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Holladay-Lions Recreation Center. Fitness Areas Certification. Why should I exercise?. Relieves the mind. Social Scene. ITS GOOD FOR YOU!!!!. The Social Scene!. 1) Great way to make friends 2) Friends are a great way to keep you exercising.

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Holladay lions recreation center

Holladay-Lions Recreation Center

Fitness Areas Certification

Why should i exercise
Why should I exercise?

Relieves the mind

Social Scene


The social scene
The Social Scene!

1) Great way to make friends

2) Friends are a great way to keep you exercising.

3) Its way more fun when you do it with other people

Relieves the mind
Relieves the Mind!

1)Helps to relax mentally.

2) Relieves stress and tension throughout.

3) Improves Self-Image.

Its physically good for you
Its PHYSICALLY good for you!

1. heart becomes stronger

2. Increased muscle mass

3. Decrease body fat

4. And much much more!

What s my body doing





Distributes Oxygen

Take a guess, and click once to find out the answers!

Consumes Glucose

Procures Oxygen

What’s my body doing?

Consumes Oxygen

What s is this feeling
What’s is this feeling???

Brain is creating endorphins

Heart rate is increasing

Blood is pumping

Muscles are engaging

What is a training program
What is a Training Program?

Everything that makes up a healthy workout and a healthier you!


Aerobic Exercise

Resistance Training

Healthy Lifestyle


Range of motion in a joint

But why how
But…… Why?...... How?







Rock climbing

  • Stretching Reduces Soreness

  • Allows more movement possibilities

  • Helps circulation

  • Prevents pain and future injury

Is it really that important
Is it really that important? you become more flexible.

Lets ask Tony Horton, world class athlete and personal trainer.

What if i don t stretch
What if I don’t stretch? you become more flexible.

Serious Injury

Muscle Fatigue

Lack of overall function and movement.

Aerobic exercise
AEROBIC EXERCISE you become more flexible.

cardiovascular/heart exercise

But why how1
But…… Why?..... How? you become more flexible.






Elliptical Trainer




Anything that gets a sustained heart rate.

  • Stronger heart and lungs

  • Increased bone density

  • Reduced stress

  • Temporary relief from depression and anxiety

  • Better sleep

  • More energy

  • Increased Endurance

What is endurance
What is Endurance? you become more flexible.

Cardiovascular Endurance is lala. You can increase your endurance by slightly increasing your speed every week or apply interval training.

Resistance training
Resistance Training you become more flexible.

The use of weight systems to develop strength

Upper body
Upper Body you become more flexible.

  • Triceps

  • Biceps

  • Back

  • Chest

  • Shoulders

Here are just a few!

Core you become more flexible.

Abdominals Lower Back Oblique's

Here are a few!

Lower body
Lower Body you become more flexible.

Here are a few!

  • Calves,

  • Quads

  • Hamstrings

  • Hip flexors

Do you know what you want
Do you know what you want? you become more flexible.

1) Muscle Mass

2) Muscle Endurance

Use a lower weight with more reps

Creates a sustained muscle strength and a leaner body type.

Stick 12 or more reps

  • Use a higher weight with fewer reps

  • Creates strength and a thicker body type

  • Stick to 8-10 reps

Important terms
Important Terms you become more flexible.

  • Recovery Time: The time of rest between each set

  • Resistance: The amount the muscle is resisting.

  • Repetition: The number of times an exercise is performed

  • Sets: A given number of reps with a recovery time between each set.

  • Frequency: Number of exercises per week.

Be careful
Be Careful! you become more flexible.

Know when to stop, click to hear more.

Healthy lifestyle
HEALTHY LIFESTYLE you become more flexible.

Its more than just the gym, it’s a lifestyle!

SLEEP! you become more flexible.

Increases Energy

Improved Memory Retention

Prevent overeating and caffeine consumption

Speeds up metabolism

Increases motivation and mental health

NUTRITION! you become more flexible.

  • Give you vitality and energy

  • Help you stay at a weight that's right for you

  • Boost your immune system

  • Improve sports performance

  • Keeps you active

  • Help beat tiredness and fatigue

BEWARE…… you become more flexible.

**Know the difference between proper nutrition vs. diet/supplementation



Additions to your diet and exercise program in order to achieve a certain goal.

