Physical Fitness Exercise Programs

I’m a 22 y/o man who wants to get fit. Not buffed, not skinny, just fit. I want my body to be lean and firm, with muscles but not too much. I just want it to be well sculpted. I’m 5,8" and I weight 150 pounds. I do not want to diet. I dont want to loose a lot of weight and i dont want to be hulk, what kind of training program should i do? Aerobics with a little muscular training in between? Thanks for your help !
Btw I am not overweight so do not link me any diet websites or anything like that. I won’t diet.

Do at least an hour of aerobic exercise most days of the week. Do a weight lifting program 3 days a week at first using a whole body routine, and progressing to 4 days a week using a split routine. Eat a very healthy diet with plenty of lean protein, lots of fresh fruits and veggies and drink plenty of water.

http://exercise.about.com/cs/weightlifting/a/strengthroutine.htm

10.
Match the following
A. any movement that works the larger muscles of the body
B. a risk factor for developing type 2 diabetes
C. conditions and behaviors that represent a potential threat to an individual’s well-being
D. physical activity that is planned, structured, repetitive

obesity
risk factors
physical activity
exercise
11.
Physical activity cannot reduce the hormone levels that cause stress.
A) True
B) False
12.
A personal fitness program should include a sedentary lifestyle.
A) True
B) False
13.
Risk factors cannot be controlled.
A) True
B) False
14.
You can control risk factors that are based on behavior such as smoking.
A) True
B) False
15.
Functional fitness is a person’s physical inability to function independently in life.
A) True
B) False
16.
The base of the Physical Activity Pyramid lists activities that should be done daily.
A) True
B) False
17.
Achieving personal fitness improves your social health.
A) True
B) False
18.
Exercise is physical activity that is not planned or structured.
A) True
B) False
19.
Better heart and lung function and improved strength and muscle tone are benefits of physical health.
A) True
B) False
20.
Healthy People 2010 is an initiative to make health and fitness a top priority for all Americans.
A) True
B) False
21.
Females are at a higher risk for heart disease than males.
A) True
B) False
22.
Higher self-esteem and the ability to think more clearly are benefits of social health.
A) True
B) False

10) A. Physical Activity
B. Obesity
C. Risk Factors
D. Exercise
11)False
12)False
13)False
14)False
15)False
16)True
17)True
18)False
19)True
20)True
21)True
22)True

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Match each term with the corresponding description.
A. Credentials
B. Commercial dance studios
C. Community recreational centers
D. Athletic trainers
E. Podiatrist
F. Exercise physiologists
G. Registered dieticians
H. Physical therapists
I. Orthopedics
J. Commercial fitness centers

Offer a variety of recreational activities and programs to community members
Physician trained specifically to treat disorders of the feet
Health professionals trained to work with people recovering from injuries
Certified professionals who are specially trained to understand the body’s physical reactions to exercise
Professionals who work with athletes undergoing rehabilitation
Professionals who specialize in providing nutritional advice and helping people control their weight
Offer a variety of dance and aerobic classes that develop cardiovascular fitness and flexibility
Offer a wide variety of resistance and aerobic training equipment
Branch of medicine that deals with bone and joint injuries and disorders
A summary of a person’s professional training and experience in a given field

