...Personal Training Paper Trevor Bonesteel HPE/170 Jacqueline C. DePaulis I used to have a planned way of dynamic and regular exercise. I had a BMX bike which I loved to race with, so at times of returning home from work, I took out the BMX and did laps; also I did training for upper and lower body altering days. I have been pregnant four times but that could not breakthrough my routine exercise. I worked out until I got admitted to the hospital for labor. I have a toned physic now but I am looking forward to go back to my active lifestyle because it makes me feel good and confident. I do not exercise to lose weight because I am not bulky but I do it for building up muscles and I feel better. Therefore, following a work out plan that aims at muscle building and toning the body would be appropriate. Currently I do not follow any type of training routine because I have a lot to do at my work. When I get back home all I do is relaxing, doing my lessons or watching something on the TV. I am aware about having a workout but not too much, which could boost up my energy level and endorphins. An hour of exercise on 2 or 3 days in a week at least would be setting my life into a regulation; which includes low-power weight lifting, jogging and walking, and swimming. I also have concern about my abdomen muscles and would like to firm up them by adding sit-ups to the workout routine. Previously, I liked doing high active bike exercises by climbing up a...
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...Weight training tips: A beginner’s guide for an effective workout Are you a beginner in weight-training? We all have been there and it seems hard at first; the first day is pretty exhausting and can leave us in splits. Getting comfortable with a running routine is something an achievement but you might now to change things up and take on some new challenge. This is the time to do some strength training that will help you build the muscles; this can be intimidating at first but you will feel refreshed and confident as you progress. Obviously, cardio is an essential piece of wellness as well, yet the advantages of quality preparing are major. Quality preparing enables work to muscle, and slender muscle is better at consuming calories...
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...Personal Training Paper Dana Cooper November 12, 2012 HPE/170 Debbie Polisky Personal Training Paper The purpose of this paper is to analyze my personal exercise habits. In doing so, I will discuss my exercise habits as they relate to volume, intensity, frequency (density). I will describe my exercise habits and explain how I would like to incorporate them into my personal training. I will also explain why locomotion movements, non-locomotion skills, and object manipulation skills should be taken into consideration when planning a physical development program as well as how I will personally include them into my own exercise habits for personal training and why. In addition, I will explain how each different energy system is affected by my exercise habits and which ones are more prevalent in my planning. I will also provide a list of units of exercise and the time required to enhance physical adaptation as well as a description of the impact of exercise as it relates either aerobic or anaerobic power. An explanation will also be provided of the relationship between the time I need and the time I need to allow my body to regenerate and rest as well as identifying potential issues in developing motor skills and motor learning from my exercise habits. Finally, I will present list changes or additions to my training program which is designed to enhance fitness. Dana’s Exercise Habits In the past couple years I have had to reevaluate the way I eat as well as...
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...Everyone has a different perspective on what a healthy lifestyle is, but it really comes down to practicing good health habits and giving up harmful ones. With a healthy lifestyle you can only get positive reinforcements out of it, such as feeling good you will have more energy, sleep better and be more relaxed, looking good; you will have a nice toned body, strong muscles, bright eyes healthy hair and skin, and most important you will be happy you will have a better outlook on life. To begin per-say a new “life” you start with small steps, simple changes. Which will produce big changes in time? Two major factors I will be talking about today are healthy eating, physically /mentally and exercising. Healthy eating will surely gave you a edge on weight loss(PAUSE) here are some ideas to try are eat breakfast, which I believe a lot of people skip because they don’t have time but eating breakfast stimulates how you feel for the rest of the day and also and may slow down your metabolism. Eat more fruits and vegetables; many people have a problem with this because they don’t buy them. When going grocery shopping hit the produce side first and keeping your fruit on the counter, which will be a reminder to eat them. When eating a salad, use a little bit of salad dressing. Only use 1 tablespoon. Let the dressing coat not drench the salad. When eating meat choose reduced fat or the leanest cuts. Also make sure you trim all the visible fat and drain the grease. Now fried foods, they are very high...
