Structure Of a Gym Program

OCR Gym Instructor

Session 3

RECAP + Objectives

Last session we looked at the components of fitness necessary to be fit and healthy.

THE 4 COMPONENTS OF FITNESS

This session we are going to look at how we can train each component during a single gym program.

Components of Fitness

• Aerobic Endurance (Cardiovascular)

• Muscular Strength

• Muscular Endurance

• Flexibility

Structure of a Gym Session

For a gym session to be effective in gaining health benefits it needs to cover all the components of fitness.

1 . The Warm Up

• A sufficient warm up must be performed so the client can perform the program safely and without injury.

• Combined Pulse Raiser & Mobility

• Short stretch of all major muscles.

2. Cardiovascular Section

• A variety of CV machines can be used to work and improve the aerobic system.

• Treadmill

• Cross Trainer

• Upright Bike

• Stepper

• Rowing Machine

3. Muscular Strength & Endurance

• Resistance machines and free weights are used to work the muscular system.

• Muscular strength is achieved by using• HIGH WEIGHT X LOW REPS

• Muscular Endurance is achieved by using • LOW WEIGHT X HIGH REPS

4. Flexibility

• A flexibility section at the end realigns muscle fibres and increases range of movement. (R.O.M.)

Can the Structure Change?

• Warm Up – PR, Mobility, Short Stretch

• Cardiovascular – aerobic endurance

• Resistance – muscular strength & endurance

• Flexibility – developmental stretches

Session Summery

• To improve overall fitness we now know we need to plan a gym program to cover:

• Cardiovascular, muscular strength, muscular endurance and flexibility

Next Session Muscular Strength