• Set• Repetition• Progressive Overload

• Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.• Website: www.cdc.gov• In the seach box type “BMI Calculator”.

• Fat: Good or Bad???• Extra fat-Extra wear and tear on bones/joints• More blood has to be pumped.• Fat good how/why?

• Exercise; How much???• Lifelong Fitness:• The FITT Personal Training Concept

• Frequency: How long you need to commit.• Intensity: How hard you should perform.• Time: Length of time on any given piece of equipment.• Type: Exercise required to reach your goals.

• 5 Health Related Components • Cardiorespiratory Fitness• Muscular Strength• Muscular Endurance• Flexibility• Body Composition

• The ability of the heart and blood vessels to circulate blood through the body efficiently.• This is achieved through aerobic exercise.• Walking, biking, running, rowing…

• The force within muscles• Measured by the MAXIMUM weight that you can lift, push,

pull, or press in one effort.• Strength helps keep the skeleton in proper alignment,

improve posture, prevent back and leg aches.• Muscle mass increases with strength.

• The ability to perform repeated muscular effort.• This is measured by counting how many times you can

lift, push, pull, or press a certain weight.• Important for posture, everyday work, and athletics.

• The range of motion around specific joints.• The stretching you do to touch your toes or twist your

torso.• This depends on many factors.• Your age, gender, and posture• How muscular you are• How much body fat you have

• The relative amounts of fat and lean tissue (bone, muscle, organs, and water) in the body.• High body fat has serious health implications• Heart disease, high blood pressure, diabetes…

• What to consume before…• Something small but that carries a sufficient amount of

energy to get you through your workout.• It is compared to putting gas in your car.• PB&J !!!• Snack bar• Energy bar

• WATER!!!!

• What to consume after…• Protein within 30 minutes after workout• Shakes (20–35 grams)• Solid food (1 egg provides 6 grams)• Milk (10 grams of protein)

• Excess protein?• Body either excrete it, turn it to fat, or use it for energy.

• Types of protein (whey, casein, soy, rice) • The major proteins in milk are casein and whey. These

two milk proteins are both excellent sources, but they differ in one important aspect—whey is a fast-digesting protein and casein is a slow-digesting protein.

QUESTION #1: How Much Protein Does Your Body Really Need?

ANSWER: At its simplest, your body has a baseline protein

requirement that depends on a two main factors: lean body mass (muscle) and activity (type and amount).

The more muscle your body carries, the higher your protein requirement. Also, the more intense, the more frequent, and the longer the activity you are training in…