Fitness training
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Learn the key principles to design a fitness program for various goals & sports conditioning. Visit www.destinymgmt.com for more information.
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Fitness training
- 1. Fitness Training Destiny Management 206-799-8650 1-877-492-1957 toll free e-mail terry@destinymgmt.com www.destinymgmt.com
- 2. Introduction 4 key elements to fitness Goal Setting 7 Steps
- 3. 4 Key Elements Progressive Resistance Cardiovascular Training Flexibility Nutrition Benefits: youth, shape, metabolism, injury prevention Key: anything is better than nothing
- 4. 3 Basic Principles Frequency Intensity Duration Factors to consider: recovery of muscles, Splits, intensity vs. volume, muscular threshold, cycling
- 5. Fundamental 1 Recovery of muscles Splits Intensity vs.. volume Muscular threshold Cycling
- 6. Fundamental 2 Recovery of muscles Splits Intensity vs. volume Muscular threshold Cycling
- 7. Fundamental 3 Recovery of muscles Splits Intensity vs. volume Muscular threshold Cycling
- 8. Fundamental 4 Recovery of muscles Splits Intensity vs. volume Muscular threshold Cycling
- 9. Fundamental 5 Recovery of muscles Splits Intensity vs. volume Muscular threshhold Cycling
- 10. Flexibility Benefits Types: static, ballistic, PNF Frequency Intensity Duration
Editor's Notes
- Education & Background 4 Key elements-progressive resistance, cardiovascular training, flexiblity, and nutrition (over 50%) Goal Setting-Harvard Study 7 steps to goal setting 1. Identify goal 2. Set a deadline for achievement 3. List obstacles to overcome 4. Identify the people and groups to work with 5. List skills and knowledge required to reach your goal 6. Develop your plan of action 7. List the benefits-”What’s in it for me?”
- Describe importance of: Progressive resistance Cardiovascular Flexibility Nutrition Today we will focus on resistance training and flexibility Benefits: Keeps you physiologically young Changes your shape and hardness Increases you metabolism Prevents injuries Key point to remember: Anything is better than nothing
- Definitions of Frequency, Intensity, and Duration Frequency: remember body works as whole, recovery rate relative to size of muscle Intensity: Go to failure but relative to day, If can’t get within 3 reps of previous set stop. Soreness = injury. Duration: 45 min. for resistance, 1 1/2 hours total for ex. program
- Large muscles (legs, back, chest) require 48-96 hours to recover. Small muscles (shoulders, arms, calves, abs) require 24-48 hours to recover. This means large muscles groups should be worked less often and small more often. Need to consider overlap of muscles in movements and activities Consider work, aerobics, compound vs. isolation exercises
- Difference vs. whole body workout Review sample 2, 3, and 4 day split for recovery of muscles
- Definition of intensity: work/time Definition of volume: amount of work=repsxsetsxweight Higher intensity better Bulgarian: testosterone decreased after 1 1/2 hours
- Show graph Review overtraining and signs: lack of enthusiasm, sore joints, plateaus, insomnia, lack of appetite, RHR is >5 bpm above normal Need more than one set for warm-up and mind stops first
- Cross training Change reps (review continuum), sets, weights Cross training Hit same muscles with different angles
- Benefits: most pains related to imbalances and tight muscle, prevents injuries, critical for mobility as age, Recovery, metabolism-causes friction=heat which increases metabolism Types: Static, ballistic, PNF Proper technique: Always breath and relax. Hold for 20-30 seconds. Perform everyday Frequency: at least once per day Intensity: Mild. Not to the point of pain. Duration: Should hold each stretch 20-30 seconds. Total time for whole body around 10-15 minutes.