Prentice6 ppt ch03

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Prentice6 ppt ch03

  1. 1. Chapter 3: Starting Your Own Fitness Program McGraw-Hill/Irwin © 2012 McGraw-Hill Companies. All Rights Reserved.
  2. 2. 3-2 The Program Should Be Fun And Enjoyable • Choose activities that are enjoyable to you • Don’t select activities just because they are “in” • Exercises should allow you to: – Achieve the ultimate goals of the fitness program – Maintain your interest and motivation for a long time
  3. 3. 3-3 What are the basic principles of a fitness program? Overload Progression Consistency Specificity Diminishing returns Reversibility Individuality Safety Figure 3-1
  4. 4. 3-4 Should you do a warm-up routine before you exercise? • Absolutely! • The warm up functions to: –Increase core body temperature –Stretch ligaments and muscles –Increase flexibility –Prepare the body for activity –Prevent injury
  5. 5. 3-5 • A warm-up includes: –2-3 minutes of general activity • Breaking into a light sweat indicates increased muscle temperature –Incorporation of stretching activity –More contemporary approach may involve use of a dynamic warm-up –Activity should follow the warm-up
  6. 6. 3-6 Workout • The type and length of the workout should be goal dependent • Workouts will differ significantly between individuals Figure 3-4
  7. 7. 3-7 Cool-Down • This period is essential • Prevents pooling of the blood in the arms and legs – Aids in maintaining blood pressure and assists the body in returning to a stable state • Should last 5-10 minutes – May involve light stretching
  8. 8. 3-8 What are the goals of your fitness program? • Determine what you are attempting to accomplish • Select exercises and activities that compliment those goals • Less active individuals should focus on the components of physical fitness • More active individuals/athletes may have to consider speed, power, agility and balance
  9. 9. 3-9 How should you exercise? • The ACSM recommends that an individual engage 30 minutes of exercise on most days – Could involve one activity for that period – May involve the total time spent doing various activities • Total amount of activity can be measured in minutes or monitored through calories burned
  10. 10. 3-10 • National Academies of Science Institute of Medicine recommends: – One hour of moderately intense daily activity to maintain maximal cardiovascular function • Most Americans do not meet this standard – Individuals should gradually make the effort to increase activity
  11. 11. 3-11 • ACSM & AHA recommendations: –Healthy adults under the age of 65, engage in: • Moderately intense aerobic exercise 30 minutes a day, minimum 5 days a week OR • Vigorously intense aerobic exercise 20 minutes a day, minimum of 3 days a week • AND 8-10 strength training exercises, 8-12 repetitions twice a week
  12. 12. 3-12Figure 3-6
  13. 13. 3-13 Where do you begin? • It is wise to begin early in life • Anyone can benefit from fitness at any age • Long term success in staying with the program has some basis in the underlying motivation for beginning the plan
  14. 14. 3-14 Precautions in Beginning a Fitness Program • Exercise is generally safe for most individuals • Always good to have your medical history and pre-existing medical conditions assessed prior to beginning a program – Especially if over age 30 • Pay attention to activity principles and guidelines • Awareness of your body is critical for injury prevention

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