Download Fitness Center - Lincoln

LINCOLN-WAY EAST
FITNESS CENTER STUDY GUIDE
HISTORY
The way you take care of yourself shows in how you look and also how you feel. Exercising helps
reduce health problems from stress to stroke. The person who works out is less tired and tense and
develops a more efficient immune system.
BENEFITS
The Super Circuit is an effective way to improve cardiovascular fitness, increase muscular
strength and endurance, improve flexibility and create a healthier body composition.
Cardio/Respiratory Fitness - to improve fitness of the heart and lungs, one needs to work large body
muscles.
Muscular Strength – to improve by working against a resistance.
Muscular Endurance – to improve by working with 50% of one’s maximum for 12 – 16 repetitions.
Flexibility – to move through a full range of motion.
Body Composition – lean mass (muscle, bone, connective tissue) versus fat. During the Super Circuit fat
tissue is burned while muscle tissue is increased in mass.
Regular exercise lowers normal heart rate, improves appearance, enhances recreational abilities,
reduces heart disease, increases muscle mass, increases physical abilities, releases daily stress, improves
circulation and respiration, helps maintain body weight, and improves self-image.
OBJECT
The Super Circuit consists of weight lifting combined with aerobic training on stationary
bicycles. When working with a partner, one is on a machine for thirty seconds while the other on a bike.
Upon hearing the auditory signal, both persons switch stations. Maintain 80 – 100 RPM’s on the bike.
Station
Machine
Muscle
Location
1
Shoulder Press
Deltoid
Shoulder
2
Seated Leg Press
Quadriceps
Front of Thigh
3
Chest Press
Pectorals
Chest
4
Abdominal
Abdominal
Stomach
5
Back Pull Down
Latissimus Dorsi
Upper Outer Back
6
Seated Leg Curl
Hamstring
Back of Thigh
7
Vertical Bench
Pectorals
Chest
8
Abdominal Crunch
Abdominal
Stomach
9
Triceps Extension
Triceps
Back of Upper Arm
10
Leg Extension
Quadriceps
Front of Thigh
11
Arm Curl
Biceps
Front of Upper Arm
12
Lower Back
Erector Spinea
Lower Back
13
Knee Lift
Hip Flexor
Hip
14
Abductor
Abductor
Outer Thigh
15
Adductor
Adductor
Inner Thigh
16
Incline Press
Pectorals
Chest
17
Rear Deltoid
Rear Deltoid
Back of Shoulder
18
Assisted Chin
Trapezius, Latissimus Dorsi, Biceps
19
Rotary Torso
Obliques
Sides of Stomach
20
Total Hip
Gluteals
Buttocks
21
Leg Press
Quadriceps
Front of Thigh
22
Lat Row
Trapezius
Top of Back
LIFTING RULES
1. Check the chart and set the pin.
2. Move through a full range of motion.
3. Exhale on the working phase; inhale on the resting phase.
4. Lift and lower the weights with control.
5. Complete 12 – 16 repetitions at 50% of maximum.
TERMINOLOGY AND CONCEPTS
Heart Rate
Resting Heart Rate (RHR) – The heart rate when the body is in a relaxed state. The best time to check is in
the morning before getting out of bed.
Maximum Heart Rate (MHR) – The heart rate that is calculated by subtracting one’s age from 220. This is
not a safe rate to be working at.
Target Heart Rate (THR) – A measurement used to gage a working zone that is beneficial as well as safe.
Beginner – 60% of MHR
Intermediate – 70% of MHR
Advanced – 80% of MHR
Works out 1 – 2 times a week.
Works out 3 – 4 times a week. Works out 5 or more times a week.
Pulse Check – The two main pulse sites are the radial artery (wrist) and the carotid artery (neck). When
checking the pulse use the index and middle fingers, never the thumb. Begin the pulse count with a zero.
In the Karvogen method the resting heart rate is subtracted from the max and then added back in after the
sum has been multiplied by its intensity factor.
Nutrition
A good diet helps us stay healthy. A well-balanced diet consists of a variety of foods. There are
five major nutrients that the body needs for good nutrition.
1.
Vitamins and Minerals – Substances that do not contribute to our energy needs, but are important
in regulating body functions.
2.
Carbohydrates – The most efficient source for energy. Each gram contains four calories.
3.
Fats – Used as a carrier of Vitamins A, D, E, and K. A concentrated storage source of energy.
Each gram contains nine calories.
4.
Proteins – Used for growth and repair of body tissues.
5.
Water – Most important nutrient! Consume an average of 64 ounces daily. Used as a medium to
carry nutrients to cells, maintain body temperature and eliminate waste. (Do not depend on thirst
as a sign for need of water. Strenuous activity can increase water loss and may lead to
dehydration. Therefore, fluid replacement should be a basic component of an exercise program).
A balanced diet should consist of: 55% - 60% carbohydrates, 20% - 25% fats, 10% - 15% proteins.
The typical American diet is too high in fat and protein and too low in complex carbohydrates.
