PAF3O/PAF4O

• The workout room is evidently for working out.

• Throughout this course, you will develop and adapt a workout plan that suits you and your goal(s).

• The workout room is for implementing your fitness plans.

What’s the Workout Room What’s the Workout Room For?For?

• Cardio equipment

• Strength equipment– Free weights– Machines

What’s in the Workout RoomWhat’s in the Workout Room

Cardiovascular EquipmentCardiovascular Equipment

• What are we talking about?– Treadmills– Ellipticals– Stationary Bikes (next door)

Cardiovascular EquipmentCardiovascular Equipment

• We only have two elliptical machines!• One person on at a time• Even amount of weight on foot pads• Face forward• Use legs & arms or just legs• Speed under 90 • Don’t try and kill the machine

Cardiovascular EquipmentCardiovascular Equipment

• Speed--no higher than 7.0

• Elevation no higher than 7

• 7 minutes on the treadmill

• Only the person on the treadmill can touch the buttons and be on it

• Face forward on the treadmill

• No goofing off

Strength EquipmentStrength Equipment

• Free Weights– Barbells, Dumpbells,

Olympic plates

• Selectorized Machines– Pin adjustment, weight

stack

• Plate-loaded Machines– Uni-lateral, Iso-lateral

Strength Equipment: Free Strength Equipment: Free WeightsWeights

• Free Weights– Dumbbells, barbells, weight plates– Medicine balls, kettlebells– Benches, racks, and trees

• Free weights are more economical than machines– You need proper training and supervision

Strength Equipment: Free Strength Equipment: Free WeightsWeights

Strength Equipment: Free Strength Equipment: Free WeightsWeights

Strength Equipment: Free Strength Equipment: Free WeightsWeights

Strength Equipment: Strength Equipment: Selectorized MachinesSelectorized Machines

• Single-stations or Multi “jungle gym”• Cables, belts, pulleys, chains

• Generally good for novices – Less stabilization required

Strength Equipment: Strength Equipment: Selectorized MachinesSelectorized Machines

Nautilus Nitro

Cybex VR2

Strength Equipment: Strength Equipment: Selectorized MachinesSelectorized Machines

Nautilus “Jungle Gym” Nautilus Gravitron

Strength Equipment: Plate-Strength Equipment: Plate-Loaded MachinesLoaded Machines

• Can be: – Unilateral– Iso-lateral (i.e. Hammer Strength)

• Better safety than free weights

• Heavier weight workouts

Strength Equipment: Plate-Strength Equipment: Plate-Loaded MachinesLoaded Machines

Strength Equipment: Plate-Strength Equipment: Plate-Loaded MachinesLoaded Machines

Hammer Strength Plate Loaded

Body Master

Strength Equipment: Plate-Strength Equipment: Plate-Loaded MachinesLoaded Machines

Strength Equipment: Plate-Strength Equipment: Plate-Loaded MachinesLoaded Machines

1. Adjust weights

• Always adjust your own weight• Do not pull pin when weights are lifted• Place pin securely to ensure safety• Use light enough weight to lift 16 reps without help

2. Adjust seat height (if applicable)

• Make sure exercise joint lines up with equipment joint/handles

3. Sit firmly on equipment

• Place feet on ground• Grip handles firmly

Fitness Room RulesFitness Room Rules

• Do not enter unless accompanied by a teacher

• Follow your teachers instructions carefully

• Do not throw any objects, run, chase, or horseplay- ever

Fitness Room RulesFitness Room Rules

• Wear appropriate workout clothing• Wear appropriate shoes (closed toe shoes,

preferably tennis shoes or running shoes)• Use proper spotting techniques when lifting free

weights or use of bench press• Always warm up before working out• Practice perfect form before lifting heavier weights• Check weights before you lift• Be aware of your surroundings• Stop working out if you feel dizzy• When in doubt ask for help

Fitness Room SafetyFitness Room Safety

• Equipment can be dangerous.

• CAREFUL WITH THE WEIGHT STACK – IT CAN CRUSH BODY

PARTS!

• Do not slam or drop the dumbbells or plate loaded bar on the floor.

• Be cautious of others – do not disrupt others during workouts.

• Use equipment correctly – Improper use can cause injury.

• All students are entitled to at least 7 minutes on a cardio vascular

machine.

• The weights on the weight machines should never be “slammed”; the

student should be in control of the weight for the entire set.• Each student must read and understand the instructions for each

machine before they begin their set.

Some Important Some Important Exercise CONCEPTSExercise CONCEPTS

Parts of the Workout Parts of the Workout

A repetition, or rep, is the most basic component of a resistance-training program.

Repetition (rep)

One completion of an activity or

exercise.

Term to Know

Parts of the Workout Parts of the Workout

If you do ten push-ups, one right after the other, you have done one set of ten reps.

Set

A group of consecutive reps for any exercise.

Term to Know

Parts of the Workout Parts of the Workout

In a typical workout, you will do several sets of several different exercises.

Exercise

A series of repetitive muscle

contractions that build

strength and endurance.

Term to Know

Parts of the Workout Parts of the Workout

Every exercise has as its primary target a muscle group within one of the six weight-training “body areas.”

