ExRx.net : Starting an Exercise Program

Starting an Exercise Program Motivation

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

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

Starting an Exercise Program