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Lesson3 planning fitness

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Lesson3 planning fitness

  1. 1. Planning a fitness program
  2. 2. Setting Goal <ul><li>What are you trying to do? </li></ul><ul><ul><li>Lose weight </li></ul></ul><ul><ul><li>Gain weight (muscle) </li></ul></ul><ul><ul><li>Get faster </li></ul></ul><ul><ul><li>Lift heavier </li></ul></ul><ul><ul><li>Beach muscles </li></ul></ul><ul><ul><li>Jump higher </li></ul></ul><ul><ul><li>Become superior </li></ul></ul>
  3. 3. Plan out your exercises <ul><li>Monday: Chest and back </li></ul><ul><li>Tuesday: Legs and core </li></ul><ul><li>Wednesday: Cardio and agility </li></ul><ul><li>Thursday: Shoulders and core </li></ul><ul><li>Friday: Bi’s and tri’s and cardio </li></ul><ul><li>Saturday: Cardio and Core </li></ul><ul><li>Sunday: Rest </li></ul>
  4. 4. Continue to plan <ul><li>Monday </li></ul><ul><li>CHEST: </li></ul><ul><ul><li>Bench, dumbbell incline bench, cable flys, rack lock outs, dips </li></ul></ul><ul><li>BACK: </li></ul><ul><ul><li>Lat pull down, Seated rows, reverse flys, low back extentions </li></ul></ul>
  5. 5. Continue to plan even more <ul><li>Bench: 4 sets  135, 185, 205, 225 </li></ul><ul><li>Incline dumbbell press: 3 sets  75 </li></ul><ul><li>Cable flys: 3 sets  25, 30, 35 </li></ul><ul><li>Rack lockouts: 4 sets  245 </li></ul><ul><li>Dips: 3 sets  MAX </li></ul>
  6. 6. Things to consider <ul><li>Where you live </li></ul><ul><li>Interests </li></ul><ul><li>Current level of health**** </li></ul><ul><li>Time and place </li></ul><ul><li>Safety </li></ul><ul><li>Comprehensive plans </li></ul><ul><ul><li>Address all needs of the body </li></ul></ul>
  7. 7. Terms to know <ul><li>Cross training </li></ul><ul><ul><li>Combining more than one method of exercise, to achieve physical fitness </li></ul></ul><ul><li>Overload </li></ul><ul><ul><li>Working the body harder than it is used to </li></ul></ul><ul><ul><li>Increase weight, reps, sets, time. </li></ul></ul><ul><li>Progression </li></ul><ul><ul><li>Gradual increase in overload </li></ul></ul><ul><ul><li>When it gets too easy, go harder </li></ul></ul>
  8. 8. More terms <ul><li>Specificity </li></ul><ul><ul><li>Performing exercises that achieve your goals </li></ul></ul><ul><li>Warm up </li></ul><ul><ul><li>Raises core body temp, lubricates the joints </li></ul></ul><ul><ul><li>Which come 1 st … warm up or stretch ?? </li></ul></ul><ul><li>Cool Down </li></ul><ul><ul><li>Gradually decreasing the activity </li></ul></ul><ul><ul><li>Allow blood to move to other parts of the body </li></ul></ul>
  9. 9. F.I.T.T. Formula <ul><li>Frequency: </li></ul><ul><ul><li>How often you do the activity each week </li></ul></ul><ul><li>Intensity: </li></ul><ul><ul><li>How hard you are working during a given session </li></ul></ul><ul><li>Time: </li></ul><ul><ul><li>How much time you devote to a given session </li></ul></ul><ul><li>Type: </li></ul><ul><ul><li>Which type of exercise are you performing </li></ul></ul>
  10. 10. Something to talk about <ul><li>How does the principle of Overload relate to the Principle of F.I.T.T.? </li></ul>

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