2. Table of Contents
◼ Introduction
◼ Risk Factor Screening
◼ Lifestyle Screening Summary
◼ Your health Fitness Status
◼ Goals and Objectives
◼ How Hard Should You Work?
◼ Cardiovascular Fitness Plan
◼ Strength and Flexibility Plan
◼ Shoulder Packing
◼ Centering
◼ Motivation Program
◼ Putting Your Plan into Action
◼ Safety Considerations
◼ 3
◼ 4
◼ 6
◼ 8
◼ 13
◼ 15
◼ 16
◼ 21
◼ 42
◼ 43
◼ 44
◼ 46
◼ 47
2
3. Introduction
Congratulations on your completion of the CU for Health fitness assessment! The purpose
of this program is to improve your overall health and quality of life by increasing your physical
activity levels in the areas of cardiovascular fitness, strength and flexibility. Your fitness plan will
focus primarily on improving your core stability, flexibility, overall strength, and aerobic
endurance. It is important to understand that this program is not intended to train any individual
for the purpose of sports related competition or goals. This program should be used to build
activity into your life for the purpose of improving health, reducing sedentary related health risks
and allowing for a better quality of daily living.
We have taken into account your existing health conditions and have tailored this fitness
program to your needs. It is imperative that you notify your healthcare provider if any changes to
your health status occur due to illness, accident and new medications. If at any point during the
execution of this program you should experience pain, nausea, or severe shortness of breath
immediately discontinue the activity and contact your health care provider.
The following fitness plan is intended to bring about improvement in your health and fitness
over the next three to six months. We have created a list of goals and objectives with you to
achieve during the course of your plan. Once you have met these goals or you decide to expand
on these goals, you can contact a fitness professional for a follow-up appointment. Thank you for
your interest and participation in this program and remember to sit less, move more and have fun!
Sincerely,
Dr. Karen A Kemper,
Department of Public Health Sciences
Gina Ciccaglione, Alexis Georgia, and Margaret Huss: Student Intern Fitness Specialists
3
4. Risk Factor Screening
Based on the information from your
lifestyle assessment, you are exercising
moderately but have difficulty sticking to
your exercise programs. We determined
that you are moderate health risk when
participating in fitness and exercising.
According to the American College of
Sports Medicine (ACSM) risk factor
screening, you may participate in
moderate exercise without physician's
consent, but must consult a physician
before engaging in vigorous exercise.
4
Risk Factor Yes No
Family History of Heart Disease X
Cigarette Smoking X
High Cholesterol X
High Blood Pressure X
High Fasting Blood Glucose X
High BMI or Waist Circumference X
Sedentary Lifestyle X
Age X
Table 1: Your Risk Factor Profile
5. Additional Considerations:
You have two risk factors, no
known disease and no signs
or symptoms of
cardiovascular disease.
However, since you have
high LDL cholesterol and low
HDL cholesterol, as well as
have a high BMI, it is
important for you to avoid the
development of other
cardiovascular risk factors
listed in Table 2.
5
Risk Factor Yes No
Pain, discomfort in chest, neck, jaw, or arms X
shortness of breath at rest or mild activity X
Dizziness or fainting X
Difficulty breathing while lying down X
Swelling in ankles X
Irregular heartbeat X
Pain in calves with physical activity X
Known heart murmur X
Unusual fatigue or shortness of breath with usual activity X
Table 2: Major Signs and Symptoms of Cardiovascular Disease
6. Lifestyle Screening Summary
After a review of your Lifestyle
Questionnaire, we initially identified
the following factors that would be
considered assets and barriers for
you before beginning this program.
We recognize that you have
already begun to make positive
lifestyle changes and we encourage
you to continue turning negative
lifestyle habits into positive lifestyle
habits!
6
Habits Positive Negative
Sleep 7-8 hours most nights X
Eat Breakfast most days X
Drink 6-8 glasses of water most days X
Eat 5 servings of fruits and vegetables most days X
Engage in moderate or vigorous physical activity
most days of the week
X
Accumulate 7,000-10,000 steps most days of the
week
X
You eat “healthfully” most days of the week X
Table 3: Health Promoting Habits
7. Lifestyle Screening Summary
Table 4 shows assets and barriers
that you indicated in your day to
day life that can either hinder or
help your overall health. We
understand that some factors are
unavoidable and impossible to
change (ex. your job requiring long
periods of sitting), however we
hope you will make strides to
change your barriers into assets if
possible (ex. taking a quick walk
down the hallway every half hour
to break up your workday).
