Fitness Program for a Healthy Individual Mr. Gross Health Fitness Programs

Primary Steps for an Exercise Program  Medical Health Screening  Physical Fitness Testing  Selecting a mode of exercise  Designing an exercise program  Maintaining motivation  Maintaining interest  Rate of progression

Designing an exercise program for total fitness  Cardio respiratory fitness  Musculoskeletal Fitness  Body Composition

Selection of Mode is Based on:  Individual interest  Time  Facility availability  Personal goals  Socialization  Competitiveness  Pleasure

Maintaining Motivation  People are motivated by:  Challenge  Growth  Achievement  Promotion  Recognition

Maintaining interest  Group participation  Enjoy the program  Minimize injury  Reasonable goals  Progress charts  Recognize accomplishments through rewards  Convenience

Rate of Progress  Initial Conditioning Stage 4-6 weeks  Improvement conditioning Stage 8-20 weeks  Maintenance conditioning stage 5-6 months after the start continues for life

Muscular Strength and Endurance Strength benefits

Strength Benefits  Increased muscle fiber size  Increased contractile strength  Increased tendon tensile strength  Increased bond strength  Increased ligament tensile strength  Increased body composition  Increased physical appearance  Reduced risk of injury

Increase in muscle fiber  Skeletal muscle is responsible for 25% of calorie expenditure  Increased muscle mass increased metabolic rate  Shock absorption  Balance

Strength Training Guidelines  One exercise per major muscle group  QuadricepsHamstringsHip adduction  Hip abductorsLow BackAbdominals  Pectoralis Major RhomboidsTrapezius  LatissimusDeltoidsBiceps  TricepsNeck flexorsneck extensor  Glutealsobliques gastroc  Anterior TibialisForearm flexorsforearm Ext.

Exercise Sequence  Start with larger muscle groups and proceed to the smaller muscle groups  By following this sequence it will allow you to perform the most demanding exercises when you are the least fatigued

Exercise Speed  One to two seconds concentric contraction  Three to four seconds for each eccentric contraction

Exercise Sets  One set exercise Continue to momentary muscle failure (Time Factor)  Multiple set exercise One to three minutes rest between sets (Calorie expenditure)

Exercise Resistance and Repetitions  Greater than 85% may result in injury  6 reps 85%  8 reps 80%  10 reps 75%  12 reps 70%  14 reps 65%  Sound advise is %

Exercise Range  Full Range Of Motion  Emphasis on complete contracted position

Exercise Progression  As the muscle adapts to exercise resistance, increase to stimulate further growth  Begin with a weight that can be lifted 8 times  When 12 repetitions can be accomplished increase resistance by 5%  No more than 10% increase in resistance

Exercise Frequency  High intensity resistance exercises may produce tissue micro-trauma that temporarily reduces strength and causes varying degrees of muscle soreness  Ample rest time must be allotted between successive training sessions  During this recovery period, the muscle synthesizes proteins and builds slightly higher levels of strength  This process takes approximately 48 hours  Schedule strength workouts every-other-day

Cardio Respiratory Fitness  Body fat usage (lower risk of obesity)  Max O2 consumption  Decreased heart rate  Decreased blood pressure ( lower risk of hypertension)

Cardiopulmonary Rehabilitation  Sleep disorder  Diabetes  Prenatal care  Dialysis  Anxiety  Depression

Warm-up (5-10) Minutes Gradual increase of heart rate, blood pressure, oxygen consumption, dilation of blood vessels, elasticity of the active muscles and heat produced by the muscle

AEROBIC ACTIVITY Walking or slow rhythmic activity or calisthenics

FLEXIBILITY Gastroc, quads, hams and Achilles prior to running

Cool Down  Slowly decrease heart rate and metabolism  Walking, slow jog, or cycling  Helps prevent the sudden pooling of the blood in the veins  High Adrenaline in the blood  Stretching of the muscles used during workout

Exercise Mode  Interest  Time available  Equipment and facilities  Personal Goals  Any activity that uses large muscle groups in rhythmical and cardio respiratory in nature

Exercise Frequency  Number of exercises sessions per week  Dependant on duration and intensity  3 days/week nor more than 48 hours rest

Intensity  Percentage of heart rate max.  Percentage of heart rate reserve  Perceived exertion  Talk test

Cardiovascular Fitness Goals  Acquisition and maintenance of cardio respiratory fitness  Modify body comp.  Blood pressure reduction  Cholesterol control  Reduce stress  Increase physical stamina  Personal accomplishments

Initial Conditioning Stage  4-6 Weeks  Low-Level aerobic conditioning  minutes  percent

Improvement Conditioning Stage  8-20 Weeks  Percent intensity  Increase exercise duration every 2 or 3 weeks

Maintenance Stage  Six months of transitioning  You ; will need have finished are well on  To work out the difficult part your way to  success