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I. Get Ready!
Work out: To exercise in order to improve the strength or appearance of your body,
Huw works out in the gym two or three times a week.
More examples:
I try to work out twice a week.
Make sure you drink plenty of water if you are working out.
Aerobic exercises: Exercises that are designed to strengthen the heart.
Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.”
Anaerobic exercises: Exercises designed to work out other muscles besides the heart.
Examples of anaerobic exercise include heavy-weight training. Basically, any exercise consisting of short exertion and high-intensity movement is anaerobic. Heavy weight training is an excellent way to build strength and muscle mass.
Resistance training is any exercise that causes the muscle to contract against an external resistance with the expectation of increases in strength, mass, and endurance. The external resistance can be dumbbells, rubber tubing exercises, bottles of water, or any other object that causes the muscles to contract.
Conditioning: The process of challenging the body through exercise to increase health, strength, and fitness.
Warm-up: Activities that prepare a person for more strenuous exercise.
Cool-down: Low-intensity activities that help the body go to a resting state.
Routine: A set of activities performed in a particular order.
Stretching: The process of extending muscles to loosen them up.
Group fitness class: An exercise class led by a trainer with more than one member.
II. Read the text and answer the questions.
Designing a Great Workout
by Julie Dresden
Workouts should contain a variety of exercises and be creative. However, all of them include several important components. You should always begin with a warm-up. Never skip this. Make sure to include stretching. It helps your client get ready to work harder. It also can prevent injuries. On that same note, always end with a cool-down. Stopping activity abruptly puts strain on the heart. A cool-down helps the heart gradually return to rest. It doesn’t decrease muscle soreness, though. That’s a common misconception. All workouts should include aerobic and anaerobic exercise. Aerobic exercise can be anything from running to cycling. Weight lifting, resistance training, and push-ups are all examples of anaerobic activities. Good trainers can sometimes design their routines to combine the two. Always closely monitor your clients for signs of boredom. If they are tired of a routine, change it. Recommend a fun group fitness class to keep them motivated. And remind them that conditioning takes time and hard work.
What should workouts be like?
How do you begin a workout?
What should you include in the warm-up?
Why should you have stretching exercises?
What happens if you stop an activity abruptly?
What is a common misconception about the cool-down?
What types of exercises should all workouts include?
What is an aerobic exercise?
What is an anaerobic exercise?
Which is NOT an example of anaerobic exercise?
jogging
weight lifting
doing pushups
resistance training
Why should you constantly monitor your clients closely?
What can you recommend to your clients if they get bored?
III. Match the words with their definitions.
variety
routine
creative
aerobic
stretching
conditioning
anaerobic
boredom
1. The act of doing activities to increase the body’s strength
2. The feeling of being uninterested
3. Original and interesting
4. Requiring oxygen
5. A large range of things
6. The act of extending muscles
7. A set of activities or actions performed in a certain way
8. Not requiring oxygen
IV. Find a word or phrase that is similar in meaning to the underlined part.
The trainer told the client to jog slowly as a way to get ready to exercise more intensely.
(_ a _ _)-(u_)
The woman signed up for a class for exercising with other people.
(g _ _ u_)(_ _ t_ _ s_)(_l_ _s)
Every workout should end with a way to gradually get your heart back to normal
(_o _ l)-(_ _ w _)
V. Read the conversation between a trainer and a client. Complete the dialogue with the words below.
prefer, cool-down, a warm-up, something different, cycling, free weights, try
T: Hi Paula. You looked a little bored last time. Do you think it’s time for a new routine?
C: Yes, I think I hit a wall with the old one. I’m ready for something new.
T: That’s what I thought. Let’s talk about some options.
C: That sounds great.
T: Good. We still need to incorporate ________ and ________.
C: Right, I know those are important. Maybe we could do _________, though.
T: Yes, we definitely can. Would you rather do some easy ________ or jog?
C: I think I’d ______ cycling.
T: Okay we can do that. Now, for anaerobic exercise we could start using ________ instead of the machines.
