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Initiation of New Workout Program

Initiation of New Workout Program


Motivation

Weight Loss

Social Affiliation

Physical Appearance

Competition

Health Benefits

Stress Relief

Factors in Choosing Workouts

Time of Day

Choose the most convenient time of day

Available Facilities

Fitness Center

Home

Outdoors

Mode of Workout

Enjoyable activities

Conducive to goals

Social Setting

With a partner

In a group

Alone

Components of Health Related Physical Fitness

Body Composition

Refers to the proportion of body fat to lean body tissue

% Fat vs. total body weight

total body weight. = bone, muscle, fat

fat weight = % of wt. contributed to fat tissue

Male vs. female - % fat recommendation

Flexibility

Extent and range of motion around a joint

Injury prevention

Static stretching

Strength and Endurance

Strength- amount of force exerted by a group of muscles

Endurance- ability to maintain a contraction over a period of time

Cardiorespiratory Fitness

Body's ability to consume and process O2

Aerobic activities

Components of a workout

Frequency - 3-5 days/wk

<3 days less improvement in VO2 max

>5 days subject to injury

Intensity- 60-80% VO2 max

Duration - goal 20-30 min continuous activity

Elements of a Cardiovascular Program:

Warm-up 5-10 min

Conditioning 20-60 min

Cool-down 5-10 min

Principles of Training

Specificity

Specific activities elicit specific adaptations creating specific training effects

Reversibility

If training ceases, strength and endurance diminishes

Progression

Gradual increase in "work" over a period of training

Overload

Strength and endurance will increase only if muscles and the cardiovascular system are systematically subjected to workloads greater than those to which they are accustomed

Workout Gear

Shoes

Qualities

Shock absorption

Cushion

Support

Function

Cross training

Running

Walking

Aerobic

Court

Undergarments:

Male

Athletic supporter

Minimize movement

Support

Women:

Sports top:

Minimize movement

Support tissue

Cooper's ligaments

Clothing

Warm weather:

Thin, light

Loose fitting

Porous

Allow for heat evaporation

Cold weather

Layers

Gortex

water proof

heat escapes

Head, hand protection


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19258768373

2276 Camino Ramon
San Ramon, Contra Costa County 94583
USA

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