LIFETIME FITNESS HEALTHY NUTRITION. UNIT 2 Lesson 3 FLEXIBILITY LEAN BODY COMPOSITION

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1 LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 2 Lesson 3 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer Certification 2009 All rights reserved

2 2 LESSON 3 BENEFITS OF PHYSICAL ACTIVITY; FREE WEIGHTS VS. MACHINES; MAJOR MUSCLE GROUPS; MUSCLES OF THE BODY (DIAGRAMS) MOTIVATION The more we are aware of the various benefits associated with regular physical activity, the more we may strive to participate in a lifetime of fitness. Let s look at some of these benefits now, and then review the pros and cons of using free weights vs. using machines. A. BENEFITS OF REGULAR PHYSICAL ACTIVITY A tendency to have a DECREASE IN: Resting Blood Pressure Resting Heart Rate Body Weight Percentage of Body Fat/General Obesity The Rate of Aging Bone & Joint Injuries Lower Back Problems Minor Aches & Pains, Stiffness, and Soreness Fatigue Asthma Risk of Colon, Breast and Prostate Cancer Risk of Coronary Heart Disease/Arteriosclerosis Risk of Osteoporosis Risk of Type II Diabetes A tendency to have an INCREASE IN: Muscle Mass & Strength Flexibility Metabolism (can burn more calories at rest) Bone Density Aerobic Capability Immune Function Capability to Perform Daily Activities and Chores Performance in Recreational/Competitive Activities Productivity Psychological "Capacity", which can PROMOTE/STRENGTHEN: Self-Concept (ability to see oneself as being capable) Satisfaction Feeling and Looking Good Better Overall Mental Health...and can PREVENT: Mental disorders Clearly, there is a huge upside to participating in a lifestyle of fitness and physical activity. Take time now to read and fill out the two lifestyle quizzes on the next few pages; they are designed to further raise your awareness about the benefits of active living.

3 3 B. PROS & CONS OF USING FREE WEIGHTS vs. MACHINES FREE WEIGHTS Relatively Inexpensive Little Maintenance Required Variety of Movement Patterns, Working Muscles From Various Angles Activates More Muscles for Balancing and Stabilizing = Involves Many Muscles With 1 Movement Small Variety of Leg Exercises Takes Longer to Learn Technique, Because of Greater Freedom of Movement Harder to Adjust Adding or Removing Plates, Carrying Weights To and From Racks = Longer Workout Increased Injury Potential, Mainly Due to Loss of Control (Use a Spotter if Necessary) Little Storage Space Required, BUT Considerable Exercise Space is Needed Good For All Body Types MACHINES Costly Maintenance Often Required, With Expensive Replacement Parts Little or No Choice of Movement Pattern, Except With Pulley Machines Can Focus on Lifting Muscles, as No Stabilizing or Balancing is Required = May be Better for Rehabilitation Purposes Greater Variety of Leg Exercises Easy to Learn Technique Easier to Adjust Weight Can be Changed Simply by Moving a Pin or Turning a Dial = Shorter Workout Low Injury Potential (Any Safety Problems Mainly Due to Poor Maintenance) Use Space Economically: Require Little Exercise Space, Effective in Small Rooms, Ease Traffic Flow in a Gym Tend Not to Fit All Body Types

