Introduction to Fitness Lesson #3: Workout Room Orientation PAF3O/PAF4O

What’s the Workout Room For? The workout room is evidently for working out. Throughout this course, you will develop and adapt a workout plan that suits you and your goal(s). The workout room is for implementing your fitness plans.

What’s in the Workout Room Cardio equipment Strength equipment Free weights Machines

Cardiovascular Equipment What are we talking about? Treadmills Ellipticals Stationary Bikes (next door)

Cardiovascular Equipment We only have two elliptical machines! One person on at a time Even amount of weight on foot pads Face forward Use legs & arms or just legs Speed under 90 Don’t try and kill the machine

Cardiovascular Equipment Speed--no higher than 7.0 Elevation no higher than 7 7 minutes on the treadmill Only the person on the treadmill can touch the buttons and be on it Face forward on the treadmill No goofing off

Strength Equipment Free Weights Selectorized Machines Barbells, Dumpbells, Olympic plates Selectorized Machines Pin adjustment, weight stack Plate-loaded Machines Uni-lateral, Iso-lateral

Strength Equipment: Free Weights Dumbbells, barbells, weight plates Medicine balls, kettlebells Benches, racks, and trees Free weights are more economical than machines You need proper training and supervision

Strength Equipment: Free Weights

Strength Equipment: Free Weights

Strength Equipment: Free Weights

Strength Equipment: Selectorized Machines Single-stations or Multi “jungle gym” Cables, belts, pulleys, chains Generally good for novices Less stabilization required

Strength Equipment: Selectorized Machines Nautilus Nitro Cybex VR2

Strength Equipment: Selectorized Machines Nautilus “Jungle Gym” Nautilus Gravitron

Strength Equipment: Plate-Loaded Machines Can be: Unilateral Iso-lateral (i.e. Hammer Strength) Better safety than free weights Heavier weight workouts

Strength Equipment: Plate-Loaded Machines

Strength Equipment: Plate-Loaded Machines Hammer Strength Plate Loaded Body Master

Strength Equipment: Plate-Loaded Machines

Strength Equipment: Plate-Loaded Machines Adjust weights Always adjust your own weight Do not pull pin when weights are lifted Place pin securely to ensure safety Use light enough weight to lift 16 reps without help Adjust seat height (if applicable) Make sure exercise joint lines up with equipment joint/handles Sit firmly on equipment Place feet on ground Grip handles firmly

Fitness Room Rules Do not enter unless accompanied by a teacher Follow your teachers instructions carefully Do not throw any objects, run, chase, or horseplay- ever

Fitness Room Rules Wear appropriate workout clothing Wear appropriate shoes (closed toe shoes, preferably tennis shoes or running shoes) Use proper spotting techniques when lifting free weights or use of bench press Always warm up before working out Practice perfect form before lifting heavier weights Check weights before you lift Be aware of your surroundings Stop working out if you feel dizzy When in doubt ask for help

Fitness Room Safety Equipment can be dangerous. CAREFUL WITH THE WEIGHT STACK – IT CAN CRUSH BODY PARTS! Do not slam or drop the dumbbells or plate loaded bar on the floor. Be cautious of others – do not disrupt others during workouts. Use equipment correctly – Improper use can cause injury. All students are entitled to at least 7 minutes on a cardio vascular machine. The weights on the weight machines should never be “slammed”; the student should be in control of the weight for the entire set. Each student must read and understand the instructions for each machine before they begin their set.

Some Important Exercise CONCEPTS

One completion of an activity or exercise. Parts of the Workout Repetition (rep) One completion of an activity or exercise. Term to Know A repetition, or rep, is the most basic component of a resistance-training program.

A group of consecutive reps for any exercise. Parts of the Workout Set A group of consecutive reps for any exercise. Term to Know If you do ten push-ups, one right after the other, you have done one set of ten reps.

Parts of the Workout Exercise A series of repetitive muscle contractions that build strength and endurance. Term to Know In a typical workout, you will do several sets of several different exercises.

Parts of the Workout Every exercise has as its primary target a muscle group within one of the six weight-training “body areas.” Shoulders Arms Back Chest Abdominals Legs

Types of Contractions Concentric vs. Eccentric (shortening) LIFTING LIFTING Eccentric Eccentric (lengthening) Diagram shows that both phases of the lift can promote strength gains. By lifting in a slow and controlled manner you can increase the overload on the muscle and make quicker gains. LOWERING LOWERING Both phases can build muscle! Both phases can build muscle! 20

Compound and Isolation Exercises What Are Compound Exercises? ….exercise that uses a wide variety of movements through a wide range of motion What Are Isolation Exercises? …exercises that work only one muscle or muscle group and only one joint at a time. Examples of isolation exercises include the biceps curl or the quadriceps extension.

