Exercise Leadership for Health and Fitness Week 9 – EF205

The more popular ones include: ACSM (American College of Sports Medicine) YMCA (mirrors ACSM certifications) AFAA (Aerobics and Fitness Association of America) ACE (American Counsel on Exercise) NSCA (National Strength and Conditioning Association)

Role model Program planning Varying the program Accommodating individual differences Maintaining control Monitoring progress

Listening skills Attention to individual needs Integration of new participants into the program Educational and motivational skills Rapport and empathy Consistency, honesty, and tactfulness Skills for opening avenues of communication

Show a sincere interest in participants. Be enthusiastic. Develop a personal relationship with each participant. Consider the reasons that individuals exercise. Practice what you preach. Honor special days. Attend to orthopedic and musculoskeletal problems.

Begin with regular activity. Gradually work up to recommended levels. Include a variety of activities. Evaluate and revise.

The term in review

Cardiorespiratory Function Relative Leanness Muscular Strength Muscular Endurance Flexibility

Agility Balance Coordination Power Speed

HR = heart rate. Decreases as a result of long term endurance training. SV = stroke volume. Increases as a result of long term endurance training. Q = cardiac output. Increases (barely) as a result of long term endurance training.

Cigarette smoking Stress levels Cynicism Diet Exercise Heredity/Family History Environment Access to adequate health care

Par-Q & You (page 23 in your FPH book) Health Status Questionnaire (page in your FPH book) Informed Consent Fitness Evaluation Exercise Prescription Follow-Up

Standing Height Weight Resting Heart Rate Skinfold tests for men and women (at 3 or 4 sites) Sit-and-reach test for flexibility Submaximal bicycle test for cardiorespiratory endurance (3-minute step test for mass testing) Bench press test (35 lbs for women, 80 lbs for men) at a rate of 30 times per minute for muscular strength and endurance One-minute timed sit-ups for abdominal muscular endurance

Warm Up Aerobic Endurance Exercise Cool Down Muscular Strength & Endurance Exercises Flexibility Exercises

Fis for FREQUENCY Iis for INTENSITY Tis for TIME Tis for TYPE

Increased joint movement Improved circulation Improved performance Improved posture Valuable during cool-down phase Prevention of low-back problems Improved coordination and balance

Helps you to: Be better at physical work, sports, and recreation Look better and feel better about yourself Control your weight Manage stress and anxiety Prevent osteoporosis Maintain good posture and avoid back and neck pain Digest food better Suffer few injuries and have better balance

EF205-1: Describe the components of physical fitness and performance EF205-2: Define the process for evaluating health status EF205-3: Discuss exercise physiology and activity related changes EF205-4: Correlate cardio-respiratory fitness guidelines with exercise and fitness requirements EF205-5: Evaluate current strategies used in aerobic and anaerobic training If you don’t think we did, then we’ll just have to start over and do it all over again.

The opening sentence of A Tale of Two Cities, by Charles Dickens. What did you like the best about this class? What did you like the least?

Just a couple of parting words…

Remember when you had to ask a professional to help you with your body composition? Not everyone was met with open arms. I want that experience to stick with you. Someday an aspiring health and wellness student will come to you asking for help. Help them, and don’t think twice about it! We can all use a little good Karma.

“Do not go where the path may lead, go instead where there is no path and leave a trail.” - Ralph Waldo Emerson Great term, and good luck to you all! If you have any questions about the remaining work, please let me know. …Billy