GUIDE
FITNESS PROGRAMS
PERSONAL TRAINING FITNESS EVALUATIONS PROGRAM DESIGNS GROUP STRENGTH CARDIO / STRENGTH CLASSES MIND - BODY CLASSES
TABLE OF CONTENTS
Personal Fitness....................................... 1
Programs and Assessments Personal Training Class Levels Class Descriptions
Group Fitness.......................................... 5 15 Group Strength....................................... 19 Additional Information.......................... Employment Opportunities Exercise Guidelines Six Dimensions of Wellness
Studios Program Overview
CREDITS
Compiled by: Lisa Lemler Edited by: Kari Severson Art Direction by: Kara Fresk Designed by: Iglika Petrova
personalFITNESS
PROGRAMS AND ASSESSMENTS
Equipment Orientation
In a general overview of state of the art fitness equipment:
· Learn how to operate cardiovascular equipment · Focus on proper technique and form while using strength equipment · Ask questions
Body Composition Assessment
· Accurate indicator of overall health · Determines lean body weight, such as muscle versus fat weight or adipose tissue · Testing protocol may include skinfold measurements using a caliper or bioelectrical impedance using a Tanita scale
Metabolic Testing
· The Cardio Coach metabolic unit is used to analyze cardio-respiratory endurance · The assessment identifies anaerobic threshold which assists in determining safe and appropriate intensity training zones · The results are used to determine a starting point for a personalized fitness program · Sport and activity level are considered to maximize training and create efficient workouts · All Cardio Coach assessments are administered by a trained, nationally certified fitness professional
Fitness Assessment
OVERVIEW
Personal Fitness provides programs, services and education to assist in achieving personal health and fitness goals and encourage positive lifestyle behaviors
· The fitness assessment includes a wide selection of fitness testing to determine current fitness level · Fitness assessments are performed by trained fitness specialists · The assessment may include the following: pre-screening testing of height, weight, blood pressure, and resting heart rate; body composition, cardio-respiratory endurance, flexibility, muscular endurance, and muscular strength evaluations · A comprehensive summary of results is produced and interpreted based on self-reporting and the fitness assessment outcome · The assessment assists in developing appropriate workout intensities and progressions
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Exercise Design
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Fee–Paid Members Body Composition Assessment Metabolic Testing Cardio–Coach Upgrade* Fitness Assessment Exercise Design $5.00 $39.00 $29.00 $25.00 $25.00 Non Fee–Paid Members $10.00 $59.00 $49.00 $50.00 $50.00
· Trained fitness specialists will design an individualized exercise program based on personal goals and current fitness abilities · Programs will be designed to meet individual needs or goals and may include the following: general health, strength training, cardio/aerobic training, sports-specific training, core stability, flexibility, nutrition basics, proper techniques and safety considerations · Receive a personalized tracking card with program details and the knowledge to complete goal-oriented, efficient workouts
To register visit: http://www.recsports.umn.edu/Programs/fitness/fitnessforms.htm
PERSONAL TRAINING
Nationally certified personal trainers work with clients oneon-one providing individual attention and motivation.
* A Cardio–Coach upgrade is available with the purchase of a Fitness Assessment or Personal Training package.
personalTRAINING PACKAGES
Fee–Paid Members
Total Cost Cost per Session
· Provide a comprehensive assessment and program design · Provide training and education detailing major components of fitness · Demonstrate and teach correct technique and form to prevent injury · Encourage and motivate participants to increase exercise adherence · Offer resources to learn basic nutrition guidelines · Track progress to determine specific improvements and suggest program changes when necessary · Help enhance quality of life
To register visit: http://www.recsports.umn.edu/Programs/fitness/fitnessforms.htm
Trainers will:
Non Fee–Paid Members
Total Cost Cost per Session
2 Sessions 4 Sessions 8 Sessions 12 Sessions 18 Sessions
$70.00 $130.00 $240.00 $325.00 $430.00
$35.00 $32.50 $30.00 $27.08 $23.90
$95.00 $175.00 $320.00 $420.00 $540.00
$47.50 $43.75 $40.00 $35.00 $30.00
* Note
GET STARTED
All personal training packages include a Fitness Assessment and Program Design. If interested in personal training in groups of two, please email our fitness staff at fitness@umn.edu for more information.
For more information on any of the personal fitness services or to schedule an appointment: > Call 612.626.9233 > Email fitness@umn.edu > Visit www.recsports.umn.edu/Programs/fitness
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CLASS LEVELS
2006-07 GROUP FITNESS CLASS DESCRIPTIONS
· All instructors are CPR/AED and First Aid certified and have completed an extensive training program prior to instruction · All classes include an abdominal and lower back strengthening segment, with the exception of express classes · We recommend obtaining a physician's clearance prior to participating in group fitness or any other physical activity · All classes are 60 minutes, unless otherwise noted CLASS LEVELS
Energize
These classes are appropriate for new or beginning exercisers, or for a light choice that day. The focus will be on basic level moves and intensity with emphasis on proper form.
