PAF Thursday, September 12, 2013

Goal setting is essential to a good exercise program. Setting SMART goals ensures that you will be more successful at reaching your goals. Goals should be SMART 1.Specific 2.Measureable 3.Attainable 4.Realistic 5.Time

1. Specific Straightforward, clear and to the point How you are going to accomplish it 2. Measurable The goal should be measurable with some form of measurement

3. Attainable Set goals that are reachable but not too easy Set goals that are important to you 4. Realistic Set short term goals that will help you attain long term goals 5. Time Set a timeframe The goal must have a end date Time must be measurable, attainable and realistic

Getting Started The following steps will apply to any goal you want to set…

The Ultimate Goal Do it for yourself. Write down exactly what you want and why. Easier to draw out a road map to a SMART goal. –Specific, Measurable, Attainable, Realistic and Timed –Positive. Possible. Performance based. Present tense. –Set a deadline. Pick a date first, then work backwards –Choose a performance goal rather than an outcome goal - you have more control over your performance. Outcome goals refer to the goal you are aiming to achieve, such as lifting 5 more pounds in the next back workout or 40 more pounds over several months. They are not flexible; the goal is either achieved or not. Performance goals refer to the process done to achieve the goal. They are much more flexible; allows for the reorganization of day to day strategies.

The Ultimate Goal Poorly written goalBetter SMART goal To increase cardiovascular exercise.I will walk 5 days/week for minutes. Follow a good diet so I feel better.I will eat 2 fruits and 3 vegetables 5 days/week. Lose 20 pounds.I will drop 1 size by exercising 4 days/week for 30 minutes and not eating desserts or sweets on 5 days out of the week. To increase my bench press.I will bench press 275 pounds in 4 months.

Plan Your Road Map Goal setting maps out your road to fitness success. –Create a SMART Goal. Write it down. –Use pictures and words that describe how you will feel after you have achieved your goal (in 6 months). What differences you will see, hear, feel, taste and smell?

Support Feed your motivation with a flow of steady incentive. Surround yourself with the positive emotional support of friends, family, coaches and teammates. –Someone close to you may try to sabotage your progress - either consciously or subconsciously. –Tell them up front that you need their help or spend as little time as possible around them. Tell people about your goal. –Increases support and keeps you on your path.

Plan Your Road Map Identify 2 people you will ask to help you achieve your goal.

Relapse Know what to expect and develop strategies to overcome stumbling blocks –Barrier – unforeseeable events that hinders plans/action. –Obstacle – foreseeable events that impedes plans/action. –Excuse – events (foreseeable/unforeseeable) that, with planning, could be overcome. Create Backup Plans of Action. –Establish a backup plan of action by strategizing ahead of time and anticipating stumbling blocks.

Plan Your Road Map Select 2 stumbling blocks and identify how you will overcome them.

Evaluate Stay focused. Create milestones and assess your progress regularly. –Plan to evaluate your performance, dedication, motivation, and whether you did or did not achieve your goals. –What went right? What went wrong? Were any factors not considered? –Learn from your mistakes, failures, and successes.

Plan Your Road Map Identify 2 ways you will evaluate your progress.

Rewards Rewards are powerful motivators. –Celebrate your successes! –Positive self treatment goes a long way in encouraging you to keep going. Improving a bit each day, no matter how tiny that bit is, will take you to your ultimate goal! Just be gradual and consistent!

Plan Your Road Map Identify a reward for achieving a short term goal. Identify a reward for achieving your ultimate goal.

A Never Ending Cycle There is always room for improvement – physically, emotionally, socially, mentally, spiritually… Once you achieve a goal – there is always something more to strive for!

Tips To Make Workouts Work Make it fun! Commit yourself. Goal for it. Accumulate time. Break it up. Pencil yourself in. 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. Keep a journal. Exercise to music. Choose convenience.

