Increase range of motion 2. Reduce/prevent joint stiffness B. Static stretching is wisest C. Can be done in < 10 minutes/day Name or describe 3 flexibility exercises

17. IX. Consider when designing: A. Different people respond differently depending on: 1. Heredity-Body type/physiology 2. Age/Development 3. Nutrition and rest 4. Illness and Injury 5. Current Level of Fitness 6. Motivation

18. IX. Consider when designing: B.Some subjects belong to special populations with special needs/risks 1. Pregnant and just after a) Why exercise? -Fewer complications with pregnancy -Shorter labor -Gain less wt. -Fewer C-sections b) Can be active throughout, just with decreasing intensity Name 5 guidelines for exercise during pregnancy Name 5 reasons for exercise after pregnancy

19. IX. Consider when designing: 2. Elderly Why? a) Restore and maintain all 5 components b) Slow degenerative effects of aging c) Independence-ADL 2 guidelines –1. _____________________ –2. _____________________

20. IX. Consider when designing: 3. Disabled or with diseases a) Get program from doctor if: -Orthopedic problems, asthma, arthritis, chronic low back pain, pulmonary disease, cardiovascular problems b) If disabled: –Look for special facilities with knowledgeable staff c) Exercise raises people’s standard of living!! living!!