Fitness

1
Fitness Wellness

• Jeremy Goss
• Wellness Center
• July 25, 2005

2
Exercise Defined

• Planned, structured, or repetitive movement done
  to improve or maintain physical fitness.

3
Facts

• The cost of obesity on health care spending now
  exceeds that of smoking.
• The monetary cost of heart disease and diabetes
  alone was over 280 Billion in 2000.
• The entire Federal Budget allocated for nutrition
  education equals 1/5 the budget spent marketing
  Altoids.

4
Why Physical Activity Matters

• People who are overweight or obese increase their
  risk for heart disease, diabetes, high blood
  pressure, arthritis-related disabilities and some
  cancers.
• Poor diet and physical activity lead to 300,000
  deaths each year.

5
Process of Physical Fitness Programming

• Where am I?
• - Medical Screening
• - Fitness Assessment
• Where do I want to be?
• - Goal Setting
• How do I get there?
• - Exercise Prescription
• How do I stay there?
• - Supervision, Education, Motivation, Feedback

6
Personal Fitness Goals

• Set
• - Individual, realistic, and positively
  stated goals.
• Use your own words.
• - Complete this sentence
• I want to

7
Match your personal fitness goals with the
appropriate activities.
8
An Activity or Exercise Period

• Warm Up
• Work Out
• Cool Down

9
General Exercise Prescription

• Cardio respiratory (aerobic) Endurance
• Time Frame 12-16 weeks
• Use 1 mile walk/run test.

10
GEP Aerobic Exercise

• Factor Very Poor Fair Good Excellent
• Poor Level Level Superior Level
• Frequency 3 3 or 4 5
• (days/weeks)
• Intensity 60-70 70-80 80-85
• ( max HR)
• Time 10-30 15-45 30-60
• (min. workout)
• Type Walk, Swim, Cycle Cycle, Walk Jog, Run,
  Swim
• (of exercise) Jog, Run, Swim Swim, Cycle
• Large muscles

11
Target Heart Rate

• 10 Seconds
• Age 60 70 75 80 85 100
• lt20 21 24 26 28 30 35
• 20 20 23 25 27 28 33

12
Muscle Strength

• Time frame 8 weeks
• Use Universal Chest Press (1RM)
• 1 RM scores are divided by body weight.

13
GEP Muscular Strength

• Factor Very Poor Fair Good Excellent
• Poor Superior
• Frequency 2-3 3-4 3-5
• Intensity 60 IRM Same Same
• 3-7 reps
• Time 1 Set Same Same
• up to 3 Sets
• Type Major Muscle Same Same
• Group

14
Muscle Endurance

• Time Frame 8 weeks
• Use Push Up test score

15
GEP Muscular Endurance
Factor Very Poor Fair Good Excellent
Poor Superior Frequency 2-3 3-4 3-5 Intensit
y Body Weight Same Same or add. Wght Time 1 /
2 number Same except Same except in 1 min. 1
set 1-2 sets 1-3 sets Type Calisthenics Same Same
(push ups, sit ups, etc.)
16
Flexibility

• Time Frame 8 weeks
• Use Sit and Reach test scores

17
GEP Flexibility

• Frequency 3-7 days per week
• Intensity Static stretch held at the point of
  tension NOT pain
• Time 10-20 secs for warm up, 20-30 secs for
  development, 2-3 reps
• Type Major muscle groups

18
Body Composition

• Time Frame 12-16 weeks
• Use percent body fat
• Use circumferences measurement around hips or
  waist
• May use following formula

19
Body Composition Formula

• Step One Determine Lean Body Weight (LBW)
• 1.00 - Body Fat decimal
• For example LBW1.00-.25
• LBW.75
• Step Two Goal Body Weight (GBW) in pounds
• LBW now x Current Body Weight (lbs.)
• LBW
• For example GBW.75 x 200
• .80
• GBW187.5 lbs.