Tymikia S. Glenn, BS ACSM CPT Fitness and Membership Director Milan Family YMCA

Size: px
Start display at page:

Download "Tymikia S. Glenn, BS ACSM CPT Fitness and Membership Director Milan Family YMCA"

Transcription

1 Tymikia S. Glenn, BS ACSM CPT Fitness and Membership Director Milan Family YMCA

2 Benefits of Starting an Exercise Program 1. Helps build and maintain healthy bones, muscles and joints 2. Reduces feelings of depression 3. Promotes psychological well being and reduces stress 4. Helps people achieve and maintain a healthy body weight 5. Reduces the risk of developing colon cancer 6. Lowers the risk of developing high blood pressure 7. Reduces the risk of stroke 8. Lowers the risk of developing non insulin dependent Diabetes 9. Lowers total cholesterol and increases HDL 10. Reduces the risk of developing and/or dying of CHD The American College of Sports Medicine

3 Reasons why people start programs?

4 What are some roadblocks?

5 Roadblocks Not enough time in the day. I m too tired. I don t like to sweat. I don t know what to do. I can t stay motivated. I am going to get in shape, then go to the gym.

6 Overcoming your roadblocks

7 Overcoming Time: Quadrant 2 activities, Steven Covey Tired: exercise = energy Unconfident in what to do: seek help of Certified Professional Motivation: set goals

8 10 common myths regarding exercise 1. Exercise burns a lot of calories 2. Sit ups are a good way to reduce belly fat. 3. After exercise, your metabolism is revved up all day, burning many extra calories 4. Just 15 minutes of aerobic exercise, 3 days a week is enough to promote good health 5.Aerobic fitness is a lot more important than muscular fitness

9 10 common myths regarding exercise 6. If I lift weights, I will bulk up and look like the body builders on TV 7.Stretch before you exercise 8. the best time to exercise is in the morning 9. You need to join a fitness club, to get in shape and lose weight 10. NO PAIN, NO GAIN The American College of Sports Medicine

10 Components of an Exercise Program

11 Cardiovascular, Strength Training and Flexibility

12 Cardiovascular Benefits Decreases body fat Decreases total cholesterol Increases heart function Increases aerobic work capacity Reduces blood pressure

13 Cardiovascular Recommendations Frequency: 3 5 days/wk Intensity: 40/50 85% HRR Time: minutes Type: Whatever can meet your needs. It should involve the large muscles of the body. The American College of Sports Medicine

14 Where to Monitor Heart Rate Radial pulse at the base of the thumb of your hand Carotid pulse at the side of the neck

15 Option 1 How to Monitor HR Use the first two fingers to locate the artery and count the pulse Count the number of beats for 6 seconds Converting to Beats Per Minute (BPM) Your pulse: (6 second count) x 10 = bpm

16 Target Heart Rate Range Step One Find your maximal heart rate by subtracting your age from 220: 220 (age) = HR max (220 30= 190HRmax) Step Two Find your target range: HRmax HRrest = HRR x % intensity + HRrest = 127 x.60= = =127 x.80= =164.6

17 Option 2 Rating of Perceived Exertion (RPE) This measurement tool is subjective and allows you to rate how hard you feel you are working. RPE Scale Rate how you feel on a scale of 6-20 in terms of exercise fatigue. Sitting quietly would be a 6.

18 Strength Training Benefits Increases bone density Increases stamina Weight loss and weight maintenance Decreases risk injury Increases sense of balance

19 Strength Training Frequency 2 3 days per week Perform a minimum of 8 10 exercises that train the major muscle groups One set of 8 15 repetitions Never train same muscle group back to back *Progress slowly, weight increase 5% each wk. Recommendations from The American College of Sports Medicine

20 Strength Training Tips Warm up for 5 10 minutes to loosen muscles and lubricate joints Rest each muscle you train 1 2 days before working it again Progress your workout from large muscle groups to small Each exercise should be taken through the full range of motion in a slow, controlled movement The American College of Sports Medicine

21 Improves range of motion Improves balance Reduces risk of injury Increases circulation Flexibility Benefits

22 Flexibility Training Frequency 2 3 days/wk Stretch to mild discomfort Hold stretch for 15 30sec with a minimum of 4 reps per muscle group Static stretches should be performed Don t hold your breath, bounce, stretch a cold muscle The American College of Sports Medicine

23 Track your progress Set goals Track your physical activity Reward yourself

24 Characteristics of Effective Goals Behavioral: aim for actions rather than outcomes Flexible: ex. Jog or cycle 4 5 times a wk Specific: walk 2 miles w/o stopping Measurable: can you quantify your goals in miles, minutes, reps, etc? Reasonable: is it possible? Realistic: does it stand a good chance of happening? Challenging: is it challenging, BUT also realistic? Meaningful: is it important to you? Reward for specific accomplishments Have a time frame: set short and long term goals The American College of Sports Medicine

