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
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 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
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