7
Factors Asset Barrier
Social Support X
Interested in a variety of physical
activities
X
Active leisure activities X
Job involves long periods of sitting X
Ability to exercise during the work
day
X
Table 4: Assets and Barriers
8. Your Health Fitness Status
In order to determine your current fitness status, a number of health fitness tests were
selected for you to perform based on safety, practicality and current limitations. Five areas
of physical fitness were assessed, including posture, body composition, cardio-
respiratory fitness, functional movement and stability and joint flexibility. The
following chart provides you with the test performed, your score, classification and the
expected target range for optimal health. A brief summary provided explains the
significance of your scores and rationale for improvement.
8
Test Your Score Preference Interval Your Status Goal
BMI 29.7 <18.5—Underweight
18.5-24.5– Normal
25-29.9– Overweight
Overweight Improve
Percent Body Fat 15.6% Athletic 6-13%
Physically Fit 14-17%
Acceptable 18-25%
Obese >25%
Physically Fit Maintain
Waist Circumference (in) 38.5 in > 40 in Healthy Maintain
Treadmill Test VO2 Max= 40.9 > 60 - Excellent
49-60 - Good
43-48 - Above Average
39-42 - Average
34-38 - Below Average
30-33 Poor
Average Improve
9. 9
Movement Screen Good Observations Poor Observations
Hurdler Step Test -Hip doesn’t adduct greater than
2 in
-Torso stays stable
-Moving leg stays aligned
-Slight shoulder tilt
-Left foot slightly off balance
-Outward rotation of the left
knee
Bend and Life Test -Stable feet, heels stay in contact
with the floor
-Alignment of knees over second
toe
-Glute dominance
-Spine stays aligned
-Head stays aligned
-Tibia and back not parallel
Thoracic Rotation Test -Achieve 45 degrees of rotation
-Same amount of rotation on
each side of the body
-Right shoulder drops when
rotating left
Postural Assessment -Slight eversion of feet
- Internal knee rotation
-Anterior tilt of hip
-Shoulder pronation
-Humeral rotation inward
Movement Screen Results
10. 10
Strength Test Your Score Preference Interval Your Status
Push Up 23 30 - Excellent
22-29 - Very good
17-21 Good
12-16 Fair
11 Needs Improvement
Very Good
Trunk Flexion:Extension
Endurance Ratio
1.2 Less than 1.0 Poor
Ride side bridge: Left
side bridge Endurance
ratio
1.05 No greater than 0.05
away from 1.0
Good
Side bridge: Extension
Ratio
(R): 0.63
(L): 0.60
Less than 0.75 Good
KEY:
(R) = Right side
(L) = Left side
Strength Test Results
11. 11
Flexibility Test Your Score Preference Interval Your Status
Thomas Test (R) Thigh reaches table
Knee doesn’t’ reach 80
degree flexion
(L) Thigh reaches table
Knee doesn’t reach 80
degree flexion
Thighs touch the table
Knees reach 80 degree
flexion
Needs
Improvement
Passive hip flexion (R)- 91 degrees
(L)- 72 degrees
Leg achieves 80 degrees
flexion
Left leg needs
improvement
Shoulder flexibility
assessments
Shoulder flexion- Arms hit
ground behind client
Shoulder extension-
Arms raised 50 degrees
Shoulder rotation-
shoulders rotated the full
amount
Met all goals
Romberg Balance Test (R)- 60 sec
(L)- 60 sec
> 30 sec - good Good
Stork Stand Balance Test (R)- 3 sec
(L)- 1 sec
>50 sec - excellent
41-50 sec - good
31-40 sec - average
20-30 sec - fair
<20 sec - poor
Poor
KEY:
(R) = Right side
(L) = Left side
Flexibility Test Results
12. Fitness Summary
Based on your fitness evaluation, we have made a
plan that specifically targets strengthening your
glutes, core, and back muscles along with correcting
your tight legs, hips, back, and shoulders. We have
also made a cardiorespiratory plan that will help
increase your VO2 max and improve your aerobic
fitness.
