Information

Below are various segments of information that will be useful in understanding the 'why' and 'how' of your exercise program. The more you know the reasons you are doing the various components of your program, the more successful you will be in achieving your goals.

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6 Classes of Nutrients & Their Major Functions

Taken from ACE Personal Trainer Manual pg 18

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

Lipids (fats):
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

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

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Reasons to Warm Up

• Redirects Blood Flow to Muscles (increase delivery of oxygen and nutrients) 
• Neurologically Prepares Body for Exercise 
• Psychologically prepares the Body for Higher Levels of Activity 
• Screening Mechanism for Potential Physical Problems at Higher Levels of Activity 
• Improves Performance 
• Increases Elasticity of Connective Tissue 
• Reduces Premature Onset of Lactic Acid at Higher Intensities

Reason to Cool Down

• Allow Heart Rate to Return to Normal (Blood tends to pool in the lower extremities otherwise) 
• May Reduce DOMS (Delayed Onset Muscle Soreness) 
• Reduce Chance for Dizziness and Fainting 
• Optimal Time To Stretch 
• Reduce Tendency for Muscle Spasms or Cramping

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Benefits of Resistance Training

• Denser Bone Structure (Wolff’s Law) 
• Less Chance for Injury 
• Less Stress on Joints 
• Cells More Sensitive to Insulin 
• Less Chance of Falling 
• Look Better, Feel Better 
• Better Chance of Enjoying Later Years 
• Increase Testosterone 
• Weight Control (Increase Metabolic Rate) 
• Helps Transit of Food Through Digestive System 
• Be Better Able to Handle Stress
• Regain Your Physical Confidence

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