Starting an Exercise Program

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

• 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

• 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