Safety Precautions for Training Programs

This assignment emphasizes the need for safety precautions in training programs, particularly for youngsters. It highlights five essential considerations: having an expert on hand, taking necessary safety measures during exercises, maintaining correct body posture, being aware of one's physical status before starting a program, and avoiding overexertion. The document also provides contingency plans for bad weather conditions and poor body status, including the cancellation of training programs if necessary.

HIGH CHOLESTEROL
WRITTEN REPORT

TABLE OF CONTENTS
Introduction......................................................................................................................................1
Preparation or exercise.....................................................................................................................1
Exercise plan....................................................................................................................................2
Precaution........................................................................................................................................3
Contingency Plans...........................................................................................................................4
References........................................................................................................................................5

Introduction
Cholesterol can be defined as a waxy substance that is found in an individual's blood
which is required for building healthy cell within the individual's body. But sometimes this
cholesterol level increases above normal level which further increases the risk of heart diseases.
This high level of cholesterol mostly develops fatty deposits in blood vessels (Tsai & Feigenson,
2019). The three physical or physiological characteristics of high cholesterol for youngsters are:
hyperlipidemia, dyslipidemia and obesity. These three physical or physiological characteristics
have been chosen because of their characteristics like: hyperlipidemia is caused when cholesterol
level within blood increases and fat percentage within blood is increased which can further cause
blockage risk, heart disease risk, stroke or any other problems. Dyslipidemia is caused when
level of fats in blood is increased abnormally which can further affect lipid parameters. It can
cause the blood flow to be reduced especially within legs, it can also cause heart attacks, artery
diseases etc. Another physical characteristic of high cholesterol is obesity (Verbeken & et.al.,
2018). It is one of the most common health problem faced worldwide. It is also caused by high
cholesterol and can result in increased number of cardiovascular diseases within the body. These
are one of the most common high cholesterol problem. which is growing especially in
youngsters.
Preparation or exercise
Fitness Goal For youngsters: One of the main fitness goal for youngsters is to lose weight as
well as reduce body fat. Most of the heart diseases are linked to high cholesterol problem such as
type 2 diabetes, risk of heart attack, high blood pressure, certain chronic conditions etc. So, it is
important to reduce weight and fats especially for youngsters to reduce the chances health
problems that are associated with obesity and high cholesterol (Castillo & et.al., 2016). Reducing
cholesterol level in blood will also help in increasing metabolism rate in the body. Losing weight
and fat of the body can reduce chances of many diseases so the main fitness goal for youngsters
should be reduce fat and lose weight.
One Exercise prescription for youngsters: Exercise prescription for people with high
cholesterol is cycling. Cycling can help an individual to reduce weight efficiently and can also
help in increasing metabolism rate of the body. FITT principle is mostly used to reduce weight
and increase the strength of an individual's body (Lockie & et.al., 2016). It is one of the most
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important part of strength and weight training. Using this principles exercise prescription for
youngsters with high cholesterol is:
Frequency: three to five times per week.
Intensity: Moderate to high.
Time: 40 to 60 minutes
Type: Cardio workout.
Exercise plan
In order to achieve the fitness goal by losing weight and reducing fat all the fitness
experts recommend at least 5 days a week exercise. It has also been seen that most of the time
cardio workout and aerobics are preferred as they help in burning lots of calories.
Weekly exercise plan:
In order to lose weight and reduce fat level in the body a five days exercise plan will be
made. It is quite an effective and efficient exercise plan which help an individual to reduce
weight without getting fatigue easily.
Daily Exercise plan
Monday Tuesday Wednesda
y
Thursday Friday Saturday Sunday
Exercise
selectio
n
Warm-up
and jogging
Warm-up
and
cycling
Warm-up
and
jogging
REST Warm-up
and
cycling
Warm-up,
jogging
and
cycling
REST
Exercise
order
→ First 10
minutes
warm-up and
stretching
→ rest 5
minutes
→ 30 to 40
minutes
jogging
→ First 10
minutes
warm-up
and
stretching
→ rest 5
minutes
→ 30 to
40 minutes
→ First 10
minutes
warm-up
and
stretching
→ rest 5
minutes
→ 30 to
40 minutes
→ First 10
minutes
warm-up
and
stretching
→ rest 5
minutes
→ 30 to
40 minutes
→ First 10
minutes
warm-up
and
stretching
→ rest 5
minutes
→ 20
minutes
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cycling jogging cycling jogging
→ rest 10
minutes
→ 20
minutes
cycling
Repetiti
on
50 – 70%
VO2R
50 – 70%
VO2R
50 – 70%
VO2R
50 – 70%
VO2R
50 – 70%
VO2R
Rest
period
5 minutes 5 minutes 5 minutes 5 minutes 15 minutes
Precaution
Training precautions are extremely important to be considered especially for youngsters
with high cholesterol as it leads to high blood pressure and various other diseases which might be
harmful for the health (Pimentel, Tojal & Morgado, 2015). So, there are five training precautions
that should be considered for the youngsters are:
 Training program should be done and performed in the presence of an expert individuals
that any kind of problem can be avoided during the training program.
 All the exercises should be performed by undertaking all kinds of safety measures. So
that an individual can perform those exercises with complete precautions. Like good
quality head gears can save an individual from any kind of accident.
 It is extremely important to do exercise with completely correct body postures as wrong
body postures can can cause any kind of unnecessary injury or damage to the body. Like
boy posture while cycling should be in such a way that neck, wrist, back or knees should
not feel any kind of pain and it happens mostly due to incorrect alignment on the bicycle.
 Status of the body should be known before starting the training program as it can result in
unnecessary emergency situations which might be harmful for the individual. Like if a
person is having high blood pressure and he continuous exercises and doesn't even stop
because of fatigue it can create a medical emergency.
 An individual should not overdo any kind of exercise as it can result in body pain or any
kind of other problem.
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Contingency Plans
 Bad weather condition: in such case cycling and jogging outside is not good for example
during rainy season cycles might skit and cause injury (Shephard, & Tudor-Locke,
2016). So in such case indoor cycling machines or treadmill can be used or if the
situation is worst or unavailability of such machines training program should be
cancelled.
 Poor body status: If the body does not respond properly like increased heart beat or
breathing problem or body pain then exercise should be stopped immediately and either
fitness expert or doctor should be consulted.
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References
Books and Journals
Castillo, D., & et.al. (2016). Physical fitness and physiological characteristics of soccer
referees. Science & Sports. 31(1). 27-35.
Lockie, R., & et.al. (2016). Physiological characteristics of incoming freshmen field players in a
men’s Division I collegiate soccer team. Sports. 4(2). 34.
Pimentel, J., Tojal, R., & Morgado, J. (2015). Epilepsy and physical exercise. Seizure. 25. 87-94.
Shephard, R. J., & Tudor-Locke, C. (Eds.). (2016). The objective monitoring of physical activity:
Contributions of accelerometry to epidemiology, exercise science and rehabilitation.
Springer.
Tsai, W. C., & Feigenson, G. W. (2019). Lowering line tension with high cholesterol content
induces a transition from macroscopic to nanoscopic phase domains in model
biomembranes. Biochimica et Biophysica Acta (BBA)-Biomembranes. 1861(2). 478-
485.
Verbeken, S., & et.al. (2018). Computer training of attention and inhibition for youngsters with
obesity: A pilot study. Appetite. 123. 439-447.
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