Fitness Program for a Healthy IndividualFitness Program for a Healthy Individual

Mr. GrossHealth

Fitness Programs

Primary Steps for an Exercise ProgramPrimary 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 fitnessDesigning an exercise program for total fitness

Cardio respiratory fitness Musculoskeletal Fitness Body Composition

Selection of Mode is Based on:Selection of Mode is Based on:

Individual interest Time Facility availability Personal goals Socialization Competitiveness Pleasure

Maintaining MotivationMaintaining Motivation

People are motivated by: Challenge Growth Achievement Promotion Recognition

Maintaining interestMaintaining interest

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

Rate of ProgressRate of Progress

Initial Conditioning Stage4-6 weeks

Improvement conditioning Stage8-20 weeks

Maintenance conditioning stage5-6 months after the start continues for life

Muscular Strength and EnduranceMuscular Strength and Endurance

Strength benefits

Strength BenefitsStrength 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 fiberIncrease in muscle fiber

Skeletal muscle is responsible for 25% of calorie expenditure

Increased muscle mass increased metabolic rate

Shock absorption Balance

Strength Training GuidelinesStrength Training Guidelines One exercise per major muscle group Quadriceps Hamstrings Hip adduction Hip abductorsLow Back Abdominals Pectoralis Major Rhomboids Trapezius Latissimus Deltoids Biceps Triceps Neck flexors neck extensor Gluteals obliques gastroc Anterior Tibialis Forearm flexors forearm Ext.

Exercise SequenceExercise 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 SpeedExercise Speed

One to two seconds concentric contraction Three to four seconds for each eccentric

contraction

Exercise SetsExercise Sets

One set exerciseContinue to momentary muscle failure (Time Factor)

Multiple set exerciseOne to three minutes rest between sets (Calorie expenditure)

Exercise Resistance and RepetitionsExercise 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 8-12 reps @ 70-80%

Exercise RangeExercise Range

Full Range Of Motion Emphasis on complete contracted position

Exercise ProgressionExercise 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 FrequencyExercise 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 FitnessCardio Respiratory Fitness

Body fat usage (lower risk of obesity) Max O2 consumption Decreased heart rate Decreased blood pressure ( lower risk of

hypertension)

Cardiopulmonary RehabilitationCardiopulmonary Rehabilitation

Sleep disorder Diabetes Prenatal care Dialysis Anxiety Depression

Warm-up (5-10) MinutesWarm-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 ACTIVITYAEROBIC ACTIVITY

Walking or slow rhythmic activity or calisthenics

FLEXIBILITYFLEXIBILITY

Gastroc, quads, hams and Achilles prior to running

Cool DownCool 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 ModeExercise Mode Interest Time available Equipment and facilities Personal Goals Any activity that uses

large muscle groups in rhythmical and cardio respiratory in nature

Exercise FrequencyExercise Frequency Number of exercises

sessions per week Dependant on duration

and intensity 3 days/week nor more

than 48 hours rest

IntensityIntensity

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

Cardiovascular Fitness Goals

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 StageInitial Conditioning Stage

4-6 Weeks Low-Level aerobic conditioning 12-15 minutes 40-60 percent

Improvement Conditioning Stage

Improvement Conditioning Stage

8-20 Weeks 60-90 Percent intensity Increase exercise duration every 2 or 3 weeks

Maintenance StageMaintenance Stage

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