12
13. Goals and Objectives
The following goals and objectives were created with
the help of your fitness tester based on results from
the fitness test, your personal limitations, interests,
and goals. The primary focus of your goals will be to
increase your cardiovascular fitness, strength, and
flexibility, as well as improving muscle tone of your
body. Personal goals will be incorporated via specific
exercises with the underlying interest being the
holistic improvement of your overall health status.
Goal 1: To increase cardiorespiratory fitness
Goal 2: To lose 19 pounds at a healthy and steady
rate
Goal 3: To gain more energy through a healthy
lifestyle change
13
When you initially
came in, you
weighed 210 lbs.
Your second
testing you were
down to 195 lbs. -
- a 15 lb. weight
loss already!! We
are VERY proud
of the work you
have already put
in, but also want
you to be aware
that it may be
harder to lose the
rest of the weight,
so don't get
discouraged!
14. Goals and Objectives
Goal 1: To increase cardiorespiratory fitness
◼Accumulate 60 minutes of moderate to vigorous walking or
running about 5 days per week.
◼ Participate in basketball with friends at your gym or outside on
days that running does not fit into your plan.
Goal 2: To lose 19 pounds at a healthy and steady rate
◼ Follow the exercise prescription we have provided you with,
consisting of cardio and strength training
◼ Keep a food log/journal, or use an app, to track calories,
macronutrients, and recipes
Goal 3: To gain more energy through a healthy lifestyle
change
◼ Get 7-8 hours of sleep per night
◼ Eat a balanced diet, including breakfast, lunch, and dinner
◼ Decrease sedentary time by getting up and moving every
chance you get! Park farther away, or walk to the bathroom
downstairs to get more steps in.
14
15. How Hard should You work?
Exercise intensity is how hard you are working during
exercise. It is an important part of your physical
activity program because appropriate exercise
intensity will allow you to safely maximize the benefits
of every workout.
15
The RPE scale is
the scale we used
during your fitness
assessment to
determine how
hard you felt you
were working
throughout the
test. We never
want you working
above a 17 RPE,
and the
recommended
RPE will be listed
on each stage of
your plan.
Target Heart Rate (THR)
Heart rate is a great indication of
how hard your heart is working
throughout exercise. Your
cardiovascular fitness plan (CVF),
found on page 16, will specify your
recommended THR for the
different stages of your plan,
including warmup and cool down.
You can measure your heart rate
during exercise using a heart rate
monitor or by manually counting
the beats in either your wrist or
neck for 1 minute.
Your target heart rate for
aerobic exercise is:
111-167 bpm
Talk Test
The talk test is a simple way to
measure relative intensity. If you
are doing moderate-intensity
activity, you can talk, but not sing.
If you are doing vigorous-intensity
activity, you will not be able to say
more than a few words without
pausing for a breath.
This test is useful when you are
unable to track your heart rate.
When doing moderate activity, try
saying the alphabet, if it is too hard
to do, you are working too hard
and should bring the intensity
down.
Rating of Perceived Exertion
(RPE)
16. Cardiovascular Fitness Plan
Your current VO2 max is 40.9, which is in the average range. You
stated before that one of your goals is to be more fit and improve
cardiorespiratory fitness so we will set up a plan that will continue
to improve your aerobic fitness. A higher VO2 max correlates with
more energy and decreased risk of chronic disease, cancer and
obesity. The following cardiorespiratory plan includes the activity,
frequency, intensity, and duration determined to best suit your
current activity levels. Phase I is designed to help you get back
into a normal routine for exercise and Phase II will help increase
your VO2 max.
16
17. Cardiorespiratory Plan: Phase I
Warmup: Walk 5-7 minutes at 2.5-3.5 mph (nice brisk pace-
RPE 8-9), dynamic stretches
Activity: Running, baseketball, other aerobic activity
Frequency: 3 days per week
Intensity: Zone 1
40-59% of Heart Rate Reserve, 111-135 bpm
Rating of Perceived Exertion= 12-13
Duration: 30 minutes of aerobic work per session
Cool Down: Walk for 5-7 minutes at 2.5-3.5 mph, static
stretches
Goal: Getting back into the routine of exercise, should stay in
this zone for 1-2 weeks
17
Other aerobic
activity:
-Cycling
-Elliptical
-Rowing machine
-Stair master
18. 18
Warmup: Walk 5-7 minutes at 3.5-4 mph (a fast walk),
dynamic stretches
Activity: Running, basketball, other aerobic activity
Frequency: 4-5 days per week
Intensity: Zone 2
60-84% of Heart Rate Reserve, 136-165 bpm
Rating of Perceived Exertion= 14-16
Duration: 30 minutes of aerobic work per session
Cool Down: Walk for 5-7 minutes at 2.5-3.5 mph, static
stretches
Goal: Enhance aerobic fitness by increasing the duration and
frequency of aerobic exercise.