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...CrossFit as cultural embodiment Introduction The term “CrossFit” is a different name for a regimen of exercise that is not heavily reliant on weights, but emphasizes intensity and furthermore, fitness over strength. These workouts consist of standard functional and compound movements performed accurately and at a high intensity with minimal rest. CrossFit is now not only a diet and exercise program, it’s become a lifestyle for many who aspire live a life of optimal fitness on par with our ancestor who had no choice but to forage and hunt for food, i.e. a Paleolithic lifestyle. Advocates of CrossFit follow a Paleolithic style diet consisting of fresh vegetables, fruits, meats, nuts and seeds. The idea behind this is that human genetics have...
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...“Making it Easier to Do it Right” A Full Business Plan presenting to you the latest fitness wearable technology, the Hercules, and accompanying mobile application, the Hercules Trainer Presented by & Company CEO Adeel Safdar “Hercules” CFO CPO CMO COO CTO CCO Making it Easier to Do it right Full Business Plan Company & Product Hercules & Co., led by CEO Adeel Safdar, presents the fitness wearable product, Hercules, and accompanying app Hercules Trainer. Confidentiality Agreement This agreement is to acknowledge that the information provided by Hercules & Co. in this business plan is unique to this business and strictly confidential. No information in this business plan can be disclosed without the express written permission of the CEO Adeel Safdar. Upon request, this document is to be immediately returned to Hercules & Co. Disclaimer Some of the statements contained in this Full Business Plan, including information incorporated by reference, discuss future expectations, or state other forward looking information. Those statements are subject to known and unknown risks, uncertainties and other factors, several of which are beyond the control of Hercules & Co., which could cause the actual results to differ materially from those contemplated by the statements. The forward looking information is based on various factors and was derived using numerous assumptions. In light of the risks, assumptions, and uncertainties involved, there can...
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...Title: Outline the benefits of an Exercise programme for people with Cystic Fibrosis and discuss the factors which may influence Exercise compliance. Introduction Cystic fibrosis (CF) is one of the most common and life limiting autosmal recessively inherited diseases in the world with an estimated occurrence in newborns of 1 per 3000 per annum (Walters, 2007). The majority of people with this disease are diagnosed during their first year of life with many countries now employing newborn screening programs. The basic mechanism of the disease consists of manifestation as pancreatic insufficiency leading to malabsorbtion and failure to thrive and impaired mucocillary clearance leading to reoccurring chest infections and bronchiestasis (Savage et al. 2011). With the recent advances in treatment of CF which have resulted in increased life span and survival rates, individuals can now expect to live into their fourth decade. Stats from the UK show that CF affects over 9000 people with 4000 under the age of 16 (Williams and Stevens, 2013). Irish stats show a similar pattern where 1200 individuals suffer from CF with 45% being under the age of 18. According to the CF trust (2010) the primary cause of death in individuals with CF is respiratory failure. CF is a progressive respiratory disease which results in an abnormal ventilator response to exercise for individuals with CF (Bradley and Moran, 2008). This contributes to dyspnoea which is a shortness of breath and is a major limiting...
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...Weight training: A low carber's secret weapon You probably know someone who has lost a lot of weight on a low-carb diet. Maybe even you have found success with a low-carb diet. You don't have to go far to hear one of the many low-carb success stories -- just eavesdrop on conversations in restaurants or grocery stores and you'll hear about how someone's brother-mother-sister-or-friend lost a gazillion pounds by forgoing bread, fruit and pasta. Unfortunately, many of these success stories come with the same unhappy ending -- you or your brother-mother-sister-or-friend gain all the weight back and then some because you or they didn't stick to the low-carb lifestyle. Judging yourself by numbers So begins the vicious cycle of low-carb yo-yo dieting....