25 Stages of Change Pre contemplation: not interested Contemplation: Thinking about it Preparation: doing some, but not enough Action: meeting set criteria <6 mo Maintenance: meeting set criteria >6mo *Figure out what stage your in and begin There! The American College of Sports Medicine

26 Ready! Set! Plan ahead Make it important Make exercise fun and convenient Start slowly and increase gradually Apply the components of exercise Document your exercise

27 GO

28 Thank You! Questions???

Target Heart Rate and Estimated Maximum Heart Rate

Target Heart Rate and Estimated Maximum Heart Rate Target Heart Rate and Estimated Maximum Heart Rate One way of monitoring physical activity intensity is to determine whether a person's pulse or heart rate is within the target zone during physical activity.

More information

Cardio Component TABLE OF CONTENTS. Four Components of Fitness + Scores 2. Fitness Plan 3. Cardio Endurance 4. Cardio Fitness Worksheet (option 1) 5

Cardio Component TABLE OF CONTENTS. Four Components of Fitness + Scores 2. Fitness Plan 3. Cardio Endurance 4. Cardio Fitness Worksheet (option 1) 5 Cardio Component TABLE OF CONTENTS Four Components of Fitness + Scores 2 Fitness Plan 3 Cardio Endurance 4 Cardio Fitness Worksheet (option 1) 5 THE BEAT GOES ON (option 2) 6 DETERMINING YOUR TRAINING

More information

The Benefits of Exercise for People with Heart Disease

The Benefits of Exercise for People with Heart Disease The Benefits of Exercise for People with Heart Disease Your heart is a muscle that needs regular exercise. When you exercise, your heart has to pump blood faster to get it to your muscles and lungs, and

More information

Physical Activity and Weight Control

Physical Activity and Weight Control Physical Activity and Weight Control WIN Weight-control Information Network U.S. Department of Health and Human Services NATIONAL INSTITUTES OF HEALTH Physical Activity and Weight Control Physical activity

More information

Sport & Recreation. Simple steps to plan your cardio workouts

Sport & Recreation. Simple steps to plan your cardio workouts Sport & Recreation Simple steps to plan your cardio workouts What is it and why would you do it? Getting your heart rate up to certain levels and making your lungs work harder for 20-60 minutes, 3 to 5

More information

BACKPACKING TRIP DIFFICULTY SNAPSHOT

BACKPACKING TRIP DIFFICULTY SNAPSHOT BACKPACKING TRIP DIFFICULTY SNAPSHOT Of course these ratings are only an indicator of hike difficulty - every hike has its variables beyond elevation gain and distance including weather, experience/fitness,

More information

Fitter, Faster, Stronger, Longer: Precor Cardio Development Program

Fitter, Faster, Stronger, Longer: Precor Cardio Development Program Fitter, Faster, Stronger, Longer: Precor Cardio Development Program The Precor Cardio Development Program is a 3 phase training program that progressively guides your clients towards aerobic fitness and

More information

Your Pulse and Your Target Heart Rate

Your Pulse and Your Target Heart Rate Your Pulse and Your Target Heart Rate What is your pulse? Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower

More information

GA-3 Disaster Medical Assistance Team. Physical Fitness Guide

GA-3 Disaster Medical Assistance Team. Physical Fitness Guide GA-3 Disaster Medical Assistance Team Physical Fitness Guide PURPOSE: The purpose of this Physical Fitness Guide is to provide physical fitness training information to the members of the GA-3 Disaster

More information

Patient Information. and Physical Activity Diary. Wythenshawe Hospital Cardiac Rehabilitation. Name:... The ticker club Registered Charity No.

Patient Information. and Physical Activity Diary. Wythenshawe Hospital Cardiac Rehabilitation. Name:... The ticker club Registered Charity No. Wythenshawe Hospital Cardiac Rehabilitation Patient Information Remember : Lifelong regular physical activity - 0 minutes, five times per week is important for your general health. I feel so much better

More information

PHYSICAL ACTIVITY & EXERCISE STRATEGIES FOR BARIATRIC SURGERY PATIENTS

PHYSICAL ACTIVITY & EXERCISE STRATEGIES FOR BARIATRIC SURGERY PATIENTS PHYSICAL ACTIVITY & EXERCISE STRATEGIES FOR BARIATRIC SURGERY PATIENTS The University of Chicago Hospitals Center for the Surgical Treatment of Obesity (March 2005) BENEFITS OF PHYSICAL ACTIVITY In order