Cardiorespiratory Plan: Phase II
Other aerobic
activity:
-Cycling
-Elliptical
-Rowing machine
-Stair master
19. Dynamic Stretches
When performing dynamic stretches it is important to make
sure you maintain good alignment. You want to be sure you
use slow, controlled, and relaxed movements. Continue to
monitor your body throughout the stretch to make sure you
are maintaining good alignment. Perform these dynamic
stretches AFTER warming up for 5-7 mins. You want to make
sure your muscles are warm before you begin any type of
stretch work.
https://www.youtube.com/watch?v=f8knLSFeQ84
(you can skip to 0:55 on the video, this is where the stretching instruction begins)
*Remember: Just stretch to the point of tension, NEVER pain*
19
Please do not
perform either
the side lunge
or lunge in your
dynamic warm
up until you
have made it to
Phase II of your
strength plan
20. Static Stretches
https://www.youtube.com/watch?v=iodG6mkbcz4
This YouTube video contains various static stretches to
stretch different muscle groups in the body after you
work out. You can follow along with the video and find
the exercises you like and that work for you. Never do
an exercise or stretch you do not feel comfortable with.
*Remember: Just stretch to tension, NEVER to pain*
20
21. Strength and Flexibility Plan
Strength and flexibility are important for good posture, back health,
and injury prevention. The following safety rules are designed to
protect you against back, neck, and joint injury while you execute
the strength and flexibility portion of your fitness plan.
◼ Always move in and out of positions in a slow controlled way
◼ Do not hold your breath during activity
◼ Do not bounce or use momentum in these movements
◼ If any activity causes pain, stop the activity and consult a
physician
Additional safety information and considerations are included on page
41, as well as descriptions and illustrations of each exercise on pages
42-45.
The follow exercises have been selected to improve specific areas that
may need direct attention as determined by your fitness testing or your
personal goals. Use the plan below as a guide to improving your
strength and flexibility.
21
22. Strength Plan
Phase I Plan:
Workout: 2-3 days a week, 3-6 sets consisting of 8-12
repetitions
Intensity: Rating of Perceived Exertion of 10-12
Goal: Strengthen muscles to restore good posture
Phase II Plan:
Workout: 2-3 days a week, 3-6 sets consisting of 8-12
repetitions
Intensity: Rating of Perceived Exertion of 13-14
Goal: Strengthen muscles, improve muscular endurance
22
23. Strength Plan: Phase I
Areas of Improvement: Increase core strength, increased back strength
23
Warm up: 5-10 mins.
Activities:
Strength Training: 20-30 mins.
Cool Down: 5-10 mins.
Purpose: To gradually increase muscle temperature to enhance performance
and decrease risk of injury
Purpose: To promote muscular endurance and strength in muscles that are
important for activities of daily living, hobbies, work, or good posture.
Purpose: to slowly decrease the heart rate to resting levels; prevent blood
from pooling in extremities; prevent irregular heartbeat.
*You should move to Phase II ONLY when you can easily do 12 reps of each exercise at Phase I intensity*
Exercise Selection Intensity Repetitions Rest Interval Sets
Cat-camel Body Weight 8-12 30-60 seconds 2-3
Plank Body Weight 1 (30-45 second hold) 30-60 seconds 2-3
Side plank Body Weight 1 each side (20-30 second hold) 30-60 seconds 2-3
Birddog Body Weight 8-12 30-60 seconds 2-3
Glute bridge; progress to single-leg Body Weight 8-12 30-60 seconds 2-3
Walk 5-7 minutes at 2.5-3.5 mph (nice brisk pace- RPE 8-9), dynamic stretches (pg. 19)
26. Side Plank
-Keep legs straight
-Feet can either be
stacked in front of
each other or on
top of each other
-Keep elbow under
shoulder
-Keep back and
head in alignment
-Remember to
breathe!