C: I actually prefer the machines. Can we just ________ some different exercises?
T: Sure. And what do you want to do about aerobic exercise?
C: I don’t mind running. But can we use the track outside?
T: That’s a great idea.
VI. Use the conversation to fill out the trainer log
Global World Gym
Trainer log
Client name: Paula Green
Describe the client’s workout routine change: Paula’s workouts begin with an ______-_____.
She ______ for ten minutes. Then, we carry on with our normal routine. To _____ - ______, she ends the workout with swimming.
VII. Complete the dialogue using the sentences below.
We can change the routine around.
We still have to include a warm-up and cool-down.
Would you rather swim or walk?
You looked bored yesterday.
A: ____
B: Yes, I’m ready for something new.
A: Okay. _____
B: That would be good.
A: All right. _____
B: Oh, of course. Can we do something different for those?
A: Sure. _____
B: I’d prefer to swim
VIII. Translate into English*
Изглеждаше отегчен на тренировката вчера.
Да, готов съм за нещо ново.
Можем да сменим комплекса от упражнения.
Би било добре.
Но все пак трябва да включим загрявка и разпускане.
Разбира се. Можем ли да правим нещо различно?
Разбира се. Да плуваш ли предпочиташ или да тичаш?
Предпочитам да плувам.
A Workout Plan
I. Get Ready!
Bend: To curve something so that it is no longer in a straight or upright position.
· bend your knees; bend your elbows
Make sure you bend your knees when you're picking up heavy objects.
Jog: To run or trot at a slow or leisurely pace.
He was walking quickly, and I had to jog to keep up with him.
Jump: To use the muscles in the feet and legs to spring or leap into the air off the ground.
The children were jumping up and down with excitement.
Lean: To incline or to move one’s weight to one side.
He leaned forward to listen more closely.
Lift: To raise something upward.
I can't lift my arm past this point without pain.
Pull: To use force to draw something or someone toward the body.
Could you help me move this bookcase over there? You pull, and I'll push.
Push: To press against something or someone, applying force to move the object to another position.
The window sticks - you have to push hard to open it.
Reach: to extend a part of the body in a particular direction.
Reach out and touch your toes.
Run: To move one’s feet steadily off the ground to maintain a pace that is faster than walking or jogging.
I can run a mile in five minutes.
Turn: To move to face a different direction.
The person on my left turned to me and whispered something.
Twist: To turn the upper body in a direction that is different from that of the lower body.
Stretch your arm, twisting your torso.
Walk: To move along on foot at a pace that is slower than when jogging or running.
He walks two miles to work every morning.
II. Read the workout plan.
Workout Plan: Week 1
Monday:
Warm-up: Jog or walk 3 miles on the treadmill.
Chest: Push–ups: Place two medicine balls on the floor. Lean your weight against them. Lower your body to the floor, bending your elbows. Push your body back up by straightening your arms. Do 30 repetitions. Video link
Back: Pull–ups: Grab a bar with a grip slightly wider than shoulder-width, with your hands facing away from you.
Hang down.
Pull yourself up until your chin is above the bar.
Slight pause.
Lower yourself back down.
Do 3 sets of 15 reps.
Tuesday:
Warm-up: Jump rope with 50 repetitions
Abs: Sit–ups: Lie flat on your back on the floor. Place one arm under your head. Reach to your knee with your elbow, twisting your torso. Do 50 reps. Turn and do the other side.
Wednesday:
Cardiovascular Training: Run for 3 miles.
Mark the following statement as true or false.
The client walks one mile during cardiovascular training. T/F
On Monday and Wednesday, the client works on the chest and back. T/F
Running is part of the client’s cardiovascular training. T/F
III. Which of the words below is explained?
push/ pull/ turn/ twist
To use force to draw something or someone toward the body.
To press against something or someone, applying force to move the object to another position.
To turn the upper body in a direction different from that of the lower body.
To move to face a different direction.
