Physical Fitness Exercise Programs

I am currently on a food and exercise program. I have lost 45lbs so far and would like to lose another 45-50. I walk/run everyday, but my knee no longer wants to cooperate. The doctors are telling me no more running but I still need to do cardio. Other than bike riding, does anyone know what else I can do to keep losing weight?

Hi,

I graduated high school at 240 pounds and at 5 foot 3 that made me about as round as I was tall. I was one of those overweight teenagers who ate anything and everything without any regard to the effects it was having on my own body. Therefore, I began the diet pills, which did not work; I ate the special diet foods and even began drinking diet beverages. None of this stuff worked for me, just as it does not work for millions of overweight people. Eating less did not work and I was not one to work out or even get up and do anything remotely related to exercise. I knew I would look silly and it would hurt. I never thought or really cared about the health effects this would have on me, back then.

A year ago after a successful weight loss plan, now at 120 pounds, it is a major difference. I’ve lost 30 pounds in the first month. The most significant change in my life is the amount of energy I now have and the way my clothes fit loosely. Everyone close to me and people I haven’t seen in a while are amazed and tell me that I look really good. This is a life changing experience for me although at first I was skeptical about the weight loss plan.

Our own metabolism system play a vital part in controlling the amount of body fat burned in the process of providing energy to the body. Knowledge about our own metabolism function is the mother to all weight loss programs. With the knowledge you not only reduce your weight but able to maintain an ideal weight and living a healthy life.The weight loss program has proven to be effective in the short and long-term, without need to endure starvation and without any daily athletic workout. (But taking a light exercise every few days is highly recommended). Best of all you can eat what you most enjoyed without gaining any weight The weight loss program is affordable by all and do not need to pay a monthly fees to use it. In contrast to diet pills regime where you need to buy it on a regular basis and you will gain more weight when you stop taking it.

The success has inspired me to help others and i am sure you won’t be disappointed. Get your free "Top Fat Loss Tips" and discover how you can become noticeably thinner in 15 days by eating in a way you’ll actually enjoy.

so i use the exercise bike to train my cardio every once in a while. I am supposed to get my heart rate up to 160, but i honestly can’t do it. i use the cardio program, and my legs give out at about level 20 or something before i can even get my heart rate that high.

is this good or bad.

Forget trying to get your heart rate to a certain level. You would be focusing on going at a constant pace where you can feel your heart beating and you can feel yourself sweating. Those are pretty much the only two signs you need to see/feel in order to know that your cardio workout was efficient. Also, I don’t know how long your cardio sessions are but I would reccomend 30minute constant biking sessions with the above feelings about 5 times a week. Very good for the heart and weight loss

