1. FITQUEST PROJECT HEALTH CLASS MRS. GRITT MODS 14/15 NOVEMBER 11, 2008 SUSIE Q’S PERSONAL PLAN

2. Personal Trainer The Personal Trainer’s role is to create a program geared toward their client’s needs. It should involved a weight lifting program as well as a cardiovascular program. Also included should be a stretching routine that is to be completed following both the weight lifting and cardiovascular workouts.

3. PERSONAL TRAINER SUZIE Q WORKING TO TONE MUSCLES WEIGHT TRAINING 3 TIMES/WEEK CARDIOVASCULAR WORKOUTS 2 TIMES/WEEK BEGIN SLOWLY-20 MINUTES AND PROGRESS 3 SETS OF 12 WITH LIGHT WEIGHT/MORE REPITITIONS STRETCHING – AT LEAST 10 MINUTES FOLLING CARDIO AND WEIGHT LIFTING PROGRAMS

4. PERSONAL TRAINER UPPER BODY  BENCH PRESS  BICEP CURLS  SHOULDER PRESS  TRICEP PUSHDOWN  LAT PULL DOWN STRETCH WHEN FINISHED FOR AT LEAST 10 MINUTES LOWER BODY  LEG EXTENSION  LEG CURL  LEG PRESS  CALF RAISES  LUNGES STRETCH WHEN FINISHED FOR AT LEAST 10 MINUTES

5. Personal Trainer The key to weight lifting is to start slow and progress as the client feels comfortable When lifting weights, the client should lift for a 2 counts up and 2 counts down Control breathing NEVER hold your breath Don’t overdo it! The key to Cardiovascular training should also begin slow and progress as the client feels comfortable If client feels light headed, STOP! When client feels comfortable, up the intensity Follow the FITT principle

6. PERSONAL TRAINER CARDIOVASCULAR TRAINING CHOICES  ELLIPTICAL TRAINER  TREADMILL  STATIONARY BIKE  AEROBIC CLASSES  STEP AEROBICS CLASS  CYCLING CLASS  YOGA  STAIRSTEPPER  BEGIN SLOWLY – 20 MIN AND PROGRESS TO 30-45 MINUTES **KEY**  FIND AN ACTIVITY THAT SUSIE Q ENJOYS DOING

7. DIETITIAN The Dietitian’s role is to come up with an eating plan that focuses on the clients needs If the client needs to lose weight, the Dietitian will create a plan that cuts back on calories If the client needs to maintain weight, the Dietitian will create a plan that maintains calorie count that the client previously had, making minor adjustments to make sure client is getting all nutrients needed Include lots of variety in meal plan

8. DIETITIAN FIGURE OUT HOW MANY CALORIES THAT YOUR “CLIENT” NEEDS EXAMPLE OF A WEBSITE THAT DOES THAT: http://www.diet- blog.com/archives/2005/12/26/how_to_calculate_ your_daily_calorie_needs.php

9. DIETITIAN Day 1 Menu Breakfast Lunch Dinner Snack 1 Snack 2  Include serving sizes  Make sure to include caloric breakdown for 1 of your 3 days Make sure to follow your client’s needs!! Day 2 Menu Breakfast Lunch Dinner Snack 1 Snack 2  Include serving sizes  Make sure to include caloric breakdown for 1 of your 3 days Make sure to follow your client’s needs!!

10. DIETITIAN Day 3 Menu Breakfast Lunch Dinner Snack 1 Snack 2  Include serving sizes  Make sure to include caloric breakdown for 1 of your 3 days Make sure to follow your client’s needs!!

11. RECREATION DIRECTOR The Recreation Director’s job is to come up with at least 2 activities that their client will enjoy doing outside of their regular “FITNESS ROUTINE” (this means that it shouldn’t be something the Personal Trainer has told them to do) Remember to attend to your clients needs If your client likes to be outside in the snow, don’t come up with an indoor activity – MEET YOUR CLIENT’S NEEDS!! Keep the activities fun and different – that way the client will keep doing the activities for a long time to come!

12. RECREATION DIRECTOR SUSIE Q LOVES THE SNOW, BEING OUTSIDE, AND INLINE SKATING. SHE LIKES TO WORK OUT BY HERSELF BECAUSE SHE DOESN’T WANT TO PUT PRESSURE ON OTHERS TO KEEP UP WITH HER OR HER TO KEEP UP WITH OTHERS. FIND SEVERAL ACTIVITIES THAT SUSIE Q LOVES TO DO OTHER THAN THE PRESCRIBED CARDIOVASCULAR ACTIVITES THAT ARE ALREADY PLANNED FOR HER FROM HER PERSONAL TRAINER

13. RECREATION DIRECTOR INLINE SKATING  SKATES – APPROXIMATE COST $150  TRAIL – USUALLY FREE TO USE  EXAMPLE – INTERURBAN RECREATIONAL TRAIL STARTS IN OOSTBURG AND GOES PAST GRAFTON  HELMET AND WRISTGUARDS – APPROXIMATE COST $50  TOTAL COST APPROXIMATE $200 WHICH WILL LAST 5+ YEARS

14. RECREATION DIRECTOR CROSS COUNTRY SKIING – FIND A PARK OR OTHER RECREATIONAL TRAIL THAT ACCEPTS SKIERS SNOWSHOEING - FIND A PARK OR OTHER RECREATIONAL TRAIL THAT ACCEPTS SKIERS INLINE SKATING – GO OUT AFTER WORK FOR ABOUT 30 MINUTES AROUND TOWN HIKING – FIND A HIKING TRAIL OUTDOORS AND GO FOR A HIKE

15. Conclusion Susie Q hopes to stick to her Personal Trainer’s workout plan. It may take a while for it to become routine, but she will try hard. She also hopes to stick to her Dietitian's meal plan. That may be difficult because Susie Q loves to eat sweets, but she will try the best that she can. The easiest part of Susie Q’s program will be to follow what her Recreation Director told her to do. Since she loves the snow, she will really enjoy cross-country skiing in the winter and when the snow is gone, she will stick with her inline skating program. She hopes to keep her routes varied so she doesn’t get sick of skating in the same place all of the time. She will also try to include skating with some friends to have more fun. Lastly, she will try to vary her hiking routes as well and be sure to include friends so she doesn’t get lonely or bored while hiking.