Presentation on theme: "Introduction to Fitness Lesson #3: Workout Room Orientation"— Presentation transcript:
1 Introduction to Fitness Lesson #3: Workout Room Orientation PAF3O/PAF4O
2 What’s the Workout Room For? The workout room is evidently for working out.Throughout this course, you will develop and adapt a workout plan that suits you and your goal(s).The workout room is for implementing your fitness plans.
3 What’s in the Workout Room Cardio equipmentStrength equipmentFree weightsMachines
4 Cardiovascular Equipment What are we talking about?TreadmillsEllipticalsStationary Bikes (next door)
5 Cardiovascular Equipment We only have two elliptical machines!One person on at a timeEven amount of weight on foot padsFace forwardUse legs & arms or just legsSpeed under 90Don’t try and kill the machine
6 Cardiovascular Equipment Speed--no higher than 7.0Elevation no higher than 77 minutes on the treadmillOnly the person on the treadmill can touch the buttons and be on itFace forward on the treadmillNo goofing off
8 Strength Equipment: Free Weights Dumbbells, barbells, weight platesMedicine balls, kettlebellsBenches, racks, and treesFree weights are more economical than machinesYou need proper training and supervision
19 Strength Equipment: Plate-Loaded Machines Adjust weightsAlways adjust your own weightDo not pull pin when weights are liftedPlace pin securely to ensure safetyUse light enough weight to lift 16 reps without helpAdjust seat height (if applicable)Make sure exercise joint lines up with equipment joint/handlesSit firmly on equipmentPlace feet on groundGrip handles firmly
20 Fitness Room Rules Do not enter unless accompanied by a teacher Follow your teachers instructions carefullyDo not throw any objects, run, chase, or horseplay- ever
21 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 pressAlways warm up before working outPractice perfect form before lifting heavier weightsCheck weights before you liftBe aware of your surroundingsStop working out if you feel dizzyWhen in doubt ask for help
22 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 read and understand the instructions for each machine before they begin their set.
24 One completion of an activity or exercise. Parts of the WorkoutRepetition (rep)One completion of an activity or exercise.Term to KnowA repetition, or rep, is the most basic component of a resistance-training program.
25 A group of consecutive reps for any exercise. Parts of the WorkoutSetA group of consecutive reps for any exercise.Term to KnowIf you do ten push-ups, one right after the other, you have done one set of ten reps.
26 Parts of the WorkoutExerciseA series of repetitive muscle contractions that build strength and endurance.Term to KnowIn a typical workout, you will do several sets of several different exercises.
27 Parts of the WorkoutEvery exercise has as its primary target a muscle group within one of the six weight-training “body areas.”ShouldersArmsBackChestAbdominalsLegs
28 Types of Contractions Concentric vs. Eccentric (shortening)LIFTINGLIFTINGEccentricEccentric(lengthening)Diagram shows that both phases of the lift can promote strength gains.By lifting in a slow and controlled manner you can increase the overload on the muscle and make quicker gains.LOWERINGLOWERINGBoth phases can build muscle!Both phases can build muscle!20
29 Compound and Isolation Exercises What Are Compound Exercises? ….exercise that uses a wide variety of movements through a wide range of motionWhat 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.
