1. FIT IN FITNESS
Amber Long, M.Ed.
ACE- CPT, AFAA-GFI
Director Kirmayer Fitness Center

2. FITNESS:
WHO, HOW, WHAT, WHERE,
WHEN?
 Who can help me?
 How can I find more time?
 What do I need to do to be “fit”?
 Where can I work on my fitness?
 When is the best time to work out?

3. WHO CAN HELP ME GET STARTED?
 Trainers, instructors, friends, co-workers, fit –family.
 Anyone/anything that inspires!
 Find your support!

4. HOW?
TIME
 The single most
common perceived
reason for lack of
exercise.
 What’s holding you back?
 23 ½ hours video?

9. HOW
: TIME
Short sessions
Daily activity
Walk! Clean!
Move! Fidget!
Set an alarm!
Socialize
Make it fun!

10. WHAT
DOES IT
TAKE TO
BE “FIT”?
BALANCE
Cardiovascular
endurance
Muscular endurance
Muscular strength
Body composition

11. WHAT: CARDIOVASCULAR TRAINING
 Recommendations
 Most days of the week for 30 minutes
 Walk, climb, dance, run, jump……
 Just move!

12. WHAT:
MUSCULAR STRENGTH & ENDURANCE
 ACSM: Most days/ week, 30 min.
 Focus on:
 Large muscle groups
 Push/pull Squat? movements
 Core training – not just crunches. MiX It Up!
 BALANCE

13. WHAT: FLEXIBILITY
 ACSM: perform flexibility exercises daily!
 Bodily adaptations:
 Decreased risk of injury
 Increased physical efficiency/performance
 Improved balance & posture
 Decrease low back pain

14. WHAT: BODY COMPOSITION
 Healthy women
 Average:25-31% BF
 Fitness 21-24% BF
 Healthy men
 Average: 18-24% BF
 Fitness: 14-17% BF
Other measurements: girth, BMI, weight not normally the best
indicator.

16. WHERE?
 Kirmayer
 Hallways, stairwells
 Home
 Wii/Xbox/Playstation
 Parks Outside
 In the office

17. WHEN
?
 Q: When is the best time to
exercise???