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What is Fitness 101?
Fitness 101 educates people on all aspects of exercise while incorporating the learned principles into a 5
session step-by-step program. A 5 session nutrition / weight management component can be added to the Fitness
101 program.
For more details, click on the Weight Management category listed under programs.
Session #1
Warm-up
The purpose of a warm up is to prepare the body for your workout. A proper warm up will increase the extensibility of
muscles through increased blood flow. A warm up can be done in 5 to 10 minutes of light, aerobic activity such as
walking on the treadmill or riding the stationary bike.
Flexibility training
What is flexibility and why is it important? Flexibility is having full range of motion of a joint. If a joint is not
able to perform correctly, muscle imbalances, joint dysfunctions and overuse injuries can occur. Not only will having
limited range of motion cause improper movement of the body, but it will lead to poor posture, poor performance, and
underdeveloped muscle groups. All major muscle groups should be stretched after a workout, holding each stretch for
20 to 30 seconds.
Cool-down
The purpose of a cool down is to transition the body from exercise to a state of rest. A proper cool down has been
shown to increase flexibility, minimize muscle soreness, and avoid dizziness. Just like warming up, a cool down can
be done in 5 to 10 minutes of light, aerobic activity.
Session #2
Cardiovascular training
Cardiovascular training is any activity that increases your heart rate for an extended period of time. Studies have
shown that cardio training recommendations for general health and improved fitness levels differ. For general health,
cardio training must be done 5 to 7 days per week at moderate intensities, for at least 30 minutes a day. Activities
can include walking, mowing the yard, dancing or even gardening. For improved fitness, cardio training must be done 5
to 7 days per week, at relatively high intensities for 20 to 60 minutes a day. Activities can include running, swimming,
or various sports.
Interval training is cardio training with a mix of higher and lower intensities. For example, jogging for 4 minutes and
walking for 1 minute, repeated 6 times equaling ½ hour.
Session #3
Machine/Cable resistance training
In this session we will show you how to use various machines and cable weights around the gym to isolate each major
muscle group of the body. We will cover ideal repetitions, sets, intensities, proper breathing techniques, proper
lifting tempos, and ideal ranges of motion. We will also break each exercise down into its 3 basic movements;
eccentric, isometric and concentric. The format used for this workout is the single set system.
Repetition – One complete movement of a single exercise
Set – a group of consecutive exercises
Intensity – the level of demand that a given activity places on the body
Breathing – proper breathing generally consists of inhalation during the eccentric phase of the lifting motion,
and exhalation during the concentric phase of the lifting motion.
Tempos – the speed of the movement performed. A good tempo to start with would be a 4-2-2 count (eccentric-
isometric-concentric)
Full range of motion – the ideal movement pattern for an intended exercise.
Eccentric – the phase of a movement where the muscle is lengthened. This is a result of exerting a force less
than the resistance used.
Isometric – the phase of an exercise when there is no change in muscle length. This is a result of exerting a
force equal to the resistance used.
Concentric – the phase of a movement where the muscle is shortened. This is result of exerting a force greater
than the resistance used.
Single set system – performance of one set per exercise
Session #4
Free weights/Dumbbell training
Move away from resistance training on machines to free weights will challenge your body to not only push or pull the
weight, but also stabilize it. This will now incorporate muscles that may not have been on machines. In this session
we will get into further detail on correct lifting postures, and progression with your program as far as reps, sets,
and intensities. We will also discuss the differences and benefits of machine training and free weight training.
The format of this workout will be horizontal loading peripheral heart action sets.
Horizontal loading – performing all sets of an exercise (or body part) before moving on to the next exercise.
Rest intervals – the amount of time between sets performed
Peripheral heart action – alternating your exercises from upper body to lower body
Benefits of machines vs. free weights – more stable, can use more weight, easy to learn form, and isolates
muscle groups
Benefits of free weights vs. machines – challenges stability, more muscle fibers activated, challenges postures,
causes stabilizer muscle groups to fire.
Session #5
Functional/Body weight training
Functional training is any training that can improve overall intended performance. In session #5 we will do an
example of a timed, body weight circuit training. This workout is designed to show that exercise can be done
with little or no equipment. The format of this program will be vertical loading.
Vertical loading – performing exercises one after the other in a vertical manner during the workout.
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