30 Compound Exercises…exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motionQuads: Squats, Front Squats, Leg PressesHamstrings: Stiff-Legged Deadlift, Lying Leg CurlCalves: Standing Calf Raise, Donkey Calf Raise, Seated Calf RaiseBack: Pull-up, Bent Over Row, One Arm Dumbbell RowDeltoids: Press behind Neck, Dumbbell Press, Military Press, ShrugsChest: Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip DipsTriceps: Lying Triceps Extension, Close Grip bench Press, Pushdowns, Seated Triceps ext.Biceps: Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl
31 Compound ExercisesIsolation means: to set apart or cut off from others… exercises work only one muscle or muscle group and only one joint at a timeChest 1. Cable Crossovers 2. Wide Grip Bench Press 3. Dumbbell Decline PressShoulders 1. Bent Over Dumbbell Raise 2. One Arm Front Cable Raise 3. Lying One-Arm Lateral Raise 4. One-Arm Dumbbell RaiseBack 1. Straight-Arm Pull Downs 2. Two-Handed Dumbbell Rows 3. Stiff-Legged Good Morning 4. Barbell Shrug Behind BackArms 1. One Arm Preacher Curls 2. Alternate Hammer Curl 3. Reverse Barbell Curl 4. Overhead One Arm Cable Extension 5. Decline Dumbbell ExtensionLegs 1. Leg Extensions 2. Standing Leg Curl 4. Calf Raise On The Leg Press Machine
32 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
33 ProgressionGradual increase intensity, frequency, and/or duration of exercise over a period of timeThink about the FITT principle, which is on a later slide in this presentationYou can increase this over a period of weeks, months, or years
34 SpecificityChoose specific exercises to perform in order to improve a particular component of fitnessE.g., endurance
35 RegularityExercise conducted at regular intervals each week, continuing throughout the year and throughout your life
36 Steps to Creating and Following Your Fitness Plan Assess your fitness level (in the area(s) that you want to improve)Design a fitness planImplement your planMonitor your progress
37 1. Assess Your Fitness Level To assess your fitness level, consider measuring:Your pulse rate before and after a one-km runHow long it takes to walk one kmHow many push-ups you can do at a timeHow far you can reach forward while seated on the floor with your legs in front of youYour waist circumference at the level of your navelYour Body Mass Index
38 2. Design a Fitness Plan Consider your fitness goals Plan a logical progression of activity – start slowly and progress slowlyPlan how you will build activity into your daily routine (e.g., this class, other fitness activities, family activities, etc.)Plan to include different activities – cross training and alternating activities / likes and dislikesAllow time for recovery – rest and recoverPut it on paper – write down what you plan to do each day/week/monthUse the FITT Principle to help you start (next slide)
39 FITT Principle F = Frequency I = Intensity T = Time T = Type Think about how often you should work on something. Cardio can be almost every day, but biceps need a couple days to recover.I = IntensityWill you work out at high intensity? Or is there a reason that you want to use lower intensity?T = TimeHow long will you be doing the activity? 10 minutes of running on the treadmill? 3 sets of 10 reps of sit ups?T = TypeWhat type of exercise are you doing? Cardio? Muscle training for a particular muscle group? Are you alternating between muscle groups?
40 3. Implement Your Fitness Plan Start slowly and build up gradually.Ask lots of questions as your try new activities.Be creative. Don’t be afraid to try new exercises and activities.Listen to your body. Don’t do something that your body is telling you not to.Be flexible. If you can’t do something you planned on doing change, adapt your fitness plan.
41 4. Monitor Your Progress Track your progress. There are a lot of apps and websites that can help you.Examples: JeFit, Daily Burn
42 Tips To Make Workouts Work Make it fun!Commit yourself.Goal for it.Accumulate time by breaking it up into smaller workouts.Schedule time to work out.Avoid the all-or-nothing trap.Keep perspective.Vary intensities.Be flexible.Be realistic.Gear up. Have equipmenton hand.Recruit a friend.Jump on spare time. Createworkouts.Track your progress.Exercise to music.Choose convenience.Commit yourself. You owe it to yourself and your family to be as healthy as you can be.Goal for it. Set short-term and long-term goals.Break it up. Busy people get the same benefits when they exercise in bits and pieces throughout the day as when they work out in one block of time.Pencil yourself in. On busy days you need to plan ahead and schedule a workout (in pen).Avoid the all-or-nothing trap. If life prevents you from doing what you planned for the day, do what you can and do not worry about it.Keep perspective. If you fall off your routine - just get back on. Interruptions are part of life.