1. Personal Fitness Lesson #1
SAFETY IN THE GYM AND BEYOND

2. Basic principles of training
Overload
Balance
Specificity
Variation
Reversibility

3. overload You can achieve overloading by using the FITT principle?
When going over this think if you have ever used it this on purpose, or now realized that you implement this in your workout?
FREQUENCY: increasing the # of times you exercise per week
3 to 5
INTENSITY: increasing the difficulty
Weight you are squatting
TIME: increasing the length of time you are training
30 to 45 minutes of walk
TYPE: increase the difficulty of training
Walking to running
overload
How to we progress and improve?
Putting our bodies under additional stress
What is the benefit of doing this?
It will help long term and allow for our bodies to work more efficiently as your performance becomes higher and higher.

4. BALANCE
It is important to include the cardiovascular (heart and lungs) and musculoskeletal (skeleton, muscles, cartilage, tendons, ligaments, joints etc.) system in your workout!
CARDIO EXERCISE
Reduces body fat
Enhances what your heart can do including the lungs, and blood vessels
This will allow the necessary oxygen, nutrients and hormones to be delivered to your body’s organs
STRENGTH TRAINING
Regulates metabolism and improves muscle tone, strength and endurance
Flexibility helps your joint stability
Should someone incorporate both in their workout? Why or why not?

5. SPECIFICITY
When you work out, it will be more beneficial to have a specific goal of what you want to attain through your workouts!
If you want to improve your upper body will crunches work?
Please give an example of a goal and how you could attain that goal through training?

6. variation
When doing the same thing over and over again it can become redundant and boring…
SO.. MIX IT UP! Just because you change up your workout doesn’t mean that you won’t attain your goals. There are different training routines and exercises that can still help.
What are the benefits to doing this?
You don’t want your muscle groups at plateau after three week or training, because then you will be frustrated
You should alternate between light-intense training because your body needs to recover
If it is bored, then you may get into the habit of not doing it because you aren’t excited about it!

7. REVERSIBILITY
So say that you don’t change it up and you get bored from working out and stop… will all of your results stay after stopping?
Unfortunately, NO!
If you stop then everything that you do will start to do the reverse!
Yes, sometime you have to take a break from working for one reason or another…
When you return gradually work your way back!
Consistency is key when wanting to keep your fitness level at a higher level

8. WARM UP AND COOL DOWN

9. There are two kinds of stretching: dynamic vs. static stretching
DYNAMIC STRETCHING
STATIC STRETCHING
Use this during your warm up
Stretching while warming up; this helps your core temperature to rise for a more effective workout
Helps reduce injury because of the movement in your joints
By helping your joints your flexibility will also improve
Use this during your cool down
Your body will be more stationary and you are regulating your core temperature
Holding your stretches to elongate
It may feel uncomfortable at time… this is not a bad thing!

10. Why warm up?
You will be able to perform better during physical activity
Engages your cardiovascular system blood flow to your muscles
Decrease in muscle soreness
By warming up you will also have a less chance of having an injury… this is because your muscles are warm and loose

11. Why cool down?
Will delay soreness also known as Delayed Onset Muscle Soreness (DOMS)
It will also help reduce the chance of feeling dizzy or fainting after the workout.
The reason why dizziness happens is because of the blood flow throughout your body during your workout
There won’t be any shaking from adrenaline after working out because your body is being regulated
Helps return heart rate to a resting heart rate
When can you take a resting heart rate and how?

12. Spotting and working with a partner

13. Why even use a spotter?
SAFETY!!! There are too many times that people are working out and they don’t use a spotter and injuries happen!
By having a spotter you reduce your risk of energy because of using correct form
Too many times when lifting a heavy weight your form isn’t correct because its too heavy
When having a spotter it will also help the confidence because they will feel safer

14. When spotting…
WIDE STANCE Alternate feet and have hands ready, but not touching
CHECK FOR PROPER FORM Give your partner feedback
COMMUNICATE Figure out how they are training, set/ reps etc.
DON’T HELP UNLESS YOU HAVE TO If you help your partner too much, it can end up hurting them and you!
Spotting different exercises can vary depending on the actual move being performed.. There isn’t one technique for all!

15. Don’t just pick any partner!
SHARE THE SAME GOALS what are you both trying to achieve through your training
SAME PASSION this will help make for better workouts, being on different pages and different intensities will not help
DEPENDABLE it is never fun just waiting around if they don’t show up; also make sure that they are knowledgeable
HONEST AND CRITICAL if you aren’t doing it right, you want your partner to tell you!
SIZE OF PARTNER it is also height, it can be determined by how strong they are too
COMPETITION pushing each other to help the effort

16. HAVING AN INJURY VS. BEING SORE

17. What are some injuries you can sustain from working out?
Muscle pull and strain
Sprained ankle
Shoulder injury
Knee injury
Shin Splints
Tendinitis
Wrist injury

18. How can one prevent an injury?
Warm up and cool down
Gradually get into an intense training routine
Dynamic stretch and static stretch
Use the FITT principle
Dress properly
If something hurts, stop!
Hydrate
Rest… it is allowed!

19. Being sore
Sometimes soreness can occur and get worse hours after a workout
What is DOMS?
Delayed onset muscle soreness that is caused by small tears in the muscle.
Tears + Inflammation= pain
Is soreness a bad thing?
No! Your muscles are just getting used to your training

20. HOW to help being sore Ice 20 minutes on and 20 minutes off
Rest it is okay to rest for a couple days, during your rest days have some movement so you don’t get stiff
Medication this will help inflammation
Massage it will help break down some lactic acid
Heat 20 minutes on and 20 minutes off
Stretching hold the stretch and be ready for some discomfort!

21. conclusion
What are some of your take-aways from this lesson?