NUTRITION & FITNESS WORKSHOPS SPRING 2004 BEGINNING AN EXERCISE PROGRAM “Develop your own personalized exercise prog

1. NUTRITION & FITNESS WORKSHOPSSPRING 2004BEGINNING AN EXERCISE PROGRAM“Develop your own personalized exercise program”Reggie Hinton, Facility Manager

2. “When you want something you never had, you have to do something you have never done.”- Jeff Connors, UNC Assistant AD, Strength & Conditioning • Presentation Objectives: • To discuss the foundations to beginning an exercise program • To define the components of physical fitness • To provide case studies that show participants how to achieve their goals

3. FOUNDATIONS TO BEGIN AN EXERCISE PROGRAM • The Importance of Mental Focus • The human mind is powerful! You CAN accomplish what you believe you can. • A FOCUSED human mind is even more powerful! Setting goals helps you gain the mental focus necessary to achieve physical fitness. • Goal setting converts intangible concepts like physical fitness into tangible objects like reduced body fat percentage, larger muscles, and increased aerobic endurance. • Goals should be realistic • Goals should be measurable and lead to objectives • GOAL = To increase my 1 RM on bench press from 225 lbs to 245 lbs in one semester • OBJ 1 = I will change my workout from a focus on hypertrophy (6-12 RM) to a focus on strength and power (<6 RM)

4. FOUNDATIONS TO BEGIN AN EXERCISE PROGRAM • Motivation for Exercise: Move from External to Internal Motives • EXTERNAL MOTIVATION & THE DANGERS • Most people begin exercising for reasons external to them (i.e., to lose weight, to fit into my bathing suit for Spring Break, to impress girls, etc.) • This is a dangerous situation because once the goals have been achieved, people lose interest in exercising • Also dangerous because people employ a “BY ANY MEANS NECESSARY” attitude • Exercise addiction • Eating disorders • Reliance on performance enhancing supplements

5. FOUNDATIONS TO BEGIN AN EXERCISE PROGRAM • Motivation for Exercise: Move from External to Internal Motives • INTERNAL MOTIVATION & THE BENEFITS • Research has shown that people who are internally motivated for an activity or task are more likely to adhere to it • INTERNAL MOTIVATION = Enjoyment & Competence • Exercise motives can begin as external factors but should progress to internal factors • Internal motivation results in a “LIFESPAN ACHIEVEMENT” attitude that helps you plan strategically for success • Not looking for a “quick fix,” but a lifelong approach to physical fitness • Reveals false information (i.e., fitness magazines, fitness supplements, etc.) • Helps you understand your body and how it works

6. BEGINNING YOUR EXERCISE PROGRAM • “You see where you want to be, but don’t know how to get there” • STEP 1: Identify the areas of physical fitness you WANT to improve • Muscular Strength = the maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified velocity of movement • Muscular Endurance = the ability of a muscle or muscle group to exert sub-maximal force for several repetitions, or to hold a contraction for a sustained length of time • Cardiovascular Fitness = the ability to perform repetitive, moderate to high intensity, large muscle movement for a prolonged period of time • Flexibility = the range of motion possible around a joint • Body Composition = the estimated percentage of the body composed of fat mass and lean body mass

7. BEGINNING YOUR EXERCISE PROGRAM • “You see where you want to be, but don’t know how to get there” • STEP 2: Set goals based on your “areas of improvement” within the components of physical fitness • Set goals that are JUST OUTSIDE OF YOUR COMFORT ZONE • If you set goals that are too easy, you will not put forth effort to achieve them • If you set goals that are too hard, you have effort initially, but it subsides as you realize you can’t achieve your goals • STEP 3: Use your mind to overcome doubt, stereotypes, false information, fear, and procrastination and achieve your goals • STEP 4: Develop a plan and commit to it

8. CASE STUDY: PUTTING IT ALL TOGETHER • Lauren was primarily interested in a personal fitness program. She was actively involved in an aerobic running program and was ready to include a resistance training program to balance her conditioning activities, improve her upper-body strength, and prevent lower-limb injury during aerobic exercise. • STEP 1: Identify the areas of physical fitness you WANT to improve • Additional upper body strength • Quadriceps, hamstring, and calf exercises to aid in her injury-prevention program • STEP 2: Set goals based on your “areas for improvement” • To improve my upper body strength by incorporating strength training exercises into my normal regimen • To prevent lower-limb injury during aerobic exercise by performing strength activities for my quadriceps, hamstrings, and calf muscles

9. CASE STUDY: PUTTING IT ALL TOGETHER • STEP 3: Use your mind to OVERCOME • Personalized self-talk that is encouraging and motivational (i.e., “I can achieve my goals if I consistently perform these exercises.”) • Each workout should follow a period of mental preparation – get ready to exercise and focus so that sessions are productive • Eliminate negative thoughts that may prevent you from being successful (i.e., women shouldn’t weight train, I can’t achieve my goals, people will look at me funny if I lift weights, etc.)

10. CASE STUDY: PUTTING IT ALL TOGETHER • STEP 4: Develop a plan and commit to it EXERCISE MUSCLE SETS REPS Bench Press Chest 3 12, 10, 10 Lat Pull-down Back 3 10, 10, 10 Crunches Abdominal 2 15, 15 Leg Raises Abdominal/Hip Flexor 2 15, 15 Back Extension Erector Spinae 2 15, 15 Leg Extensions Quadriceps 3 15, 15, 15 Leg Curl Hamstrings 3 15, 15, 15 Calf Raise Gastrocnemius 2 15, 15 Soleus

11. CASE STUDY: PUTTING IT ALL TOGETHER Additional Program Components: Ways to Enhance the Existing Program • Cardiovascular Fitness: ACSM Standards • Frequency: 3-5 days/week • Duration: 20-60 minutes of continuous activity • Intensity: 65-90% of Maximum Heart Rate (MHR) Calculate intensity with this formula: MHR X 0.65 (lower threshold) to MHR X 0.90 (upper threshold) *MHR = 220 – Age (beats/min) • Flexibility Training • Immediately following light-intensity warm-up activity similar to the primary conditioning activity (10-20 sec/muscle) • After primary conditioning activity (10-20 sec/muscle, 2-3 times)

12. CASE STUDY: PUTTING IT ALL TOGETHER Additional Program Components: Ways to Enhance the Existing Program • Body Composition • Product of exercise and diet • Consult with a professional in nutrition to determine the types of food to consume and when

13. REFERENCES Fleck, S. J. & Kraemer, W. J. (1997). Individualizing exercise prescriptions. In S. J. Fleck & W. J. Kraemer Designing resistance training programs (2nd ed.). Champaign, IL: Human Kinetics. O’Brien, T.S. (1997). Creating your client’s program. In T.S. O’Brien The personal trainer’s handbook. Champaign, IL: Human Kinetics. Yoke, M. (2001). Fitness assessment. In L.A. Gladwin (Ed.) A guide to personal fitness training. Sherman Oaks, CA: Aerobics and Fitness Association of America.