26
27. Birddog
-Extend one leg
and opposite arm
-Keep core tight
(brace it)
-Squeeze glutes
-Hold no longer
than 7-8 seconds
-Repeat on both
sides
27
28. Glute Bridge 28
-
-Lie on your back in a
bent knee position
-Place feet hip width
apart
-Exhale as you lift your
hips up off the floor
-Keep your core
engaged the whole time!
-Lift hips until your
thighs and core are
aligned
-Inhale as you lower
back down
-Progress by extending
one leg at a time
29. Strength Plan: Phase II 29Strength Plan: Phase I
Areas of Improvement: Increase core strength, increased back strength,
increased glute strength
Warm up: 5-10 mins.
Strength Training: 20-30 mins.
Cool Down: 5-10 mins.
Purpose: To gradually increase muscle temperature to enhance performance
and decrease risk of injury
Purpose: To promote muscular endurance and strength in muscles that are
important for activities of daily living, hobbies, work, or good posture.
Purpose: to slowly decrease the heart rate to resting levels; prevent blood
from pooling in extremities; prevent irregular heartbeat.
Dynamic Stretches (pg.19)
Cat camel
Plank
Side Plank
Single leg glute bridge
Body Weight 8-12 (1 for planks, hold
for 30-60 seconds
each)
90 seconds (after all exercises) 2-3
Exercise Selection Intensity Repetitions Rest Interval Sets
Hip Hinge Body weight 8-12 30-60 seconds 2-3
Body weight squats Body weight 8-12 30-60 seconds 2-3
Half kneeling woodchop (progress to
standing)
Body weight, can progress
to medicine ball
8-12 30-60 seconds 2-3
Half kneeling hay bailers (progress to
standing)
Body weight, can progress
to medicine ball
8-12 30-60 seconds 2-3
Forward lunges, progress to lunge matrix Body weight 8-12 30-60 seconds 2-3
Push ups Body weight 8-12 30-60 seconds 2-3
30. Hip Hinge 30
-Stand with feet hip
width apart
-Place a dowel along
your back so it makes
contact with the head,
upper back, and
sacrum.
-Engage core muscles
-Slowly perform a
forward bend
-Push hips backward
-Try not to move
downward during this
motion
31. Body weight Squat 31
-Keep feet slightly more
than shoulder width
apart
-Engage your core
muscles
-Keep your chin parallel
to the floor as you go
down
-Shift hips back and
down
-Try to keep knees from
going past your toes
-Keep back flat
-Try to get far enough
that your thighs are
parallel to the floor
-Keep arms out to stay
balanced
32. Kneeling Haybaler, Woodchop 32
-
-Kneel with one leg up on
the foot and the other back
on the knee
-Hold your arms near the
hip of the rear leg
-Twist through the trunk
and shoulders to bring your
arms across the body and
over the opposite shoulder.
-Keep both arms straight
during the whole
movement.
-When finished with one
side, switch to the other
side
-Progress to a medicine
ball when you can
complete this effectively
-Progress to standing when
you can complete that
effectively
33. Standing Haybaler, Woodchop 33
-Stand with legs hip-width
apart
-Step one foot forward flat
on the ground and the
other leg back behind the
body on the ball of the foot
-Hold your arms near the
hip of the leg that is behind
-Twist through the chest
and shoulders to bring your
arms across the body and
over the opposite shoulder,
keeping both arms straight
for the whole movement
-When finished with one
side, switch to the other
side
-Progress to medicine ball
once you can do it
effectively standing
34. Lunges
Here’s a link to see the progression to a lunge matrix:
https://www.youtube.com/watch?v=nf-_qiyAkwQ
34
-Stand with feet
close together
-Lift one foot off the
floor and balance
on the other leg
-Step forward
-Shift body weight
to other leg
-Move hips down to
the floor
-Keep back aligned
-Lower body until
front thigh is
parallel to the floor
-Keep core
engaged!
36. Flexibility Plan
Purpose: To gradually increase muscle temperature to
enhance flexibility and decrease risk of injury
-To increase Range of Motion (ROM) in joints and
associated muscles that are important for activities of daily
living, hobbies, work, or good posture.
Activity: Attached stretches for quadriceps, hip flexors,
hamstrings, and pectoralis.