Objectives: 1.To establish and set fitness goals 2.Discuss, define and implement the 5 components of health 3.Discuss, define and implement the thresholds of training 4.Discuss, define and implement the principles of exercise

1.What do I want to accomplish with this exercise program (i.e. Complete the mile run in 8:00 minutes or Lose 10 to 12 lbs of body weight) ? 2.Is my goal(s) realistic and attainable ? (Remember slow and progressive). 3.Do I know how to reach my goal(s)? (What will I do during my workouts?) 4.When do I want to reach my goal(s) (i.e. weeks, months, year)? 5.How will I reward myself when I reach my goal(S)? Bell Ringer: 5 things to get you started

Things to think about The more weight you lose, the harder it will be to lose weight!!! The closer you get to your goal, the harder, it will be to reach it!!! The weight you can maintain may not be the weight you want to be. Scale weight isn't always the best way to track progress – The scale won’t tell you what you’ve lost and/or gained. Weight loss isn’t the only goal you can have and may not even be the most motivating

Step 1: Assess Your Fitness level – To Assess your aerobic and muscular fitness, flexibility and body composition, consider recording: –Your pulse rate before and after a one-mile run –How long it takes to walk one mile –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 Let’s get started

Step 2: Design Your Fitness Plan 1.Consider your fitness goals 2.Plan a logical progression of activity – start slowly and progress slowly 3.How will you build activity into your daily routine 4.Plan to include different activities – cross training and alternating activities / likes and dislikes. 5.Allow time for recovery – rest and recover 6.Put it on paper – stay on track Lets design our program around the 5 components of fitness

Step 3: Get Started Start slowly and build up gradually Break things up if you have to Be creative Listen to your body Be flexible Use the FITT Principles to Help You Start!!

Step 4: MONITOR YOUR PROGRESS

Go For It!!!

Some Important Exercise CONCEPTS

Types of Contractions Concentric vs. Eccentric Concentric (shortening) LIFTING Concentric LIFTING Eccentric (lengthening) LOWERING Eccentric LOWERING Both phases can build muscle!

EACH AND EVERY FITNESS PLAN MUST HAVE A COMPONENT OF EXERCISE AND NUTRITION

Overload Exercise that is conducted at a level of intensity and /or duration which results in achieving a training effect

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

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

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

PARTs of the Workout Every exercise has as its primary target a muscle group within one of the six weight- training “body areas.” ShouldersArmsBackChestAbdominalsLegs

COMPOUND VERSUS ISOLATION EXERCISES 1.What Are Compound Exercises? ….exercise that uses a wide variety of movements through a wide range of motion 2.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 Back: Pull-up, Bent Over Row, One Arm Dumbbell Row Chest: Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip Dips Deltoids: Press behind Neck, Dumbbell Press, Military Press, Shrugs Triceps: Lying Triceps Extension, Close Grip bench Press, Pushdowns, Seated Triceps ext. Biceps: Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise

ISOLATION 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 (FITT) intensity, frequency, and/or duration of exercise over a period of time –Weeks, months, year(s)

Specificity Specific exercise performed to improve a particular component of fitness –endurance

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

TYPE OF EQUIPMENT

Free Weights vs. Machines Free weights can be intimidating –Machines help people feel comfortable

Cardiovascular Equipment What are we talking about? –Treadmills –Ellipticals –Stationary Bikes –Etc…

STRENGTH EQUIPMENT Free Weights –BB, DB, 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 –More economical –Proper training and supervision

STRENGTH EQUIPMENT

Selectorized Machines –Single-stations or Multi “jungle gym” –Cables, belts, pulleys, chains –Novice –Less stabilization required

STRENGTH EQUIPMENT Nautilus Nitro Cybex VR2

STRENGTH EQUIPMENT Nautilus “Jungle Gym”Nautilus Gravitron

STRENGTH EQUIPMENT Plate-loaded Machines –Unilateral –Iso-lateral (i.e. Hammer Strength) –Everyone’s putting out plate loaded –Better safety than free weights –Heavier weight workouts

STRENGTH EQUIPMENT

Hammer Strength Plate Loaded Body Master

STRENGTH EQUIPMENT

Platforms Power Lift

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 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 perform more than 12 repetitions of a weight for every set. Each student must read and understand the enduring understandings for each machine before they begin their set.

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

EQUIPMENT USE 1.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 2.Adjust seat height (if applicable) Make sure exercise joint lines up with equipment joint/handles 3.Sit firmly on equipment Place feet on ground Grip handles firmly

ELLIPTICAL MACHINE We only have two of them! 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

TREADMILL 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