Date post: | 26-Dec-2015 |
Category: |
Documents |
Upload: | grant-elliott |
View: | 216 times |
Download: | 0 times |
WEBINAR WILL START AT 2 P.M.
STARTS IN 10 MINUTESSTARTS IN 5 MINUTES STARTS IN 1 MINUTE For assistance call
1 - 800 - 537 – 6655 ext. 512 or
INSTRUCTIONS
Setting Goals for
Physical Fitness and Wellness
Setting Goals for
Physical Fitness and Wellness
WELCOME
Information and charts utilized in this presentation were provided by the
American College of Sports Medicine and the Cooper Institute.
Chris Remmert Loss Prevention
Supervisor
Darral Oliver Loss Prevention Representative
GOALSFOUR GOAL SETTING QUESTIONS:1. WHERE AM I NOW?
2. WHERE DO I WANT TO BE?
3. HOW DO I GET THERE?
4. HOW DO I STAY THERE?
GOALS
WHERE AM I NOW?
Medical Screening• Physical Activity Readiness Questionnaire (PAR-Q)• American College Sports Medicine (ACSM) Pre-Participation Screening Questionnaire
Primary Risk Factors For Coronary Artery Disease1. Hypertension2. Abnormal blood cholesterol3. Tobacco use4. Family history [coronary event before 55 in father or 65 in mother]5. Prediabetes6. Sedentary lifestyle7. Obesity8. Age [men 45 and older or females 55 and older]
ACSM Risk Stratification and Guidelines
1. Low Risk – asymptomatic with no more than one risk factor (No Treadmill Test)2. Moderate Risk – asymptomatic with two or more risk factors (Treadmill Test prior to
beginning vigorous exercise)3. High Risk – signs or symptoms of CVD/pulmonary disease, or known CVD,
pulmonary, or metabolic disease.
Basic Fitness Assessment Components1. Aerobic Capacity – 1.5 mile run or 1 mile walk test2. Body Composition – skinfold caliper method3. Flexibility – Sit and reach test4. Muscular Strength – 1 repetition maximum bench press test5. Muscular Endurance – bent knee one minute sit-up test
WHERE AM I NOW?
Use Of Normative Data For Assessment• 95th percentile or above – Superior or S
• 80th to 94th percentile – Excellent or E
• 60th to 79th percentile – Good or G
• 40th to 59th percentile – Fair or F
• 20th to 39th percentile – Poor or P
• 1 to 19th percentile – Very Poor or VP
Fitness Goal Category (using normative data)
• No more than one full fitness category should be set as goal
WHERE DO I WANT TO BE?
Using Percentages As Goals1. Percent Body Fat – 2-3%
2. Sit and Reach – 5-10%
3. Sit Ups – 10-25%
4. 1 Rep Max Bench Press – 10-15%
5. 1 Mile Walk Test – 5-10%
Expected Time Frame Of Goals1. Percent Body Fat – 12-16 weeks
2. Sit and Reach – 8 weeks
3. Sit Ups – 8 weeks
4. 1 Rep Max Bench Press – 8 weeks
5. 1 Mile Walk Test – 12 weeks
WHERE DO I WANT TO BE?
Resistance Training Goals1. Dynamic Strength – focuses on mostly muscular endurance
2. Traditional Resistance Program – focuses on strength and endurance
3. Absolute Strength – focuses primarily on muscular strength
4. Hypertrophy – focuses on muscular growth and size increase
Resistance Training Principles1. Principle of Specificity – adaptations take place according to type of
training
2. Overload Principle – overload can be elicited by changing reps, sets, or resistance
3. Progression Principle – adaptation needs to take place by a gradual increase in training
HOW DO I GET THERE?
Men are usually motivated by a crisis1. Heart Attack2. Diagnosis of disease or condition3. Doctor gives scary warning
Women are usually motivated by an upcoming event1. High School Reunion2. Summer is coming up3. Family Reunion
Base Goals On Permanent Reasons Instead of “Triggers”
HOW DO I GET THERE?
1. Longevity of Life2. New brain cell development3. Cognitive and mental function enhancement4. Prevention of cardiovascular disease5. Cholesterol lowering effect6. Prevention and control of type 2 diabetes7. Blood pressure lowering8. Prevention of neoplastic (cancer) diseases9. Reduced risk of stroke10. Weight control11. Muscle strength12. Attractive body13. Bone strength14. Strong immune system15. Better night sleep16. Back pain remedy17. Stress management18. Alternative to antidepressants19. Gastrointestinal tract benefits20. Alternative to hormone replacement therapy for postmenopausal women
Top 20 Permanent Reasons To Exercise
18
THANK YOU FOR JOINING US
For assistance or any questions please contact Nancy Vachon at 1 - 800 - 537 - 6655 ext. 498
or at [email protected].
To better serve you, please complete our survey that will immediately follow the webinar.
Future Loss Prevention Webinars
March 25, 2013
(Last Monday of every month)