Intensity: Stretch to tension (*never to pain*)
Frequency: At least 3 times per week, more if possible
Duration: Hold each stretch for 5 deep breaths
Goal: Maintain good posture, Increase flexibility of
quadriceps, hip flexors, and hamstrings.
36
Prior to aerobic
exercise or
strength
training, do
dynamic
stretches.
Consider doing
your static
stretching after
your aerobic
exercise.
37. Quadricep Stretches
While standing, pull your
foot up to your glutes
until you can feel a
gentle stretch along the
front of your thigh. You
may use a wall, chair,
or desk to help you
balance. Complete on
both sides
37
Using a thick yoga mat,
or placing a towel
under your knee, kneel
in a lunge position. Pull
your foot up to your
glutes until you feel a
gentle stretch along the
front of your thigh.
Complete on both
sides.
While laying on your
side, pull your foot up
to your glutes until you
feel a gentle stretch
along the front of your
thigh. Complete on
both sides.
38. Hip Flexor Stretches 38
Kneel on the floor with one knee
bent and one leg behind you.
Position your forward knee over
your foot. Keep other knee
touching the floor.
Slowly push your hips forward
until you feel the stretch in the
upper thigh of your rear leg.
Use a mat or towel under your
knee for support
Note that these
stretches are
similar to the
quadricep
stretches, but
your focus is on
a different area
of muscles.
Make sure to
breathe
throughout
each stretch,
never holding
your breath.
This is a variation of the previous
stretch, where he is using a
bench to support his back leg.
You may also use a strap or the
wall for this stretch, as well.
39. Hamstring Stretches 39
Using a bench, desk, stable
chair, or even your couch,
extend one leg straight out
and rest it on the surface.
Lean forward folding over
your thigh reaching towards
your toes. Stretch until you
feel a slight pull and hold.
Complete on both sides.
Sitting on the ground,
extend one leg out,
while bringing the sole
of the opposite foot in
towards your thigh.
Lean forward folding
over your leg reaching
toward your toes.
Complete on both
sides.
Standing with feet hip-width
apart (approximately two fists
width), slightly bend your
knees as you fold over both
legs. Reach toward your toes,
using your thighs, shins, or the
floor as support. Make sure to
keep the bend in your knees
to prevent over-stretching.
40. Pectoralis Stretch 40
Standing against a wall or a door frame
extend your arm 90 degrees out from
your body, and flex your arm at the
elbow to 90 degrees. Place your
forearm on the wall or door frame and
gently rotate your torso away from the
wall/door frame until you feel resistance
in your pectoralis/shoulder.
Standing against a wall
extend your arm to 90
degrees out from your body.
Place your palm on the wall
and gently rotate your body
away from your arm until
you feel resistance in your
pectoralis/shoulder.
Remember:
Only stretch to
resistance,
NEVER to pain!
41. Stretches You Can Do at Your
Desk
Here are a
few
stretches
you can
do at your
desk to
break up
the work
day!
41
42. Shoulder Packing
Shoulder packing stabilizes your shoulders and helps to
reduce the chance of injury during exercise. It also will
allow you to properly and safely lift more weight.
To properly shoulder pack, the following steps should be
followed:
1. Stand with your feet hip-width apart, toes forward, arms at
your side. Engage the abdominal muscles to stabilize the
spine as you keep your chest and chin lifted.
2. Pull the shoulder blades up and then down your back as
you exhale, without letting your lower back arch. Hold
this contraction for 5-10 seconds for 2-4 reps in order to
allow your body to get used to the feeling.
42
Here is a link to
help you
understand
shoulder packing
a bit more:
https://www.acefitn
ess.org/exercise-
library-
details//205/
43. Centering
Activating your core is extremely important in exercise to
protect your lower back, as well as give you more force to
move through exercises. Your abdominal muscles, lower
back muscles, pelvic floor, glutes, and muscles surrounding
the hips are central to your core “powerhouse” that provide
you a solid foundation for movement.
To properly engage your core, the following steps should be
followed:
1. Tighten your abdomen, without having to suck in or
expand your stomach area
2. Activate your transversus abdominis (the deepest muscle
layer) and hold the tightening position for 6-10 seconds.
Release, and repeat 10 times.