IV. Match the word with the definition.
lift
bend
jog
lean
reach
run
walk
jump
A: to spring or leap into the air
B: to raise something or someone upward
C: to maintain a pace that is faster than walking or jogging
D: to move one’s weight to one side
E: to run or trot at a slow or leisurely pace
F: to move on foot at a pace that is slower than when jogging or running
G: to extend a part of the body in a particular direction
H: to curve something so that it is no longer in a straight or upright position
V. Read the sentence pairs. Choose which word fits each blank
1. pushed/ twisted
Hank ________ the handles of the weight machine forward.
Samantha ________ her torso to stretch the muscles.
2. pulled/ turned
Frank ________ the bars of the rowing machine towards himself.
Alison _________ to face the yoga class to give instructions.
VI. Complete the conversation using the words below:
lean down,
three sets,
push-ups,
repetitions,
push,
medicine balls
Trainer: Let me show you how to do ________ in a different way.
Client: Okay.
Trainer: For this exercise, we’ll use_________.
Client: I see.
Trainer: Place two balls on the floor in front of you. ___________.
Client: Like this?
Trainer: Yah. _______ your weight against them. Go down slowly, and then come back up slowly.
Client: How many _______ do I need to do?
Trainer: You need to do _______ of ten repetitions.
VII. Act out the roles below based on the dialogue above.
Use language such as:
Let me show you how to …
For this exercise, we’ll use …
You need to do …
Student A: You are a personal trainer. Talk to Student B about:
which exercise to perform
how to do the exercise
how many repetitions to perform
Student B: You are a client. Talk to Student A about how to perform a particular exercise.
VIII. Complete the dialogue. Use the sentences below.
For this exercise, we’ll use an elevated bar.
Let me show you how to do pull-ups.
Pull your body upward until your chin is raised above the bar.
You need to do three sets of thirty reps.
A. ___________
B. Okay.
A.___________
B. I see.
A. Place your hands on the bar. Lift yourself up. ________
B. How many repetitions do I need to do?
A. _________
B. Wow. Okay. I’ll give it a try.
IX. Match the words with their translation in Bulgarian.
1. Bend
2. Raise
3. Turn
4. Twist
5. Lower
6. Pull
7. Warm- up
8. Repetition
9. Bar
10. Push
11. Turn around
12. Workout
13. Treadmill
14. Jump rope
15. Push - ups
16. Pull - ups
17. Sit – ups
18. Upper body
19. Lower body
20. Pace
a. Вдигам
b. Лост
c. Дърпам
d. Обръщам се
e. Усуквам
f. Загрявам/загрявка
g. Повторение
h. Свалям
i. Сгъвам, накланям
j. Бутам
k. Скачане на въже
l. Завъртам се
m. Пътечка за бягане
n. Лицеви опори
o. Горна част на тялото
p. Набирания
q. Тренировка
r. Долна част на тялото
s. Темпо
t. Коремни преси
X. Look at the pictures.
What are the steps for doing push-ups?
How do we do pull-ups? Describe the steps.
X. Translate into English*
Тичайте или ходете една миля на пътеката.
Поставете две медицински топки на земята.
Отпуснете тежестта на тях.
Свалете тялото надолу до пода.
Свийте ръцете в лактите.
Избутайте тялото обратно нагоре.
Изпънете ръцете.
Направете 50 подскока на въже.
Вдигнете 10 паунда тежести.
Легнете по гръб на пода.
Поставете едната си ръка под главата.
Докоснете коляното си с лакът.
Усучете торса.
Направете 50 повторения.
Обърни се и го направи на другата страна.
Kettlebell Exercises
I. Get Ready!
Hold /held/: 1. To take something in the hands and keep it there;
2. To have a particular position in a competition:
Can you hold the bag while I open the door?
She holds the world record.
Lower: To move something downward from where it was previously.
She lowered her hand so I could see what she was holding.
Raise: To lift something higher than it was previously.
Raise your hand if you have a question, please.
Lunge: To step forward with one leg until the opposite knee almost touches the floor.
They were doing squats and lunges.
Rotate: To turn something around a fixed point.
Rotate the handle by 180° to open the door.
Squat: To crouch down by bending the knees.
