Starting an Exercise Program

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Motivation

  • Weight Loss
  • Social Affiliation
  • Physical Appearance
  • Competition
  • Health Benefits
  • Stress Relief

Factors in Choosing Workouts

  • Time of Day
    • Choose the most convenient time of day
  • Available Facilities
    • Fitness Center
    • Home
    • Outdoors
  • Mode of Workout
    • Enjoyable activities
    • Conducive to goals
  • Social Setting
    • With a partner
    • In a group
    • Alone

Components of Health Related Physical Fitness

Walking Programs

  • Body Composition
    • Refers to the proportion of body fat to lean body tissue
    • % Fat vs. total body weight
      • total body weight. = bone, muscle, fat
      • fat weight = % of wt. contributed to fat tissue
    • Male vs. female - % fat recommendation
  • Flexibility
    • Extent and range of motion around a joint
    • Injury prevention
    • Static stretching
  • Strength and Endurance
    • Strength- amount of force exerted by a group of muscles
    • Endurance- ability to maintain a contraction over a period of time
  • Cardiorespiratory Fitness
    • Body's ability to consume and process O2
    • Aerobic activities
    • Components of a workout
      • Frequency - 3-5 days/wk
        • <3 days less improvement in VO2 max
        • >5 days subject to injury
      • Intensity- 60-80% VO2 max
      • Duration - goal 20-30 min continuous activity
    • Elements of a Cardiovascular Program:
      • Warm-up 5-10 min
      • Conditioning 20-60 min
      • Cool-down 5-10 min

Principles of Training

  • Specificity
    • Specific activities elicit specific adaptations creating specific training effects
  • Reversibility
    • If training ceases, strength and endurance diminishes
  • Progression
    • Gradual increase in "work" over a period of training
  • Overload
    • Strength and endurance will increase only if muscles and the cardiovascular system are systematically subjected to workloads greater than those to which they are accustomed

Workout Gear

Crunch

  • Shoes
    • Qualities
      • Shock absorption
      • Cushion
      • Support
    • Function
      • Cross training
      • Running
      • Walking
      • Aerobic
      • Court
  • Undergarments
    • Male
      • Athletic supporter
        • Minimize movement
        • Support
    • Women
      • Sports top
        • Minimize movement
        • Support tissue
        • Cooper's ligaments
  • Clothing
    • Warm weather
      • Thin, light
      • Loose fitting
      • Porous
      • Allow for heat evaporation
    • Cold weather
      • Layers
      • Gortex
        • water proof
        • heat escapes
      • Head, hand protection


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