4 4 C. MAJOR MUSCLE GROUPS, THE MOVEMENTS THEY PERFORM, & THE EXERCISES THAT TRAIN THEM (see APPENDIX for diagrams of the following exercises) ~~UPPER BODY ~~ PECTORALIS (CHEST) TRAPEZIUS(a), LATISSIMUS DORSI(b) (BACK) -Brings arms from the side across and in front of the chest. -(a)raises shoulders; Pulls head & shoulders back; -(b)draws arms back; Turns arms inward BENCH PRESS Variations flat, inclined, declined; seated on machine Hand grip shoulder width; wide (targets chest more); narrow (targets triceps more). Equipment barbell, dumbbells, machine SEATED ROW Equipment -nautilus machine, rowing machine Variations -adjust hand grip or handles LAT PULLDOWNS Equipment -nautilus DUMBBELL FLYS Variations -wide or narrow grip Variations -flat, inclined/declined bench PUSH-UPS Variations -from feet or from knees; -with or without extra weight; -on finger tips; -feet elevated, etc. DIPS Variations -whole body weight or various percentages of body weight(machine) SHOULDER SHRUGS -dumbbell or barbell BENT-OVER ROW Variations -one-arm dumbbell; two-arm barbell -palms forward or reverse, with wide or narrow grip. WIDE-GRIP CHIN-UP Variations -forward or reverse grip DUMBBELL PULLOVER CABLE CROSSOVER DELTOID (SHOULDERS) -Raises arms to the front, the side, and the back SHOULDER PRESS Variations -barbell, dumbbell, machine DUMBBELL RAISES(can also be done with machine/cables) Variations -front, side, back raises -standing, seated, chest down on a flat or inclined bench UPRIGHT ROWS Variations -barbell, dumbbell BICEPS (FRONT OF UPPER ARM) TRICEPS(BACK OF UPPER ARM) -Brings palm up towards the front of the shoulder -Straightens a bent arm DUMBBELL CURLS TRICEPS EXTENSIONS Variations -together or alternating Variations -overhead extensions -seated or standing upright -horizontal extensions -seated incline -downward extensions -concentration curls -alternating, or together -preacher curls Equipment -dumbbell, barbell, machine BARBELL CURLS DIPS Variations-regular bar, or E-Z bar; reverse Variations -from bench, with/out feet elevated CHIN-UP-close grip -with/out extra weight added *Each of the above can be done with palm of hand supinated (pointing to shoulder), pronated (pointing away from shoulder), or, with dumbbells, in the hammer position (dumbbell held vertically during motion). MACHINE/CABLE CURLS FOREARM Flexors & Extensors -Makes hand into a fist (flexors) & returns fist to straight fingers (extensors). WRIST CURLS Variations -seated with barbell or dumbbells; -with/out rotation of the forearm during the movement HAMMER CURLS Variations -seated or standing

5 5 ~~LOWER BODY ~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ QUADRICEPS (Front of UPPER LEG) -Straightens a bent knee; -Brings upper thigh closer to upper torso HAMSTRINGS (Back of UPPER LEG) -Bends a straight leg; -Moves upper thigh away from upper torso SQUATS barbell OR dumbbell (also works gluteal muscles) LEG CURLS -together OR alternating SEATED LEG EXTENSION together OR alternating -flat on bench, OR standing (machine) SEATED LEG PRESS (also works gluteal muscles) LUNGES -with/out weights STEP-UPS (also works gluteal muscles) STEP-UPS -with/out weights LUNGES (also works gluteal muscles) DEADLIFT -dumbbell OR barbell ABDUCTOR (outer thigh) & ADDUCTOR (inner thigh) CABLE PULLS *Major aerobic exercises such as cycling, walking, jogging, and sprinting will also work these muscle groups. GASTROCNEMIUS & SOLEUS ( Calf - Back of LOWER LEG) -Points toes downward and bends knee CALF RAISES -standing OR seated TIBIALIS ANTERIOR ( Shin Front of LOWER LEG) -Points foot and toes upward SHIN PULL - on leg extension OR seated pulley machines -barbell OR dumbbell OR machine ~~ABDOMINALS (CORE STRENGTH TRAINING) ~~ *The INTENSITY of Abdominal exercises can be adjusted in the following ways: (Summarized from Weider Abdominal poster, May, 2000) Hand Placement Foot Placement Angle of Movement (on bench) Less Difficult On / beside knees On floor Slight Across chest Knees at 90º, feet in air Moderate Behind head Legs straight up Extreme More Difficult Extended overhead ~~~~ Added weight and/or the use of weight balls can also increase the intensity of abdominal exercises. ~~~~ RECTUS ABDOMINUS -Flexes (curls) the spine forward CRUNCHES -With/out extra weight or resistance -Can adjust any of the above intensity control options -Machine, Cable, Medicine ball crunches DEEP FORCEFUL BREATHING OBLIQUES -Rotates the spine to the right or to the left SIDE CRUNCH SIDE JACKKNIFE -Raise leg sideways (upward) from the floor STANDING SIDE BEND (with dumbbell) PELVIC TILT (from floor) LYING LEG LIFT -one leg OR together -straight OR bent leg REVERSE CRUNCH flat OR on inclined board SEATED KNEE-UP LEG RAISES -one leg OR together -bent OR straight leg(s) -vertical (supported) -hanging (non-supported) LYING REVERSE TRUNK TWISTS -with shoulders flat at ALL times -straight OR bent legs SIDE (LYING) LEG RAISE -one leg OR together BICYCLING -on back, alternate bringing opposing elbows and knees together TRANSVERSUS ABDOMINUS - Pulls the abdominal wall inward toward the spine FORCEFUL, DEEP BREATHING ERECTOR SPINAE OTHER ABDOMINAL EXERCISES - Helps to maintain an erect spine (posture) -On hands & feet, walk feet forward and backward -On back, V-sit with bent OR straight legs, and one OR both legs -Exercise ball a great variety of abdominal exercises can be performed with the exercise ball. -While holding one of the various sized weight balls, standing trunk rotations can be made alone, or with a partner (hand the ball to the partner once rotation is completed, and then receive it again from the other direction. Be sure to alternate starting from both directions)

