AnnotatedBibliography

ResearchTopicFitnessCoach

Typeofsource

PeerReviewedjournal
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901580/

MLACitation

Katz,DavidL.,DanielCushman,JesseReynolds,ValentineNjike,Judith
A.Treu,CatherineKatz,JenniferWalker,andEricaSmith."Putting
PhysicalActivityWhereItFitsintheSchoolDay:PreliminaryResultsof
theABC(ActivityBurstsintheClassroom)forFitness
Program."
PreventingChronicDisease
.CentersforDiseaseControland
Prevention,n.d.Web.29Sept.2015.

Summary

Assessment
Reflection

Whyisfitnessimportanttous?TheUsdepartmentofhealthandhuman
servicesrecommendthateveryoneshoulddo60minutesofphysical
activityperday.Ithelpswithyourbloodpressure,muscularstrength,
andcardiorespiratoryfitness.
Thissourceisreliablebecauseitiscitedattheendofthepage.
Iamgoingtousethisbysayingwhyitisimportantforeveryoneno
matterwhatagetheyaretodoexercise.

Typeofsource

PeerreviewedJournal
http://her.oxfordjournals.org/content/21/6/826.full
.

MLACitation

"HealthEducationResearch."
UnderstandingParticipationinSportand
PhysicalActivityamongChildrenandAdults:AReviewofQualitative
Studies
.N.p.,n.d.Web.29Sept.2015.

Summary

Basicallywhyitsimportant.Itreducesheartdisease,andcancer.Also
helpspeoplewithbackpain,diabetes,jointpain,andmuchmore.Alot
ofpeoplehaveobesitytoo.Ithasreachedabout40%inthenexttwo
decades.Samewithtype2diabetestheyareaffecting300million
peopleinthisworld.Mostpeoplestayonthecouchmostofthetime
anddontdoanything.

Assessment

Thissourceisreliablebecauseitcitesalltheresourcesthatitusedto
gettheanswerthatthissourceneeds.

Reflection

Iamgoingtousethisbyhavingalittlebitofinformationaboutwhat
fitnessdoestoyouifyoudontdoit.

Typeofsource

Article

MLACitation

http://www.livestrong.com/article/377725whathappenstoyourbody
whenyoudontexercise/
"WhatHappenstoYourBodyWhenYouDon'tExercise?"
LIVESTRONG.COM
.LIVESTRONG.COM,23Apr.2015.Web.08
Oct.2015.

Summary

Whenyoudonotexerciseitwillgiveyouaextremelyhighblood
pressureandmakesyouoverweight.Whenyouareoverweightyou
cantwalkasgoodasyouusedtoanyway.You'restressingyourjoints.
Itmakesyou,andyourbonesweak.Youwillalsolosethebattleagainst
muscleatrophywhichiswhenyoudonthaveenoughmuscleorno
muscleatall.

Assessment

ThissourceisreliablebecauseItiswrittenbyanawardwinningauthor
andwriter.

Reflection

Iwillusethisbysayingwhyitsbadtonotexercise.Itwillprettymuch
destroyyourphysicalandemotionalstate.

Typeofsource

Book

MLACitation

Heals,SittingKillsMoving,June232013Mercola.com,andByDr.
Mercola.
ProvideOnlyaSmallPercentoftheBenefitofStandingupOnce
Every20Minutes.ItsAllAboutInteractingRegularlyWithGravity
(n.d.):n.
pag.Web.
http://www.chapelhillwestchester.com/Healthy_Living_Exclusive_Sitting_
Kills__Moving_Heals.pdf
https://books.google.com/books?id=gdySsjCdJiMC&printsec=frontcover&d
q=articles+about+what+happens+if+you+don%27t+exercise&hl=en&sa=X
&ved=0CCEQ6AEwAWoVChMIp_x0cSxyAIVRKWICh1Jdgd_#v=onepag
e&q&f=false

Summary

Assessment

Whysittingkillsyouandmovinghealsyou.Sittingprettymuchkills
youbecauseyouarenotmovingatall.Alsowhenyoudotrytomove
thenyouwouldbetiredandjustreallyweak,becauseyouhavent
movedinwhoknowshowlong.
Thissourceisreliablebecauseit'sbyadoctoranddoctorsusuallyknow
betterthanusotherhumans.

Reflection

Iamgoingtousethissourcebyshowingeveryonehowfitnessis
importantforyourhealthandthatifyoudon'tdoititwillaffectyouin
thefuture.

Typeofsource

Picture

MLACitation

http://erikawhite.net/tv2012/wpcontent/uploads/2014/08/082714exerci
se01.jpg
N.p.,n.d.Web.