All fats can be classified as saturated or unsaturated. The saturated fats contain cholesterol. The main
function of cholesterol is to carry fat through blood vessels. By eating too much fat, the cholesterol may
accumulate and serious problems such as stroke and heart disease may occur. There are two types of
cholesterol to be aware of: HDL and LDL. The LDL is the “bad” cholesterol because it sticks to the blood
vessel walls. The HDL is the “good” cholesterol because it removes the LDL. Good diet and regular
exercise will increase one’s HDL level.
It is also important to consume foods high in fiber. A high fiber diet has been associated with a reduced
risk of cancer of the colon, intestines, and stomach.
It is the amount of fat tissue in the body (not the scale weight) that determines proper weight. Remember
that muscle tissue weighs more than fat. To control weight, balance the caloric intake with the caloric
output. The individual who wishes to lose weight should safely take in less calories and put out more
energy.
Being fit is an approach to health that aims to reduce the risk of serious illness. Many of these “lifestyle”
diseases can be prevented through maintaining a healthy diet, regular exercise and adequate rest.
Rest
Adequate, uninterrupted sleep is essential for good health. Statistics reveal that adolescents
require more sleep than adults because of the amount of activity and growing their bodies are doing. Each
person is the best judge of how much sleep is needed. How well one performs is a good indicator of sleep
needs.
Besides sleep, rest is needed from the stresses that affect everyday performance. Exercise helps to
eliminate the stress that affects daily performance. In addition, relaxation techniques can help eliminate the
muscle tension and headaches that can often be the result of too much stress.
Another type of rest we often refer to is recovery time. After strenuous exercise, the body needs
time to mend itself and restore the needed materials that help make it function at a peak level. The more fit
person is able to recover quicker than an unfit individual.
Exercise
All exercise programs should include activities to promote development of the seven basic
qualities of fitness: speed, agility, balance, coordination, endurance, flexibility, and strength.
The most popular form of exercise in the fitness trend is aerobics. Aerobic exercise requires
sustained activity and trains the heart, lungs and muscles to use oxygen directly for energy. Any exercise
that produces efficient use of oxygen can be considered aerobic.
The opposite of aerobic is anaerobic. This means without air or oxygen, and uses energy already
stored in the muscles (glycogen). Anaerobic activities are those that are usually played in a “start – stop”
manner, such as baseball and tennis.
The most important factor when developing a program is to be consistent and disciplined. It is
important to start slowly and increase work outs gradually.
F.I.T.T.
F = Frequency
“how often”
3 or more times a week
I = Intensity
“how hard”
THR = 60% - 80% of MHR
T = Time
“how long”
20 – 30 minutes
T = Type
consider options
facilities, equipment, season
WORK OUT PHASES
Warm Up
5 – 10 minutes of body movement through calisthenics, stretching, light jogging
to help elevate the heart rate.
Work Out
20 – 30 minutes of continual activity that is in the appropriate target zone.
Adjustments may need to be made when THR is too high or too low.
Cool Down
5 – 10 minutes of light stretching or walking to lower the body temperature and
the heart rate safely.
TERMINOLOGY
AEROBICS – a variety of exercises that stimulate the heart and lung activity for a time period sufficient
enough to produce beneficial changes in the body.
CARTILAGE – tissue that helps reduce the friction within a joint.
CIRCUIT TRAINING – a work out that involves moving from one exercise station to another, using
calisthenics or strength training and running or stationary biking. Helps develop cardiovascular and
muscular endurance.
CROSS TRAINING – a work out program which involves several activities to achieve fitness.
ENDURANCE – the ability of a muscle to withstand hardship or stress.
INTERVAL TRAINING – workouts that include periods of exercise and rest alternately.
LIGAMENT – tissue that connects bone to bone.
MUSCLES – composed of bundles of fibers that can contract or extend to make the body move.
OVERTRAINING – caused by a drastic increase in frequency, duration, and / or intensity as well as
insufficient recovery time between workouts.
RANGE OF MOTION – the arc through which a body part moves. The limits are set by the joint and the
muscles that move the joint.
RECOVERY RATE – the time the heart needs to recover from exertion. As fitness increases less time is
needed.
TENDONS – fibrous tissue that connects muscle to bone.
SKILLS FOR LIFE
1.
Stay active – Exercise three times a week (or more).
2.
Eat healthy – Maintain a good diet. Avoid excessive amounts of fats, sodium and sugars.
3.
Reduce stress – Learn to relax and control stressors.
4.
Don’t smoke – It is an unhealthy, expensive, and life-threatening habit.
5.
Don’t drink – Alcohol contributes to accidents, suicides, disease and early death.
6.
Get sleep – Adequate rest helps to fight illness. Rest needs to be uninterrupted.
7.
Avoid sun – Prolonged exposure to the sun or tanning devices increases the risk of skin cancer.
8.
Make good choices – Establish a healthy lifestyle now to help develop good habits for adulthood.