1. Keys to a Complete Workout
Physical Fitness
Keys to a Complete Workout

2. DEFINITION
A WORKOUT is defined as “ A state at which your body is working harder than it is used to for an extended period of time.”

3. 3 Phases of a Workout
WARM-UP: Small amount of time spent working at a level slightly higher than your body is used to.
Examples: Slow walk, light- weight reps, stretching, etc…

4. Phase 2
WORKOUT Phase: This is the phase where your body is working at a high level of intensity. This should last longer than the other two phases.

5. Phase 3
COOL-DOWN Phase: This phase should be done at a level similar to your warm-up. Its purpose is to gradually bring your body back down to a resting state.

6. COMPONENTS
All workout programs should be able to answer three questions. These questions can be represented by the following…
F I T

7. Component F FREQUENCY: How often do you perform your workout?
A quality workout needs to be performed on a consistent basis.
3 times per wk, every other day,
3 days on. One day off, etc…

8. Component I INTENSITY: How much are you doing?
* Weight (resistance), reps, distance, calories burned, etc…

9. Component T TIME: How long are you working out for?
45 minutes, one hour, etc…

10. Question
Why do you think it is important for your body to gradually work up to a high level of intensity, and then gradually work back down to a state of rest?

11. Question
Why do you think it is important that your workout program has a consistent frequency?
(How often)

12. Question
Can you name something that wasn’t mentioned yet that is very vital to any exercise program?
HINT: This has nothing to do with actual exercise.

13. 3 Principles of a Quality Workout Program
OVERLOAD: A quality workout must include activities that put the body in a state of intensity that is higher than normal. (This differs for all individuals)

14. 3 Principles of a Quality Workout Program
VARIETY: Your workout should not consist of the same exercises again and again. Instead, you should change up exercises to keep your muscles guessing.

15. 3 Principles of a Quality Workout Program
SPECIFICITY: The exercises should be consistent with your goals.
Examples: Lose weight, gain mass, gain strength, tone-up, strengthen your heart, etc…

16. Question
Why do you think it is recommended that you add variety to your workout?

17. Two Main Types of Exercise
AEROBIC
Requires a constant supply of oxygen
Non-stop for an extended period of time.
Heart rate reaches target level
Uses body fat as source of energy.

18. Two Main Types of Exercise
ANAEROBIC
Requires short bursts of energy
Usually measured in reps, sets and resistance
Strengthens skeletal muscles
Uses Carbs. as energy

19. Questions
Can you name some exercises that would be classified as AEROBIC?
Can you name some exercises that would be classified as ANAEROBIC?

20. What are your Goals?
The first thing that you need to do is decide what you want to gain from your workout program.
Are you looking to get stronger?
Do you want to lose weight?
Do you want to increase muscle mass?
Do you want to tone muscle?
Are you looking to develop your cardio level?

21. Question
What sport may require somebody to develop their cardio level?
END OF PART ONE

22. Constructing a Quality Workout Plan
PART 2
Constructing a Quality Workout Plan

23. What are your goals?
Take a second and write down two fitness goals that you would like to reach through a fitness program.

24. What’s Accessible?
The next thing you need to determine is the resources that are available to you.
Do you have access to free-weights?
Do you have access to cardio equipment?
What is your time schedule?
Are you motivated to work out alone?
Do you have the funds to join a public facility?

25. What’s Accessible?
Do you have any physical limitations?
Do you have the motivation/will power?
Are you going to commit/dedicate?
These are all questions that must be answered in order to know what type of workout program to construct.
Remember, constructing it is only a small portion. Following it is KEY!!

26. The Principle of REST The principle of REST is a two-way street…
Too much of it will make your work-out program less than successful. You do not want your program to be fly-by-night.
Not enough rest will put excessive strain on your muscles, leading to injury or less than desirable results.

27. What happens to muscles during exercise?
The MYOFIBRILS break down.

28. What exercise should I do?
Once you know your goals and the resources accessible to you, it is now time to add the contents to your workout.

29. What is a REP?
Each time you perform the positive and negative movement of an exercise is considered one repetition or (REP).

30. What is a SET? A SET is a group of repetitions.
For example, if you performed 10 repetitions of a bicep curl then you did one set of 10 reps.
If you do another set of 10, then you now did 2 sets of 10 reps.

31. Reaching your goals through weight training
Goal: To tone muscle
- Keep your resistance (weight) low and your reps
high (12 – 15)
Goal: To develop muscle mass
- Heavier weight with low reps (5 or 6)
Goal: To lose body fat
- Low resistance, high reps, minimal rest
between sets and CARDIO!!

32. The Workout Map
A workout map is a guide that gives you a general idea of what you will be doing on your workout days.
It differs from a workout plan in that it does not list specific weight training exercises.

33. Let’s Get Started!!
The first thing you want to do is write down two of your fitness goals in the goal section of your workout map.

34. Decide on a Cycle
In the frequency section, write down what your cycle will look like.
Every other day
2 days on, one day off
3 days on, one day off
Etc…

35. Creating you Map
Notice that your map has 7 columns with 3 rows in each column.
The 7 columns represent the days of your cycle. Do not look at them as Sunday through Saturday. This could throw off your cycle.

36. Creating you Map
The three rows in each column represent workout periods.
This allows you to break your daily routine into three separate segments.
The next slide gives examples

37. Workout Segments EXAMPLES Segment 1 Segment2 Segment 3
Chest Back Treadmill
Arms Sit-ups Pull ups
Shoulders Legs Push-ups
Tension Bands Cycling Sit-ups

38. Begin Mapping
The first thing you want to do is find the days that you will not be working out and write the word REST above the column.
Next, begin filling in the segment blocks under each of your workout days. Keep your goals and available resources in mind.
REFER TO THE PREVIOUS SLIDE FOR SOME IDEAS

39. Completing your Map
Remember, your workout map is just a general guide.
However, we need to add one more item to each of your segments.

40. Time and Total Sets
Next to each of your weight training segments, write the number of total sets you will perform.
For example, next to ARMS, you may write 15 sets. 3 might be from barbell curls, 3 from dumbbell curls, 4 from tricep pushdowns, 3 from french curls and 2 from reverse curls.
However, you do not have to list all of these. This allows you to vary your workout and just shoot for your number of sets.

41. Time and Total Sets
Do the same thing next to all of the other anaerobic exercises
Next to the cardio exercises, write down the amount of time or distance you will shoot for.

42. Finishing Touch
The final touch to your map is your dedication and motivation to follow it.
Best of luck!!! Enjoy your workouts!!