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Optimizing Health and Fitness Programs For Lifelong Wellness

Learn about appropriate, enjoyable exercises and how to stay motivated. Explore certification options for fitness professionals and discover strategies to help clients. Dive into activities like walking, jogging, cycling, and aquatic exercises for various skill levels. Enhance fitness knowledge with group exercise classes and circuit training.

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Optimizing Health and Fitness Programs For Lifelong Wellness

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  1. Chapter 22 C H A P T E R 22 Exercise Programming for Health and Fitness Edward T. Howley

  2. Making Exercise a Lifelong Proposition • Understand what is appropriate • Develop skills to enjoy the activity • Find convenient methods to maintain activity • Acquire motivation to keep going The fitness professional plays a key role in helping a client with all strategies

  3. Education and Certification: American College of Sports Medicine (ACSM) • Preventive track • ACSM certified group instructor • ACSM certified personal trainer • ACSM certified health and fitness specialist • Clinical track • ACSM certified clinical exercise specialist • ACSM registered clinical exercise physiologist

  4. Education and Certification: American Council on Exercise (ACE) • Group fitness instructor • Personal trainer • Lifestyle and weight management consultant • Advanced health and fitness specialist

  5. Education and Certification: Aerobics and Fitness Association of America (AFAA) • Personal trainer • Primary group exercise

  6. Education and Certification: National Strength and Conditioning Association • Certified strength and conditioning specialist • Certified personal trainer

  7. Education and Certification: National Academy of Sports Medicine • Certified personal trainer

  8. Desired Characteristics of Fitness Professionals • Be an inspiring role model • Leadership is often in the form of unspoken words • Make daily, weekly, and monthly plans • Establish routine physical activity • Add variety (exercises, games, educational information) • Offer activities of varying skill levels • Maintain proper control of intensity • Maintain records to help with progress

  9. Progression of Activities for Previously Sedentary People • Regular walking (or other equivalent) • Volume rather than intensity • Increase to about 30 minutes daily • Recommended work levels (review chapter 11) • For those who want more than health benefits or need more health benefits • Shift focus to some vigorous-intensity activity • Interval training • 20 to 30 minutes at THR

  10. Walk, Jog, Run Programs • General safety • Proper footwear is essential for serious walkers and all joggers and runners • Proper clothing • Surface of exercise • Safety in traffic

  11. Walking • Convenient, practical, natural • Good choice for sedentary or overweight • Make it interesting • Vary terrain • Vary walking speed during the session • Line walks • Tag (all must walk) • Consider a pedometer

  12. Jogging • Generally suitable for those who can walk briskly for 30 minutes • Consider health of joints • Choose appropriate speed • Consider competition • Road races • Prediction races • Handicapped runs (use each runner’s previous best time)

  13. Cycling • On average, cycling covers 3 to 4 times the distance of running in the same time period • For indoor programs, consider stationary cycling • Consider distance goals for a set time period (e.g., a mini Tour de France)

  14. Competitive Running • Introduce clients to the possibility of competing • A mile • 5K • Half marathon • Marathon relays • Focus is always at the higher end of THR more frequently and for longer periods

  15. Games • Appreciate play for its own sake • Consider fitness games • Relays • Tag • Soccer • Rope skipping

  16. Aquatic Activities • Extremely useful for those with orthopedic limitations • Shift THR downward (about 2 beats per 10 seconds, or 10 to 12 beats per minute) • Progression • Walking or jogging in water • Vary speed of swim • Vary stroke used • Lap swimming (for those with skill) • Caloric cost of swimming a set distance versus running that same distance is about 4:1

  17. Group Exercise • Fitness professionals should understand the classes that they recommend for their clients • Examples • Cardio: boot camp, step, kickboxing • Cycling: Spinning classes • Mind and body: Pilates, yoga • Dance: Zumba, hip-hop, Jazzercise • Water: Aerobids • Muscular strength and endurance: abs and sculpting classes

  18. Circuit Training • Maximize variety • Distribute work over larger muscle mass • Include exercises for all aspects of fitness

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