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 equipment
Strength equipment
Free weights
Machines

4. Cardiovascular Equipment
What are we talking about?
Treadmills
Ellipticals
Stationary Bikes (next door)

5. Cardiovascular Equipment
We only have two elliptical machines!
One person on at a time
Even amount of weight on foot pads
Face forward
Use legs & arms or just legs
Speed under 90
Don’t try and kill the machine

6. Cardiovascular Equipment
Speed--no higher than 7.0
Elevation no higher than 7
7 minutes on the treadmill
Only the person on the treadmill can touch the buttons and be on it
Face forward on the treadmill
No goofing off

7. Strength Equipment Free Weights Selectorized Machines
Barbells, Dumpbells, Olympic plates
Selectorized Machines
Pin adjustment, weight stack
Plate-loaded Machines
Uni-lateral, Iso-lateral

8. Strength Equipment: Free Weights
Dumbbells, barbells, weight plates
Medicine balls, kettlebells
Benches, racks, and trees
Free weights are more economical than machines
You need proper training and supervision

9. Strength Equipment: Free Weights

10. Strength Equipment: Free Weights

11. Strength Equipment: Free Weights

12. Strength Equipment: Selectorized Machines
Single-stations or Multi “jungle gym”
Cables, belts, pulleys, chains
Generally good for novices
Less stabilization required

13. Strength Equipment: Selectorized Machines
Nautilus Nitro
Cybex VR2

14. Strength Equipment: Selectorized Machines
Nautilus “Jungle Gym” Nautilus Gravitron

15. Strength Equipment: Plate-Loaded Machines
Can be:
Unilateral
Iso-lateral (i.e. Hammer Strength)
Better safety than free weights
Heavier weight workouts

16. Strength Equipment: Plate-Loaded Machines

17. Strength Equipment: Plate-Loaded Machines
Hammer Strength Plate Loaded
Body Master

18. Strength Equipment: Plate-Loaded Machines

19. Strength Equipment: Plate-Loaded Machines
Adjust weights
Always adjust your own weight
Do not pull pin when weights are lifted
Place pin securely to ensure safety
Use light enough weight to lift 16 reps without help
Adjust seat height (if applicable)
Make sure exercise joint lines up with equipment joint/handles
Sit firmly on equipment
Place feet on ground
Grip handles firmly

20. Fitness Room Rules Do not enter unless accompanied by a teacher
Follow your teachers instructions carefully
Do 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 press
Always warm up before working out
Practice perfect form before lifting heavier weights
Check weights before you lift
Be aware of your surroundings
Stop working out if you feel dizzy
When 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.

23. Some Important Exercise CONCEPTS

24. One completion of an activity or exercise.
Parts of the Workout
Repetition (rep)
One completion of an activity or exercise.
Term to Know
A 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 Workout
Set
A group of consecutive reps for any exercise.
Term to Know
If you do ten push-ups, one right after the other, you have done one set of ten reps.

26. Parts of the Workout
Exercise
A series of repetitive muscle contractions that build strength and endurance.
Term to Know
In a typical workout, you will do several sets of several different exercises.

27. Parts of the Workout
Every exercise has as its primary target a muscle group within one of the six weight-training “body areas.”
Shoulders
Arms
Back
Chest
Abdominals
Legs

28. Types of Contractions Concentric vs. Eccentric
(shortening)
LIFTING
LIFTING
Eccentric
Eccentric
(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.
LOWERING
LOWERING
Both 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 motion
What 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 motion
Quads: Squats, Front Squats, Leg Presses
Hamstrings: Stiff-Legged Deadlift, Lying Leg Curl
Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise
Back: Pull-up, Bent Over Row, One Arm Dumbbell Row
Deltoids: Press behind Neck, Dumbbell Press, Military Press, Shrugs
Chest: Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip Dips
Triceps: Lying Triceps Extension, Close Grip bench Press, Pushdowns, Seated Triceps ext.
Biceps: Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl

31. Compound Exercises
Isolation means: to set apart or cut off from others
… exercises work only one muscle or muscle group and only one joint at a time
Chest 1. Cable Crossovers 2. Wide Grip Bench Press 3. Dumbbell Decline Press
Shoulders 1. Bent Over Dumbbell Raise 2. One Arm Front Cable Raise 3. Lying One-Arm Lateral Raise 4. One-Arm Dumbbell Raise
Back 1. Straight-Arm Pull Downs 2. Two-Handed Dumbbell Rows 3. Stiff-Legged Good Morning 4. Barbell Shrug Behind Back
Arms 1. One Arm Preacher Curls 2. Alternate Hammer Curl 3. Reverse Barbell Curl 4. Overhead One Arm Cable Extension 5. Decline Dumbbell Extension
Legs 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. Progression
Gradual increase intensity, frequency, and/or duration of exercise over a period of time
Think about the FITT principle, which is on a later slide in this presentation
You can increase this over a period of weeks, months, or years

34. Specificity
Choose specific exercises to perform in order to improve a particular component of fitness
E.g., endurance

35. Regularity
Exercise 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 plan
Implement your plan
Monitor your progress

37. 1. Assess Your Fitness Level
To assess your fitness level, consider measuring:
Your pulse rate before and after a one-km run
How long it takes to walk one km
How many push-ups you can do at a time
How far you can reach forward while seated on the floor with your legs in front of you
Your waist circumference at the level of your navel
Your Body Mass Index

38. 2. Design a Fitness Plan Consider your fitness goals
Plan a logical progression of activity – start slowly and progress slowly
Plan 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 dislikes
Allow time for recovery – rest and recover
Put it on paper – write down what you plan to do each day/week/month
Use 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 = Intensity
Will you work out at high intensity? Or is there a reason that you want to use lower intensity?
T = Time
How long will you be doing the activity? 10 minutes of running on the treadmill? 3 sets of 10 reps of sit ups?
T = Type
What 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 equipment
on hand.
Recruit a friend.
Jump on spare time. Create
workouts.
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.