Holladay-Lions Recreation CenterFitness Areas Certification
Why should I exercise?
Social SceneRelieves the mind
ITS GOOD FOR YOU!!!!
The Social Scene!
1) Great way to make friends
2) Friends are a great way to keep you exercising.
3) Its way more fun when you do it with other people
Relieves the Mind!
1)Helps to relax mentally.
2) Relieves stress and tension throughout.
3) Improves Self-Image.
Its PHYSICALLY
good for you!
1. heart becomes stronger
2. Increased muscle mass
3. Decrease body fat
4. And much much more!
WHAT’S MY BODY DOING?Take a guess, and click once to find out the answers!
Lungs
Heart
Muscles
Brain
Procures Oxygen
Distributes Oxygen
Consumes Glucose
Consumes Oxygen
What’s is this feeling???
Brain is creating
endorphinsHeart rate is increasing
Blood is pumping
Muscles are engaging
What is a Training Program?
Everything that makes up a healthy workout and a healthier you!
FlexibilityAerobic ExerciseResistance TrainingHealthy Lifestyle
FlexibilityRange of motion in a joint
But…… Why?...... How?
WHY?
• Stretching Reduces Soreness
• Allows more movement possibilities
• Helps circulation• Prevents pain and
future injury
HOW?
• Stretching• Yoga• Dance• Gymnastics• Rock climbing
Here are a few stretching and yoga positions that can help you become more flexible.
Is it really that important?Lets ask Tony Horton, world class athlete
and personal trainer.
What if I don’t stretch?
•Serious Injury
•Muscle Fatigue
•Lack of overall function and movement.
AEROBIC EXERCISE
cardiovascular/heart exercise
But…… Why?..... How?
WHY• Stronger heart and lungs• Increased bone density• Reduced stress• Temporary relief from
depression and anxiety• Better sleep• More energy• Increased Endurance
HOW• Run• Swim• Bike• Elliptical Trainer• Stairs• Snowboarding• Rowing• Anything that gets a
sustained heart rate.
What is Endurance?Cardiovascular Endurance is lala. You can
increase your endurance by slightly increasing your speed every week or apply interval training.
Resistance TrainingThe use of weight systems to develop strength
Upper Body• Triceps
• Biceps
• Back
• Chest
• Shoulders
Here are just a few!
Core
Abdominals Lower Back Oblique's
Here are a few!
Lower BodyHere are a few!
• Calves,
• Quads
• Hamstrings
• Hip flexors
Do you know what you want?
1) Muscle Mass
• Use a higher weight with fewer reps
• Creates strength and a thicker body type
• Stick to 8-10 reps
2) Muscle Endurance
• Use a lower weight with more reps
• Creates a sustained muscle strength and a leaner body type.
• Stick 12 or more reps
Important Terms• Recovery Time: The time of rest
between each set• Resistance: The amount the muscle is
resisting.• Repetition: The number of times an
exercise is performed• Sets: A given number of reps with a
recovery time between each set.• Frequency: Number of exercises per
week.
Be Careful!Know when to stop, click to hear more.
HEALTHY LIFESTYLEIts more than just the gym, it’s a lifestyle!
SLEEP!•Increases Energy
•Improved Memory Retention
•Prevent overeating and caffeine consumption
•Speeds up metabolism
•Increases motivation and mental health
NUTRITION!
• Give you vitality and energy
• Help you stay at a weight that's right for you
• Boost your immune system
• Improve sports performance
• Keeps you active• Help beat tiredness and
fatigue
BEWARE……
DIET
• Restricting what you eat either in category or consumption in order to achieve a certain goal.
• Includes atkins, weight watchers, HCG, the lemonade diet and many many more…….
SUPPLEMENTS
• Additions to your diet and exercise program in order to achieve a certain goal.
• Includes diet pills, protein supplement, energy drinks, steroids, and more…….
**Know the difference between proper nutrition vs. diet/supplementation
MENTAL HEALTH!• Balance work, rest,
and play.
• Keep the brain active.
• Stay Social
• Find a passion
• Smile
There is so much to do!!!!!
Kayaking
Skiing
Rock Climbing
Hiking
Basketball
Baseball Soccer
Track and Field
SwimmingBiking
Dancing
RunningR
olle
r bla
ding
SkatingAerobics
Pilates
AND MUCH MUCH
MORE!!
There is more than just the gym and weights to staying healthy, lets hear what Matthew has to
say about it
Safe and Effective Workout
Heart Rate
Warm-upCool-Down
Proper Form
Heart Rate: the number of times your heart beats per minute.Target Heart Rate: The number of times your heart beats per minute while exercising to give you the most effective workout.
1) Find your pulse either on your wrist or upper neck
2) Count your pulses while watching 6 seconds pass on a clock.
3) Add a zero to that number.
Finding your target heart rate
• Take 220 and subtract your age.
• Take that number and subtract your resting heart rate.
• Multiply by .6• Add your resting heart
rate.
Finding your resting heart rate
Warm-Up/ Cool Down
Why?• Releases adrenaline• Awakens both body and
mind• Prevents injury• Circulates blood• Increase muscle
temperature• Supplies early energy
before workout
How?• Light jog or movement
to wake up or slow down muscles
• Ballistic Shakers• Static Stretching• Walk while breathing to
decrease heart rate• Usually 3-5 minutes
Proper form: Know the form before you do the exercise.
Why?
1.Prevents injury
2.Prevents pain
3.Safer
4.Allows for the right results
5.Prevents soreness
Chest Press - Correct
Chest Press - Incorrect
Examples
Bicep Curl - Correct
Squat- Correct
Tricep Kickback - Correct
Tricep Kickback - Incorrect
Push up - Correct
Push up - Incorrect
ON YOUR OWN: Weight resistance using one’s own body.
Why? How?
• No need for weights
• Can do them at anytime
• See improvement as exercises get easier.
• Strengthens core
• Push-ups
• Yoga
• Plyometrics
• Jump Training
• Squats/Lunges
• Body Lifts
Safety and Rules in a Weight Room
Rules are vital almost anywhere. It is extra important in a fitness room because of all the heavy equipment and exercise machines.
Weight and Fitness Room Rules
1. No roughhousing
2. No offensive behavior or language
3. Shirts and athletic clothes must be worn at all times.
4. Use correct lifting/operating techniques at all times.
5. Wear a weight belt when necessary
6. ALWAYS use a spotter when using free weights.
7. Return all weights and equipment to their appropriate racks.
8. Return all machines to their lowest position when finished.
9. Wipe down equipment pads after use.
10. Slamming or dropping weights will not be tolerated.
11. ALWAYS use collars or spring clamps on free weights.
12. Only capped, spill proof, non-glass water bottles are allowed in the Fitness Center. No other food or drink.
13. Lifting chalk or powder is not allowed.
14. Machines and equipment should only be used for exercises for which they are designed.
15. The Fitness Staff is here to provide assistance and instructions. Please feel free to ask for help or assistance when operating a new machine or new equipment or if you have any questions.
Map of the BodyClick the list of body parts to see where they
belongs.
Abdominals
Pectorals
Quadriceps
Bicep
Traps
Hamstrings
Calves
Triceps
There’s even more to it!
Remember, exercise and overall fitness is an essential way to live a happier and healthier lifestyle. Do to the best of your ability the kind of workout that fits into your day and your personality and in the end it will be one of the best decisions you will ever make