Summary

Assessment
Reflection

ThisisbasicallyapicturethatsaysFoodisthemostwidelyabused
antianxietydruginAmerica,andexerciseisthemostpotentyet
underutilizedantidepressant.Whichbasicallyisthetruth.Foodisthe
druginamericabecauseeveryoneeatsfoodandlotsofitbuttheynever
havethepowertogetupanddoexercise.
Thissourceisreliablebecauseitshowsthewebsiteitusedatthe
bottomofthepicture.
Iwillusethisbyshowingevidencethatfoodespeciallyjunkfoodisbad
andjustdoesn'tdoanythingtohelpyou.Evenifyouexerciseyoueat
junkfoodthenlosethefat,theneatitagainitdoesntmakesensetodo
that.

Typeofsource

Journal

MLACitation

http://www.livestrong.com/article/482679canyouexercisesmoke/
"CanYouExercise&Smoke?"
LIVESTRONG.COM
.
LIVESTRONG.COM,25Sept.2015.Web.08Oct.2015.

Summary

Whileyouexerciseandsmokeyoucanfeelreallysickandputs
pressureintoyourheartandlungs.Itdecreasesyourbloodoxygenand
makesyouhardertobreath.Smokingisjustbadforyouingeneral.

Assessment

Thissourceisreliablebecauseitgivesyouthelinksthattheyusedfrom
otherpeoplessites.Itwouldntbereliableifhejustdidntcitethe
sourcesthatheused.

Reflection

Icanusethisbyshowingthateveryonewhosmokesanddoingfitness
willaffectyounowandinthefuture.

Whydidyoudecidetobecomeafitnesstrainer/coach?
a. MywholereasonwhywasjustbecausethefactthatwhenIcouldntbeable
todoit,Iwanttobeabletogivemyknowledgetosomeoneelse.Thatwas
themainreasonIdecidedtocoachandpersonaltrainerjustbecauseIlove
toworkoutsoitsoneofthosethingswhereifIcanhelpsomebodyelse
achievesomethingtheni'llmorethanbegladlytodoit.
2. Whydontworkoutsevergeteasier?/Doworkoutsgeteasier
a. Workoutsshouldntgeteasier,ifitsgettingeasieryou'renotpushing
yourselfenough.Thatsthemainthingbecauseitscalledamuscle
memoryandyourbodyislikeaorgananditslikeamachineprettymuchit
remembersanditsusedtoacertainthingandthatswhyalotofpeople
placesothatmustmeanyoumightchangesomethingyou'reeating,how
muchweightyou'relifting,howmanyrepsyou'redoing,howmanysets,so
itshouldnevergeteasieritshouldalwaysgetharderbutitsalwaysagood
feelingandblessed.
3. Doyouloseweighteasier/fasterwhenyouworkoutalotbutdonteatasmuch?
a. Withmeitsdifferentbecauseformysizepeoplethinkieatalotbuti
actuallydontbuti'mjustlikemyupperbodyisjusti'mjustabigperson
musclewiseandigainmuscleprettyeasybutitfluctuatesbecauseifieat
something,ifieatacarb,likepotatochipswhichireallydoigetreally
bloatedandIjustfeelfatbutifidontandi'mjustshrinkingmybcasand
prettymuchjustliftingthenifeelwonderful.Soitreallybecauseitdepends
ontheperson.Mepersonalityicaneatandstillworkoutprettyhardbut
thatsjustbecauseivebeenliftingforsomanyyearsbutforsomebody
elseitmightbetheotherwayaroundbecausewhenyoustartcoach
pushinghighschoollevelallofthemwanttogetbiggerandsotheyalways
saycoachi'mtryingtogetbiggerwhatdoido?youhavetoeatmore
thatsclearlyallyouhavetodo.Themoreyoueatthemoreyougonnagain
anditsnotjustaboutjustnecessaryeatingbutyouhavetoeattheright
thingsaswell.
4. Doyouusethesameworkouts/nutritionforallyourpatientsordifferentonesforevery
singleoneofthem?
a. Youneedtochangeitinorderforwhattheirgoalsarecauseyouhave
somepeoplewhowanttolosefatandyouhaveotherswhowanttogain
muscleYouhavepeoplewhoyouknowarecomingoffcertainsurgeries
andtheyhavetogolightortheymesseduptheirrisk,causeigetalotof
peoplewhotalktomeallthetimeherethattheyjustmessedwiththeir
wristandwanttodosomethingwithoutusingtheirwristwhichisprobably
themosthardestthingtodobutyoujusthavetoadjustitaccordinglyso
prettymuchyourgoingtoadjustittoeachpersonandalotoftimeswhen
peopleworkoutmeetingwithfriendsohiwanttodothis,justdomyreps
donttrytodomyweightbecausei'mgoingtobestrongerthanyou,i

5.