Exceed
For individuals who are ready to bring the moves and intensity up to a mid-level intermediate range. While still emphasizing proper technique and form, the focus is to keep all participants within their own intensity range. These classes are best suited for a wide-range of populations who enjoy physical activity on a regular basis and possess group fitness experience.
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OVERVIEW
Group Fitness encompasses cardio/aerobic classes, spin classes and mind/body classes held in a motivating environment. A wide variety of classes provides exciting opportunities for physical activity regardless of fitness level or desired goals.
For consistently active individuals who are experienced with group fitness classes. The participant will be expected to know the proper form and technique of basic moves and understand how to work within their own intensity level. The instructor will emphasize advanced-level moves, intensity, and choreography that will challenge even the most experienced exerciser.
Everyone These classes appeal to everyone, from the beginner to the highly experienced. The emphasis is providing a fun and effective workout for all fitness levels. The instructor incorporates basic—intermediate level moves with a focus on proper form and offers more challenging options for experienced exercisers.
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CARDIO CLASSES Cardio classes incorporate a wide range of exercises at varying intensity levels to condition participants, achieve personal fitness goals and develop a sense of body awareness.
CSI
Cardio Strength Interval: CSI is a combination class created from a physiological perspective. The format consists of intense four minute intervals of cardio on the floor or step, followed by one minute strength segments. This all-level class is a toning and cardio workout in one, with an emphasis on intensity options and modifications for optimal results. Everyone
CSI Extreme
Sweatshop
Sweatshop is an exhilarating cardio class that includes choreographed routines and movements both on and off the step. This class offers continual intensity options to satisfy all fitness levels. Everyone
Sweatshop Extreme
This class takes the regular CSI format to the extreme, with the experienced exerciser in mind. The cardiovascular and strength segments will incorporate challenging moves that step beyond the basics. Exceed/Excel
Step Challenge
This class takes the regular Sweatshop format to the extreme. Sweatshop Extreme is designed for cardio enthusiasts who just plain want to work. This class includes intense moves that are best suited for the experienced exerciser. Exceel/Excel
Step Challenge will push even the most experienced steppers through complex choreography. This high intensity class moves beyond the basic step routines to include ½-hop turns, direction changes, around the world and other challenging moves. Exceed/Excel
Extreme Conditioning
Extreme Conditioning incorporates a variety of athletic drills with a focus on cardio endurance, power, agility and strength. This unique class will be held outside, weather permitting, during the refreshing fall months. When the snow starts to fly, the class will transition indoors to the North Gym for the same intense workout. Exceed/Excel
Cardio Lite (35)
This 35-minute basic cardio class provides a quick and revitalizing cardiovascular workout. The choreography and intensity options are held at a light level to maintain energy and exhilaration throughout the entire workout. Energize
Boxing
This non-contact workout includes both cardio and strength training routines in an energizing environment. Boxing incorporates kicks, jabs, hooks and uppercuts to improve overall agility and power. Everyone
Cardio Blast (35)
This 35-minute advanced cardio class pumps up the intensity and provides a cardiovascular challenge. Advanced options are incorporated to supply an efficient cardio blast. Exceed/Excel
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STRENGTH CLASSES Strength classes are available to sculpt and define every major muscle group through the use of a variety of training materials. The goal is to improve both muscular strength and endurance. SPIN CLASSES Spin classes are high energy stationary bike workouts that enhance cardiovascular and muscular endurance. Participants select intensity levels through body position and bike tension.
