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Chapter 22

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

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Chapter 22

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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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