Choose one of the learning experiences below and write a 250-word essay response.
1. Perform at least one exercise for each major muscle group on a stability ball. On another day, perform the same exercises in a stationary position (i.e., not on a stability ball.) Report the following. List the exercises you performed. Were you able to use the same weight on the stability ball? If not, why do you think you could not use as much resistance? What populations would benefit from stability ball training? Are there certain individuals who should not use a stability ball? How will this learning experience and the knowledge you have gained from it help you in your future training endeavors?
2. Identify the major surface muscles located in the body and list the following for each:
- intended action
- an exercise or movement that utilizes the muscle
A minimum of 15 muscles is required.
After you create this list, define and describe how this information applies to your future training endeavors. (Note: the 250-word minimum applies.)
3. Much has been written in popular magazines about aerobic training and how it is the only way one can burn fat. Explain this belief, evaluate it, and describe why it may or may not be appropriate. Are there other ways to burn fat? If so, what are some of them? How does your knowledge in this area apply to your future training endeavors?
4. Sit in on or participate in a cardio-based aerobics class. Was the class as you expected it to be? What did you learn? How would you rate the instructor? Why? Do the same for a group resistance training class such as strength training, BodyPump™, an abs/core class, or any other class specifically designed to improve strength. Describe how what you have learned and observed applies to your future training endeavors.
5. Critically analyze the concept of stretching. Is stretching for improved flexibility? If so, to what extent is flexibility necessary in a general fitness program? In a sports-specific setting? Are there other reasons for stretching besides improving flexibility? Try each of the stretching methods discussed in the text for at least two body parts and briefly explain the differences between them. Describe how what you have learned and observed about stretching applies to your future training endeavors.
6. Find at least five Internet or magazine articles / advertisements that depict an exercise or health “myth” (an example of a health “myth” would be an ad that lists a pill or supplement that induces significant fat loss without exercising or consuming a healthy diet). List the source and describe the myth. Why do you think that the media and advertisers are pushing these myths? What would you change about the article / advertisement to correct the misinformation (i.e., what should it say?) How will you approach your analysis of fitness and health claims in the future? How will this help you in your future training endeavors?
7. Have your body fat level checked by a trained individual using at least three of the methods discussed in the text. List the method and the results. Are all the results the same? If not, what do you think is responsible for the variation? Which result or results do you feel are most accurate? How you will incorporate body fat measurements into your future training endeavors?
8. Perform body composition assessments on at least three individuals. Record all measurements and use them to calculate body fat in pounds, total lean body mass, and the percentage of each to total body weight. Discuss the method that you used and what possible deviations could have occurred during testing. Show all measurements or readings for each individual. What are the most important factors in ensuring that you are assessing body composition accurately and consistently? How will you use body composition assessment in your future training endeavors?
9. Visit a physician who specializes in the treatment of obesity. Discuss the steps the physician follows to determine the best treatment. What kind of nutritional advice does the physician give? When does the physician recommend surgical intervention? When does the physician think a personal trainer would be beneficial? How could you, as a trainer, fit into their program? If you cannot gain access to a physician, feel free to do your own extensive research on the topic of obesity and provide detailed analysis of the potential common causes (physiological, psychological, etc.), treatments, prevention strategies, etc.