Please select the correct answer from the options listed below.
1. What are the two important parts of physical fitness program? (1 point)
Skill-related and health-related
Physical-related and mental-related
Heart-related and skeletal-related
Cardio-related and strength-related
2. If your training program is focused on improving how well your heart and lungs work together to supply oxygen your body during exercise, what health related factor are you targeting? (1 point)
Coordination
Cardiovascular efficiency
Muscular strength
Agility
3. Body composition is best defined as: (1 point)
How much you weigh compared to your height
How much of your body consists of fat compared to lean muscle and bone
How much you weigh in pounds compared to your goal weight
How much endurance and balance your body is capable of
4. A ____________ resting heart rate indicates a strong, high level of cardiovascular health. (1 point)
High
Low
180 bpm
150 bpm
5. Which of the answers below best describes step tests. (1 point)
Step tests are used to determine flexibility
Step tests are used to determine your cardiovascular health, they need to be performed by a health professional
Step tests are used to determine muscular strength in your lower body, it is a test you can conduct yourself
Step tests can be performed without the assistance of a healthcare professional and do not require special equipment. They are used to determine cardiovascular fitness
6. Which statement below best describes the factors that should be considered before starting a new training program? (1 point)
Present fitness level, present health, medical history, and previous fitness programs
Weight training, endurance training, and cardiovascular work
Present fitness level, affordability, hiring a personal trainer, joining a gym
Present health, medical history, present fitness level and appropriate attire
7. Which of the following statements best describes the appropriate adjustments you can make to your workout based on your working heart rate. (1 point)
If your heart rate is too high, keep the level of your session constant. Do not increase your level of activity.
If your heart rate is too low, you should seek medical advise from your doctor.
Your working heart rate can never be too low for an effective workout. It is important that it is not too high, indicating your heart is overworking.
If your heart rate is too high, lower the level of the next session by lowering the intensity. If your heart rate is too low, increase the intensity.
8. ________________is the increase of frequency, intensity, or duration since the body adapts to training. (1 point)
Flexibility
Progression
Overload
Endurance
9. There are three important benefits to the warm up session: (1 point)
Flexibility is increased, the muscle is pushed to its full potential, and the chance of dizziness or fainting caused by the pooling of blood in the extremities is reduced
Aids in the dissipation of waste products, reduces the potential forDelayed Onset of Muscle Soreness, and increases the heart rate gradually
Flexibility is increased, the chance of dizziness or fainting caused by the pooling of blood in the extremities is reduced, and the heart rate is gradually increased
The heart rate is gradually increased from the resting pulse, the temperature within the muscles is increased, and the chance of muscle soreness and injury is reduced
10. During the ______________ you should gradually decrease the pace of exercise until your pulse rate lowers to at least 120 beats per minute. (1 point)
Warm up
Cool down
Massage
Peak
11. The goal of _____________________ as part of the cool down is to relax the muscles and improve their maximum range of motion. (1 point)
Easy breathing techniques
Static stretching
Light activity
Posing
12. ___________________, which involves holding a muscle at greater than resting lengths for 20 to 30 seconds, is the best way to improve flexibility. (1 point)
Callisthenic training
Weight training
Static stretching
Yoga and pilates
13. The term ________________ refers to the bending movement around a joint. (1 point)
Flexion
Endurance
Extension
Stretching
14. The straightening movement of muscles at a joint is referred to as ____________. (1 point)
Flexion
Endurance
Extension
Stretching
For questions 15-19, match the term with the correct phrase it corresponds to, by filling in the blank with the letter of the corresponding phrase.

Phrases

A. Stretching a muscle beyond its usual maximum extension
B. Each muscle must be stretched individually to improve flexibility
C. Slow, controlled movements through a full range of motion, best for warm up
D. Holding stretches for 20 seconds, best for cool down
E. Small but consistent increases in range of motion

15. Overload (1 point)

16. Progression (1 point)

17. Specificity (1 point)

18. Dynamic

Well that other person wasn’t very nice at all.. =/ Well hun im in the same class so e-mail me if you need help (:

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I am a 34 year old man. I am 5′8" and weigh 154 pounds. Over the past two years, have lost almost 50 pounds by exercising and only eating 1500-1700 calories a day. I phased the program in slowly over time. However, lately I have noticed I get sort of light headed when I stand up quickly. Could this be related to my weight loss?

that’s normal. it happens to everybody.
and what’s the rush!? take it easy when standing up!
and drink lots of water… that could be signs of dehydration too.

