FITNESS INFORMATION
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Reduced Blood Pressure
Reduced Blood Pressure •Decreased Body Fat Stores
Decreased Body Fat Stores•Increased Heart Function
Increased Heart Function•Decreased Resting Heart Rate (RHR)
Decreased Resting Heart Rate (RHR)•Increased Oxygen Consumption
Increased Oxygen Consumption•Increased Blood Flow to Active Muscles
Increased Blood Flow to Active Muscles •Increased Capillary Density 14 CARDIO BENEFITS
Increased Capillary Density 14 CARDIO BENEFITS•Decreased Anxiety, Tension and Depression
Decreased Anxiety, Tension and Depression•Decreased Total Cholesterol
Decreased Total Cholesterol•Increased Mobility
Increased Mobility•Cells More Sensitive to Insulin
Cells More Sensitive to Insulin•Increased Life Expectancy
Increased Life Expectancy•Improved Appearance, Posture and Self Confidence
Improved Appearance, Posture and Self Confidence•Improved Quality of Life
Improved Quality of Life------------------------------------------------------------------------------------------------------------------------------
•Denser Bone Structure (Wolff’s Law)
Denser Bone Structure (Wolff’s Law) •Less Chance for Injury
Less Chance for Injury•Less Stress on Joints
Less Stress on Joints•Cells More Sensitive to Insulin
Cells More Sensitive to Insulin•Less Chance of Falling
Less Chance of Falling•Look Better, Feel Better 12 RESISTANCE BENEFITS
Look Better, Feel Better 12 RESISTANCE BENEFITS•Better Chance of Enjoying Later Years
Better Chance of Enjoying Later Years•Increased Testosterone and Growth Hormone
Increased Testosterone and Growth Hormone•Weight Control (Increased Metabolic Rate)
Weight Control (Increased Metabolic Rate)•Better Transit of Food Through the Body
Better Transit of Food Through the Body•Better Able to Handle Stress
Better Able to Handle Stress•Regain Physical Self Confidence
Regain Physical Self Confidence-------------------------------------------------------------------------------------------------------------------------------
•Increased Blood Flow to Muscles
Increased Blood Flow to Muscles•Takes the Muscles out of Tension
Takes the Muscles out of Tension•Reduces Soreness the Next 24-48 Hours
Reduces Soreness the Next 24-48 Hours•Decrease Risk of Injury
Decrease Risk of Injury•Increase Neuromuscular Coordination 10 FLEXIBILTY BENEFITS
Increase Neuromuscular Coordination 10 FLEXIBILTY BENEFITS•Improve Posture Awareness
Improve Posture Awareness•Decrease Lower Back Pain
Decrease Lower Back Pain•Reduces Stress
Reduces Stress•Enhances Enjoyment of Work or Play
Enhances Enjoyment of Work or Play•May Decrease Joint Degenerative Progression
May Decrease Joint Degenerative Progression-------------------------------------------------------------------------------------------------------------------------------
REASONS TO WARM UP
•Redirects Blood Flow to Muscles (increase delivery of oxygen and nutrients)
Redirects Blood Flow to Muscles (increase delivery of oxygen and nutrients)•Neurologically Prepares Body for Exercise
Neurologically Prepares Body for Exercise•Psychologically Prepares the Body for Higher Levels of Activity
Psychologically Prepares the Body for Higher Levels of Activity•Screening Mechanism of Potential Physical Problems at Higher Levels of Activity
Screening Mechanism of Potential Physical Problems at Higher Levels of Activity•Improves Performance
Improves Performance•Increases Elasticity of Connective Tissues
Increases Elasticity of Connective Tissues•Reduces Premature Onset of Lactic Acid at Higher Intensities
Reduces Premature Onset of Lactic Acid at Higher Intensities REASONS TO COOL DOWN
•Allow Heart Rate to Return to Normal (blood tends to pool in the lower extremities
Allow Heart Rate to Return to Normal (blood tends to pool in the lower extremities otherwise)
•May Reduce DOMS (Delayed Onset Muscle Soreness)
May Reduce DOMS (Delayed Onset Muscle Soreness)•Reduce Chance for Dizziness and Fainting
Reduce Chance for Dizziness and Fainting•Optimal Time to Stretch
Optimal Time to Stretch•Reduce Tendency for Muscle Spasms or Cramping
Reduce Tendency for Muscle Spasms or Cramping _____________________________________________________________________
6 CLASSES OF NUTRIENTS AND THEIR MAJOR FUNCTIONS
(from ACE Personal Trainer Manual pg 119)
Protein: - Builds and repairs body tissue
- Major component of enzymes, hormones and antibodies
Carbohydrates: - Provides a major source of fuel to the body
- Provides dietary fibers
Fats (Lipids): - Chief storage form of energy in the body
- Insulate and protect vital organs
- Provide fat-soluble vitamins
Vitamins: - Help promote and regulate various chemical reactions and
bodily processes
- Do not yield energy themselves, but participate in releasing
energy from food
Minerals: - Enable enzymes to function
- A component of hormones
- A part of bone and nerve impulses
Water: - Enable chemical reactions to occur
- About 70% of the body is composed of water
- Essential for life as we cannot store it, nor conserve it
Back Torso
UR Upright Row Traps/Rhomboids Multi-Joint
SROW Seated Row Lats Multi-Joint
LAT PD Lat Pulldown Lats Multi-Joint
Front Torso
B - I Bench Press – Incline Pecs / F Delts Multi-Joint
PH Push Up Pecs / F Delts Multi-Joint
Legs
SQ Squat Quads Multi-Joint
LU Lunge Hamstrings / Gluts Multi-Joint
STEP UP ------------ Quads/Gluts/Hamstrings Multi-Joint
Center
TURTLE ------------ Abdominals Isometric
VOLVO ------------ Lower Back Isometric
PLANK Plank Abs/Back Isometric
SCRS Scissors Abdominals Isometric
Single Joint
C/H/R Curl / Hammer / Reverse Biceps Elbow Pivot
PH Diamond Pushups Triceps Elbow Pivot
L/F/P Lateral / Forward / Prone Deltoids Shoulder Pivot
AD/AB Adductors / Abductors ---------- Hip Pivot
"It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome"
William James 1842-1910 phychologist & author
