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Personal Fitness and Training

Excercise Science Final Project

Taylor Wittke

on 19 September 2013

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Transcript of Personal Fitness and Training

Personal Fitness
and Training
Stage 1- Counseling and Objectives
Stage 2- Fitness Assessment
Stage 3- Guidelines for Developing an Exercise Program
There are three stages to any personal fitness training. Stage 1, Stage 2 and Stage 3.
When you design personalized exercise programs you first need to identify clear fitness objectives and help identify the persons goals.
Stage 1- Counseling and Objectives
* It is important that you do follow ups on the program to verify that the program developed is meeting the individuals needs and that the individual is comfortable and happy with the results they are receiving from this specific program.
By this stage you should clarify with what the individual has earlier indicated that they plan to gain or learn from this program.
Canadian Society for Exercise Physiology has developed a "Stages of Change Questionnaire"
This is designed to establish ones stage of motivational readiness for physical fitness training.
Now that you have uncovered the stage that the individual is at you can now choose different strategies that are effective for the specific stage the individual is currently at.
The value of an exercise program depends on the amount the individual is willing to put into their program. Here you need to set priorities that satisfy the needs and wants within their lifestyle.
Setting Priorities and Measurable Objectives
Needs originate in the human body. Wants are desires to meets those needs.
Goals provide visual pictures of a outcome you wish to achieve in the future.

Goals will lead to a more focused program so you can focus easier on what you wish to achieve during this time.
Indicate how well the outcomes should be performed
Indicates what conditions the outcomes should be performed under
Health and Lifestyle Appraisal
Major causes of death are results of diseases of lifestyle.

Health status and lifestyle should be assessed in the very beginning parts of counseling before any kind of fitness assessments
Drug use
Drug abuse
Alcohol use
Alcohol abuse
Chronic Illness Result From
Appraisal: an act of assessing something or someone.
A health and lifestyle appraisal could possibly the first step to a behavioral change in ones day to day life.
Lazy Behavior
Energetic Behavior
Fantastic Lifestyle Checklist
More detailed information though a physical fitness assessment
Stage 2- Fitness Assessment
These tests help to clearly identify the different areas or abilities that need improvement
Before you can prescribe exercises there must be a assessment of baseline values for these selected components of fitness:
Muscular Strength and Endurance
Body Composition
Body Composition
Muscular Strength and Endurance
Strength and Endurance
Body Composition
Best indicator of overall health

Determined by your VO2MAX
Fitness Tests
The modified canadian aerobic fitness test (mCAFT)
1.5 mile run test
Treadmill walk
Composed of fat mass and lean body mass(non-fat)
Essential fat is needed for normal physiological functions
Storage fat is stored as adipose tissue, mostly beneath the skin, around major organs and the visceral areas
Underwater Weighing or Hydrostatic (Most Effective)
Fitness Tests
Girth measurements
Skin fold thickness
a kind of body tissue containing stored fat that serves as a source of energy. It also cushions and insulates vital organs; "fatty tissue protected them from the severe cold"
Adipose Tissue
Visceral Areas
the internal organs of the body, specifically those within the chest or stomach.
felt from deep within gut feelings
Bioelectrical Impedance
Muscular Strength
Max force a muscle can exert in a single contraction
Determined by the max resistance one can lift in a single effort
Known as one repetition max (1RM)
Strength Exercises
Hand Grip Test
Muscular Strength
Muscular Endurance
The ability for a muscle to perform a constant or repeated contraction over a period of time.
CPAFLA's Healthy Musculoskeletal Fitness Test
Push ups
Back Extensions
CPAFLA- Canadian Physical Activity Fitness Lifestyle Appraisal
Canada's Standardized Test of Fitness
Developed in 1979 as a consistent approach to appraisal/assessments
Necessary for optimal or higher levels of sport performance
Performance-Related Fitness
Motor Skills
Body Composition
Muscular Strength/Endurance
Muscular Power
Cardiovascular Endurance
Refers to the ability of a joint to move freely through its full range of motion (ROM)
Flexibility Assessment
Flexibility is specific to each and every joint
It is very difficult to have just one general flexibility test for all individuals
Gender and Age influence joint flexibility
Most athletes avoid working on flexibility which can lead to many injuries
Health-Related Fitness
Metabolic Components - Blood Lipids
Body composition - Fat distribution
Muscular Balance
Cardiovascular Functions - Sub-maximal exercise capacity
- Glucose Tolerance
Fitness Tests
Trunk Forward Flexion Test (CPAFLA protocol)
Fitness Tests
Stage 3 - Guidelines-Exercise Program
Involves the process of doing actual physical activity and work
Based on two sorts of guidelines:
Physiology rationale
How that goal will work for the exerciser
General Program Design - Safety Issues
Preparation (Warm-up) Segment
Aerobic Segment
Resistance Segment
Cool-down Segment
Preparation (Warm-up) Segment
ROM movements to increase the lubrication on joints
Body temperature
Aerobic Segment
Monitor Heart Rate- Talk test
Resistance Segment
Follow weight-room safety rules
Adequate relief between sets
Cool-Down Segment
Target muscles used in workout
Emphasis on static stretching
Use the F.I.T.T principle to individualize the program
Designing Aerobic Programs
Proper Warm-up
Use of circuit training effective for development of the cardiorespiratory system
Interval training effective in working energy systems
Proper Warm-Up
10-20 min total body stretching
5-10 minute jog
Circuit Training VS Interval Training
Circuit training is a combination of high-intensity aerobics and resistance training designed to be easy to follow and target fat loss, muscle building and heart fitness.
Training in which a runner alternates between running and jogging over set distances
Interval Training
Great amounts of work with low levels of fatigue are achieved
Determining the energy system to work
Selecting a type of exercise
Selecting work interval
Selecting number of reps and sets
Selecting work-relief ratio and type
Designing Aerobic Programs
Designing Anaerobic Programs
Most anaerobic training is used for:
Professional athletes
Recreational athletes
Intercollegiate athletes
Elite athletes
Uses the F.I.T.T. principle to individualize the program
Do not over train and a cool-down period is needed following this type of fitness program
Interesting Facts on Personal Fitness and Training
One of the best ways to lose weight and tone up the muscles in your body is to hire a personal trainer
Personal trainers are not just there for you to lose weight, but to make you remain healthy while you do it.
Exercise Science Textbook- an introduction to health and physical education. By: Ted Temertzoglou, Paul Challen.

greater results
motivation and commitment
greater program variety and intensity
hands on stretching and exercise, such as boxing
supervision lowers injury risk
programs specifically tailored to individual needs
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