LIFETIME FITNESS HEALTHY NUTRITION. UNIT 3 Lesson 1 LEAN BODY COMPOSITION

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1 LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 3 Lesson 1 FLEXIBILITY MUSCULAR ENDURANCE LEAN BODY COMPOSITION Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer Certification 2011 All rights reserved

2 2 LESSON 1 MUSCULAR RESPONSE TO TRAINING; SETTING GOALS; PAR-Q; MOTIVATION: PROGRAM DESIGN BASICS; SELF-CONTRACT Welcome to Lifetime Fitness, Unit 3. Continuing from Unit 1 and Unit 2 of Lifetime Fitness, Unit 3 will help prepare you for a lifetime of physical activity and fitness, and the many benefits that this will bring you. This third installment of Lifetime Fitness will first provide a condensed review of some of the key training principles and components of fitness that were introduced in Unit 1, and the lessons on nutrition that were provided in Unit 2; many of the review units are expanded upon with new information introduced in Unit 3. The reason that we will first review much of the information from Units 1 & 2 is that it all applies to an ongoing lifestyle of fitness, and we need to reexamine this information so that we can effectively progress with our training. The rest of Unit 3 will focus more on (a) how physical activity helps with stress management, (b) strength-training alternatives, (c) physical activity and the control of blood pressure, and (d) program design. A good place to start is to review how the muscles respond to training. From there, review setting goals, motivation, and program design, and then fill out the Self-Contract. All of these will prepare you for this semester of Lifetime Fitness. A. MUSCULAR RESPONSE TO TRAINING As an introduction to our review on the F.I.T.T. principle, we will now review the 2 main ways that muscles respond to training. 1.During the first several weeks of a training program, increases in strength will first occur. These increases are due to neuromuscular adaptations; the brain, nerves and muscles coordinate more effectively as they become familiar with the movements, enabling you to use more motor units in a muscle for a particular movement. You thus become more effective at performing the exercises. 2.Hypertrophy, or an increase in muscle size, usually occurs after the neuromuscular adaptations, so be patient, and continue to train properly. Increases in muscle size typically occur within 4-6 weeks. 2 important factors are necessary for muscle hypertrophy: (AFLCA manual, p. 41) Tension(s) exerted on the muscle over a prolonged time (perform each exercise with controlled, deliberate movement); A continuous cycle of (a) microscopic damage to the myofibrils [through training], and (b) hours for repair and recovery.

3 3 B. SETTING GOALS To focus on what we would like to achieve with our training, we should set goals to give us direction and guide us as we proceed. Setting and writing down goals can be a great way to focus on what you need or want to accomplish with a training program, and how you plan to attain it. When setting goals, keep them: Specific: You should be able to accurately identify what it is you hope to accomplish with your program. For example, you may want to improve your aerobic fitness scores (obtained in the CPAFLA fitness appraisal) and lose 10 pounds within 5 weeks. Measurable: If your goal is to lose body fat or gain muscle, a measurement of inches, as obtained in the CPAFLA fitness tests, can indicate if your goal is reached. The CPAFLA fitness tests can help to measure your improvements with all of the fitness components. Attainable: After conducting your needs assessment(s), you should strive to set goals that you personally can attain. For example, you may choose to gain 5 pounds of lean muscle mass in 10 weeks. Realistic: You should be able to reach the goals you set. If you state that you would like to gain 20 pounds of lean mass in 3 weeks, you are setting an unrealistic goal that can t be reached. Realistic training goals are supported by science. In a set time frame for completion: Work out the time frame for when you plan to achieve your goal(s). You may say that you want to improve your aerobic fitness to the normal range for your age group within 8 weeks. C. THE PAR-Q If you remember from Units 1 & 2, it was stressed that a Physical Activity Readiness Questionnaire should be filled out prior to the beginning of a training program. The form will help indicate if your background and/or health history may require you to first obtain a doctor s approval prior to beginning a program, or whether you have a clean bill of health and are ready to begin a properly supervised, well-designed training program. Please take the time again now to fill out the PAR-Q, which follows on the next two pages, and to determine your readiness for this year s training.

