Diploma in Health and Fitness Part I

Transcription

1 Diploma in Health and Fitness Part I Lesson 1 Foundation in Fitness Presented by: Jonathan Ledden Course Educator EQF Level 5 Personal Trainer / Strength & Conditioning Coach

2 Week 1: Understanding your body Lesson 1 : Foundation in fitness Lesson 2 : Food, fat Loss and the bitter truth Week 2: Applying exercise to your fitness Lesson 3 : Cardio training (Steady State and HIIT) Lesson 4 : Strength / Weight training Course Agenda Week 3: Recovery and fat loss Lesson 5 : Injury prevention and recovery Lesson 6 : Training for Fat loss Important Week 4: Controlling your body Lesson 7 : Controlling body shape and body fat Important Lesson 8: Barriers to getting results Important

3 COURSE TOOL KIT INCLUDED: Exclusive Starter Pack Webinar Slides for every lesson Summary Notes for every lesson Bonus Videos Enhance your learning experience! ONLY 19.99

4 Final Assignment Multiple Choice Questions Diploma

5 Course Competition Win a Shaw Academy Lifetime Membership Ultimate Health & Fitness Course + PLUS Shaw Academy Lifetime Membership Type: INFO Winner will be announced Live during lesson 6

6 Let s Begin

7 Risks Of Not Maintaining Fitness Future energy / weight problems Postural and Back problems Risk of disease Reduced mobility as you get older

8 Foundation in Fitness What is Fitness? Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. - John F. Kennedy

9 Foundation in Fitness Fitness is defined as the condition of being physically fit and healthy Being physically fit is having your body working as best as possible to perform your daily physical tasks Your body is designed to move

10 History of Fitness Early Human: 10,000 BC: Survival was dependent on their fitness. The ability to run, climb, jump, balance, drag etc. Fitness evolved from their daily activities Walk, Run and Sprint when hunting Carry, lift and drag as they were nomadic Climb and balance over difficult terrain Strength and fitness similar to an amateur gymnast Fossils show tall and muscular with large brains

11 History of Fitness Agricultural Revolution: 10, BC: Complex movements were replaced with simpler more labor intensive repetitive movements. Need for complex movement diminished with daily activity becoming more predictable Repetitive daily tasks replaced more complex movements Movement adapted to farming needs Fossils show humans started to shrink here

12 History of Fitness Fitness for War: 4000 BC 476 AD: During this period boys and young men had physical training imposed on them to prepare for battle. First time in history exercise was planned to improve strength, endurance and balance for war First time sport became popular as entertainment The Greeks created the Olympic Games The body s movement and fitness celebrated by Greeks and Romans Through the Dark ages the body was rejected for the more spiritual

13 History of Fitness The Birth of Gymnastics: s: During this period the birth of programmed gymnastics and structured training was born De Arte of Gymnastica was published by the Italian physician Mercurialis The Industrial revolution once again changed how people moved. Many forms of exercises were developed while indoor and outdoor gyms were built Physical education was introduced as part of modern education

14 History of Fitness The Birth of Weight Lifting and Modern Fitness: 1890 Weightlifting a become sport and enters the Olympics in 1896 Eugene Sandow Considered to be the worlds first Bodybuilder travels to America and inspires a physical revolution

15 The Birth Of Modern Fitness 1977 Pumping Iron is released: Arnold Schwarzenegger becomes a star. The world becomes fascinated with his physique. Weight training and Bodybuilding enters the mainstream and modern gym explode in popularity

16 Modern Fitness

17 History Of Fitness The body s primary design is to move Planned exercises was first used for battle readiness The Romans and Greeks made sport popular for entertainment Strength training at first was based around gymnastics Modern gyms stemmed from weight lifting and bodybuilding

18 Functional Fitness Our body and fitness will adapt to our environment as necessary! What ways can the body physically adapt/move?

19 Functional Fitness

20 Functional Fitness The only car you can ever own

21 How Can We Maintain Our Car? Keep the engine running perfect Keep the body of the car strong and stable Take care of our cars physical appearance

22 What If We Neglected Our Car? The engine would stop working properly The cars structure would become weak and start to fall apart The appearance would look damaged and old

23 What If We Neglected Our Car? Our neglected body!

24 3 Ways To Maintain Physical Fitness Our Engine: Heart and Lungs (Aerobic/Anaerobic) Aerobic System Anaerobic System Our Structure: Muscles (Strength/Mobility) Anaerobic System ATP - PC System Our Overall Appearance: Body Composition (Muscle to Fat Ratio)

25 Healthy Lifestyle W.H.O. Global Exercise Recommendations: To improve cardiorespiratory and muscular fitness, bone health, reduce the risk of disease and depression. What s involved in a healthy lifestyle?

