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Client/Student Workout

Client/Student Workout. By: Logan a nd Austin. Body Composition video. http:// youtu.be/61k7MmtoFFc. Body Composition. A two-component model of body composition divides the body into a fat component and fat-free component Body Fat Percent P ercentage of your body mass that is fat .

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Client/Student Workout

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  1. Client/Student Workout By: Logan and Austin

  2. Body Composition video • http://youtu.be/61k7MmtoFFc

  3. Body Composition • A two-component model of body composition divides the body into a fat component and fat-free component • Body Fat Percent • Percentage of your body mass that is fat. • Skin Fold Calipers • Hydrostatic weighing- body submerged In a tank too see how much water is displaced

  4. Body mass index testing • Formula: weight (Pounds) / [height (inches)]squared x 703 • Calculate BMI by dividing weight in by height in inches squared and multiplying by a conversion factor of 703. • Example: Weight = 150 lbs, Height = 5'5" (65") • Calculation: [150 ÷ (65)2] x 703 = 24.96 • p://www.exrx.net/Calculators/BodyComp.html

  5. Body composition guidelines • •BMI values less than 18.5 are considered underweight. • •BMI values from 18.5 to 24.9 are healthy. • •Overweight is defined as a body mass index of 25.0 to less than 30.0. A BMI of People with BMIs in this range have an increased risk of heart and blood vessel disease. • •Obesity is defined as a BMI of 30.0 or greater. People with BMIs of 30 or more are at higher risk of cardiovascular disease. • •Extreme obesity is defined as a BMI of 40 or greater.

  6. Aerobic training reasons for • High-intensity interval training is a type of endurance exercise such as running • Running stadium stairs • Stair-climbing • Sprinting or any aerobic exercise done at an intensity level of a heart rate of 70-85 percent of max HR • Run on a treadmill or road between 70 to 95 percent of your max heart rate for 30 seconds or up to five minutes of intervals. • The total time training should average around 22 minutes. • Train with this method at least three days per week.

  7. Resistance weight training reasons for • Resistance training can be performed on machines or by using free weights. • Weight training should be done at least two days per week • Upper body exercises include biceps curls • Lateral flies for the shoulders • Chest press and triceps extensions • Lower body resistance exercises work the leg muscles. • Leg press • Lunges • Leg extensions and leg curls.

  8. Workout plan • http://www.bodybuilding.com/fun/core_feb_2.htm • Four week training split • Four days a week

  9. Feedback 5 point scale • Was the workout beneficial to what their goals were? • Does the intensity of the workout need to be harder or easier? • Anything that they would want to do different as far as exercises? • Any exercises causing pain or unrelated soreness to the body? • What did they like best about the workout and what did they like the least?

  10. Web Quest • http://www.wix.com/create/my-account#my-account?view=site&metaSiteId=884efffb-ab53-4bbe-bfaa-cb08f13b6891&_suid=138366483664807809392895557516

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