Workout Plan Flashcards
DESIGNING your workout plan
Knowing why you exercise is the first step in designing a fitness program.
Consider some factors such as environmental, needs analysis, and training guidelines and principles.
SETTING GOALS
S M A R T
Specific
Measurable
Attainable
Relevant
Time bound
equipment availability, time of day, time available to train, space and area, and other external factors
ENVIRONMENTAL
NEEDS ANALYSIS
G A G E I
Goals
Age
Gender
Experience/Fitness Level
Injuries/Health Factors
any form of training that maintains the heart rate at a desired level over a sustained period of time.
CONTINUOUS TRAINING
a method of training that uses periods of exercise and rest.
FARTLEK TRAINING
a type of training that involves exercises at a variety of different stations.
CIRCUIT TRAINING
a method of training using weights.
WEIGHT TRAINING
exercising with periods of rest planned into the session.
INTERVAL TRAINING
a type of training that involves exercises with short bursts of high intensity.
PLYOMETRIC TRAINING
completing certain exercises that will improve a person’s range of motion around a joint.
FLEXIBILITY TRAINING
TRAINING TECHNIQUES(Do’s)
L U B S
Lift an appropriate amount of weight
Use proper form
Breathe/ Rest
Seek balance
TRAINING TECHNIQUES(4 Don’t’s)
S R O F
Don’t skip the warmup
Don’t rush
Don’t overdo and don’t ignore the pain
Don’t forget your shoes
These include stretching and simple exercises of moderate intensity that causes sweating and gradually increase muscle temperature. The warm-up or conditioning exercise allows various body systems to adjust to the increasing metabolic demands.
WARM-UP
It is the gradual conversion of the intensity of exercise from hard to moderate and easy state allowing gradual decrease in body’s exerted energy until it reaches the resting or near – resting state. Cooling down allows the heart rate to return to its normal resting state.
COOL DOWN
