CLIENT/STUDENT WORKOUT BY: LOGAN AND AUSTIN

BODY COMPOSITION VIDEO

BODY COMPOSITION A two-component model of body composition divides the body into a fat component and fat-free component Body Fat Percent Percentage of your body mass that is fat. Skin Fold Calipers Hydrostatic weighing- body submerged In a tank too see how much water is displaced

BODY MASS INDEX TESTING Formula: weight (Pounds) / [height (inches)]squared x 703 Calculate BMI by dividing weight in by height in inches squared and multiplying by a conversion factor of 703. Example: Weight = 150 lbs, Height = 5'5" (65") Calculation: [150 ÷ (65)2] x 703 = p://

BODY COMPOSITION GUIDELINES BMI values less than 18.5 are considered underweight. BMI values from 18.5 to 24.9 are healthy. Overweight is defined as a body mass index of 25.0 to less than A BMI of People with BMIs in this range have an increased risk of heart and blood vessel disease. Obesity is defined as a BMI of 30.0 or greater. People with BMIs of 30 or more are at higher risk of cardiovascular disease. Extreme obesity is defined as a BMI of 40 or greater.

AEROBIC TRAINING REASONS FOR High-intensity interval training is a type of endurance exercise such as running Running stadium stairs Stair-climbing Sprinting or any aerobic exercise done at an intensity level of a heart rate of percent of max HR Run on a treadmill or road between 70 to 95 percent of your max heart rate for 30 seconds or up to five minutes of intervals. The total time training should average around 22 minutes. Train with this method at least three days per week.

RESISTANCE WEIGHT TRAINING REASONS FOR Resistance training can be performed on machines or by using free weights. Weight training should be done at least two days per week Upper body exercises include biceps curls Lateral flies for the shoulders Chest press and triceps extensions Lower body resistance exercises work the leg muscles. Leg press Lunges Leg extensions and leg curls.

WORKOUT PLAN Four week training split Four days a week

FEEDBACK 5 POINT SCALE Was the workout beneficial to what their goals were? Does the intensity of the workout need to be harder or easier? Anything that they would want to do different as far as exercises? Any exercises causing pain or unrelated soreness to the body? What did they like best about the workout and what did they like the least?

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