4 4 PAR-Q and YOU (A Questionnaire for People Aged 15-69) Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more active is very safe for most people. However, some people should check with their doctor(s) before they start becoming much more physically active. If you are planning to become much more physically active than you are now, start by answering the seven questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor. Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one honestly: check YES or NO. YES NO 1 Has your doctor ever said that you have a heart condition AND that you should only do physical activity recommended by a doctor? 2 Do you feel pain in your chest when you do physical activity? 3 4 In the past month, have you had chest pain when you were doing physical activity? Do you lose your balance because of dizziness or do you ever lose consciousness? 5 Do you have a bone or joint problem that could be made worse by a change in your physical activity? 6 Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? 7 Do you know of ANY OTHER REASON why you should not do physical activity? YES to one or more questions: If You Answered: Talk with your doctor by phone or in person BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal. Tell your doctor about the PAR-Q and to which questions you answered YES. -You may be able to do any activity you want as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those which are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice. -Find out which community programs are safe and helpful for you. NO to all questions: If you answered NO honestly to ALL PAR-Q questions, you can be reasonably sure that you can: -Start becoming much more physically active begin slowly and build up gradually. This is the safest and easiest way to go. -Take part in a fitness appraisal this is an excellent way to determine your basic fitness so that you can plan the best way for you to live actively. DELAY BECOMING MUCH MORE ACTIVE: -If you are not feeling well because of a temporary illness such as a cold or a fever wait until you feel better; OR -If you are or may be pregnant talk to your doctor before you start becoming more active. Please note: If your health changes so that you then answer YES to any of the above questions, tell your fitness or health professional. Ask whether you should change your physical activity plan. Informed Use of the PAR-Q The Canadian Society for Exercise Physiology, Health Canada, and their agents assume no liability for persons who undertake physical activity, and if in doubt after completing this questionnaire, consult your doctor prior to physical activity. You are encouraged to copy the PAR-Q, but only if you use the entire form. NOTE: If the PAR-Q is being given to a person before he or she participates in a physical activity program or a fitness appraisal, this section may be used for legal or administrative purposes. I have read, understood and completed this questionnaire. Any questions I had were answered to my full satisfaction. NAME SIGNATURE Signature of Parent or Guardian (for participants under the age of majority) Canadian Society for Exercise Physiology Société canadienne de physiologie de l exercice Supported by: DATE WITNESS Health Canada Canada Santé Continued on next page...

5 5 Continued from previous page We know that being physically active provides benefits for all of us. Not being physically active is recognized by the Heart and Stroke Foundation of Canada as one of the 4 modifiable primary risk factors for coronary heart disease (along with high blood pressure, high blood cholesterol, and smoking). People are physically active for many reasons play, work, competition, health, creativity, enjoying the outdoors, being with friends. There are also as many ways of being active as there are reasons for being active. What we choose to do depends on our own abilities and desires. No matter what the reason or type of activity, physical activity can improve our well-being and quality of life. Well-being can also be enhanced by integrating physical activity with enjoyable healthy eating and positive self and body image. Together, PAR-Q all three and equal YOU VITALITY. (page 2) So take a fresh approach to living. Check out the VITALITY tips below! Active Living: Healthy Eating: Positive Self and Body Image: -accumulate 30 minutes or more of -follow Canada s Food Guide to Healthy Eating -accept who you are and how you moderate physical activity most -enjoy a variety of foods look days of the week -emphasize cereals, breads, other grain products, -remember, a healthy weight range -take the stairs instead of an elevator vegetables and fruit is one that is realistic for your own -get off the bus early and walk home -choose lower-fat dairy products, leaner meats body make-up (body fat levels -join friends in a sport activity and foods prepared with little or no fat should neither be too high nor -take the dog for a walk with the family -achieve and maintain a healthy body weight by too low) -follow a fitness program enjoying regular physical activity and healthy -try a new challenge eating -compliment yourself -limit salt, alcohol and caffeine -reflect positively on your abilities -don t give up foods you enjoy aim for moderation -laugh a lot and variety Enjoy eating well, being active and feeling good about yourself. FITNESS AND HEALTH PROFESSIONALS MAY BE INTERESTED IN THE INFORMATION BELOW. The following companion forms are available for doctors use by contacting the Canadian Society for Exercise Physiology (use address below) The Physical Activity Readiness Medical Examination (PARmed-X) to be used by doctors with people who Answer YES to one or more questions of the PAR-Q. The Physical Activity Readiness Medical Examination for Pregnancy (PARmed-X for PREGNANCY) to be used by doctors with pregnant patients who wish to become more active. References: Arraix, G.A., Wigle, D.T., Mao, Y. (1992). Risk Assessment of Physical Activity and Physical Fitness in the Canada Health Survey Follow-Up Study. J. Clin. Epidemiol. 45: Mottola, M., Wolfe, L.A. (1994). Active Living and Pregnancy, In: A.Quinney, L. Gauvin, T. Wall (eds.), Toward Active Living: Proceedings of the International Conference on Physical Activity, Fitness and Health. Champaign, IL: Human Kinetics. PAR-Q Validation Report, British Columbia Ministry of Health, Thomas, S., Reading,J., Shephard, R.J. (1992). Revision of the Physical Activity Readiness Questionnaire (PAR-Q). Can. J. Spt. Sci. 17: To order multiple printed copies of the PAR-Q, please contact the Canadian Society for Exercise Physiology The original PAR-Q was developed by the British Columbia 185 Somerset St. West, Suite 202 Ministry of Health. It has been revised by an Expert Advisory Ottawa, Ontario, CANADA K2P 0J0 Committee assembled by the Canadian Society for Exercise Toll Free: Physiology and Fitness Canada (1994). info@csep.ca Canadian Society for Exercise Physiology Société canadienne de physiologie de l exercice Supported by: Health Canada Santé Canada

6 6 D. MOTIVATION As you ve likely experienced by now, with the training you completed while studying Units 1 & 2, you may at times feel a temporary lack of motivation to continue with your program. 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. 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 then, 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. 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. Use the Sample Workout Cards in the Appendix to keep track of and monitor your workout progress. (Photocopy the workout card, if extra copies are needed.)

