1. B ODY COMPOSITION FOR A GING P OPULATION A GES : 40+ Austin Neis & Logan Emendorfer

2. B ODY C OMPOSITION 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 Fit Lab electrical current

3. B ODY M ASS INDEX T ESTING 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 = 24.96

4. B ODY C OMPOSITION G UIDLINES 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 30.0. 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.

5. S TARTING P OINT F OR EXERCISE Everyone starts somewhere different. Inexperienced All the way to… Former athlete Client Needs: Current & Goal: weight, body measurements, and physical / cardiovascular fitness. Know what they want to achieve! Improved health/fitness or just appearance change.

6. G OALS Need to set both short-term and long-term goals that are challenging, but still obtainable. One long-term Changing/time specific short-term Allow for the goals to change/alter throughout the weight loss program.

7. E XERCISES FOR AGING POPUALATION Warm up Chair squats Body Bar Exercises Wall Push-ups Stability Ball Exercises Assisted Core workouts Light Jogging/Walking Low Intensity weight training Cool Down

8. Adult Weight Loss Plan Height5'1" Age57 Starting Point Weight152 Bust38 Waist36.5 Hips41 Thighs 20 Goal Weight120 Bust34 Waist28 Hips36 Thighs12 Time Dedication 0.5 - 1 hour/day Strength Starting Point Pushups (off knees & on knees): 2 25 Situps (full sitting up then down): 10 Crunches (just lifting shoulders off ground): 20 Squats: 20 Lunges (each leg is counted separate): 10 each Heart Rate Starting Point Average Resting HR = 72 (During 20 minute Brisk Walk) Starting HR = 79 Average HR during activity = 143 Ending HR = 152

9. H EALTH R ESTRICTIONS May have: Diabetes High Blood Pressure Arthritis Previous Injuries Everyone should have a doctor’s opinion before starting.

10. N UTRITION Do not cut out favorites Teach moderation Add a variety 5 servings of fruits/veggies each day Lower amount of red meat /try fish instead Allow carbs = they are vital for proper brain and body functions Limit dressings, fats, and sweets

11. F OOD T RACKING AND HELPFUL WEBSITE Options for tracking calories/food intake: MyFitnessPal.com Has an online site and a phone/tablet application that is easy to follow and includes the amount of exercise you do. http://www.myfitnesspal.com/ Aging Population Website: http://www.nia.nih.gov/health/publication/exercise- physical-activity/chapter-4-sample-exercises http://www.nhs.uk/Tools/Pages/Exercises-for-older- people.aspx

12. F LEXIBLE W ORKOUT P LAN Have set activities that can be altered. Not everyone has a set schedule Have strength, cardio, and flexibility workouts mixed evenly throughout the week. Weekly classes are a good way to add structure and keep the workout week moving along.

13. Weekly Workout Plan Monday Swim 50% Effort1,000 yrds min45-60 minutes Tuesday Swim 50% Effort1,000 yrds min45-60 minutes Wednesday - Work Brisk Walk 35% Effort45 minutes Thursday - Work DAY OFF! Friday Julian Michael's 30 Day Shred 25 minutes Bike Ride 40% Effort30 minutes Friday - Work Bike Ride 40% Effort30 minutes Saturday Julian Michael's 30 Day Shred 25 minutes Brisk Walk 35% Effort45-60 minutes Saturday - Work DAY OFF! Sunday DAY OFF! Sunday - Work Brisk Walk 35% Effort45-60 minutes

14. A LTERNATIVE A CTIVITY Not everyone can do squat after squat! Provide activities easy on joints like water aerobics and swimming. Soft on joints with great resistance. Add Yoga into the routine to increase flexibility/stability. Use activities like walking, biking, or Zumba to add variety and make working out enjoyable!