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8 8 D. STAYING MOTIVATED As your training progresses and you get weeks and months into your new lifestyle of fitness, you may at times feel a temporary lack of motivation to continue the program. This is a natural occurrence and happens to most people. The key is to examine what may be causing your workout boredom and to make some alterations so that you can stay focused and determined with your training. Remember, like all activities, you will continue if you re having fun. There are several things that you may alter with your program to keep you motivated and on track for success. These may include: Try new exercises: Once you become familiar with the equipment, and with the exercises that work the various muscle groups, it is a good idea to add some variation to your program. For example, instead of doing just bench presses or push-ups to work your chest and upper body, you may try using the Pec-Dec for a few weeks. Do exercises you enjoy: There are a variety of exercises that will work each of the main muscle groups. Become familiar with these activities and choose the ones that you enjoy doing the most. Try new equipment: Once you are familiar and confident with the movements on machines, you may choose to add some similar exercises using free weights, such as barbells and dumbbells. Use Music: Music can be a great motivator! Offer to bring some of your favourite music to the workout room, but make sure that it is to everyone s taste. Use a training partner: As you progress in your training, you may choose to work with a partner who might have similar goals as you. This is also a great way to increase safety in your workouts, as your partner can spot for you. Review your goals: Periodically review and keep track of your original goals, and as you meet them, adjust or add to them to keep you always striving forward. Remember the benefits of active living: Review your information on the benefits of lifetime fitness, and refocus on attaining these benefits with your training program. Consider personal reasons for being active: Choose a few reasons from the following list (CPAFLA, 8-39) to help motivate you - -It makes me feel better -I will feel better about myself -I look better -I have more energy -I will sleep better -It will help me manage my weight -It will make me healthier -I can work without tiring easily -I feel strong -It helps me manage stress -I will have fun -It gives me more self-confidence Record your progress: Keep a daily log of your training so that you can note any changes in the numbers of sets or repetitions that you may complete as you progress, and also the changes in weight for each exercise that you complete. Recording your training is also a good way of recognizing what exercises are working for you and that you enjoy, and which exercises you may choose to switch or substitute.

9 9 STAGES OF CHANGE QUESTIONNAIRE (Reprinted with permission of the CSEP: CPAFLA, 8-19) 5 distinct stages have been identified regarding how active a person is with his/her lifestyle, and whether or not there may be any intent to change his/her level of activity. Please select one of the following sentences that most closely describes your own activity level. (REMEMBER: this is non-judgmental; it only helps to indicate a starting point for you. It will help you become aware of your current attitude towards active living.) I am not physically active and I do not plan on becoming so in the next 6 months. I am not physically active, but I have been thinking about becoming so in the next 6 months. I am physically active, but not regularly. I am currently physically active, but have only begun doing so within the last 6 months. I participate in regular physical activity and have done so for more than 6 months. MOTIVATION LIST (CPAFLA, 8-38) If you are having trouble getting interested in physical activity, try to imagine the good things about being more active. Find two good reasons on the list below that would motivate you to be more active; add others if you want. It makes me feel better It will make me healthier I look better I will have fun I have more energy It helps me manage stress I will sleep better I can work without tiring easily I feel strong It helps me manage my weight I feel more confident Others: **Periodically review the Self-Contract that you filled out in Lesson 1 so that you can stay aware of your program goals. Also review your Sample Workout Cards so that you can monitor your progress and determine if any changes need to be made. **Periodic fitness appraisals are a great way to monitor your actual progress, and whether or not you are improving upon the fitness components that you are training (strength, endurance, flexibility). Check with your instructor/trainer to administer appraisals for you before you begin a program, and during your program.

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