Muscle 101 (30)
This class aims to develop proper form and technique through functional strength training. It is an instructional class that will focus on identifying the appropriate weight range for all participants and ensure movements are performed correctly. Energize
TNT Extreme
Spin 101 (30)
Spin 101 is held the first six weeks of the semester. This introductory class provides detailed information on bike set-up, pacing, proper cadence and tension, and other key concepts to get the best out of a spin class. Energize
Spin
Tone-n-Tighten every major muscle group in an efficient, high paced hour long workout. This is an intermediate to advanced level total body strengthening and toning class using a variety of resistance options. Exceed/Excel
Complete Core (30)
The original all-level spin class. It features a 45-minute cardio ride including a warm-up and cool-down, followed by core body strengthening and stretching. Everyone
Spin Express (45)
This all-level class increases core body strength and endurance. Abdominal and lower back exercises improve functional movement, balance and coordination. Everyone
ButtsNGuts (45)
An all-level 45-minute class including warm-up, cardio, cooldown, and stretching. Spin Express is an efficient workout for busy days. Everyone
HEAT
ButtsNGuts trains and tightens all regions of the lower body. This concentrated 45 minute toning class focuses on the abs, glutes, legs, and lower back muscles using weights or body resistance. Everyone ATB is a 30 minute all-level class that strengthens the various muscle groups of the upper body. It will improve posture through challenging upper body strength and endurance exercises. Everyone
Below the Belt 30 (BTB 30) Above the Belt 30 (ATB 30)
This advanced class combines spinning with plyometric interval training off the bike. This total-body workout consists of a 60minute cardio segment, followed by core strengthening. Excel
High Gear (75)
High gear is a 75-minute cardio challenge to push the extra mile, finishing with core body strengthening. Experience with spinning recommended. Exceed/Excel
The Ride
A 30 minute all-level class that strengthens the various muscle groups of the lower body. Target the upper and lower leg as well as the glutes through controlled conditioning movements. Everyone
This indoor ride emphasizes cadence control while optimizing work and recovery zones to increase cardiovascular capacity and endurance. It helps prepare participants for efficient outdoor rides. Everyone
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Yoga Flow
SPECIALTY CLASSES Specialty classes offer fun and unique fitness opportunities that will add variety to any routine.
Experience a physical journey of flowing movements and controlled breathing while holding routine postures. Bring peace to the heart, mind and body through movement and relieve stress. Exceed/Excel
FitYoga
GrooviLates
This class blends choreographed cardio dance with Pilates to create the perfect fitness fusion. The first half of class will focus on cardio combos and the second half will lengthen and strengthen with Pilates exercises. Everyone
Body Balance (50)
FitYoga uses poses and stretches combined with basic fitness principles to challenge fitness enthusiasts. Increase heart rate, break a sweat, challenge and tone the muscles, and experience relaxation. Exceed/Excel Yoga from the Himalayan Tradition that integrates postures, breathing, relaxation and meditation to harmonize the mind, body, and spirit. Everyone
Yoga 101 (30) Hatha Yoga
This class focuses on improving core body and lower body strength and endurance, functional stability, balance and coordination. It combines elements of dance, Pilates, core conditioning, muscle work, and exhilarating stretching. Everyone
NonStop Hip-Hop (NSHH)
This energizing hip hop based class focuses on improving cardiovascular endurance, flexibility, body-control, and selfesteem. Everyone
This class is held the first six weeks of the semester. It is geared towards teaching students the proper body alignment, breathing, and muscle control with a focus on safety for all levels of participants. Energize
Pilates
MIND–BODY CLASSES Mind-Body classes are a great way to unite the mind and the body through work and relaxation. Classes combine breathing and stretching with basic fitness principles.
Pilates offers the opportunity to strengthen abdominals and lengthen the total body within a 60-minute workout session. Pilates will freshen up any routine and reenergize the body, while enhancing strength and flexibility. Everyone
Pilates 101 (30)
This class is held the first six weeks of the semester. It is designed to thoroughly familiarize each participant with the fundamentals of Pilates, emphasizing strength and flexibility. Energize
Kundalini Yoga
This traditional style yoga offers a unique combination of meditation and breathing. The techniques introduced in this class will clear the mind, build energy and endurance, and challenge participants. Everyone
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Fall Schedule Holiday Schedule Spring Schedule September 11 – December 15, 2006 January 2 – January 13, 2007
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2006–07GROUP FITNESS DATES
group fitnessAT A GLANCE
Semester FitPass
$50.00
$70.00
GET STARTED
For more information on Group Fitness classes, contact: > Call 612.624.4544 > Email aerobic@umn.edu > Visit www.recsports.umn.edu/Programs/fitness
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Sweatshop Sweatshop Extreme Boxing CSI CSI Extreme Step Challenge Extreme Conditioning Cardio Lite Cardio Blast Muscle 101 TNT Extreme Complete Core ButtsNGuts ATB BTB Spin Spin 101 Spin Express HEAT High Gear The Ride GrooviLates Body Balance NonStop Hip-Hop (NSHH) Kundalini Yoga Yoga Flow FitYoga Hatha Yoga Yoga 101 Pilates Pilates 101
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Daily Pass
$5.00
$8.00
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Non Fee–Paid Members
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· The FITPASS is an unlimited semester pass that includes all cardio, strength, spin, specialty, and mind-body classes. The FITPASS is also good for Recreational Sports water aerobic classes. · Passes are non-refundable after the first week of classes, non-transferable, and are not valid for the following semester. · Participants may register for a FITPASS either at the Member Service Office at the University Recreation Center or at the front desk of the St. Paul Gymnasium.
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FitPass: One Pass, Any Class!