More information

Important Concepts of Physical Activity and Physical Fitness. To introduce important concepts and terms regarding physical activity and physical

Important Concepts of Physical Activity and Physical Fitness. To introduce important concepts and terms regarding physical activity and physical Chapter 1 Important Concepts of Physical Activity and Physical Fitness Chapter objectives: To introduce important concepts and terms regarding physical activity and physical fitness. To describe different

More information

IMGPT: Exercise After a Heart Attack 610 944 8140 805 N. RICHMOND ST (Located next to Fleetwood HS) Why is exercise important following a heart

IMGPT: Exercise After a Heart Attack 610 944 8140 805 N. RICHMOND ST (Located next to Fleetwood HS) Why is exercise important following a heart Why is exercise important following a heart attack? Slow progression back into daily activity is important to strengthen the heart muscle and return blood flow to normal. By adding aerobic exercises, your

More information

USCGA Health and Physical Education Fitness Preparation Guidelines

USCGA Health and Physical Education Fitness Preparation Guidelines USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.

More information

Pulmonary Rehabilitation Program - Home Exercise Program

Pulmonary Rehabilitation Program - Home Exercise Program Pulmonary Rehabilitation Program - Home Exercise Program Getting Started Regular exercise should be a part of life for everyone. Exercise improves the body's tolerance to activity and work, and strengthens

More information

General Home Activity and Exercise Guidelines

General Home Activity and Exercise Guidelines General Home Activity and Exercise Guidelines After a Heart Attack / Angina Angioplasty / Stent Heart Failure Heart Health Risk Reduction Program Vancouver Island Health Authority Created January 2002;

More information

Welcome to. Get Fit!

Welcome to. Get Fit! Welcome to Get Fit! UC Wellness and Fitness Program October 15, 2005 April 30, 2006 Congratulations! You re taking an important step to leading a healthier lifestyle. By enrolling in Get Fit!, you are

More information

Aerobic Exercise Study Guide

Aerobic Exercise Study Guide Aerobic Exercise Study Guide The term aerobics was coined to refer to a variety of exercises that strengthens the cardiovascular respiratory system by boosting the body s consumption of oxygen. The use

More information

THE MATH OF FITNESS. By Eric Kim

THE MATH OF FITNESS. By Eric Kim THE MATH OF FITNESS By Eric Kim How is Math Relevant to Fitness? Math helps us to maintain our exercise routines. Math is used to calculate short- term and long- term goals. Math is used to measure our

More information

IFA Senior Fitness Certification Test Answer Form

IFA Senior Fitness Certification Test Answer Form IFA Senior Fitness Certification Test Answer Form In order to receive your certification card, take the following test and mail this single page answer sheet in with your check or money order in US funds.

More information

CARDIAC REHABILITATION HOME EXERCISE ADVICE

CARDIAC REHABILITATION HOME EXERCISE ADVICE CARDIAC REHABILITATION HOME EXERCISE ADVICE Introduction Exercise is a very important as part of your rehabilitation and your future health. You will need to exercise at least three times per week, minimum,

More information

WHAT IS THE CORE RECOMMENDATION OF THE ACSM/AHA PHYSICAL ACTIVITY GUIDELINES?

WHAT IS THE CORE RECOMMENDATION OF THE ACSM/AHA PHYSICAL ACTIVITY GUIDELINES? PHYSICAL ACTIVITY AND PUBLIC HEALTH GUIDELINES FREQUENTLY ASKED QUESTIONS AND FACT SHEET PHYSICAL ACTIVITY FOR THE HEALTHY ADULT WHAT IS THE CORE RECOMMENDATION OF THE ACSM/AHA PHYSICAL ACTIVITY GUIDELINES?

More information

6 Week Program: Beginner

6 Week Program: Beginner 6 Week Program: Beginner Introduction The Program This program has been developed by an Exercise Physiologist to provide individuals at all fitness levels with a comprehensive exercise program that can

More information

UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS

UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical

More information

Healthy at Heart FEELING GOOD. Reduce Your CV Risk. It s Not Just Your Body. It s Your Outlook, Too. Issue 3

Healthy at Heart FEELING GOOD. Reduce Your CV Risk. It s Not Just Your Body. It s Your Outlook, Too. Issue 3 Issue 3 Healthy at Heart Reduce Your CV Risk FEELING GOOD It s Not Just Your Body. It s Your Outlook, Too. Inside: Tips for staying active and feeling good all over Speak to your healthcare provider before

More information

5TH GRADE FITNESS STUDY GUIDE

5TH GRADE FITNESS STUDY GUIDE PHYSICAL EDUCATION 5 TH GRADE FITNESS STUDY GUIDE PART I. Revised 5-13 DIRECTIONS: Review the following terms and concepts. Do not try to memorize the definitions, rather think about and understand: 1)

