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Panel #2
Get up and chase that frisbee dog! Even an old dog needs to be fit. Exercising will give
you more energy and make you a happy dog. Big Dawgs gym is the place to start. We
have an indoor track, state of the art weight room, and an entire room of cardio
equipment. You tired of the other dog getting to the frisbee first? Join Big Dawgs gym
and put yourself first on the road to fitness!
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Muscular and Cardio-respiratory Endurance:
Muscular endurance is the ability to exercise over a long period of time and the ability of the
muscles to continue working strong without rest. Cardio-respiratory endurance is the body`s
ability to exercise using large muscle groups (legs…) over a long period of time. This ability is
dependent upon the cardiovascular system`s (heart, lungs…) ability to pump blood and deliver
oxygen throughout the body. This exercise is aerobic and is very healthy.
Exercise:
Responding to the orders of your conscious brain to move your muscles in a more vigorous
way. This means to be active and use your muscles harder than the last time
Body Composition:
What your body is made up of and how much of each you have.
The percentage of fat, muscle, bone, tissue, or water. Usually body composition is used to
describe the percentage of fat one has in their body.
Flexibility:
The ability of joints and muscles to achieve a full range of motion
Strength
The ability of a muscle or a group of muscles to exert an amount of force, usually in a one-time
burst of effort. (Examples: weight lifting, 1-4 pull-ups…).
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***Benefits of muscular endurance***
ability to perform a task for a long period of time, helps achieve cardiovascular endurance
***Benefits of cardio-respiratory endurance***
Aerobic exercise which lasts a long time using oxygen, increases supply of oxygen and
energy to your body, decreases risk of heart disease and other illnesses related to the
cardiovascular system, a well-conditioned heart becomes stronger and more efficient a wellconditioned heart conserves energy and can supply oxygen-rich blood to the rest of the body
with less effort
***Benefits of a shorter recovery rate***
the cardiovascular system is stronger and healthier, less down time between activities, feel
less discomfort after exercise
***Benefits of flexibility exercises:***
helps prevent injuries,increases range of motion (How far a joint can move), helps you feel
comfortable during and after exercise,
can improve posture, can be very relaxing, reduces stress.
***Benefits of exercise***
lungs breathe faster and deeper supplying your body with
more oxygen, look and feel better, more energy, longer life, increased athletic performance,
happier, get sick less often, get over sickness faster, higher self esteem
***Benefits of strength training***
increases muscle strength and mass, bone strength and your body’s metabolism (how your
body produces and uses energy) helps you maintain or lose weight and can improve your body
image and self-esteem.
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The Overload Principle
This is probably the most important principle of exercise and training. Simply stated, the
Overload Principle means that the body will adapt to the stresses placed upon it. The more you
do, the more you are capable of doing. This is how all the training adaptations occur in
exercise and training. The human body is an amazing machine. When you stress the body
through lifting a weight that the body is unaccustomed to lifting, the body will react by causing
physiologic changes in the muscles to be able to handle that stress the next time it occurs.
This concept is similar in cardiovascular training. If you ask the heart, lungs and endurance
muscles to do work not previously done, it will make changes to the body to be able to handle
that task better the next time. This is how people get stronger, bigger, faster and increase their
physical fitness level.
When you are working out, you want to strive to somehow increase the workload you are doing above
what you did on your previous workout so you have overloaded your body to create a training
adaptation. This increase in workout stress can be a very small increase, as many small increases over
time will eventually be a large increase or adaptation is needed to gain training benefits.
FITT Principle
Frequency
The amount of times you exercise over a period of time. You should exercise a minimum of 4-6 times per week.
Intensity
Can be determined by effort, difficulty of exercise, or target heart rate achieved while exercising. Basically it is how
strenuous (hard) an activity is that you are doing; it can be easy, medium, or hard.
Time (duration)
It is necessary to maintain your proper intensity for a duration that will create the desired training benefit. A longer
duration = endurance, a shorter duration = strength.
Long training sessions at a low intensity (50% to 60% of maximum heart rate) utilize fat as an energy source and are
helpful in losing weight/fat (changes body composition).
Type
Cardio-respiratory Training: also called Aerobic Conditioning, which means it requires oxygen to sustain the
activity.
Choose an exercise that will involve as much muscle mass as possible. In other words, exercises that use the whole
body or the larger muscle groups such as the legs and/or the back.
Resistance Training: also called anaerobic training which is a term to indicate oxygen isn't required.
Anaerobic activities are usually shorter in
duration and more intense, a short term explosive burst of stored energy.
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Two week Sample PFP
Sunday: Stretch 5 min. Easy (F) Run 1 mile (CRE ,ME & BC) Med.
Monday: Lift weights 45 min. (S,BC) Hard
Tuesday: Rest
Wednesday: Stretch 5 min. Easy (F) Run 1 mile (CRE ,ME & BC) Med.
Thursday: Lift weights 45 min. (S,BC) Hard
Friday: Stretch 5 min. Easy (F) Run 1.5 miles (CRE ,ME & BC) Med.
Saturday: Lift weights 45 min. increase weight (S,BC) Hard
Sunday: Rest
Monday: Stretch 5 min. Easy (F) Run 2 miles (CRE ,ME & BC) Med.
Tuesday: Lift weights 45 min. increase weight (S,BC) Hard
Wednesday: Ride bike 1 hour (CRE, ME, BC) Med.
Thursday: Rset
Friday: Lift weights 45 min. increase weight (S,BC) Hard
Saturday: Stretch 5 min. Easy (F) Run 2 miles (CRE ,ME & BC) Med.