Download TIME TO GET FIT! - Uplift Education

STRETCHES
• RIGHT ARM ACROSS CHEST
• LEFT ARM ACROSS CHEST
• ARM LOCK BEHIND BACK STRETCH
• MID SECTION SWIVEL
• TOE TOUCH
• STAGGERED TOE TOUCH
• RIGHT SIDE LUNGE
• LEFT SIDE LUNGE
• TOE TOUCH – ON FLOOR
• SIT AND REACH RIGHT
• SIT AND REACH LEFT
CORE CHOICE
•PLANK
•SIDE PLANK
•SIT UPS
•CRUNCHES
•LEG LIFTS
CARDIO – RED LIGHT GREEN LIGHT
• JUMPING JACKS
• HIGH KNEES
• FLUTTER KICK SQUAT
• SIDE 2 SIDE JUMP
• SQUAT LEG KICK OPPOSITE
• LATERAL BURPEE
• FREQUENCY: AS YOU MIGHT EXPECT, THIS REFERS TO HOW OFTEN YOU WILL EXERCISE. AFTER ANY FORM OF EXERCISE
IS PERFORMED YOUR BODY COMPLETES A PROCESS OF REBUILDING AND REPAIRING. SO, DETERMINING THE
FREQUENCY OF EXERCISE IS IMPORTANT IN ORDER TO FIND A BALANCE THAT PROVIDES JUST ENOUGH STRESS FOR
THE BODY TO ADAPT AND ALSO ALLOWS ENOUGH REST TIME FOR HEALING.
• INTENSITY: DEFINED AS THE AMOUNT OF EFFORT OR WORK THAT MUST BE INVESTED IN A SPECIFIC EXERCISE
WORKOUT. THIS TOO REQUIRES A GOOD BALANCE TO ENSURE THAT THE INTENSITY IS HARD ENOUGH TO OVERLOAD
THE BODY BUT NOT SO DIFFICULT THAT IT RESULTS IN OVERTRAINING, INJURY OR BURNOUT.
• TIME: AGAIN, THIS IS RATHER SELF-EXPLANATORY. TIME IS SIMPLY HOW LONG EACH INDIVIDUAL SESSION SHOULD
LAST. THIS WILL VARY BASED ON THE INTENSITY AND TYPE.
• TYPE: WHAT TYPE OF EXERCISE WILL YOU BE DOING? WILL AN EXERCISE SESSION BE PRIMARILY CARDIOVASCULAR,
RESISTANCE TRAINING OR A COMBINATION OF BOTH? AND, WHAT SPECIFIC EXERCISES WILL YOU PERFORM.
THE FIVE COMPONENTS OF FITNESS
• CARDIOVASCULAR ENDURANCE
• MUSCLE STRENGTH
• MUSCLE ENDURANCE
• FLEXIBILITY
• BODY COMPOSITION
CARDIOVASCULAR ENDURANCE
• CARDIOVASCULAR ENDURANCE REFERS TO THE ABILITY OF YOUR HEART
AND LUNGS TO WORK TOGETHER TO FUEL YOUR BODY WITH OXYGEN. THE
COOPER RUN IS MOST OFTEN USED TO TEST CARDIOVASCULAR
ENDURANCE. AEROBIC CONDITIONING, LIKE JOGGING, SWIMMING AND
CYCLING, CAN HELP IMPROVE CARDIOVASCULAR ENDURANCE.
MUSCLE STRENGTH
•MUSCLE STRENGTH REFERS TO THE AMOUNT OF FORCE A MUSCLE
CAN EXERT, IN A SINGLE EFFORT. EXERCISES LIKE THE BENCH
PRESS, LEG PRESS OR BICEP CURL MIGHT BE USED TO MEASURE
MUSCLE STRENGTH.
MUSCLE ENDURANCE
•MUSCLE ENDURANCE REFERS TO THE ABILITY OF A
MUSCLE TO PERFORM A CONTINUOUS EFFORT WITHOUT
FATIGUING. CYCLING, STEP MACHINES AND SIT UP TESTS
ARE OFTEN USED TO MEASURE MUSCULAR ENDURANCE.
FLEXIBILITY
•FLEXIBILITY REFERS TO THE ABILITY OF EACH JOINT TO
EXPRESS ITS FULL RANGE OF MOTION. FLEXIBILITY CAN BE
TESTED BY STRETCHING INDIVIDUAL MUSCLES OR BY
PERFORMING EXERCISES SUCH AS THE LUNGE OR THE SIT
AND REACH.
BODY COMPOSITION
• BODY COMPOSITION REFERS TO THE AMOUNT OF BODY FAT YOU HAVE,
VERSUS THE AMOUNT OF LEAN MUSCLES, BONES AND ORGANS. THERE ARE
SEVERAL TESTS THAT CAN BE USED TO MEASURE BODY COMPOSITION. THE
MOST RELIABLE IS UNDERWATER WEIGHING, BUT DUE TO THE SIZE AND
EXPENSE OF THE EQUIPMENT, THIS TYPE OF TEST ISN'T COMMON. MANY
DOCTORS, GYMS AND HEALTH CLUBS USE A PINCH TEST INSTEAD.
BMI- BODY MASS INDEX
BMI IS A FAIRLY RELIABLE INDICATOR OF BODY FATNESS FOR MOST PEOPLE. BMI DOES NOT MEASURE BODY
FAT DIRECTLY, BUT RESEARCH HAS SHOWN THAT BMI CORRELATES TO DIRECT MEASURES OF BODY FAT,
SUCH AS UNDERWATER WEIGHING AND DUAL ENERGY X-RAY ABSORPTIOMETRY (DXA).1, 2 BMI CAN BE
CONSIDERED AN ALTERNATIVE FOR DIRECT MEASURES OF BODY FAT. ADDITIONALLY, BMI IS AN INEXPENSIVE
AND EASY-TO-PERFORM METHOD OF SCREENING FOR WEIGHT CATEGORIES THAT MAY LEAD TO HEALTH
PROBLEMS.
• BMI FORMULA= WEIGHT (LBS) / HEIGHT (INCHS) X HEIGHT (INCHS) X 703= BMI