Compound Exercises …exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion Quads: Squats, Front Squats, Leg Presses Hamstrings: Stiff-Legged Deadlift, Lying Leg Curl Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise Back: Pull-up, Bent Over Row, One Arm Dumbbell Row Deltoids: Press behind Neck, Dumbbell Press, Military Press, Shrugs Chest: Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip Dips Triceps: Lying Triceps Extension, Close Grip bench Press, Pushdowns, Seated Triceps ext. Biceps: Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl

Compound Exercises Isolation means: to set apart or cut off from others … exercises work only one muscle or muscle group and only one joint at a time Chest 1. Cable Crossovers 2. Wide Grip Bench Press 3. Dumbbell Decline Press Shoulders 1. Bent Over Dumbbell Raise 2. One Arm Front Cable Raise 3. Lying One-Arm Lateral Raise 4. One-Arm Dumbbell Raise Back 1. Straight-Arm Pull Downs 2. Two-Handed Dumbbell Rows 3. Stiff-Legged Good Morning 4. Barbell Shrug Behind Back Arms 1. One Arm Preacher Curls 2. Alternate Hammer Curl 3. Reverse Barbell Curl 4. Overhead One Arm Cable Extension 5. Decline Dumbbell Extension Legs 1. Leg Extensions 2. Standing Leg Curl 4. Calf Raise On The Leg Press Machine

Principles of Exercise There are a few fundamental principles of exercise that needs to be applied in order to achieve success with an exercise program

Progression Gradual increase intensity, frequency, and/or duration of exercise over a period of time Think about the FITT principle, which is on a later slide in this presentation You can increase this over a period of weeks, months, or years

Specificity Choose specific exercises to perform in order to improve a particular component of fitness E.g., endurance

Regularity Exercise conducted at regular intervals each week, continuing throughout the year and throughout your life

Steps to Creating and Following Your Fitness Plan Assess your fitness level (in the area(s) that you want to improve) Design a fitness plan Implement your plan Monitor your progress

1. Assess Your Fitness Level To assess your fitness level, consider measuring: Your pulse rate before and after a one-km run How long it takes to walk one km How many push-ups you can do at a time How far you can reach forward while seated on the floor with your legs in front of you Your waist circumference at the level of your navel Your Body Mass Index

2. Design a Fitness Plan Consider your fitness goals Plan a logical progression of activity – start slowly and progress slowly Plan how you will build activity into your daily routine (e.g., this class, other fitness activities, family activities, etc.) Plan to include different activities – cross training and alternating activities / likes and dislikes Allow time for recovery – rest and recover Put it on paper – write down what you plan to do each day/week/month Use the FITT Principle to help you start (next slide)

FITT Principle F = Frequency I = Intensity T = Time T = Type Think about how often you should work on something. Cardio can be almost every day, but biceps need a couple days to recover. I = Intensity Will you work out at high intensity? Or is there a reason that you want to use lower intensity? T = Time How long will you be doing the activity? 10 minutes of running on the treadmill? 3 sets of 10 reps of sit ups? T = Type What type of exercise are you doing? Cardio? Muscle training for a particular muscle group? Are you alternating between muscle groups?

3. Implement Your Fitness Plan Start slowly and build up gradually. Ask lots of questions as your try new activities. Be creative. Don’t be afraid to try new exercises and activities. Listen to your body. Don’t do something that your body is telling you not to. Be flexible. If you can’t do something you planned on doing change, adapt your fitness plan.

4. Monitor Your Progress Track your progress. There are a lot of apps and websites that can help you. Examples: JeFit, Daily Burn

Tips To Make Workouts Work Make it fun! Commit yourself. Goal for it. Accumulate time by breaking it up into smaller workouts. Schedule time to work out. Avoid the all-or-nothing trap. Keep perspective. Vary intensities. Be flexible. Be realistic. Gear up. Have equipment on hand. Recruit a friend. Jump on spare time. Create workouts. Track your progress. Exercise to music. Choose convenience. Commit yourself. You owe it to yourself and your family to be as healthy as you can be. Goal for it. Set short-term and long-term goals. Break it up. Busy people get the same benefits when they exercise in bits and pieces throughout the day as when they work out in one block of time. Pencil yourself in. On busy days you need to plan ahead and schedule a workout (in pen). Avoid the all-or-nothing trap. If life prevents you from doing what you planned for the day, do what you can and do not worry about it. Keep perspective. If you fall off your routine - just get back on. Interruptions are part of life.