Megan Solloway, NASM CPT Erin McCleary, NASM CPT

Transcription

1 Megan Solloway, NASM CPT Erin McCleary, NASM CPT

2 Megan Solloway Erin Mccleary

3 Megan Spring years old 113 lb Fall years old 125 lb Fall years old 135 lb

4 Erin Spring years old 140 lb Dress Size 8 Jean Size 29/6 Fall years old 135 lb Dress Size 4 Jean Size 26/2

5 Female Fitness For the Fitness Professional Objectives Acknowledge the common reasons women avoid the weight room. Identify methods that encourage participation in weight training. Form a foundation for a similar program at your recreation center!

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7 Get to Know the Gym Fitness 2 Cardio & Machine Equipment Fitness 1 - The Weight Room JMU UREC Atmosphere Two distinct, separate areas Men s Weight Room downstairs Women s Cardio Equipment upstairs In some opinions, it may not always reflect JMU s friendly, welcoming atmosphere

8 UREC Participant Feedback Ladies I feel.. Judged for lifting smaller weight That I m always in the way Stared at I don t know what I m doing INTIMIDATED Guys Where are the girls at?!?!

9 The Beginning: Fall 2012-Spring Saturday mornings/semester 10am-11:30am 1 hour lecture + 30 min free weight basics/weight room tour Lecture = some myths + diet tips + exercise form 1 female, 1 male instructor 10 seat max Turnout = 2-7 participants

10 Fall Saturday mornings/semester 10am-11:30am 1 hour lecture + 30 min free weight basics/weight room tour Lecture = more myths + extensive diet tips + programming + exercise form 2 female instructors Both very familiar and comfortable with the weight room 10 seat max Turnout = 7-10 participants

11 Female Fitness 2014! 3 weeknights/semester 7:00pm-8:15pm 1 hour 15 min lecture Lecture = 10 myths + confidence + programming basics FITT and Workout Buddy Programs 2 female instructors 36 seat max Turnout = 30 participants

12 FITT = Fitness Instructor Training Time Fitness Instructor + Participant Fitness Assistant/Instructors= watch the fitness floor, provide spots and equipment orientation Fitness Instructors = completed KIN170 or have a PT certification Provide a FREE workout session to FF participants! Facilitate or complete a workout with the participant PAID for working with participants and for mandatory training

13 FITT Participant Match Participants complete a survey to match up with an FI Classified as: Beginner no experience with free weights, possibly some experience with machines Intermediate some experience with free weights Advanced experienced, want something new Matched with Megan or Erin (CPTs)

14 FITT Training the Instructors Trained by a CPT (Megan or Erin) Two Training Sessions Lecture Training Informal group lecture to instructors OR Formal FF lecture **Bonus** - FI provide extra help on presentation day! Free Weight Training Goals Correct form is priority! Must be able to provide spots for bench press, squats, etc. Trained to work with beginners and intermediate participants Basic exercises for each muscle group

15 Workout Buddy Program Participant + Participant At the end of the lecture, they can fill out a survey Fitness level Weight lifting experience Fitness Interests We match the participants with each other Combining like-minded individuals = new friends! Accountability Increases the fun factor for beginners Less scary

16 The participant.

17 Lecture Female Fitness For the Participant Goals Dispel the myths Encourage confidence Weight training basics Applied Instructor Workout Get them in the weight room. Establish gym etiquette Nail the form

18 Information overload.

19 Dispel The Myths #1 I ll get too muscular General weight training vs. physique competition Eating + training + supplements become your life Body types = endomorph, ectomorph, mesomorph Tailor your workout to your body type and goals #2 Lifting will make me unattractive Guy LIKE girls who lift Other than a hot bod, lifting shows: Confidence, self-respect, dedication, discipline #3 I don t want to lose my curves Can (and will!) gain curves GAIN curves by lifting HEAVY (hypertrophy 8-12 rep)

20 Un-toned Dispel The Myths #4 I can tone my muscles with high rep, low weight exercises But what is tone Muscles grow or shrink (bigger = more tone) Requires HEAVY weights and LOWER reps (8-12r) Must decrease total body weight as well! #5 Crunches will give me a flat stomach No such thing as spot reduction 70% diet 30% exercise Decreasing body fat will reveal the muscles underneath Toned

21 Dispel The Myths #6 Guy exercises are different from girl exercises Exercises girls NEED but tend to avoid Squats, deadlifts, pushups, pullups Teach the basics #7 The number on the scale is all that matters Muscle is more dense/compact than fat = smaller dress size Muscle increases BEE #8 The elliptical is the best way to burn calories Machines overestimate calorie burn Leaning on equipment doesn t help Give other options for cardio (GFIT, but push HIIT)

22 Dispel The Myths #9 I ll have to diet to lose weight High-fiber, plant foods = base of diet Increase protein intake Decrease sugar consumption Looking to gain muscle? Will need to eat MORE #10 The only reason I should lift is to look good Lift to: Gain confidence Increase physical AND mental strength Improve mood and relieve stress Health prevention

23 Encourage Confidence Strut yo stuff Pretend you know what your doing Dress to impress Workout gear doesn t have to be expensive! Use buying new gear as an incentive Come prepared Know your workout Bring music and snacks

24 Weight Training Basics Sets, reps, hypertrophy, muscle strength, muscle endurance Progressive overload = gradually increasing the intensity Increase amount of tension Increase weight Increase length of tension Increase duration of repetition (tempo) Add more repetitions Add an extra set Add an extra exercise Fitting in workouts on a tight schedule

25 Are YOU ready?

26 Get Them in the Weight Room Create a foundation of weight training knowledge The lecture establishes this Helps build confidence Acknowledging that everyone was a beginner once Pairing them with a Fitness staff member or Workout Buddy Moral support Accountability Less embarrassing

27 Establish Gym Etiquette Pet Peeves of Regulars Multiple girls standing in a circle doing the same exercise Excessive gossiping Wasting time Have a plan! Not cleaning up your weights Lifting directly in front of weight racks Rules of our specific gym Not allowed to bring dumbbells upstairs No overhead barbell movements outside the squat rack Gym Terminology Assess the situation How many sets do you have left? You mind if I work in?

28 Nail the Form After the weight training knowledge is established Match the participant up with a Fitness Instructor Teach them the basics of weight lifting in the real-life setting Teach them at least one exercise for each muscle group Emphasize proper form, tempo, sets, and reps Encourage a total body workout to start, then split-workout, etc. One informational session in the weight room, followed by one full workout lead by the Fitness Instructor