Online TRAINING Program
6-Week CF Specific Online
Strength and Conditioning Program
This program is built to help you kick start a new chapter of exercise in your life. This exercise program is geared to progressively improve your strength and endurance to allow you the ability to move, feel and breathe better. This program is designed for any level of exercise experience (beginner to advance) and takes you through 6-weeks of progressive body weight and/or free weight strength and cardiovascular training exercises to help increase your overall strength and cardiovascular endurance.
If you move better, you will feel better and if you feel better you can accomplish anything.
- 18 years of age or older
- Able to participate in at least 2-3 workouts per week
- Must be able to complete at least 1 pre and post-performance test (6-Minute Walk Test, 3-Minute Step Test, 90° Wall Sit Test, Push Up Test).
- Duration: 6- weeks
- Frequency: 2-3 workouts a week
- Time: 20-75 minute workouts (all depends on you)
- Intensity: Beginner to Advanced Level (The program gives you exercise options)
- Equipment: Body Weight or Free Weights (Your choice)
- Location: Home or at a Gym
- Weekly Exercise Discussions and Q&A’s
- Weekly access to PPI’s performance coaches
What You Get Access To
- Access to clear and detailed videos, accessible from your phone, tablet, or computer.
- Easy exercising tracking, to allow you to track your progress.
- Alternate exercise to allow you to progress and regress your workouts.
- Exercise tips to increase your performance
- Access to our private Facebook Group to interact with the community and Pulmonary Performance Coaches.
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A Glimpse Into Training
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Exercise Consults are individualized appointments with an exercise physiologist. The exercise physiologist will answer any exercise related questions that you have. We currently do not give out nutritional advice, and recommend you talk with your clinical dietician.
The calls will last 20-30 minutes long.
Overview of Training with PPI
We will set up a 30-minute consultation. After the consultation we will send you a questionnaire pertaining to your past training history, medical history, your goals and how much time you have to commit to your training. From there we will have you send us postural photos, a video of you walking, as well as some pre muscular endurance and strength test. Once we have looked at all the information, we will put together a program that address your goals; this could include soft tissue work, postural and respiratory control exercises, dynamic flexibility, stability and/or mobility exercises, strength, endurance and cardiovascular training. Once you have received your program we will set up a phone conversation to go over it. After the first week of completing the program, we will set up another phone conversation to make any adjustments needed and then check in on the 4th week to see how everything is going.
1009 2nd Street
San Rafael, CA 94901
Intrinsic motivation is something that develops over time. Kids don’t yet have the cognitive abilities to grasp the concept that, “exercising is good for physical and mental health.” The understanding that by “doing something good for your body now, your future self will thank you,” is far too abstract. Kids don’t live for the future, they live for the here and now.
By the time children are in high school and/or go through puberty, those high order thinking cognitive processes begin to develop. However, social obligations and a sense of figuring out one’s own identify often trump the desire to be consistently active for one’s own physical and/or mental health purposes.
Sports certainly help, as they play a role in encouraging healthy competitiveness within oneself and others, as well as promotes team building and social opportunities that child and young adults actively seek out. However, not every kid plays a sport or has the health opportunities to actively participate in one. So, how do we encourage motivating?
There are two types of motivation: intrinsic motivation and extrinsic motivation. Some will say, intrinsic motivation is ideal because it creates long lasting effects on one’s drive and purpose to reach a goal. The definition of intrinsic motivation is, “behavior that is driven by internal rewards.” Extrinsic motivation is the opposite. Extrinsic motivation is defined as, “behavior that is motivated to perform an activity to receive an award or avoid punishment.”
When starting to increase your child’s motivation to exercise, extrinsic motivation is the “easiest” way to go. When young, a child/teen is beginning to develop his/her own sense of motivation and enjoyment from exercising, something that is not going to happen overnight. Fortunately, exercising regularly will naturally contribute to developing intrinsic motivation, as it increases the feel-good happy chemicals in your brain (serotonin, dopamine, endorphins). But, habits do take time, so here are three tips to increase your child’s motivation to exercise!
- Reward System
There are often mixed reactions to implementing a reward system. However, a reward system is not something to frown about when working on establishing a foundation for positive behaviors. Research has shown that children respond better to positive reinforcements than they do to negative reinforcements.
How to begin a behavior reinforcement plan:
- For children ages 7-12: Make a personalized goal tracker with your child. For example, if want your kid to do something physically active 3x a week, create a page with three boxes per week to check off after each workout (e.g., can use stickers, a drawing, a penny, etc.)
- For children 13 and older: they can often keep rack on their own, and independence is key for teenagers and young adults.
- Each workout = 1 point.
- It is up to you to decide how often a reward occurs and what the reward will be.
- Reward types: with your child’s help, create a list of 5 items/things that might be motivating to earn. For example, 30 minutes of a favorite show, a new toy or “surprise box,” staying up later one night a week, choice of a favorite meal for dinner, a new book, etc. The possibilities are endless!
- Each workout = 1 point.
- Social Opportunity
As an adult, performing 15 reps, 4x on one exercise is manageable. Our attention is longer. We enjoy isolation more. We have intrinsic motivation or tangible goals set for ourselves, like losing weight. However, children and young adults are heavily socially dependent with shorter attention spans. Their worlds thrive around social opportunities, So, make physical exercise a social experience. Workout with your child, put on a YouTube video and together and complete 30 minutes. Put on your child’s favorite music on in the background and encourage your child to work out for 20 minutes (set a timer). One time a week (or more) invite a friend or sibling, make it an event that can be done inside or outside, and make it fun.
- Bring back Play
Which brings us to our third tip: Bring back play! Even if you have a teenager or young adult, play is important to developing a positive attitude towards physical exercise. Play can consist of hiking with friends or family, trying a new activity in your community, and generally, reducing the strict structure around exercise that children and young adults often try to escape as they build independence and autonomy. A majority of the time, exercising can consist of structured exercises catered around a specific goal, however, a few times a month it’s important to switch it up and encourage exploring of physical exercise through unstructured (play) opportunities.