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2006-07 GROUP FITNESS FEE STRUCTURE
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January 29 – May 11, 2007
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groupSTRENGTH
Group Strength Classes offer:
· Coached workouts in a group setting · Educational and motivational tools · Individualized attention without personal training prices · Classes to meet the goals of a variety of participants: > SAFE: for the new or returning participant; emphasizes strength and fitness essentials > Circuit: for the intermediate athlete; adds variety to a current strength program > Performance Training: for the recreational or amateur athlete, increases physical ability > Beginning Strength Training for Women: for new or returning women, emphasizes strength and fitness essentials
Classes are held in the HIT Zone and Studio Strength located in the North Courts Corrider of the Minneapolis Rec Center.
The HIT Zone
· Designed as a motivational training space for fitness participants of all levels · Features FreeMotion Cable poles as a foundation for group · Includes a wide variety of fitness accessories to challenge, train and strengthen · High Intensity Training that takes fitness to a whole new level
Studio Strength
NEW!!!
· Designed specifically for the beginning to intermediate participant · Features a user-friendly layout with a variety of equipment to meet participant goals · Mirrored walls encourage proper form and technique · Private training space meets individual attention needs
Program Details
The Group Strength training program offers the opportunity to receive individual attention in a group setting. A variety of classes are available to provide education, motivation and a personalized physical challenge.
· Hit Zone sessions run for six weeks, meeting twice a week · Studio Strength sessions run for eight weeks, meeting twice a week for a total of 16 workouts · Multiple class sessions to choose from · Register for classes at the Member Service Office at the University Recreation Center
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GROUP STRENGTH CLASS DESCRIPTIONS
SAFE (Strength and Fitness Essentials)
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Fee–Paid Members SAFE, Circuit, Performance Training Beginning Strength Training for Women $99.00 $129.00 Non Fee–Paid Members $129.00 $159.00
The key to an effective workout program is learning and practicing the fundamentals of exercise and movement. For this six-week strength series, the focus will be on functional strength and fitness training, developing proper form and technique and learning how to modify a program to best suit individual needs and goals. Learn SAFE training in this six week progressive training class. This is a great introductory strength class, as well as an overview of proper form and technique for returning participants. (Beginner or New to Strength Workouts)
Circuit
* Cost includes an initial assessment, individual pre–class orientation, individual program design, all training sessions, and a post–class assessment.
GET STARTED
Circuit classes offer a balance of training for muscular strength and endurance, while also focusing on other fitness components such as power, balance, agility, core stability and strength. This six week circuit class workouts will offer a variety of progressive movements utilizing fitness equipment such as BOSU trainers, stability balls or balance trainers along with the FreeMotion Cable poles. Each class is a complete, challenging workout that is individualized to help meet personal fitness goals. (All levels)
Performance Training
For more information on Group Strength classes, or to register contact: > Call 612.626.9233 > Email fitness@umn.edu > Visit www.recsports.umn.edu/Programs/fitness
This sports performance focused workout pushes the recreational athlete to a new level utilizing speed, power and agility drills combined with anaerobic training featuring work and recovery intervals, and sports-specific drills. This six week progression will challenge the individual with plyometric training, explosive power drills and functional strength training. (Intermediate / Advanced)
Beginning Strength Training for Women
A progressive eight-week program that teaches women basic strength training concepts through education and experiences, which will create long-term healthy habits. Participants will meet in small groups twice a week to train and become more comfortable with strength training equipment. (Beginning/New to Strength Workouts)
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SIX DIMENSIONS OF WELLNESS At the University of Minnesota, the wellness mission echoes that of the National Institute for Wellness' Six Dimension model of pursuing a balanced approach to well-being: Physical · Encourages a balance of regular activity, sound nutrition, and medical self-care.
Emotional
· An awareness, acceptance and healthy management of feelings; an optimistic approach to life.
Intellectual Spiritual Social
· Striving to challenge the mind with intellectual and creative pursuits. · Seeking meaning and purpose in human existence. · Nurturing personal relationships and contributing to the common welfare of the community.
Occupational
· Finding enrichment and personal satisfaction in one's life through work.
Source: http://www.nationalwellness.org
EMPLOYMENT OPPORTUNITIES
Pursuing a career in health and fitness? Enjoy working out at the workplace? Want to be where everyone goes on campus? If so, consider working for the Department of Recreational Sports. Email the fitness staff at fitness@umn.edu or call 612.624.4544 for more information, or to pick up an application.
EXERCISE GUIDELINES American College of Sports Medicine (ACSM), the national leader of exercise, recommends the following activity to maintain a healthy lifestyle:
Cardiovascular Endurance Resistance Training
· 20-60 minutes, 3-5 days per week at 55-90% of maximum heart rate · 2-3 days per week, completing at least 1 set of 8-10 repetitions of weight bearing exercise to fatigue for major muscle groups
Flexibility Training
· General stretching 2-3 days per week
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