More information

Cardiac rehabilitation

Cardiac rehabilitation NHS Choices Provides online information and guidance on all aspects of health and healthcare, to help you make choices about your health. w: www.nhs.uk Become a member of your local hospitals, and help

More information

number of exercise or activity sessions per week e.g. three sessions (Tuesday, Thursday and Sunday)

number of exercise or activity sessions per week e.g. three sessions (Tuesday, Thursday and Sunday) F.I.T.T. Principle A guide used to develop a personal exercise plan Frequency: number of exercise or activity sessions per week e.g. three sessions (Tuesday, Thursday and Sunday) Intensity: level of exertion

More information

Strength Training HEALTHY BONES, HEALTHY HEART

Strength Training HEALTHY BONES, HEALTHY HEART Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition

More information

T S F L. C O M 8 0 0. 5 7 2. 4 4 1 7

T S F L. C O M 8 0 0. 5 7 2. 4 4 1 7 Exercise guide WELCOME Regular exercise is a necessary part of losing weight and maintaining weight loss. Exercise can also help prevent many chronic diseases and helps improve your overall mood. Incorporating

More information

Interval Training. Interval Training

Interval Training. Interval Training Interval Training Interval Training More work can be performed at higher exercise intensities with same or less fatigue than in continuous training Fitness Weight Loss Competition Baechle and Earle, Essentials

More information

FITTING IN FITNESS. Diane Andrea, RD, LD Wellness Consultant J.W. Terrill

FITTING IN FITNESS. Diane Andrea, RD, LD Wellness Consultant J.W. Terrill FITTING IN FITNESS Diane Andrea, RD, LD Wellness Consultant J.W. Terrill Benefits of Exercise Helps control weight Reduce high blood pressure Reduce risk for diabetes Reduce risk for heart disease Reduce

More information

Weight Room Rules. 7. A towel is recommended for use in the Weight Room to use as a barrier when working on the benches and mats.

Weight Room Rules. 7. A towel is recommended for use in the Weight Room to use as a barrier when working on the benches and mats. Weight Room Rules 1. The Weight Room and Recreation Facilities are for the use of Barnard students, Barnard faculty & staff, Barnard alumnae (with Sport Pass) and Columbia undergraduate students (CC, SEAS).

More information

Exercise Principles and Guidelines for Persons with Cerebral Palsy and Neuromuscular Disorders

Exercise Principles and Guidelines for Persons with Cerebral Palsy and Neuromuscular Disorders Exercise Principles and Guidelines for Persons with Cerebral Palsy and Neuromuscular Disorders INTRODUCTION: Health and well being are the result of many factors: Physical activity is one of these factors.

More information

Manage cancer related fatigue:

Manage cancer related fatigue: Manage cancer related fatigue: For People Affected by Cancer In this pamphlet: What can I do to manage fatigue? What is cancer related fatigue? What causes cancer related fatigue? How can my health care

More information

Exercise Intensity in Cardiac Rehabilitation: The Clinical Side of the Coin

Exercise Intensity in Cardiac Rehabilitation: The Clinical Side of the Coin Exercise Intensity in Cardiac Rehabilitation: The Clinical Side of the Coin Bonnie Sanderson,PhD, RN, FAACVPR AACVPR President 2010-2011 Associate Professor Auburn University School of Nursing Overview

More information

Physical Fitness Training. 12 Week Preparation Program

Physical Fitness Training. 12 Week Preparation Program OVERVIEW Physical Fitness Training 12 Week Preparation Program To help prepare you for a career in law enforcement, the Recruitment Team of the Las Vegas Metropolitan Police Department has instituted a

More information

Your Results. For more information visit: www.sutton.gov.uk/healthchecks. Name: Date: In partnership with

Your Results. For more information visit: www.sutton.gov.uk/healthchecks. Name: Date: In partnership with Your Results Name: Date: For more information visit: www.sutton.gov.uk/healthchecks In partnership with Introduction Everyone is at risk of developing diabetes, heart disease, kidney disease, stroke and

More information

Chapter 5. Fitness Assessment

Chapter 5. Fitness Assessment Chapter 5 Fitness Assessment Table 5-5. Criteria for Waist Circumference in Adults Waist Circumference cm (in) Risk category Females Males Very low < 70 cm (< 28.5 in.) < 80 cm (31.5 in.) Low 70 89 (28.5-35.0)

More information

Beating insulin resistance through lifestyle changes

Beating insulin resistance through lifestyle changes Beating insulin resistance through lifestyle changes This information is relevant to people at risk for type 2 diabetes, those who already have type 2 diabetes, pre- diabetes, polycystic ovary syndrome

