This document contains instructions for a 5-day fitness program with different workout outcomes each day: full body workout, core workout, starter workout, yoga routine, and cardio. Each day lists the equipment needed, warm-up, cool-down, and specific exercises. Day 1 focuses on core with exercises like stability ball crunches and planks. Day 2 is a starter workout with lighter weight and fewer reps. Day 3's cardio includes interval runs. Day 4 includes yoga poses like downward dog and lunges. Day 5 is a full body workout targeting muscles like shoulders, back, chest, arms, and legs.
This document provides codes and names for various exercise machines in Spanish. It includes machines for the quadriceps, leg press, chest press, abdominal crunch, shoulder press, lat pulldown, multi-hip, pec-deck, upper back, biceps curl, triceps extension, abductors, adductors, seated row, pectoral machine, seated leg curl, lying leg curl, seated calf raise, lower back, and shoulder fly.
This document outlines the requirements for a personal training certification program. It details what students will learn, including how to prepare training programs, promote long-term behavior change, collect client information, and develop goals. It also describes how students will be assessed, including a case study requiring a 4-week sample training program and 12-week overview for a client, as well as an in-person evaluation of their knowledge. Key topics covered are collecting medical histories, setting SMART goals, adapting programs over time, and using strategies to encourage clients' long-term commitment to healthy behaviors and exercise.
The document provides guidance on instructing gym-based exercise for a Level 2 Certificate in Fitness qualification. It covers preparing oneself and equipment, preparing and instructing clients, monitoring exercise technique and safety, and concluding sessions. Teaching methods like demonstration, explanation and feedback are emphasized.
This document provides a sample weekly pre-season training guide with planned meals and workouts for each day of the week. It includes suggestions for breakfast, lunch, snacks and dinner along with interval training, strength and technique sessions. The guide aims to support an athlete's training and nutrition goals during their pre-season preparation period.
This document contains instructions for a 5-day fitness program with different workout outcomes each day: full body workout, core workout, starter workout, yoga routine, and cardio. Each day lists the equipment needed, warm-up, cool-down, and specific exercises. Day 1 focuses on core with exercises like stability ball crunches and planks. Day 2 is a starter workout with lighter weight and fewer reps. Day 3's cardio includes interval runs. Day 4 includes yoga poses like downward dog and lunges. Day 5 is a full body workout targeting muscles like shoulders, back, chest, arms, and legs.
This document provides codes and names for various exercise machines in Spanish. It includes machines for the quadriceps, leg press, chest press, abdominal crunch, shoulder press, lat pulldown, multi-hip, pec-deck, upper back, biceps curl, triceps extension, abductors, adductors, seated row, pectoral machine, seated leg curl, lying leg curl, seated calf raise, lower back, and shoulder fly.
This document outlines the requirements for a personal training certification program. It details what students will learn, including how to prepare training programs, promote long-term behavior change, collect client information, and develop goals. It also describes how students will be assessed, including a case study requiring a 4-week sample training program and 12-week overview for a client, as well as an in-person evaluation of their knowledge. Key topics covered are collecting medical histories, setting SMART goals, adapting programs over time, and using strategies to encourage clients' long-term commitment to healthy behaviors and exercise.
The document provides guidance on instructing gym-based exercise for a Level 2 Certificate in Fitness qualification. It covers preparing oneself and equipment, preparing and instructing clients, monitoring exercise technique and safety, and concluding sessions. Teaching methods like demonstration, explanation and feedback are emphasized.
This document provides a sample weekly pre-season training guide with planned meals and workouts for each day of the week. It includes suggestions for breakfast, lunch, snacks and dinner along with interval training, strength and technique sessions. The guide aims to support an athlete's training and nutrition goals during their pre-season preparation period.
Evento formativo in Palestra nel periodo di "Transizione": cosa fare e come.
Programma
-Pre-Post ride mobility
-Core Training
-5 essentials exercises
Durata
3 ore: 1) Teoria,- 2) Model Figure, 3) Pratica assistita all’esercizio.
Finalità
-Extending Summer Fitness
-Forza funzionale
-Preparazione ciclistica.
Per
Atleti, Ciclisti, Free Nat. Street Workouter, Preparatori.
Dimagrimento localizzato: valutazione impedenziometrica e fit testMaurizio Salamone
La presentazione di un caso di dimagrimento localizzato in cui è stato implementato un programma bimestrale di attività fisica ad alta intensità e integrazione alimentare con Pro3 di Metagenics. La valutazione dei risultati è stata fatta con impedenziometria e fit test.
Evento formativo in Palestra nel periodo di "Transizione": cosa fare e come.
Programma
-Pre-Post ride mobility
-Core Training
-5 essentials exercises
Durata
3 ore: 1) Teoria,- 2) Model Figure, 3) Pratica assistita all’esercizio.
Finalità
-Extending Summer Fitness
-Forza funzionale
-Preparazione ciclistica.
Per
Atleti, Ciclisti, Free Nat. Street Workouter, Preparatori.
Dimagrimento localizzato: valutazione impedenziometrica e fit testMaurizio Salamone
La presentazione di un caso di dimagrimento localizzato in cui è stato implementato un programma bimestrale di attività fisica ad alta intensità e integrazione alimentare con Pro3 di Metagenics. La valutazione dei risultati è stata fatta con impedenziometria e fit test.
1. 3 Serie
Week 3
Week 1 Week 2 Week 3
Treadmill o corsa libera
Leg Press o Squat corpo libero
Distensioni su panca o push up
Lat Machine o trazioni alla sbarra
Crunch corpo libero o
Treadmill o corsa libera
Stretching generale
Week 1 Week 2 Week 3
Week 1 Week 2 Week 3
Week 1 Week 2 Week 3
Week 1 Week 2
PERSONAL TRAINING
Ricondizionamento Base
Week 1 Week 2 Week 3
Week 1 Week 2 Week 3
Peso inizio mesociclo kg:
Peso fine mesociclo Kg:
BMI :
BF :
Sedute per settimana
3 -5
inferiore
Recupero
Parte
1 Serie Parte Parte Parte
Recupero
Note:
1.00 1.00 1.00
presa inversa
1.00 1.00 1.00
Int. Tempo Tempo Int.
60/70% * 25 min 30 min 60/70% *
superiore superiore
60/70% FCM
Rip
15
Rip
Serie
3
Kg
Serie Rip
3 max
Kg Rip
Parte Parte
Note:
Kg Rip
3 10
Rip
3
Kg
presa inversa
1.00
3 max
Kg Rip
Note: presa inversa
1.00
3 Serie
2 Serie
Serie
Recupero
Serie Rip
3 Serie
Rip Serie Rip
12
superiore
60/70% FCM 60/70% FCM
inferiore inferiore
Note:
60/70% *5 min 60/70% *
1 Serie
1 Serie
Recupero
3 Serie
Rip
3 20
Tempo Tempo
5 min 60/70% *
Int.
5 min
Rip
Note: 60/70% FCM 60/70% FCM 60/70% FCM
Serie
Note:
Rip Serie
15 3 max
Recupero
2 Serie
Kg
Nome:
Cognome:
1 Serie
2 Serie
1 Serie
Int. Tempo Int.
KgKg Rip Kg
1 Serie
Max
Rip
1.00
Serie
Abdominal machine Serie Rip Serie Rip Serie Rip
max 3
Recupero 1.00 1.00 1.00
Rip
Rip
Rip
3 12 3
Recupero
Serie Rip
1 Serie
Kg Rip Kg Rip Kg
3 max 3
2 Serie
20 min
Note:
Tempo Int.
60/70% *