1. Shania Richards PCH 201 Wellness Section 02
Chapter 10 Designing Your Exercise Program Getting Started and Staying on Track
Shania Richards
PCH 201 Wellness
Section 02

2. Introduction My name is Shania Richards
Major: Interdisciplinary Studies concentration in psychology and sociology
My favorite people are my kids and husband and my favorite thing to do is watch movies/Tv shows
Goal: Open my own wellness center in home- Virgin Islands
Hidden Talent: Acting/ Drama

3. What you have to listen to me yap about today
What you should know before you exercise
Making a regimen
Getting Started
Sticking To It

4. #1 bcjung Copyright 2017-2019 Primary Characteristics of exercise is
FUN
Promotes Health
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5. Moving on- The Basics Specificity Progressive Overload
Rest and Recuperation
Reversibility
Individual Differences
Selecting Activities
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6. Types of Exercise bcjung Copyright 2017-2019
Cardiorespiratory Endurance
Strength Training
Flexibility
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7. Cardiorespiratory
 Frequency- 3-5 days per week. Beginners should start days per week and work their way up to 5 days per week.
Intensity- A primary purpose of endurance is to increase maximal oxygen consumption (VO2 max) This represents how cells use oxygen and can measure cardiorespiratory capacity. Intensity improves VO2 max
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8. Heart rate can determine how intensely one needs to work/exercise
Heart rate can determine how intensely one needs to work/exercise. Exercising at your maximum heartrate is not necessary. Starting at a lower rate has proven beneficial, especially for sedentary people.
Time- total of minutes per workout is recommended for cardiorespiratory endurance. 1 single session or several sessions lasting 10 mins or more. For moderate activity eg walking or slow swimming minutes and for high intensity activity 20 minutes is sufficient.
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9. Strength Training
Isometric (static) exercise- toning and strengthening without equipment or movement. Can be done anywhere. Maximum effect if hold for 6 seconds, repeat times.
Isotonic (dynamic) exercises- includes movement and equipment's such as barbells, dumbbells, kettlebells, weight machines, body weights ( push-ups and pull ups). It increases muscle strength and valuable to other forms of physical activity.
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10. Male and female in general have different body structures and different strengths. Men are generally stronger than women because of their bodies are larger than women. However, men are only 1-2% stronger than men. Testosterone levels, skeletal size and nerve conduction velocity.
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11. Selecting Instructors, Equipment and Facilities
It is important to choose certified facilities, expert instructor, qualified personal trainer who has a degree or training.
Be aware of websites that have fitness programs online. Always review for charges or false information.
Equipment’s can always be found at the gym or to purchase online but always ensure that the equipment is good and appropriate to enhance your enjoyment.
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12. Eating and Drinking for Exercise
 Body Fat is determined by the kind and amount of calories consumed.
Reduce intake of added sugars and trans fat
 Keep your body hydrated. Dehydration reduced blood volume, accelerate heart rate, elevate body temperature, muscle cramps and heat stroke.
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13. It is good to drink 16oz of fluid two-four hrs before exercise
It is good to drink 16oz of fluid two-four hrs before exercise. If you exercise for during that time cool water is sufficient. If you exercise for more than 90 minutes a sport drink with water and small amounts of electrolytes would be better.
 After exercise replace fluids with non-fat or low-fat milk.
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14. Managing your fitness program
Start slow 3 phases:
initial phase where the body adjust to the new type and level of activity.
Improvement phase this is where fitness increases.
Maintenance phase where the targeted level of fitness is sustained over the long term.
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15. bcjung Copyright 2016 Always have consistency.
Regular and consistent exercise 3-5 times a week will help the body to adjust over time.
Good health is a poor motivator. Just try consistency.
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16. So after all that chatting Here’s what you need to know
Exercise is fun.
Do not do it for the health only
Plan ahead
Make right selection for you
Do not stop no matter what. Do less but do not stop.
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