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fundamentals of fitness

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Introduction

Welcome to the YMCA. As a professional fitness consultant for the YMCA, with a variety of fitness qualifications such as; Fitness instructor, REPS credited, and posses qualifications in a number of studio classes, these will be used to design a fitness programme for a nominated client. This assignment will describe the principles of training and give understanding to the physiological changes that occur in the body following an exercise programme. By describing the above an example of this will be applied to a programme to the chosen client. The report will include a range of materials gathered from a variety of sources, for example, books, internet, NIIC and LA Fitness. As a fitness consultant for the YMCA, it is an extremely important role to this company's success. Many individuals need help with exercise and achieving their specific goals. Many of our members have never been to a gym before, so exercising safely and using the correct techniques is vital to the success of both clients and the company. In recent years, health and fitness clubs are growing in huge numbers as people's awareness and perception of 'health and fitness' increase. For example, LA Fitness began in 1192 with Chief Executive, Fred Turok, buying his first LA Fitness, after the infamous pictures of Lady Diana working out in LA Fitness. To date Fred's empire of LA Fitness clubs in the UK I currently at 68 operational clubs with more due to open. In Northern Ireland, fitness chains from mainland 'Britain' are trying to continue their success here by opening a number of chains throughout the provenience, eg, David Lloyds, Cannons, Esporta and Livingwell, to name but a few. ...read more.

Middle

Frequency levels will relate to intensity and time. These principles are interlinked when determining how high the Rate of Perceived Exercise is [RPE]. Another principle to keep in mind in addition to frequency is recovery. Intensity. This relates to how hard the client trains. It may be the speed at which they are running on a treadmill or heavy the weigh is that they are going to lift. It can also relate to what heart rate percentage they will work at. To work out a clients maximum heart rate, minus their age from 220. www.polarusa.com/consumer/fitness/hrm.asp It is always better to start the client at the correct intensity. For example, an untrained client would not be able to sustain a run for a long period of time on a treadmill. Time. This relates to how long the client is going to train for. It can also be used to determine how long the client is going to do a particular exercise for. Strength or resistance training, time, may be described as how many repetitions are going to be performed. Type This relates to being specific to the clients needs. Determing what fitness components are required. For example, marathon runners mainly need good endurance. www.ptonthenet.com "Exercise intensity appears to be the most important of these factors. For most people intensity should be at least 60% VO2 max. However health benefits occur at lower intensities than those needed for aerobic conditioning." Wilmore/Costill [1999] page 620 Other principles that need to be considered when designing a programme are: * Adaptation * Reversibility * Overload * Recovry * Progression Adaptation A body system can enhance its function by being exposed to workloads greater than they are used to. ...read more.

Conclusion

The Needs Analysis is just as important as the Pre-q as this will identify the clients fitness background and determine any goals that they may have. This will also record the client's vital measurements which will highlight progression that is made while attending the gym. The client, 1, that was used for this assignment was a trained member and who achieved significant results in the initial four weeks of her programme. To progress 1, I recommend that intensity of her programme is progressed weekly. For example, add 1kg of weight to the load she is currently lifting, add 2-3 more repetitions per exercise & increase the speed of treadmill by 5km/ph From week 12 of her programme, resistance training could be performed on a stability / swiss ball. This ball will help improve posture but also develop core muscles faster. It is crucial that the above progression is gradual and that the instructor record and monitors results, posture to ensure correct technique. Bibliography Books Dick F. W, [1997] Sports Training Principles, A &C Black, London Howley & Franks [1997], Health Fitness Instructors Handbook, Human Kinetics, USA Wilmore & Costill, [1999] Physiology of Sport & Exercise, Human Kinetics, Champaign, USA Manuals NIIC Fitness Instructors Manual 1998 Websites www.be-health-smart.com www.cyberparent.com/fitness/five.htm http://medic.med.uth.tmc.edu/ptnt/00000384.htm http://phealth2000.tripod.com/fitness.html www.polarusa.com/consumer/fitness/hrm.asp www.ptonthenet.com Appendics Acknowledgements I would like to take this opportunity to thank L A Fitness and 1. L A Fitness for all their training that they have given me over the years and to 1 for allowing me to use her success for this assignment and for her commitment and dedication in the past four weeks, Thank you. Unit Name Fundamentals of fitness Unit no 20 Year HNC Sport Science year one Assignment number one Student Name Julie Lappin Student no: LAP05118632 Submission date 8th December 2005. ...read more.

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