43
Here is a link to
help you
understand
centering a bit
more:
http://yourfunction
alhealth.com/funct
ional-health-tip-
how-to-engage-
your-core/
44. Motivational Program
Fitbit Plan
We will be giving you a Fitbit. You already are very active and will sometimes hit
the recommendation of 10,000 steps per day, usually going above and
beyond on these days. However these days happen sporadically, with days in
which you do not hit the daily recommended goal dispersed throughout. We
want to challenge you to try to hit this daily-recommended goal of 10,000
steps each day. We will set your Fitbit to alert you when you hit 10,000 steps
each day, with the goal being to see how many days in a row you can hit this
goal. You can hit this goal however you want to! Go for a walk, or a jog. Play
pickup basketball with friends, or park your car farther from campus. Just get
up and get moving!
The benefits of hitting 10,000 steps a day include:
◼ Increased energy
◼ Lower your risk for certain diseases up to 50%
◼ Stroke
◼ Type II diabetes
◼ Heart disease
◼ Cancer
◼ Lower your risk of early death by up to 30%
◼ Lower your risk of many chronic conditions
44
Fitbit Tip:
You can connect
with your friends
on Fitbit and
challenge them
through your Fitbit
app, increasing
the motivation and
the fun at the
same time! The
challenges you
can do are: Daily
Showdown,
Weekend Warrior,
Workweek Hustle,
and Goal day.
45. Motivational Program
Join a Basketball Team
We noticed that although you want to exercise regularly, you often have a hard
time sticking to fitness programs. We believe that if you combine exercise with
something you enjoy doing it may help you stick to exercising. By joining a
basketball team in your community you are able to get the exercise you need,
while doing something you enjoy doing. Because you will have a team counting
on you it will be much harder to “give up”, or skip going to exercise.
The City of Anderson Parks and Recreation has winter and summer adult
basketball leagues:
◼ http://www.cityofandersonsc.com/recreation/adult-
sports/basketball/index.html
45
46. Putting Your Plan into Action
The most difficult part of your fitness plan is finding the
time and motivation to add movement to your day,
especially with your job calling for much sedentary
time. The good news is that you are already thinking
about becoming more active and making strives to
accomplish your fitness goals. You have already
taken the first step to making physical activity a daily
habit, and your next step is making it a full lifestyle
change. Once you become more physically active
and understand the demands and benefits, you can
begin to incorporate the activities we have given you
on a regular basis. It can take 3-6 months of regular
exercise and diet change to create a healthy habit.
46
Tip 1: Choose
activities that
you enjoy
Tip 2: Visualize
yourself
exercising and
benefitting from
exercise
Tip 3: Use
outside
motivation, such
as friends and
family
47. Safety Considerations
47
High Blood Pressure
Prevention
-Exercise, weight loss,
sodium reduction, and
reduced fat and alcohol
intake are important for
controlling HTN
-Use RPE or talk text to
monitor intensity
-Stick to a RPE of 9-13
(scale referenced on earlier
slide)
-Do not hold your breath
during static strength
exercises
-Stay hydrated
-Circuit training utilizing low-
moderate resistance and
high reps is recommended
-Heavy lifting is not
recommended
Healthy Back
Routine for enhancing low-
back health
-Cat-camels
-Modified curl-up
-Birddog
-Side bridge
*See next pages, and pg. 24,
26, and 27, for pictures and
descriptions*
If you have lower back pain,
avoid:
-Unsupported forward flexion
-Lifting both legs
simultaneously when in a
prone or supine position
-Rapid twisting movements or
hyperextension
Heat Illness Prevention:
Fluid
Replacement/Climatization
-Begin exercising in the heat
gradually
-Wear lightweight, ventilated
clothing
-Replace body fluids as they
are lost
-Drink water at regular
intervals while exercising
without over-hydrating
-2 hours prior to exercise, drink
17-20 oz fluid
-Every 10-20 minutes during
exercise drink 7-10 oz fluid
-After exercise, drink 16-24 oz
for every pound of body weight
lost
48. Modified Curl Up
-You may place a
towel or hands
under your lower
back to keep a
neutral spine
-Do not flatten
back to the floor
-One knee is
flexed, other is
straight
-Alternate bent
leg halfway
through reps
48
49. Side Bridge
-Lateral muscles of
torso are important
for stability
-Elbow is directly
under shoulder
-Top picture is
beginner, with
knees on floor
-Bottom is
advanced, with
body fully raised
-Keep a neutral neck
and spine
49