More information

Stretching to Improve Flexibility

Stretching to Improve Flexibility MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Stretching to Improve Flexibility About This Kit Stretching exercises are an important part of a balanced fitness

More information

Lesson Fifteen Cardiorespiratory Health: Learning about Heart Rate Zones

Lesson Fifteen Cardiorespiratory Health: Learning about Heart Rate Zones Lesson Fifteen Cardiorespiratory Health: Learning about Heart Rate Zones Objectives After participating in this lesson students will Learn the five heart rate zones. Understand that the heart works harder

More information

GCSE P.E. REVISION BOOKLET

GCSE P.E. REVISION BOOKLET GCSE P.E. Short Course REVISION BOOKLET Name: How many mice, like the one above, can you find in this revision booklet?! 2 GCSE PE Revision! Dear Student, Here are a few ideas to help you to revise in

More information

Cardiac Rehabilitation. Exercise and Education Program

Cardiac Rehabilitation. Exercise and Education Program Cardiac Rehabilitation Exercise and Education Program Cardiac Rehabilitation Dear Patient: Cardiac rehabilitation is an important part of your recovery. Our progressive cardiac rehabilitation program

More information

Certificate in Personal Training Case-Study Marking Checklist Unit Number: 500/8259/0of 2

Certificate in Personal Training Case-Study Marking Checklist Unit Number: 500/8259/0of 2 Candidate Name: Assessor Name: IV Name: Certificate in Personal Training Case-Study Marking Checklist Unit Number: 500/8259/0of 2 Date: Date: NB: Candidates must achieve enough passes to show competency

More information

THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT

THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT Badminton is an Olympic Sport It is played by groups, families and individuals of all ages and it provides a healthy, lifelong sport activity that

More information

Introducing your plan: the Public Action Guide

Introducing your plan: the Public Action Guide E X E R C I S E I S M E D I C I N E Research proves that exercise has a role in the treatment and prevention of more than 0 chronic diseases including diabetes, heart disease, obesity and hypertension.

More information

This chapter presents

This chapter presents Chapter 8 Aerobic Fitness Programs T This chapter presents programs for three levels of aerobic fitness: a starter program for low fit or previously sedentary individuals (fitness under 35 ml/kg min);

More information

Benefits of exercise:

Benefits of exercise: Exercise makes your blood sugar go down! Your body needs to be active! Exercise is a part of good diabetes care Benefits of exercise: Exercise makes your blood sugar go down Helps to keep your blood pressure

More information

Get Fit! With Weight Training. By: Aaron England, DC

Get Fit! With Weight Training. By: Aaron England, DC Get Fit! With Weight Training By: Aaron England, DC Born in LCCH Graduated from Manson High in 1999 BS in Biology w/ minor in Chemistry from BYU- Idaho Doctor of Chiropractic from Palmer College of Chiropractic

More information

Name Per Roll WHY PE 101? Covers important fitness related concepts used through middle and high school physical education

Name Per Roll WHY PE 101? Covers important fitness related concepts used through middle and high school physical education WHY PE 101? Covers important fitness related concepts used through middle and high school physical education Benefitis of Physical Activity Sportsmanship Education Goal Setting (SMARTI) The 5 Fitness Components

More information

The type of cancer Your specific treatment Your pre training levels before diagnose (your current strength and fitness levels)

The type of cancer Your specific treatment Your pre training levels before diagnose (your current strength and fitness levels) Exercise and Breast Cancer: Things you can do! Cancer within the fire service is one of the most dangerous threats to our firefighter s health & wellness. According to the latest studies firefighters are

More information

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine.

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine. OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause

More information

Be Active Your Way. A Guide for Adults. Be Active, Healthy, and Happy! Based on the 2008 Physical Activity Guidelines for Americans

Be Active Your Way. A Guide for Adults. Be Active, Healthy, and Happy! Based on the 2008 Physical Activity Guidelines for Americans Be Active Your Way A Guide for Adults Based on the 2008 Physical Activity Guidelines for Americans Be Active, Healthy, and Happy! Be Active Your Way A Guide for Adults Wondering about how much activity

More information

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,

More information

DIABETES MELLITUS. By Tracey Steenkamp Biokineticist at the Institute for Sport Research, University of Pretoria

DIABETES MELLITUS. By Tracey Steenkamp Biokineticist at the Institute for Sport Research, University of Pretoria DIABETES MELLITUS By Tracey Steenkamp Biokineticist at the Institute for Sport Research, University of Pretoria What is Diabetes Diabetes Mellitus (commonly referred to as diabetes ) is a chronic medical

