This page contains links and other information for my Fitness/Weight Training/Walking Class students to view or download.
For information on healthy eating and exercise, click here: http://www.choosemyplate.gov/
Want to know how to read a Nutrition Facts Label? Click here: http://www.fda.gov/food/resourcesforyou/consumers/nflpm/ucm274593.htm
To calculate the amount of calories that you use per day, use this spread sheet: Total Daily Energy Expenditure (TDEE).
To calculate how many pounds of fat that you need to lose to reach your goal body fat %, use this spread sheet: Desired Body Fat.
To calculate your target heart rate zone using the Karvonen method, use this spread sheet: Target Heart Rate Zone.
Click here to view a study guide for the Weight Training written final exam.
Exercises by Body Part
Trapezius (Traps): Shrugs.
Anterior Deltoid (Front Delt/Front Shoulder): Front Shoulder Raise.
Medial Deltoid (Mid Delt/Middle Shoulder): Side Shoulder Raise, Shoulder Press/Military Press.
Posterior Deltoid (Rear Delt/Back of Shoulder): One Arm Row, Row.
Bicep: Dumbbell Curls, Concentration Curl, Preacher Curl.
Tricep: Tricep Curl.
Pectoralis Major (Pecs/Chest): Flies, Bench Press, Dumbbell Bench Press.
Latissimus Dorsi (Lats): Pull Over, Pull Ups.
Abdominals (Abs): Curl-ups, Yoga Half Boat.
Quadriceps (Quads): Dumbbell Squats, Barbell Squats, Lunges.
Hamstrings: Dumbbell Squats, Barbell Squats, Lunges.
Gluteus Maximus (Glutes): Dumbbell Squats, Barbell Squats, Lunges, Back Extension (Using Roman Chair)
Gastrocnemius (Calves): Heel Raises.