FITQUEST PROJECT HEALTH CLASS MRS. GRITT MODS 14/15 NOVEMBER 11, 2008 SUSIE Q’S PERSONAL PLAN.
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FITQUEST PROJECT HEALTH CLASS MRS. GRITT MODS 14/15 NOVEMBER 11, 2008 SUSIE Q’S PERSONAL PLAN
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Transcript of FITQUEST PROJECT HEALTH CLASS MRS. GRITT MODS 14/15 NOVEMBER 11, 2008 SUSIE Q’S PERSONAL PLAN.
FITQUEST PROJECTHEALTH CLASS
MRS. GRITTMODS 14/15
NOVEMBER 11, 2008
SUSIE Q’S PERSONAL PLAN
Personal Trainer
The Personal Trainer’s role is to create a program geared toward their client’s needs.
It should involved a weight lifting program as well as a cardiovascular program.
Also included should be a stretching routine that is to be completed following both the weight lifting and cardiovascular workouts.
PERSONAL TRAINER
SUZIE QWORKING TO TONE MUSCLESWEIGHT TRAINING 3 TIMES/WEEKCARDIOVASCULAR WORKOUTS 2 TIMES/WEEKBEGIN SLOWLY-20 MINUTES AND PROGRESS3 SETS OF 12 WITH LIGHT WEIGHT/MORE
REPITITIONSSTRETCHING – AT LEAST 10 MINUTES FOLLING
CARDIO AND WEIGHT LIFTING PROGRAMS
PERSONAL TRAINER
UPPER BODY BENCH PRESS BICEP CURLS SHOULDER PRESS TRICEP PUSHDOWN LAT PULL DOWN
STRETCH WHEN FINISHED FOR AT LEAST 10 MINUTES
LOWER BODY LEG EXTENSION LEG CURL LEG PRESS CALF RAISES LUNGES
STRETCH WHEN FINISHED FOR AT LEAST 10 MINUTES
Personal Trainer
The key to weight lifting is to start slow and progress as the client feels comfortable
When lifting weights, the client should lift for a 2 counts up and 2 counts down
Control breathingNEVER hold your
breathDon’t overdo it!
The key to Cardiovascular training should also begin slow and progress as the client feels comfortable
If client feels light headed, STOP!
When client feels comfortable, up the intensity
Follow the FITT principle
PERSONAL TRAINER
CARDIOVASCULAR TRAINING
CHOICES ELLIPTICAL TRAINER TREADMILL STATIONARY BIKE AEROBIC CLASSES
STEP AEROBICS CLASS CYCLING CLASS YOGA
STAIRSTEPPER BEGIN SLOWLY – 20
MIN AND PROGRESS TO 30-45 MINUTES
**KEY**FIND AN ACTIVITY THAT SUSIE Q ENJOYS DOING
DIETITIAN
The Dietitian’s role is to come up with an eating plan that focuses on the clients needs
If the client needs to lose weight, the Dietitian will create a plan that cuts back on calories
If the client needs to maintain weight, the Dietitian will create a plan that maintains calorie count that the client previously had, making minor adjustments to make sure client is getting all nutrients needed
Include lots of variety in meal plan
DIETITIAN
FIGURE OUT HOW MANY CALORIES THAT YOUR “CLIENT” NEEDS
EXAMPLE OF A WEBSITE THAT DOES THAT:http://www.diet-blog.com/archives/
2005/12/26/how_to_calculate_your_daily_calorie_needs.php
DIETITIAN
Day 1 MenuBreakfastLunchDinnerSnack 1Snack 2
Include serving sizes Make sure to include
caloric breakdown for 1 of your 3 days
Make sure to follow your client’s needs!!
Day 2 MenuBreakfastLunchDinnerSnack 1Snack 2
Include serving sizes Make sure to include
caloric breakdown for 1 of your 3 days
Make sure to follow your client’s needs!!
DIETITIAN
Day 3 MenuBreakfastLunch DinnerSnack 1Snack 2
Include serving sizes Make sure to include
caloric breakdown for 1 of your 3 days
Make sure to follow your client’s needs!!
RECREATION DIRECTOR
The Recreation Director’s job is to come up with at least 2 activities that their client will enjoy doing outside of their regular “FITNESS ROUTINE” (this means that it shouldn’t be something the Personal Trainer has told them to do)
Remember to attend to your clients needsIf your client likes to be outside in the snow, don’t
come up with an indoor activity – MEET YOUR CLIENT’S NEEDS!!
Keep the activities fun and different – that way the client will keep doing the activities for a long time to come!
RECREATION DIRECTOR
SUSIE Q LOVES THE SNOW, BEING OUTSIDE, AND INLINE SKATING.
SHE LIKES TO WORK OUT BY HERSELF BECAUSE SHE DOESN’T WANT TO PUT PRESSURE ON OTHERS TO KEEP UP WITH HER OR HER TO KEEP UP WITH OTHERS.
FIND SEVERAL ACTIVITIES THAT SUSIE Q LOVES TO DO OTHER THAN THE PRESCRIBED CARDIOVASCULAR ACTIVITES THAT ARE ALREADY PLANNED FOR HER FROM HER PERSONAL TRAINER
RECREATION DIRECTOR
INLINE SKATING SKATES – APPROXIMATE COST $150 TRAIL – USUALLY FREE TO USE
EXAMPLE – INTERURBAN RECREATIONAL TRAIL STARTS IN OOSTBURG AND GOES PAST GRAFTON
HELMET AND WRISTGUARDS – APPROXIMATE COST $50
TOTAL COST APPROXIMATE $200 WHICH WILL LAST 5+ YEARS
RECREATION DIRECTOR
CROSS COUNTRY SKIING – FIND A PARK OR OTHER RECREATIONAL TRAIL THAT ACCEPTS SKIERS
SNOWSHOEING - FIND A PARK OR OTHER RECREATIONAL TRAIL THAT ACCEPTS SKIERS
INLINE SKATING – GO OUT AFTER WORK FOR ABOUT 30 MINUTES AROUND TOWN
HIKING – FIND A HIKING TRAIL OUTDOORS AND GO FOR A HIKE
Conclusion
Susie Q hopes to stick to her Personal Trainer’s workout plan. It may take a while for it to become routine, but she will try hard. She also hopes to stick to her Dietitian's meal plan. That may be difficult because Susie Q loves to eat sweets, but she will try the best that she can. The easiest part of Susie Q’s program will be to follow what her Recreation Director told her to do. Since she loves the snow, she will really enjoy cross-country skiing in the winter and when the snow is gone, she will stick with her inline skating program. She hopes to keep her routes varied so she doesn’t get sick of skating in the same place all of the time. She will also try to include skating with some friends to have more fun. Lastly, she will try to vary her hiking routes as well and be sure to include friends so she doesn’t get lonely or bored while hiking.