Includes diet pills, protein supplement, energy drinks, steroids, and more…….

  • Restricting what you eat either in category or consumption in order to achieve a certain goal.

  • Includes atkins, weight watchers, HCG, the lemonade diet and many many more…….

Mental health
MENTAL HEALTH! you become more flexible.

  • Balance work, rest, and play.

  • Keep the brain active.

  • Stay Social

  • Find a passion

  • Smile

There is so much to do
There is so much to do!!!!! you become more flexible.




Rock Climbing






Track and Field




Roller blading




There is more than just the gym and weights to staying healthy, lets hear what Matthew has to say about it

Safe and effective workout
Safe and Effective Workout healthy, lets hear what Matthew has to say about it

Heart Rate



Proper Form

Heart rate the number of times your heart beats per minute
Heart Rate: healthy, lets hear what Matthew has to say about itthe number of times your heart beats per minute.

Target Heart Rate: The number of times your heart beats per minute while exercising to give you the most effective workout.

Finding your target heart rate

Take 220 and subtract your age.

Take that number and subtract your resting heart rate.

Multiply by .6

Add your resting heart rate.

  • Find your pulse either on your wrist or upper neck

  • Count your pulses while watching 6 seconds pass on a clock.

  • Add a zero to that number.

Finding your resting heart rate

Warm up cool down
Warm-Up/ Cool Down healthy, lets hear what Matthew has to say about it



Light jog or movement to wake up or slow down muscles

Ballistic Shakers

Static Stretching

Walk while breathing to decrease heart rate

Usually 3-5 minutes

  • Releases adrenaline

  • Awakens both body and mind

  • Prevents injury

  • Circulates blood

  • Increase muscle temperature

  • Supplies early energy before workout

Proper form know the form before you do the exercise
Proper form: healthy, lets hear what Matthew has to say about itKnow the form before you do the exercise.


Prevents injury

Prevents pain


Allows for the right results

Prevents soreness


Examples healthy, lets hear what Matthew has to say about it

Chest Press - Incorrect

Chest Press - Correct

Bicep curl correct

Bicep Curl - Correct healthy, lets hear what Matthew has to say about it

Squat- Correct

Tricep healthy, lets hear what Matthew has to say about it Kickback - Correct

Tricep Kickback - Incorrect

Push up - Correct

Push up - Incorrect

On your own weight resistance using one s own body

Why? healthy, lets hear what Matthew has to say about it


  • Push-ups

  • Yoga

  • Plyometrics

  • Jump Training

  • Squats/Lunges

  • Body Lifts

  • No need for weights

  • Can do them at anytime

  • See improvement as exercises get easier.

  • Strengthens core

ON YOUR OWN: Weight resistance using one’s own body.

Safety and rules in a weight room
Safety and Rules in a Weight Room healthy, lets hear what Matthew has to say about it

Rules are vital almost anywhere. It is extra important in a fitness room because of all the heavy equipment and exercise machines.

Weight and fitness room rules
Weight and Fitness Room Rules healthy, lets hear what Matthew has to say about it

  • No roughhousing

  • No offensive behavior or language

  • Shirts and athletic clothes must be worn at all times.

  • Use correct lifting/operating techniques at all times.

  • Wear a weight belt when necessary

  • ALWAYS use a spotter when using free weights.

  • Return all weights and equipment to their appropriate racks.

  • Return all machines to their lowest position when finished.

  • Wipe down equipment pads after use.

10. Slamming or dropping weights will not be tolerated.

  • ALWAYS use collars or spring clamps on free weights.

  • Only capped, spill proof, non-glass water bottles are allowed in the Fitness Center. No other food or drink.

  • Lifting chalk or powder is not allowed.

  • Machines and equipment should only be used for exercises for which they are designed.

  • The Fitness Staff is here to provide assistance and instructions. Please feel free to ask for help or assistance when operating a new machine or new equipment or if you have any questions.

Map of the body click the list of body parts to see where they belongs
Map of the Body healthy, lets hear what Matthew has to say about itClick the list of body parts to see where they belongs.









There s even more to it

There’s even more to it! healthy, lets hear what Matthew has to say about it

Remember, exercise and overall fitness is an essential way to live a happier and healthier lifestyle. Do to the best of your ability the kind of workout that fits into your day and your personality and in the end it will be one of the best decisions you will ever make