1. Body Morphology

2. Your basic body type is determined by genetics. Your basic body type is determined by genetics. You have no way of changing this………….. You have no way of changing this………….. But you can set goals, eat and train to maximize your But you can set goals, eat and train to maximize your Somatatype Somatatype Endomorph Endomorph Mesomorph Mesomorph Ectomorph Ectomorph

3. Endomorph Slow metabolism Carries weight around weight and hips Must be careful of eating and exercise habits Higher risk of obesity Lineman in football, sumo wrestlers

4. Mesomorph Higher metabolism Muscular, broad shoulders, narrow hips Eating habits less of an issue Running backs, linebackers

5. Ectomorph High rate metabolism Long arms and legs compared to torso Eating habits rarely change weight Distance runners, endurance athletes.

6. Combinations Not everyone will fit directly into one of the somatypes listed. Not everyone will fit directly into one of the somatypes listed. Many are somewhere in between but it is important to recognize where you are on the spectrum. Many are somewhere in between but it is important to recognize where you are on the spectrum. Metabolism tends to slow over time which will have an affect on your body as you age. Metabolism tends to slow over time which will have an affect on your body as you age.

7. Training For Your Type Endomorph Endomorph Weight training should be high numbers of repetitions and little rest between sets to keep training aerobic. Weight training should be high numbers of repetitions and little rest between sets to keep training aerobic. Cardiovascular workouts 5-6 times per week for 45-60 minutes or more. Cardiovascular workouts 5-6 times per week for 45-60 minutes or more.

8. Training For Your Type Mesomorph Mesomorph Explosive weight training to maximize power and quickness. Explosive weight training to maximize power and quickness. Cardiovascular workouts 2-3 times per week for 30-40 minutes will keep body fat in check. Cardiovascular workouts 2-3 times per week for 30-40 minutes will keep body fat in check.

9. Training For Your Type Ectomorph Ectomorph Ideally suited to stay lean, muscle mass can be built with a high protein diet and lots of weight lifting. Ideally suited to stay lean, muscle mass can be built with a high protein diet and lots of weight lifting. Longer rests between sets. Longer rests between sets. Cardiovascular workouts are important to train your heart and lungs but body fat control will not really be an issue. Cardiovascular workouts are important to train your heart and lungs but body fat control will not really be an issue.

10. Other Considerations We want to be healthy and that means having both muscular strength and endurance, and good cardio-respiratory fitness. DO NOT GIVE UP ONE FOR THE OTHER!!!!!!!! We want to be healthy and that means having both muscular strength and endurance, and good cardio-respiratory fitness. DO NOT GIVE UP ONE FOR THE OTHER!!!!!!!! Ladies you generally do not have enough of the hormones needed to build “big bulky muscles”, so do not worry about the amount of weight lifting you are doing. Ladies you generally do not have enough of the hormones needed to build “big bulky muscles”, so do not worry about the amount of weight lifting you are doing.

11. Other Considerations Core strength (muscles around the middle of our bodies) is extremely important for everything we do. Core strength (muscles around the middle of our bodies) is extremely important for everything we do. Many of the workouts that have been aimed at the female population are beneficial for both sexes and are being used more and more by high level athletes as part of their training. Many of the workouts that have been aimed at the female population are beneficial for both sexes and are being used more and more by high level athletes as part of their training.

12. Other Considerations There will be a wide range of workouts going on in the class as many of you will have different goals. There will be a wide range of workouts going on in the class as many of you will have different goals. Having a partner that has similar goals is a great way to workout. Your partner will be a spotter, a source of consistency, positive feedback, motivation and just someone to spend the time with rather than doing everything by yourself. Having a partner that has similar goals is a great way to workout. Your partner will be a spotter, a source of consistency, positive feedback, motivation and just someone to spend the time with rather than doing everything by yourself.