STARTING A FITNESS PROGRAM Flashcards
can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.
Physical activity and exercise
is an essential aspect of maintaining a healthy and active lifestyle. Whether an individual seeks to improve his/her strength, endurance, flexibility, or overall well-being, engaging in a well-rounded fitness program can have a profound impact to one’s physical and mental health.
fitness training
5 STEPS FOR STARTING A FITNESS PROGRAM
- ASSESS YOUR FITNESS LEVEL
- DESIGN YOUR FITNESS PROGRAM
- ASSEMBLE YOUR EQUIPMENT
- GET STARTED
- MONITOR YOUR PROGRESS
also known as a __________, comprises a series of exercises that help evaluate your overall health and physical status. A wide range of standardized tests is used for these exams, including body composition tests, cardio stress tests, endurance tests, and range of motion tests.
fitness test or fitness assessment
Before starting a fitness program, it is important to share your medical history with your trainer and get the necessary approval from a healthcare provider to proceed.
General health evaluation
Most fitness specialists will use one or more screening tools to help determine your baseline health. This may include obtainingvital sign measurementssuch as_____,___________,______,_______
height, weight,resting heart rate (RHR), and resting blood pressure (RBP).
Many trainers will also use a________comprising seven or more questions about your general health.Among the questions, you may beaskedabout the medications you take, any problems you have with dizziness or pain, or any medical condition that may impair your ability to exercise.
Physical Activity Readiness questionnaire
describes the components that comprise your total body weight, including your muscles, bones, and fat.
Body composition
Three most common methods for estimating body composition
- BIA Bioelectric impedance analysis
- BMI body mass index
skinfold measurement
electrical signals are sent from electrodes through the soles of your feet to your abdomen to estimate your body composition
Bioelectric impedance analysis
is a generalized calculation of body fat based on height and weight.
BMI
Duringskinfold measurements, ____ are used to estimate how much body fat there is in a fold of skin.
calipers
also known as stress testing, measures how efficiently your heart and lungs work to supply oxygen and energy to your body during physical activity.
cardiovascular endurance testing
ne easy cardiovascular assessment test that is easy to perform is the
YMCA step test
measures the maximal amount of force a muscle group can exert at one time.
strength testing
measures the length of time a muscle group can contract and release before it fatigues.
muscle endurance testing
Measuring theflexibility of your joints is vital in determining whether you have postural imbalances, foot instability, or limitations in your range of motion.
flexibility testing
Sometimes called the zipper test,evaluates the flexibility and mobility of your shoulder joint.
shoulder flexibility testing
This is used to measure tightness in your lower back and hamstring muscles.
Sit-And-Reach Testing
is used to measure tightness in your lower back
Trunk lift testing
It is performed while lying face-down on the floor. With your arms at your side, you would be asked to lift your upper body with just your back muscles. Flexibility is measured by how many inches you can lift yourself off the ground
Trunk lift testing
is performed on the floor with your legs fully extended. Flexibility is measured by how many inches your hands are from your feet when reaching forward.
Sit-And-Reach Testing
As you design your fitness program, keep these points in mind: 8 POINTS
Consider your fitness goals.
Create a balanced routine
Start low and progress slowly
Build activity into your daily routine
Plan to include different activities
Try High interval Intensity Training
Allow time for recovery
put it on paper
Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.
Consider your fitness goals.
Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.
Create a balanced routine
you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
Start low and progress slowly
Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.
Build activity into your daily routine
Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
Plan to include different activities
In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
Try High interval Intensity Training
Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
Allow time for recovery.
A written plan may encourage you to stay on trac
Put it on paper.
shoes that are lighter in weight than
running shoes
more supportive shoes
cross training shoes
5 tips to get started
Start slowly and build up gradually
Break things if you have to
Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Start slowly and build up gradually
Break things if you have to
Be creative
Listen to your body
Be flexible
You don’t have to do all your exercise at one time, so you can weave in activity throughout your day.
Break things if you have to
Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
be Creative
If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
listen to your body
Retake your personal fitness assessment six weeks after you start your program and then again every few months.
Monitor your progress