Shoulders Arms Back Chest Abdominals Legs

Types of ContractionsTypes of ContractionsConcentric vs. Eccentric

Concentric

(shortening) LIFTING

Concentric

LIFTING Eccentric (lengthening) LOWERING

Eccentric

LOWERING

Both phases can build muscle!Both phases can build muscle!

Compound and Isolation Compound and Isolation ExercisesExercises

1. What Are Compound Exercises?….exercise that uses a wide variety of movements through a wide range of motion

2. What Are Isolation Exercises?…exercises that work only one muscle or muscle group and only one joint at a time. Examples of isolation exercises include the biceps curl or the quadriceps extension.

Compound ExercisesCompound Exercises…exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion

•Quads: Squats, Front Squats, Leg Presses•Hamstrings: Stiff-Legged Deadlift, Lying Leg Curl•Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise•Back: Pull-up, Bent Over Row, One Arm Dumbbell Row•Deltoids: Press behind Neck, Dumbbell Press, Military Press, Shrugs•Chest: Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip Dips•Triceps: Lying Triceps Extension, Close Grip bench Press, Pushdowns, Seated Triceps ext.•Biceps: Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl

Compound ExercisesCompound Exercises

Isolation means: to set apart or cut off from others

… exercises work only one muscle or muscle group and only one joint at a time

Chest1. Cable Crossovers2. Wide Grip Bench Press 3. Dumbbell Decline Press

Shoulders1. Bent Over Dumbbell Raise 2. One Arm Front Cable Raise 3. Lying One-Arm Lateral Raise 4. One-Arm Dumbbell Raise

Back1. Straight-Arm Pull Downs 2. Two-Handed Dumbbell Rows 3. Stiff-Legged Good Morning 4. Barbell Shrug Behind Back

Arms1. One Arm Preacher Curls 2. Alternate Hammer Curl 3. Reverse Barbell Curl 4. Overhead One Arm Cable Extension 5. Decline Dumbbell Extension

Legs1. Leg Extensions 2. Standing Leg Curl 4. Calf Raise On The Leg Press Machine

Principles of ExercisePrinciples of Exercise

There are a few fundamental principles of exercise that

needs to be applied in order to achieve success with an

exercise program

ProgressionProgression

• Gradual increase intensity, frequency, and/or duration of exercise over a period of time– Think about the FITT principle, which is on a

later slide in this presentation– You can increase this over a period of weeks,

months, or years

SpecificitySpecificity

• Choose specific exercises to perform in order to improve a particular component of fitness– E.g., endurance

Regularity Regularity • Exercise conducted at regular intervals each week,

continuing throughout the year and throughout your life

1. Assess your fitness level (in the area(s) that you want to improve)

2. Design a fitness plan

3. Implement your plan

4. Monitor your progress

Steps to Creating and Steps to Creating and Following Your Fitness PlanFollowing Your Fitness Plan

• To assess your fitness level, consider measuring:

– Your pulse rate before and after a one-km run– How long it takes to walk one km– How many push-ups you can do at a time– How far you can reach forward while seated on the

floor with your legs in front of you – Your waist circumference at the level of your navel– Your Body Mass Index

1. Assess Your Fitness Level 1. Assess Your Fitness Level

• Consider your fitness goals

• Plan a logical progression of activity – start slowly and progress slowly

• Plan how you will build activity into your daily routine (e.g., this class, other fitness activities, family activities, etc.)

– Plan to include different activities – cross training and alternating activities / likes and dislikes

• Allow time for recovery – rest and recover

• Put it on paper – write down what you plan to do each day/week/month

• Use the FITT Principle to help you start (next slide)

2. Design a Fitness Plan2. Design a Fitness Plan

FITT PrincipleFITT Principle

• F = Frequency– Think about how often you should work on something. Cardio

can be almost every day, but biceps need a couple days to recover.

• I = Intensity– Will you work out at high intensity? Or is there a reason that you

want to use lower intensity?

• T = Time– How long will you be doing the activity? 10 minutes of running

on the treadmill? 3 sets of 10 reps of sit ups?

• T = Type– What type of exercise are you doing? Cardio? Muscle training

for a particular muscle group? Are you alternating between muscle groups?

• Start slowly and build up gradually.• Ask lots of questions as your try new activities. • Be creative. Don’t be afraid to try new

exercises and activities.• Listen to your body. Don’t do something that

your body is telling you not to. • Be flexible. If you can’t do something you

planned on doing change, adapt your fitness plan.

3. Implement Your Fitness 3. Implement Your Fitness PlanPlan

• Track your progress.– There are a lot of apps and websites that can help

you.– Examples: JeFit, Daily Burn

4. Monitor Your Progress4. Monitor Your Progress

Tips To Make Workouts WorkTips To Make Workouts Work

• Make it fun!• Commit yourself. • Goal for it. • Accumulate time by breaking it

up into smaller workouts.• Schedule time to work out.• Avoid the all-or-nothing trap.• Keep perspective.• Vary intensities.• Be flexible.

• Be realistic.• Gear up. Have equipment

on hand. • Recruit a friend.• Jump on spare time. Create

workouts.• Track your progress.• Exercise to music.• Choose convenience.