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...The Vertical Jump Development Bible I increased my vertical jump by 19 inches- I’m gonna show you how to increase yours too! By: Kelly Baggett Higher-Faster-Sports Copyright 2005 by Higher-Faster-Sports.com - All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means without express written permission of Higher-Faster-Sports. Warning: There is always risk of injury when performing exercise with weight. Before beginning any exercise program, consult with your physician to ensure that you are in proper health. This program is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner. No liability is assumed by Higher-Faster-Sports for any of the information contained herein. If you want to fly, you’ve got 3 options: 1. Buy a plane ticket 2. Sprout feathers and wings 3. Improve your vertical jump While flying in a plane is nice and all, it’s a bit expensive and way too temporary. Sprouting feathers and wings ain’t gonna happen! So, unless you’ve got money to burn or you really believe in evolution, you’re stuck with improving your vertical jump. A strong vertical jump is at the core of some of the most beautiful and graceful movements known to man – Kobe Bryant dunking on the fast break, Michelle Kwan hitting a triple axle, and Barishnikov seemingly floating in air during the ballet. But don’t get me wrong, the vertical jump is also a measure of pure raw power that is used...
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...to be a significant factor in the management and treatment of diabetes. What is unknown is how benefits from physical activity directly correlate to glucose control as manifested in low glucosylated hemoglobin (HbA1c) levels in diabetic people. The study aims to prove that the decrease in HbA1c is a result of greater aerobic fitness and strength in patients that are performing aerobic or anaerobic exercise. Secondly, it is related to the changes in strength and aerobic fitness that are performing cardiovascular exercise and resistance training. Review of Literature The purpose of the article is to assess the correlation of reduced HbA1c to physical activity. It is hypothesized that this reduction is related to the changes and increase in aerobic fitness and strength in diabetic people who are engaged in aerobic and anaerobic exercise. The result from the study showed that the link between the changes in glucose control during exercise training is not that high nevertheless; physical activity offers health benefits to diabetic patients. Methodology The study used experimental method by randomized controlled trial. Random sampling of 251 patients between 39-70 years old with type 2 diabetes mellitus that were previously sedentary was allocated aerobic, resistance, or aerobic plus resistance, or to a control group that was sedentary. The participants were evaluated prior to...
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...wanted badly to be known as the healthy friend and the one that is really strong. My eating habits were decent compared to what the average human eats, but for the amount of weight lifting and amount of physical activity I did daily I was actually hurting myself. The knowledge I obtained from school helped me find a better choice of food for the amount of physical activity to be supported by. This soon helped me increase my limits in the weight room. A few days later I had already began to feel the difference in my energy level and my metabolism increased rapidly. I was always hungry but never gained weight because I was always working out or playing basketball. The two guys I workout with play at D1 schools for football and struggle with my workouts. I better when I have people that can keep up with me in the weight room. One this particular squat day my legs felt like jell-o after because I did 435 lbs five times for the first time since high school. We had to play against some guys who had played over seas in basket ball a few minutes after and I didn’t know if I could handle it. We started the game and unexpectedly I did a lot better than I thought I could on a squat day. What I soon figured out was that there were a few D1 and D2 coaches watching us workout and they liked what they saw in the weight room on the court. They came up to me asking did I play and that They have spots for me on the team. This made me feel that I reached a high point in my physically fit career...
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...AMAN | 100 Total | Dip | AMAN | 100 Total | Light Sessions and Core | Light Sessions | Exercise | Sets | Reps | Shoulders - 2 Exercises | 3 | 10-15 | Biceps - 2 Exercises | 3 | 10-15 | Triceps - 2 Exercises | 3 | 10-15 | Push Up | AMAN | 100 | Pull Up or Chin Up | AMAN | 100 | Dip | AMAN | 100 | Rowing 500 m Intervals (Hard) or... | 4-6 | 2-3 km | Rowing (Long) | | 4-6 km | Cable Crunch | 3 | 15-25 | Weighted Side Bend | 3 | 10-15 | Leg Raise | 3 | 15-25 | AMAN = As many sets as needed. Get to 100 reps total using any number of sets. Deadlift, Squat and Bench Press Sets Deadlifts, squats, bench press sets work as follows: * Set 1 - Light * Set 2 - Medium * Set 3 - Heavy * Set 4 - Max weight for the day @ 10-12 reps * Set 5 - Medium * Set 6 - Light For example, if your max bench press set was 225 x 10-12 reps, a sample approach might be: * Set 1 - Bench Press 135 x 10-12 reps - Light set * Set 2 - Bench Press 160 x 10-12 reps - Medium set * Set 3 - Bench Press 180 x 10-12 reps - Heavy set * Set 4 - Bench Press 225 x 10-12 reps - Max set * Set 5 - Bench Press 160 x 10-12 reps - Medium...