More information

GCE PHYSICAL EDUCATION PE2 UNIT GUIDE. Content Title: Methods of training. Practical Application/Explanation. Fartlek training. Continuous training

GCE PHYSICAL EDUCATION PE2 UNIT GUIDE. Content Title: Methods of training. Practical Application/Explanation. Fartlek training. Continuous training Content Title: Methods of training Key points GCE PHYSICAL EDUCATION Different methods of training How to design specific training sessions How to design a training programme PE2 UNIT GUIDE Practical Application/Explanation

More information

Cardiac Rehabilitation

Cardiac Rehabilitation Cardiac Rehabilitation Exercise and Education Program Always thinking. Always caring. Cardiac Rehabilitation Dear Patient: Cardiac rehabilitation is an important part of your recovery. Our progressive

More information

Throughout this reference summary, you will find out what massage therapy is, its benefits, risks, and what to expect during and after a massage.

Throughout this reference summary, you will find out what massage therapy is, its benefits, risks, and what to expect during and after a massage. Massage Therapy Introduction Massage therapy is the manipulation of the soft tissues of the body, including the skin, tendons, muscles and connective tissue by a professional, for relaxation or to enhance

More information

The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being.

The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. Welcome to the world of Power Plate Exercise The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. It works by accelerating the body s natural response

More information

Welcome! Tuesday, July 16, 2013 10-11 am

Welcome! Tuesday, July 16, 2013 10-11 am Tuesday, July 16, 2013 10-11 am Welcome! Grennan Sims, RD, LD District Dietitian/Nutrition Education Coordinator Hickman Mills C-1 School District, Kansas City, MO Objectives: Learn what heart disease

More information

Myth vs. Reality: Diabetes Related

Myth vs. Reality: Diabetes Related Myth: Only medication can control my diabetes. Reality: Lifestyle changes such as good nutrition, increased physical activity, weight loss and limiting alcohol/cigarette consumption can have a positive

More information

Running Injury Prevention Tips & Return to Running Program

Running Injury Prevention Tips & Return to Running Program Department of Rehabilitation Services Physical Therapy The intent of these guidelines is to provide the athlete with a framework for return to sports activity following injury. These guidelines should

More information

SENIOR S HEALTH INFORMATION PACK. www.northsfitness.com.au

SENIOR S HEALTH INFORMATION PACK. www.northsfitness.com.au SENIOR S HEALTH INFORMATION PACK www.northsfitness.com.au North Sydney Leagues Club 12 Abbott Street, Cammeray NSW 2062 T: 02 9245 3011 E: fitness@norths.com.au It s never too late to start... Seniors

More information

Viva Le Tour and Viva Lance! #$ %&'( )##

Viva Le Tour and Viva Lance! #$ %&'( )## You know I can t let Lance s final tour win go without some sort of mention. Of course by now everyone knows his story, his fight back from cancer, his 7 consecutive Tour de France victories, his ability

More information

12 Week Do-it-Yourself Fitness Program

12 Week Do-it-Yourself Fitness Program 12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure

More information

The Effects of Participation in Marching Band on Physical Activity and Physical Fitness in College Aged Men and Women

The Effects of Participation in Marching Band on Physical Activity and Physical Fitness in College Aged Men and Women University of Rhode Island DigitalCommons@URI Senior Honors Projects Honors Program at the University of Rhode Island 2013 The Effects of Participation in Marching Band on Physical Activity and Physical

More information

Physical Activity and Your Heart

Physical Activity and Your Heart Y O U R G U I D E T O Physical Activity and Your Heart U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart, Lung, and Blood Institute YOUR GUIDE TO Physical Activity

More information

Session 13: Overview. Quick Fact: Session 13: Jump Start Your Activity Plan. Jump Start Your Routine. Adding Variety

Session 13: Overview. Quick Fact: Session 13: Jump Start Your Activity Plan. Jump Start Your Routine. Adding Variety Session 13: Overview Jump Start Your Routine After a while, your activity routine might become a little boring. Boredom is a problem because it may cause you to slip back into old habits. It is important

More information

Do You Have the Courage to Finally Unite Your Mind, Body and Spirit for a Health and Fitness Awakening?

Do You Have the Courage to Finally Unite Your Mind, Body and Spirit for a Health and Fitness Awakening? 1 P a g e Adult & Senior Personal Training, Health, Fitness, Martial Arts Training and Coaching Use Exercise as Your Fountain of Youth -- Combat the Effects of Aging with Exercise Do You Have the Courage

More information

Activity and Exercise Guide for Heart Patients

Activity and Exercise Guide for Heart Patients Template: After Surgery Heart Health Program Activity and Exercise Guide for Heart Patients A guide for people recovering from heart attack, angina, angioplasty or cardiac stent insertion Your name: 01-05

More information

What Are the Health Benefits Associated with Strength Training?