26 Healthy Lifestyle Healthy You Good Sleep Regular Exercise Manage Stress Balanced Diet

27 W.H.O. Aerobic Recommendations: 30 minutes per day x 5 Any exercise that works your major muscle groups, heat and lungs Sport, Running, Cycling, Rowing etc. Must work heart above 60% MHR More intense cardio recommended for further health benefits like H.I.I.T. / Metabolic conditioning and speed work

28 W.H.O. Strength Recommendations: 40 minutes per day x 2-3 Muscle strengthening exercise Weights, Gymnastics, Circuits etc. Type of training dependent on results More intense forms of swimming, rowing, martial arts, and dance can also be great ways to strengthen and tone your muscles

29 Enjoying Pastimes Skateboarding, martial arts, dance, gym workouts etc. Enjoy Movement Fill your fitness plan with exercise you enjoy

30 Playing Sport Improve aerobic and anaerobic fitness Motivates to improve performance Keeps you accountable to teammates Sociable aspect Healthy to do something you love

31 Gym Based Training 1-2 Strength sessions per week Helps strengthen muscles and joints Vital for weight loss Boosts Metabolism (Burn more calories) Shapes the body Improves sports performance

32 Exercising Outdoors: Important to enjoy the outdoors Noise, pollution, unnatural light and crowding increase stress Natural environment help reduce stress Important to reconnect with nature as we are so disconnected in modern society

33 W.H.O. Guidelines W.H.O. Global Exercise Recommendations: Type of Exercise Days per week Intensity Time Type Cardio 5 days 60-85% MHR 30 min Running Cycling Swimming Strength/Weights 2-3 days Specific to results 40 min Strength Circuits Gymnastic Flexibility After we exercise Point of tension 15 min Yoga Stretching Foam rolling

34 Lifestyle/NCD Disease What are Lifestyle Diseases? Probably millions of Americans got up this morning with a cup of coffee, a cigarette and a donut. No wonder they are sick and fouled up Jack Lalanne

35 Lifestyle/NCD Disease Non Communicable Disease - Are not passed from person to person These diseases are driven by many lifestyle factors which include ageing, rapid unplanned urbanization, and the globalization of unhealthy lifestyles. Or in simpler terms these diseases are caused from too little regular exercise, modern societal habits and bad diet.

36 Lifestyle/NCD Disease Lifestyle Disease Lack of Sleep No Exercise Too much Stress Bad Diet

37 Top 3 Killers Worldwide No.1: CVD: Cardio Vascular Disease (Heart Disease) No.2: STROKE: Caused by CVD and Atherosclerosis No.3: COPD: Chronic Obstructive Pulmonary Disease (Lung Disease) mainly caused by smoking and inhaling pollutants

38 NCD Risk Factors No.1: CVD: Cardio Vascular Disease (Heart Disease) CVD Risk Factors Sedentary Lifestyle Poor Diet Obesity High Blood Pressure High Cholesterol Stress / Smoking

39 Sedentary Lifestyle Overweight Modifiable Most causes can be changed Obesity Poor diet closely linked to a sedentary lifestyle Sleep/Back Problems Sedentary Lifestyle Poor Diet Risk of Hypertension 4. Risk Factor of Diabetes and CVD Hormone Imbalance 5. Increased risk of Cancers

40 Preventing NCD Disease Improve food quality Cardiovascular exercise 5 times per week Strength Training 2 times per week Reduce Stress Rest, Recover and Sleep

41 Rewards Of Maintaining Fitness Maintain healthy weight, body shape and good energy Prevent postural and back problems Prevent NCD Maintain good mobility as you age

42 Summary History of Fitness What is Fitness Why do we need Fitness Congratulations you have just laid the foundations Tús Maith Leath na hoibre o Now we can start building on your fitness o Attend all of the lessons live to ask Questions in real time and benefit the most o We re here to help, so contact us anytime!

43 Members Area How do I access recordings? login top right

44 Members Area Access Tool Kits Videos Assignmemnts Catch up on missed webinars

45 Next Lesson The next session is Food, fat loss and the bitter truth Obesity where did it start? The Foods making us Fat Processed Food: Energy without Nutrition Optimal Food for Fat Loss Fueling your Workouts Attend all of the lessons LIVE and your knowledge will grow Shaw Academy Lifetime Membership Prize during Lesson 6 Recordings are available within 24 hours Go to and then the Top Right Corner Members Area

46 Q&A Next Lesson is Food, Fat loss and the bitter truth We begin looking where your diet can go wrong You will learn all about nutrition in training Covering these topics will allow us to move into more application focused areas You will gain practical and applicable knowledge We reveal the answer to today s question support@shawacademy.com See local numbers on website