Steps to Creating a New Workout Program

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1 Steps to Creating a New Workout Program Step 1: Log into lab website: a. If you have never logged in, use your FOL username without portion (mine would be: gthomas) b. Your initial password would be: FHP2018 Step 2: Add a New Client Under the create a Workout Menu, you will see the option to Add New Client. Click that tab. You will then come to a screen where you can input some background information on your client. Fill out the information then save your client data.

2 Step 3. Click on Create a Workout Button/Menu Step 4. Select a Client In the client search dropdown, you should see a listing of any/all clients you ve entered in the database. Select the one you d like to start creating a workout for. N.B. If you are entering multiple different workout days for the same client, make sure you spell the client s name exactly the same way each time!

3 Step 5: Assign workout to day(s) of the week If you would like this workout to be only done 1x per week, choose which day of the week your client should complete the workout (i.e. Monday). If you would like the workout to be repeated, choose multiple days (i.e. Monday/Thursday) Step 6: Build Your Workout Choose which sections of a workout you would like to include in this workout. Naming Workouts: If you choose resistance training, you will be asked to pick up to two terms that help to describe the focus of the workout (i.e. upper body or back and biceps)

4 Step 7: Add exercises Add whatever exercises you see fit. In each section, you have the option to indicate the intensity/duration of each movement, as well as add any additional teaching notes you may require. You also will be prompted with some best practice guideline tables,that should help you choose appropriate workout intensities. Step 8: Verify Workout Length & Save As you build your workout, the system will an estimate of how long the workout you ve built would take the typical client. Once you have built a workout and verified its length, remember to save your workout.

5 Building Multiple Workout Days For a Single Client To build a multi-day workout, open the workout builder and select the same client you chose for the initial workout. This time, instead of choosing workout 1, choose workout 2 (or 3, 4 as appropriate). Assign this workout as whatever days of the week are necessary Continue building the workout, then click save when you are done. Viewing Multi-Day Programs If you have built multiple workouts for the same client, you are able to view all your current workouts in the My Programs menu (submenu under the Create a Workout menu). If you have correctly labelled your workouts by identical client names, you should see your client listed with multiple different workouts in the My Programs table.

6 Printing/Saving Programs To save your multi-day program, click on the link in the far right-hand side of the table (it will read Your Client s Program) Click the link and it will open up your client s program. Here you are able to review the program as it will be laid out. Double check that everything looks good then opt to either print or save as PDF. Saving as PDF will bring up another window where you can Print, Save as PDF, or adjust Text or Image sizes. You might find that adjusting the text size to 80-90% of the original size looks better once you save your file as a PDF. After reviewing that all your information is correct, hit Save as PDF, rename the file (ideally to something involve your name) and download a copy of the file your computer. You will upload this PDF to the Assignments dropbox on FOL.

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