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NUTRITION & FITNESS WORKSHOPS SPRING 2004 BEGINNING AN EXERCISE PROGRAM “Develop your own personalized exercise program” Reggie Hinton, Facility Manager.
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NUTRITION & FITNESS WORKSHOPSSPRING 2004BEGINNING AN EXERCISE PROGRAM“Develop your own personalized exercise program”Reggie Hinton, Facility Manager
“When you want something you never had, you have to do something you have never done.”- Jeff Connors, UNC Assistant AD, Strength & Conditioning • Presentation Objectives: • To discuss the foundations to beginning an exercise program • To define the components of physical fitness • To provide case studies that show participants how to achieve their goals
FOUNDATIONS TO BEGIN AN EXERCISE PROGRAM • The Importance of Mental Focus • The human mind is powerful! You CAN accomplish what you believe you can. • A FOCUSED human mind is even more powerful! Setting goals helps you gain the mental focus necessary to achieve physical fitness. • Goal setting converts intangible concepts like physical fitness into tangible objects like reduced body fat percentage, larger muscles, and increased aerobic endurance. • Goals should be realistic • Goals should be measurable and lead to objectives • GOAL = To increase my 1 RM on bench press from 225 lbs to 245 lbs in one semester • OBJ 1 = I will change my workout from a focus on hypertrophy (6-12 RM) to a focus on strength and power (<6 RM)
FOUNDATIONS TO BEGIN AN EXERCISE PROGRAM • Motivation for Exercise: Move from External to Internal Motives • EXTERNAL MOTIVATION & THE DANGERS • Most people begin exercising for reasons external to them (i.e., to lose weight, to fit into my bathing suit for Spring Break, to impress girls, etc.) • This is a dangerous situation because once the goals have been achieved, people lose interest in exercising • Also dangerous because people employ a “BY ANY MEANS NECESSARY” attitude • Exercise addiction • Eating disorders • Reliance on performance enhancing supplements
FOUNDATIONS TO BEGIN AN EXERCISE PROGRAM • Motivation for Exercise: Move from External to Internal Motives • INTERNAL MOTIVATION & THE BENEFITS • Research has shown that people who are internally motivated for an activity or task are more likely to adhere to it • INTERNAL MOTIVATION = Enjoyment & Competence • Exercise motives can begin as external factors but should progress to internal factors • Internal motivation results in a “LIFESPAN ACHIEVEMENT” attitude that helps you plan strategically for success • Not looking for a “quick fix,” but a lifelong approach to physical fitness • Reveals false information (i.e., fitness magazines, fitness supplements, etc.) • Helps you understand your body and how it works
BEGINNING YOUR EXERCISE PROGRAM • “You see where you want to be, but don’t know how to get there” • STEP 1: Identify the areas of physical fitness you WANT to improve • Muscular Strength = the maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified velocity of movement • Muscular Endurance = the ability of a muscle or muscle group to exert sub-maximal force for several repetitions, or to hold a contraction for a sustained length of time • Cardiovascular Fitness = the ability to perform repetitive, moderate to high intensity, large muscle movement for a prolonged period of time • Flexibility = the range of motion possible around a joint • Body Composition = the estimated percentage of the body composed of fat mass and lean body mass
BEGINNING YOUR EXERCISE PROGRAM • “You see where you want to be, but don’t know how to get there” • STEP 2: Set goals based on your “areas of improvement” within the components of physical fitness • Set goals that are JUST OUTSIDE OF YOUR COMFORT ZONE • If you set goals that are too easy, you will not put forth effort to achieve them • If you set goals that are too hard, you have effort initially, but it subsides as you realize you can’t achieve your goals • STEP 3: Use your mind to overcome doubt, stereotypes, false information, fear, and procrastination and achieve your goals • STEP 4: Develop a plan and commit to it
CASE STUDY: PUTTING IT ALL TOGETHER • Lauren was primarily interested in a personal fitness program. She was actively involved in an aerobic running program and was ready to include a resistance training program to balance her conditioning activities, improve her upper-body strength, and prevent lower-limb injury during aerobic exercise. • STEP 1: Identify the areas of physical fitness you WANT to improve • Additional upper body strength • Quadriceps, hamstring, and calf exercises to aid in her injury-prevention program • STEP 2: Set goals based on your “areas for improvement” • To improve my upper body strength by incorporating strength training exercises into my normal regimen • To prevent lower-limb injury during aerobic exercise by performing strength activities for my quadriceps, hamstrings, and calf muscles
CASE STUDY: PUTTING IT ALL TOGETHER • STEP 3: Use your mind to OVERCOME • Personalized self-talk that is encouraging and motivational (i.e., “I can achieve my goals if I consistently perform these exercises.”) • Each workout should follow a period of mental preparation – get ready to exercise and focus so that sessions are productive • Eliminate negative thoughts that may prevent you from being successful (i.e., women shouldn’t weight train, I can’t achieve my goals, people will look at me funny if I lift weights, etc.)
CASE STUDY: PUTTING IT ALL TOGETHER • STEP 4: Develop a plan and commit to it EXERCISE MUSCLE SETS REPS Bench Press Chest 3 12, 10, 10 Lat Pull-down Back 3 10, 10, 10 Crunches Abdominal 2 15, 15 Leg Raises Abdominal/Hip Flexor 2 15, 15 Back Extension Erector Spinae 2 15, 15 Leg Extensions Quadriceps 3 15, 15, 15 Leg Curl Hamstrings 3 15, 15, 15 Calf Raise Gastrocnemius 2 15, 15 Soleus
CASE STUDY: PUTTING IT ALL TOGETHER Additional Program Components: Ways to Enhance the Existing Program • Cardiovascular Fitness: ACSM Standards • Frequency: 3-5 days/week • Duration: 20-60 minutes of continuous activity • Intensity: 65-90% of Maximum Heart Rate (MHR) Calculate intensity with this formula: MHR X 0.65 (lower threshold) to MHR X 0.90 (upper threshold) *MHR = 220 – Age (beats/min) • Flexibility Training • Immediately following light-intensity warm-up activity similar to the primary conditioning activity (10-20 sec/muscle) • After primary conditioning activity (10-20 sec/muscle, 2-3 times)
CASE STUDY: PUTTING IT ALL TOGETHER Additional Program Components: Ways to Enhance the Existing Program • Body Composition • Product of exercise and diet • Consult with a professional in nutrition to determine the types of food to consume and when
REFERENCES Fleck, S. J. & Kraemer, W. J. (1997). Individualizing exercise prescriptions. In S. J. Fleck & W. J. Kraemer Designing resistance training programs (2nd ed.). Champaign, IL: Human Kinetics. O’Brien, T.S. (1997). Creating your client’s program. In T.S. O’Brien The personal trainer’s handbook. Champaign, IL: Human Kinetics. Yoke, M. (2001). Fitness assessment. In L.A. Gladwin (Ed.) A guide to personal fitness training. Sherman Oaks, CA: Aerobics and Fitness Association of America.