What Are the Health Benefits Associated with Strength Training? Strength Training Program Necessary Basic information to obtain results. -- Most of the information contained in this handout is based on information gathered, researched, and presented by the National

More information

Exercise Prescription Case Studies

Exercise Prescription Case Studies 14 Exercise Prescription Case Studies 14 14 Exercise Prescription Case Studies Case 1 Risk Stratification CY CHAN is a 43-year-old man with known history of hypertension on medication under good control.

More information

Fit for Flight. Developing a Personal Fitness Program

Fit for Flight. Developing a Personal Fitness Program Fit for Flight Developing a Personal Fitness Program The purpose of this brochure is to provide you with basic guidelines for developing a balanced physical fitness program and customizing a workout to

More information

PERSONAL TRAINING FITNESS ASSESSMENT

PERSONAL TRAINING FITNESS ASSESSMENT PERSONAL TRAINING FITNESS ASSESSMENT A fitness assessment is a great way to evaluate your current fitness level. It includes a series of measurements that help determine physical fitness and are a great

More information

How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written

How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written The following is a guide for the American Lung Association Stairclimb climbers who need assistance in their training. Stair climbing is a grueling, strenuous sport and such a sport should not be embarked

More information

Why should our fitness center administer fitness tests?

Why should our fitness center administer fitness tests? Why should our fitness center administer fitness tests? There are two basic reasons for administering fitness tests: 1. Assessing a participant s current fitness. 2. Measuring fitness improvement over

More information

Cardiac Rehabilitation

Cardiac Rehabilitation Cardiac Rehabilitation Introduction Experiencing heart disease should be the beginning of a new, healthier lifestyle. Cardiac rehabilitation helps you in two ways. First, it helps your heart recover through

More information

About the health benefits of walking, march and Nording Walking.

About the health benefits of walking, march and Nording Walking. About the health benefits of walking, march and Nording Walking. Project and realization: Marta Szymańska, Kl. I F Walking is the most natural and the simplest form of physical activity. It doesn t require

More information

Heart Monitor Training for the Compleat Idiot By John L. Parker, Jr.

Heart Monitor Training for the Compleat Idiot By John L. Parker, Jr. Estimating Your Max Heart Rate There are a number of ways to estimate your maximum heart rate. The best way is to get on a treadmill and slowly increase the speed or the incline until your heart rate is

More information

Strong muscles are important to your health and well-being.

Strong muscles are important to your health and well-being. Strength Training: Get Stronger, Leaner and Healthier HELTH CTION GUIDE Strong muscles are important to your health and well-being. They allow you to go through the day without becoming overly tired while

More information

What is Physical Fitness?

What is Physical Fitness? What is Physical Fitness? Physical fitness is made up of two components: Skill-related fitness and Health related fitness. Skill related fitness items are factors, which relate to the possibility of you

More information

REPs CPD UPSKILLING PAPER 14 16 year olds (Children's Fitness)

REPs CPD UPSKILLING PAPER 14 16 year olds (Children's Fitness) Young People This guidance relates to the provision of safe exercise instruction to young people in a gym and studio environment (aged 14 to 17). Gym and studio environments are typically designed with

More information

Skills Assessment & Trades Orientation Physical Training Guide. bright. Generating bright futures

Skills Assessment & Trades Orientation Physical Training Guide. bright. Generating bright futures Skills Assessment & Trades Orientation Physical Training Guide Power Elec t r ician, Oper at ing Technician, & Aboriginal Pre-placement Tr aining Progr ams (N or t hern / S outhern) Generating bright futures

More information

PERSONAL TRAINING PACKET. Revised: 6/24/15

PERSONAL TRAINING PACKET. Revised: 6/24/15 PERSONAL TRAINING PACKET Revised: 6/24/15 Packages and Prices Advanced Trainer Rates: Advanced trainers are experienced trainers who hold a degree in Exercise/Fitness Science and/ or are certified though

More information

Strength Training for the Shoulder

Strength Training for the Shoulder Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weighttraining program for the shoulder. Starting Your Weight Training Program Start

More information

INFORMED CONSENT INFORMED CONSENT FOR PARTICIPATION IN A HEALTH AND FITNESS TRAINING PROGRAM

INFORMED CONSENT INFORMED CONSENT FOR PARTICIPATION IN A HEALTH AND FITNESS TRAINING PROGRAM INFORMED CONSENT INFORMED CONSENT FOR PARTICIPATION IN A HEALTH AND FITNESS TRAINING PROGRAM NAME: DATE: 1. PURPOSE AND EXPLANATION OF PROCEDURE I hereby consent to voluntarily engage in an acceptable

More information

Cardiorespiratory Endurance

Cardiorespiratory Endurance 8 Cardiorespiratory Endurance In This Chapter LESSON 8.1 Cardiorespiratory Endurance Facts SELF-ASSESSMENT Step Test and One-Mile Run Test LESSON 8.2 Building Cardiorespiratory Endurance TAKING CHARGE

More information

BEING ACTIVE TO FEEL YOUR BEST. Have more energy. Reduce stress. Sleep better. Build strength.