He squatted down and examined the front wheel of his bike.
Stretch: To extend the body or part of the body to its full length.
It's a good idea to stretch before you do vigorous exercise.
Swing /swung/: To move something side to side or backward and forward.
He hung upside down and swung back and forth.
Kettlebell Exercises
Exercise 1: Two-handed swing
Stand with knees shoulder width apart and slightly bent. Swing the kettlebell between your knees
Exercise 2: Thruster
Hold the kettlebell with one hand. Squat down. As you come up, raise the kettlebell by stretching your arm upward. Lower your arm back down to the starting position.
Exercise 3: Lunging Press
Holding a kettlebell in one hand, lunge forward. Stand up and raise the kettlebell over your head. Lower it back down.
Exercise 4: Windmills
Stand with feet shoulder-width apart. Raise the kettlebell overhead. Rotate your body at the waist. Reach down and touch your toes with your free hand.
Be careful not to release the kettlebell during the exercises.
Mark the following statement as true or false.
1. The thruster exercise requires holding the kettlebell with two hands. T/F
2. It is necessary to swing the kettlebell during the lunging press. T/F
3. The windmill exercise requires holding the kettlebell above the head. T/F
II. Fill in the blanks with the correct words from the word bank.
stretch
held
lower
touching
lunged
released
1. It is important to ____ your muscles before exercising.
2. Henry isn’t very flexible so he had trouble ____ his toes.
3. Emma ____ forward so that her back knee touched the ground.
4. _____ the weight down slowly so you don’t hurt yourself.
5. Cassie ____ the kettlebell in the air and caught it in her other hand.
6. Rupert ____ hand weights while he jogged.
III. Write the word that is similar in meaning to the underlined part.
1. Be careful not to overextend your arm when you move side to side or backward and forward the kettlebell.
_w_ _g
2. The trainer had Katie crouch down by bending her knees while holding a medicine ball.
s_u_ _
3. Randall lifted the barbell over his head.
r _ i _ _ _
4. Marty’s arms turned around a fixed point in a circle.
_ _ t _ t _ _
IV. Fill in the gaps with the words below.
kettlebell training
new client
arm strengthening
quad strengthening
swing or raise
squatting and lunging
Trainer 1: Was that a (1) ___ I saw you with?
Trainer 2: Yeah, that was his first session. He’s interested in (2) ___.
Trainer 1: Are you certified in that?
Trainer 2: Yes. I got my certification at the end of last year.
Trainer 1: I saw that he was (3) ___ with the kettlebell.
Trainer 2: He really wants stronger legs, and those are great (4) ___ exercises.
Trainer 1: I personally like the ones where you (5) ___ the kettlebells.
Trainer 2: We’ll get around to those (6) ___ exercises, too.
V. Read the explanations and find the words.
1. To step forward with one leg until the opposite knee is almost touching the floor.
2. To extend the body or part of the body to its full length.
3. To crouch down by bending the knees.
4. To move it side to side or backward and forward.
5. To lift something up higher than it was previously.
swing
raise
lunge
squat
stretch
VI. Complete the dialogue. Use the sentences below.
Did you get a new client?
Do you have certification for it?
I like the ones where you squat and lunge with the kettlebells.
I saw you had her doing a lot of swinging and raising with the kettlebell.
A: ______
B: Yes, that was her first session. She’s really interested in kettlebell training.
A: ______
B: Yes, I’ve had it for about two years now.
A: ______
B: Yes, she really wants to improve her arm strength.
A: ______
B: Those are good leg strengthening exercises. We’ll start doing those, too.
VII Translate into English
Застанете с крака на широчината на раменете.
Дръжте дъмбелите пред бедрата с длани навън.
Бавно вдигнете дъмбелите нагоре към гърдите като сгънете ръцете в лактите.
Свалете дъмбелите обратно долу в изходна позиция.
Дръжте дъмбелите над главата с изпънати ръце.
Легнете по гръб на пода и вдигнете дъмбелите над гърдите си. Дланите да сочат към краката.
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