26. . ________ is a hormone secreted by the adrenal glad that is released as a response to stress. (1 point)
Adrenaline
Cortisol
Eustress
All of the above
27. ________ is a hormone produced by the adrenal glad that increases heart rate and respiratory rate, in response to physical and mental stress. (1 point)
Adrenaline
Cortisol
Eustress
All of the above
28. ____________ is an eating disorder characterized by a distorted body image whereby a person does not consume enough calories. (1 point)
Anorexia nervosa
Bulimia nervosa
Binge eating
Osteoporosis
29. _________ is an eating disorder characterized by recurrent cycles of excessive, uncontrollable eating, followed by purging. (1 point)
Anorexia nervosa
Bulimia nervosa
Binge eating
Osteoporosis
30. Body weight that is inconsistent with age, build, and height (usually 15% below normal weight) is a symptom of: (1 point)
anorexia nervosa
bulimia nervosa
binge eating
osteoporosis
31. _______ is the pain or discomfort often felt 24 to 74 hours after exercising. (1 point)
DOMS
Muscle sprains
Muscle strains
Overuse injury
32. ________ are the result ofan injury to a ligament. (1 point)
DOMS
Muscle sprain
Muscle strain
Overuse injury
33. _________are the result of an injury to either a muscle or a tendon. (1 point)
DOMS
Muscle sprains
Muscle strains
Overuse injury
34. The treatment plan for immediate relief of muscle strains and sprains is: (1 point)
RAISE
RICE
REM
none of the above
35. _________ is a system of natural medicine, founded in the late 1700’s by Samuel Hahnemann, involving the use of natural plant, mineral, and animal substances. (1 point)
Homeopathy
Acupuncture
Ultrasound therapy
Pilates
36. ________ is a disease where there is a loss of bone density, causing the bones to become porous, soft, and weak. (1 point)
Osteoporosis
Osteoarthritis
Arthritis
All of the above
37. It is important to recognize a person who needs first aid for choking, from someone who does not. (1 point)
True
False
38. CPR stands for cardiopulmonary respiration. (1 point)
True
False
39. The Heimlich maneuver was developed and introduced by Dr. Henry Heimlich, in 1974. (1 point)
True
False
40. Abdominal muscles that run diagonally down the ribs and connect to the front top of pelvis and assist with trunk rotation: (1 point)
external oblique’
internal obliques
rectus abdominus
transverse abdominus
41. Abdominal muscle which runs horizontally across the abdominal wall and underneath the internal and external obliques; assists with forced exhalation and trunk stabilization: (1 point)
external obliques
internal obliques
rectus abdominus
transverse abdominus
42. An inflammation of the tissue under the foot (fascia) caused by overuse and improper athletic footwear. Characterized by intense “start-up” pain under the heel bone: (1 point)
pronation
plantar fasciitis
osteoporosis
osteoarthritis
43. Personal and specific fitness objectives and plans are referred to as: (1 point)
specific goals
health issues
fitness goals
realistic goals
44. Your exercise results will be better and you will be able to achieve you fitness goals if you change your routine every: (1 point)
two to three weeks
four to six weeks
six months
daily
45. Many people prefer working out at a gym, and find that they can achieve their fitness goals more easily than working out at home. (1 point)
True
False
46. A strong impulse to do something is called: (1 point)
compulsive
strategy
impulsive
habitual
47. A set of actions to offset counterproductive behaviors: (1 point)
motivations
strategies
behaviors
changes
48. Encouraging and teaching your family the importance of exercise and healthy diet is an important part of your own personal fitness program. (1 point)
True
False
49. Most people that participate in physical fitness do not enjoy encouraging their family members to get involved with them. (1 point)
True
False
50. A 5k marathon is: (1 point)
a 3 mile running event
a 6 mile running event
a 23 mile running event
a 26 mile running event

There’s no way I’m answering all these, but here are a few;

26. cortisol
27. adrenaline
28. anorexia
29. binge
30. bulimia

35. homeopathy
36. osteoporosis
37.true
38. true
39. true

I’m in a group at my church called Acteens. We do activities called MissionQuests in which we do a bunch of things. One in particular is a women’s ministry. I’m kinda in charge of setting up a workout group for the women at my church of all ages. I’m trying to think of a cute acronym that spells a word that we could use as the name of our program. I’m going to give you an example that isn’t technically apropriate but I’m just showing you what I’m looking for.

H.O.P.E : healthy old people exercising
yes it’s little on the rude side, but I hope you can see how I want it to be a word, and then each letter of that word to mean something.

I don’t want a bunch of letter together, like…WEAC to be women exercising at church. that’s not the line I want this to flow on…

Thank you for your time and ideas.

P.S- if you can think of any crafts, activities, door prizes, etc. that would flow along with the Christian Women Exercising theme please feel free to share.

Thank you!
God bless.

Well, "Mad Cow Syndrome" has already been taken, so how about ‘Porkers On Parade’? For a door prize you could have a triple decker chocolate cake shaped like a Bible. The best exercizing theme would probably be "Walk Away From The Dinner Table".