7 7 E. PROGRAM DESIGN BASICS Recall from Unit 1 that, when designing a fitness program, 3 main ingredients should be included in each workout: Warm-up: Prepares your body for the workout, by stimulating the heart and lungs and increasing blood flow to working muscles. Helps to stretch and prepare muscles and tendons for more strenuous contractions. Prepares you mentally for the workout. Should consist of an activity that will prepare the entire body, especially the larger muscle groups, such as a light jog on a treadmill or a short ride on a stationary bike. Should be done long enough to induce a sweat, usually 7 10 minutes (this is an indicator of physiological readiness for the workout). Main workout: Depending on the focus of the workout, this portion will consist of resistance training exercises or aerobic training exercises, or a combination of both. Cool-down: Helps return the body to a state of homeostasis, returning your intensity level to normal. Helps return blood from your extremities and working muscles back to the heart. Minimizes soreness and tightening following a workout. Static stretching and/or light aerobic activities such as cycling are great examples. Other factors and terms to consider in a training program or workout: (Summarized from Designing a Strength Training Program, NordicTrack Inc.) Order of exercises: Generally, you should work from larger muscle groups to smaller muscle groups. Technique: To ensure safety and maximize training potential and results, proper form is essential. Range of motion: Each exercise should be done through the full motion available for that muscle or group of muscles; this maximizes force and improves flexibility. Speed: ALL movements should be performed in a controlled manner. Increasing speed of movement decreases technique and increases injury potential. Rest: Short rests of seconds between each exercise enable your muscles to partly recover between exercises. This helps to minimize fatigue and maximize technique. Breathing: Exhale during the lift or push portion of the exercise; inhale during the lowering portion of the exercise. Avoid holding your breath at any time during a repetition. Repetition: A single completion of an exercise - raising a dumbbell forwards to your shoulder and then lowering it to the floor is 1 repetition of a bicep curl. Set: A group of repetitions of a single exercise, followed by a rest - 10 repetitions of the bicep curl = 1 set. Frequency/Intensity/Time/Type: Together, these terms apply to the components of fitness and are referred to as the F.I.T.T. principle. These will be discussed in further detail with each fitness component later in this resource.

8 8 Strength training and aerobic conditioning are interconnected, and should both be included in your fitness program. Generally, strength training will increase the size and tone of your muscle, while aerobic conditioning will improve your cardiorespiratory health (heart and lungs) and help decrease overall body fat. Therefore, a weekly program should include a combination of both, preferably on alternating days, so that appropriate rest is given and the muscles can recuperate properly. CHECKLIST FOR A TRAINING PROGRAM (Fitness for College and Life, p. 55) Fill out the checklist below to determine your readiness for a training program: Have you identified the fitness GOALS you want to attain? YES NO Have you chosen activities that you ENJOY? YES NO Have you planned to gradually increase the INTENSITY of some of your activities to achieve the benefits of overload? YES NO Have you set aside a definite TIME during the day and week to pursue your program? YES NO Is your training program suited to your individual NEEDS? YES NO Do you observe SAFETY procedures in your fitness program? YES NO Do you perform WARM-UP exercises BEFORE working out? YES NO Do you perform COOL-DOWN exercises AFTER working out? YES NO Is your program set up to develop and maintain the key COMPONENTS of fitness (muscular strength & endurance; cardiorespiratory endurance; flexibility; body composition)? YES NO Do you keep a RECORD of your training and monitor the progress you are making? YES NO If you have developed a sound training program, your answer to each question should be YES. If your answer is NO to any of the questions, you should reevaluate your program, as each statement represents an important guideline for an effective fitness program. (Ibid.) To assist you in planning your training program for this semester, two sample workout programs are described in the Appendix that accompanies this program. There are likely countless ways that an individual training program can be set up, but these sample routines will provide you with a starting point for your training. There are also a variety of exercise diagrams to refer to and two sample workout cards you can use to record your training. Once you become familiar with the exercises, and can identify the components of fitness you want or need to improve, you can make adjustments to your program by varying exercises and/or placing a greater emphasis on a particular component of fitness. Refer to the F.I.T.T. Principle and the 5 Components of Fitness, and the list of Major Muscle Groups, The Movements They Perform, and The Exercises That Train Them, all of which are outlined in this manual, for further information. Also, take the time now to review the Live-Right-Now Physical Activity challenges that are listed in the Appendix. Complete the 5 challenges along with your training program throughout this semester of Lifetime Fitness. To finish this lesson, continue to the next page and fill out the Self-Contract for this semester.

9 9 The (Modified) Self-Contract (CPAFLA guide; Tool #11) ~~ It is now time to set your goals for this semester of Lifetime Fitness. ~~ My main goal(s) for participating in fitness activities this semester is: The main fitness components I need to focus on and improve are: What I am willing to do to in order to achieve my fitness goal(s) and improve my overall fitness: (ie: consider lifestyle habits, nutrition, effort, commitment to program, etc.) When I hope to achieve my main goal(s): Others will know about the change I am making when: I could sabotage the chance to achieve my fitness goal(s) by: Therefore, my contract to myself is: Signed, Date