Runningpresentation
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This document outlines a 6-week training program to help beginners transition from walking to jogging. It recommends dressing appropriately, setting short and long-term goals, keeping a training log, and listening to your body. Over the course of the program, walk/run intervals are gradually decreased as running portions are increased, with the final goal being the ability to run continuously for 30 minutes.
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This document outlines an 8-week beginner's running programme that gradually increases duration and decreases rest periods over time. It provides useful advice such as repeating sessions twice a week for quicker improvement, warming up before runs, and taking rest days between sessions, especially at the start. Additional forms of exercise are recommended to support running progress. Essential running gear includes properly fitted shoes, socks, and a sports bra, and advice is given on warm up and post-run stretches.
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Caitlyn's SMART goal was to jog for 30 minutes at least three times per week throughout the fall semester. She tracked her progress in a calendar and found that her schedule varied each week but she was still able to meet her goal most weeks. While injuries sometimes decreased her motivation and workout length, she achieved her goal by the end of the semester and saw improvements in her mile time, sit-ups, and push-ups. She is happy with her progress and plans to continue exercising and set new goals.
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This document outlines an 8-week beginner's running programme that gradually increases duration and decreases rest periods over time. It provides useful advice such as repeating sessions twice a week for quicker improvement, warming up before runs, and taking rest days between sessions, especially at the start. Additional forms of exercise are recommended to support running progress. Essential running gear includes properly fitted shoes, socks, and a sports bra, and advice is given on warm up and post-run stretches.
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1) The document discusses a story about a sinful young man who attends a sermon where the speaker scolds the congregation for their sins.
2) The powerful sermon deeply impacts the young man and inspires sincere repentance. He commits to abandoning sin and pleasing Allah.
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- The supervisory triad of client, counselor, and supervisor and how it provides opportunities for insight and growth.
- Common models of supervision including psychodynamic, cognitive behavioral, and integrated approaches. The advantages and disadvantages of each are outlined.
- Key concepts in supervision including isomorphism, parallel process, and how "blind spots" can emerge in relationships.
- The purposes and goals of supervision including enhancing counselor skills, ensuring client welfare, and facilitating counselor development.
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- About 25% of adults experience a mental health condition in a given year, with 26% suffering from chronic depression.
- Major depressive disorder affects about 15 million Americans annually and is the leading cause of disability in developed countries.
- Risk factors include past abuse, family history, medical illnesses, and life stressors. Depression is associated with increased mortality and medical costs in the billions each year.
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EXERCISE PROGRAM DESIGN
Fitness program: 5 steps to get started
Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition.
2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan.
3. Assemble your equipment. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than more supportive cross-training shoes.
4. Get started
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at once so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, permit yourself to take a day or two off.
5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)
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This 6-week fitness program consists of 10 different bodyweight workouts, 12 cardio exercises, and 2 fitness tests. The workouts are designed to be completed 4 times per week and take no more than 45 minutes each. They include exercises like pushups, squats, lunges, and burpees. A 10 minute warm up and cool down is recommended alongside each 20 minute high intensity workout. The goal is to improve functional strength and muscle building without equipment or a gym membership.
Nikki goal setting
This document provides guidance for beginning an exercise routine, including setting realistic goals, understanding your body type, meeting with a fitness professional, learning how to use common gym equipment, sample beginner workout routines, and tips for proper preparation. Key points include setting SMART goals, considering medical conditions and family history, getting personalized guidance from a trainer, starting with low-impact cardio machines like the elliptical or recumbent bike, and bringing the proper gear like shoes and hydration. Sample routines focus on cardio and strength training circuits for a full-body routine several times per week.
Fitness program
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.
title
Matt Turner created a S.M.A.R.T. goal to work out 5-6 times per week focusing on cardio like running and biking. He would lift weights 3 times per week. His goal was to increase his cardio endurance to run half and full marathons. He created a strict workout routine and log book to track his progress over 4 weeks, seeing gains in running distance, strength, and energy. While he has not completed a marathon yet, he is satisfied with his short-term progress and motivated to continue his training to achieve his long-term goal.
Fitness Program
The document outlines Crystal Qin's personal fitness program. Her goals are to improve her cardiovascular fitness, muscular strength and endurance, flexibility, and tennis skills. She aims to complete various exercises like biking, weight training, and playing tennis over a six week period. Her program details the frequency, intensity, and duration of each activity. It also includes a nutrition plan and strategies to address potential obstacles like lack of motivation, time, and boredom.
Final presentation
Shaylah Kelly presented on her wellness goals for the semester which included doing an hour of cardio twice a week through walking, biking, and crunches. Her SMART goal was specific, measurable, attainable, and had a set timeframe. She tracked her progress in a log book where she recorded her workouts, eating habits, and results. While she did not fully meet her weight loss goal, she lost 4 pounds and feels healthier having built muscle through consistent exercise and a healthier diet.
Speed development
Speed is an essential component for endurance athletes. Sprint drills, mobility exercises, strength training, plyometrics, and various speed sessions can help improve an athlete's speed. A sample training plan includes easy runs, drills, strength work, hill sessions, tempos, intervals, and a long run. Speed sessions like 150m repeats are emphasized during competition season to maintain speed endurance.
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Runningpresentation
- 1. Walking to Jogging A training program for beginning runners.
- 2. Dress like a runner
- 5. Beginning training Set short terms goals that matter to you. Keep a training log. Set a long term goal that spans a year or more. Set your own pace. Listen to your body.
- 12. Walking & Running Minute Goals