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...its opening. Recently, management became aware of overcrowding and unavailability of equipment in certain areas and is now trying to determine how to properly evaluate the situation and decide if there is enough room at the current building to properly service existing members or to open a larger facility in another location. Existing operations Management needs specific information to estimate how well the existing capacity of the building is being utilized by members and to decide the capacity utilization rate of the club to reveal if they are utilizing their space efficiently. Fitness Plus knows their most popular activities are in the following areas: 1) Aerobics room accommodates 35 people per class; 30% of members use. 2) Free weight room; 20% of members use. 3) 24-piece Nautilus equipment room; 25% of members use. 4) Cardiovascular room containing 29 pieces of equipment (9 stair-steppers, 6 treadmills, 6 life-cycle bikes, 3 air-dyne bikes, 2 cross-aerobic machines, 2 rowing machines, and one climber); 40% of members use. Also there is space for 8 racquetball courts, which 15% of members use, and 6 tennis courts, which 10% of members use. Analyzing growth In five year’s time, growth went up 2 times during peak hours, and 1-½ times during slow hours. Growth has gone up 1-2/3 times overall. Fitness Plus Capacity 3 1992 660 hours open during week Slow time – average 6-8 people/hour Peak – average 40 people/hour 9,990 people working out/week (15 people per hour...
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...taking them. When an athlete trains during the off-season by lifting weights it helps him or her become physically ready for the season ahead. Without pre- training, showing up on the day of tryouts and hoping to be great and being able to do well is a horrible idea. A weight-lifting program is essential for any athlete to achieve top performance. Weight lifting is important for several reasons. First and foremost it prepares an athlete’s body to endure the rigors of the physical sports. Typically athletes will experience an enhanced ability to perform their sport activities at an elevated level and also maintain a higher level of initial physical output all while being able to sustain those levels for longer periods of time. They will be able to imagine having the physical edge and upper hand on their opponent and thus being able to do whatever is wanted to do to the opponent. That one aspect of the game can completely change the whole game and how it is played. Look at all the great athletes, they all lifted weights. Michael Jordan, Kobe Bryant, Shaquille O’Neal, Dwight Howard, LeBron James, Dwayne Wade are excellent National Basketball Association examples. John Elway, Drew Brees, Michael Irvin and Emmitt Smith of the National Football League are all perfect examples of weight lifting and training put to use at their finest. They all reached greatness not on just pure talent but added to their repertoire of weight lifting and after years and years of dedication, heart and desire...
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...What everyday changes, if any, might you make to increase the amount of energy expended in your day-to-day activities? To increase the total amount of energy expended in daily activities the time and amount of daily active exercises must be increased. The more vigorous the exercise performed is, the more energy is expended. All leisurely activities should be taken care of throughout the day, but the vigorous activities should be planned in order to incorporate all muscle groups and cardiovascular exercise. What types and amounts of exercise would work best for you? Among the exercises listed the ones that would work best for me would be walking, jogging, and playing sports. Also weightlifting and aerobic exercise would help to expend energy and burn calories. Riding a bike could also be an option as this could be enjoyed by the whole family. Can the activities be performed year-round? If not, can you suggest alternative activities and locations for inclement weather? Though bicycling cannot be performed at the home without a stationary bike, running and jogging can be done standing in place or on a treadmill. During favorable weather conditions these activities can be enjoyed outdoors. However, during inclement weather these outdoor activities can be put to a halt. During these times there are still many options. With personal gyms opening at an exponential rate, having the right equipment and an educated trainer has become an easy commodity to acquire. Also, many activities...
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