Transcript Beginning an Exercise Program

NUTRITION & FITNESS WORKSHOPS
SPRING 2004
BEGINNING 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:
1. To discuss the foundations to beginning an exercise program
2. To define the components of physical fitness
3. 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 injuryprevention 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.