A 10. B7 C1 D5 E2 F3 G6 H4 I9 J8

1.
If you suffer from an injury, your doctor is likely to send you to
A) an exercise physiologist.
B) a physical therapist.
C) a sports medicine clinic center.
D) a personal trainer.
2.
A medical specialty with strong ties to fitness is
A) radiology.
B) neurology.
C) orthopedics.
D) podiatry.
3.
Athletic trainers work with
A) high school athletes.
B) college athletes.
C) professional sports teams.
D) All of the above
4.
When choosing someone to advise you about nutrition, consult a
A) health food store clerk.
B) orthopedist.
C) registered dietitian.
D) physician.
5.
Professionals who work under the supervision of a doctor to evaluate a person’s fitness are called
A) physician assistants.
B) exercise physiologists.
C) sports medicine specialists.
D) personal trainers.
6.
Guidelines that can help you to evaluate health and fitness claims include
A) being suspicious of claims for quick and simple results.
B) examining a writer’s credentials.
C) being wary of mail-order sales or infomercials promoting products or services not endorsed by fitness professionals.
D) All of the above
7.
Commercial gyms usually are
A) small in size and have relatively few members.
B) geared to the serious weight trainer.
C) limited in exercise opportunities.
D) All of the above
8.
Fitness centers available to employees and their families are called
A) community recreational centers.
B) commercial fitness centers.
C) corporate fitness centers.
D) family fitness centers.
9.
When choosing a fitness facility it is important to consider
A) cost.
B) location.
C) operating hours.
D) All of the above
10.
Instructors at fitness centers should be
A) certified in CPR and first aid.
B) at their optimum weight levels.
C) good at aerobics.
D) able to teach several activities.
11.
Exercise physiologists
A) work with coaches to evaluate fitness levels of athletes.
B) must be licensed by the state in which they work.
C) must earn a college degree and be certified by a national organization.
D) specialize in providing nutritional guidance.
12.
Fitness-related professionals
A) are required to have a college degree in physical education.
B) must be certified by a state board.
C) are required to have clinical training.
D) may have professional certification in their area of interest.
13.
To teach physical education, you must have a college degree and
A) be certified by the state to teach.
B) hold a professional license from the state fitness organization.
C) have clinical training in wellness and personal fitness.
D) All of the above
14.
Physical therapists primarily work with
A) athletes.
B) people who need to control their weight.
C) people recovering from injuries.
D) people with foot problems.
15.
When evaluating claims for fitness products, you should be suspicious of all of the following EXCEPT
A) Claims of quick and simple results
B) Miracle breakthroughs that have not been reported by reputable sources
C) Mail-order sales and infomercials
D) Authors of articles who have credentials
16.
Match each term with the corresponding description.
A. Credentials
B. Commercial dance studios
C. Community recreational centers
D. Athletic trainers
E. Podiatrist
F. Exercise physiologists
G. Registered dieticians
H. Physical therapists
I. Orthopedics
J. Commercial fitness centers

Offer a variety of recreational activities and programs to community members
Physician trained specifically to treat disorders of the feet
Health professionals trained to work with people recovering from injuries
Certified professionals who are specially trained to understand the body’s physical reactions to exercise
Professionals who work with athletes undergoing rehabilitation
Professionals who specialize in providing nutritional advice and helping people control their weight
Offer a variety of dance and aerobic classes that develop cardiovascular fitness and flexibility
Offer a wide variety of resistance and aerobic training equipment
Branch of medicine that deals with bone and joint injuries and disorders
A summary of a person’s professional training and experience in a given field

1.b
2.c
3.d
4.c
5.b
6.d
7.d
8.c
9.d
10.a
11.c
12.d
13.a
14.c
15.d
16.c community recreational centers
e. podiatist
f. exercise physiologist
d.athletic trainers
g.regestered deiticians
b.commercial dance studios
j.commercial fitness centers
i. orthopedics
a.credentials

Here is more details about me: I am naturally strong (ex jock). I am 6′ 4" 275 and want to transform myself in one year. I want to drop to 235 lbs and add muscle while doing that. My only physical exercise has been in intense yard work at my home for the past 7 years…i have not been a couch potato.

I am looking for a comprehensive and detailed program for weight lifting and machines and diet. I also need to know how to begin without hurting my muscles. I want to keep my recovery time to a minimum because I know my muscles will ache if I try to do to much in the beginning.

Thanks for your help.
One more thing, I cannot do flys due to right frozen shoulder. I cannot bring my right arm all the way back because of the pain in my shoulder joint. I will be seeing an orthopedic soon to see if there is anything he can do for my right shoulder.

Here’s the bodybuilding.com 35 and older forum. There is also an injuries forum.

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