BEING ACTIVE TO FEEL YOUR BEST. Have more energy. Reduce stress. Sleep better. Build strength. BEING ACTIVE TO FEEL YOUR BEST Have more energy. Reduce stress. Sleep better. Build strength. Being active is anything that gets you up and moving! You don t have to join a gym or run around a track. Just

More information

This program is an intermediate to advanced plan to train you for a Half Ironman with power.

This program is an intermediate to advanced plan to train you for a Half Ironman with power. 12 Week Half Ironman 70.3 NOLA with Power This program should be used for an athlete who has: 1. A very strong base of 4-6 months of consistent training 2. A strong swim or run background 3. Has trained

More information

PREPARATION AND TRAINING SCHEDULES FOR YOUR CAREER IN THE ROYAL NAVY LIFE WITHOUT LIMITS

PREPARATION AND TRAINING SCHEDULES FOR YOUR CAREER IN THE ROYAL NAVY LIFE WITHOUT LIMITS PREPARATION AND TRAINING SCHEDULES FOR YOUR CAREER IN THE ROYAL NAVY LIFE WITHOUT LIMITS ROYAL NAVY FITNESS PROGRAMME Now that you are considering a career in the Royal Navy, you should be aware of the

More information

Chapter 4. Vocabulary. Name Class Date

Chapter 4. Vocabulary. Name Class Date Chapter 4 Vocabulary physical activity anaerobic exercise anabolic steroids physical fitness overload health screening sedentary lifestyle progression overexertion osteoporosis specificity heat cramps

More information

Tests For Predicting VO2max

Tests For Predicting VO2max Tests For Predicting VO2max Maximal Tests 1.5 Mile Run. Test Population. This test was developed on college age males and females. It has not been validated on other age groups. Test Procedures. A 1.5

More information

PROGRAMMING PERSONAL TRAINING WITH CLIENTS

PROGRAMMING PERSONAL TRAINING WITH CLIENTS UNIT 5 PROGRAMMING PERSONAL TRAINING WITH CLIENTS This is a mandatory unit that is locally assessed and internally verified and subject to external verification by an OCR external verifier. The following

More information

General Home Activity and Exercise Guidelines After Coronary Artery Bypass Graft Surgery or Valve Surgery

General Home Activity and Exercise Guidelines After Coronary Artery Bypass Graft Surgery or Valve Surgery PLEASE KEEP AT BEDSIDE UNTIL DISCHARGE General Home Activity and Guidelines After Coronary Artery Bypass Graft Surgery or Valve Surgery / Health and Wellness Created January 2002; Revised February 2004

More information

In structured sports programs, participation and enjoyment should be emphasized rather than competition and winning.

In structured sports programs, participation and enjoyment should be emphasized rather than competition and winning. Preschool Children The California Department of Health Services Physical Activity for Children, Youth, and Adults All preschool children should participate every in a form of physical activity appropriate

More information

A program presented by... WellStar Health System Diabetes Education. Lisa Mason, MS,RD,LD,CDE

A program presented by... WellStar Health System Diabetes Education. Lisa Mason, MS,RD,LD,CDE A program presented by... WellStar Health System Diabetes Education Lisa Mason, MS,RD,LD,CDE What this program is about Preventing or delaying diabetes Prediabetes What are the numbers? Normal: fasting

More information

Bonnie Dunton RN COHC OHN DuPont NA Region IHS Consultant

Bonnie Dunton RN COHC OHN DuPont NA Region IHS Consultant Bonnie Dunton RN COHC OHN DuPont NA Region IHS Consultant It is common knowledge that a healthier workforce benefits both the business and the employee by: increased productivity safer work environment

More information

Illinois Law Enforcement Training and Standards Board. Preface

Illinois Law Enforcement Training and Standards Board. Preface Illinois Law Enforcement Training and Standards Board Preface The Illinois Law Enforcement Training and Standards Board, in recognizing the importance of physical fitness status for academy performance

More information

Interpreting fitnessgram

Interpreting fitnessgram Interpreting fitnessgram Results FITNESSGRAM uses criterion-referenced standards to evaluate fitness performance. These standards have been established to represent a level of fitness that offers some

More information