6.

7.

8.

mightbeweakerthanyousoit'sabouttheadjustmentsthantheperson
andwhattheyareactuallywhattheirgoalsareattheend.
HowfastwillIseemyresults?
a. Dependsonyouandtheperson,becausethereisasayingfirstyouwillsee
it,thenyourclosefamilieswillseeit,theneverybodyelsewouldseeitBut
itreallyyourpersonaltrainer/coachcanonlygosofartheycanshowyou
howtodoittheycanshowyouwhatyouneedtodohowtogettherebutit
dependsonyouwhatareyoudoingoutsideatthegymwhatareyou
eating?,areuactuallysittingatadesknotgettingupandwalkingaround
it'sthelittlethingsthatyoudooutsidenotnecessaryjustworkingoutto
seeresults,somepeoplemenloseweightfasterthanwomenfatandthat's
justbecausewehavemoremusclemassmoremusclesmeansyouburn
morecaloriessoitreallydependsonthepersoncauseicanloseweight
fairlyquicklybutthenitcangotootherpeoplewhotheystrugglewithand
alotofittakesintoseeingresultsbecauseifyoudealwithdepressionor
anyothermentaldisorderandstresscausesweightgainsoit'sreallyyou
havetotakeitonaccountonthosefactorswhenitcomestohowfastyou
seeresults.
Howmanytimesperweekisitrecommendedtoworkout?
a. Youwanttotrytodosomethingeverydaybutnecessaryyoucanpretty
muchbreakitdownto35butdependedonyourvilabilityyoucanbreakit
downintodoingliftingweights3ortwiceadayoraweekandthenwalking
orgoingforajogeveryotherdaydependingonhowbusyyouarewith
yourschedule.Itfluctuatesbecauseyouwanttodocardioandgetmoving
everyday
Isitbettertoeatbeforeyouexerciseorhowlongbeforeandafterexercisecanyoueat?
a. yes,youshouldeatbutyouneedtoeattherightthingsyouneedtotryto
getsomefiberandcarbsinyoubecausecarbsiswhatsgoingtogetyour
energyworkout.Soeatingbeforeisgoodabout30minutesbeforeorso,let
yourfooddigestbutthenyoualwayswanttoeatrightafteranothercarbor
protein,butyouwantitsallaboutyour3macrosfats,carbsandproteins
youshouldeatabout3040minutesbefore,itrynottogobigmealsbefore
iliftorworkoutjustbecauseit'sjusttoomuchsettlingandwheniliftihave
tousetherestroom,andidontlikethatbecauseyouneedtogowalk
aroundtothegymanditslowsmybicepsdownanditstartsgettingalittle
colderandidon'tlikethat.Tryeatinglitebeforelikeappleorfiberandthen
afteryougetyourcarbsdoyourproteinandanicemealinsideyou.
Whatarethemainbenefitsforexercising/workingout?
a. Formepersonally,itkeepsmesayingbecauseidodealwithdepression
butworkingoutandexercisingisanaturalantidepressant.Itdependson
theperson,sothatsmymainthing.Helpsyourbonedensitywhereyou
necessaryliftweightsespeciallywithwomenandwomenarealwaysso
concernabouti'llonlylookbigifiliftweightsurnotgoingtogetbig

becauseyoudonthaveenoughstatisminyourbodytogetasbigasaguy
does.Weightlosshelpsyourbloodpressureclasoralprettymuchitjust
thereisnothingwrongwithitunlessyou'redoingitthewrongformorif
youjustovertrainyourself.Therestonsofbenefitsandthelistcangoon
andonbutlikeagainitalwaysdependsonthepersonandforme
personallyit'sthementalaspectigetfromit.Andyoualwayswanttolook
goodattheendoftheday.
9. Whatistheriskifyoudontworkout?3things
a. Fatgain,highbloodpressure,depression,prettymuchmentalissues
becausethefactthatitssobeneficialtothementalgainbecausepeople
arelikeohicantliftacertainweight,youcanyoujustthinkingnegative
andprettymuchsittingaroundyoujustsittingoncaloriesandtendtoeat
morewithoutactuallyburningthosecaloriesyouneedtoeatwhatyou're
eating.whenyouseepeoplecomingonthanksgivingdayyou'renotdoing
nothingallthatweightyougainedfromthatdayalone,andthemonths
beforeyougainedfromoneday.Fatgain,lowbonedensity,especiallyin
yourlegsandyourskeleton.

DeonMillerWashtenawHealthandFitnesscenter