PERSONAL & GROUP TRAINING

All Kaarta Sports’ clients enjoy a fully balanced, exciting, and diverse workout regimen which may include a combination of:

• Resistance Training—Build  Lean Muscle
• Athletic Developments—Speed, Power & Agility
• Mixed Martial Arts—Boxing, Kickboxing, Karate & BJJ
• Aquatics—Low Impact Activity
• Cycling—Cardiovascular Endurance Training

CORE PRINCIPLES

1. COMMITMENT: Make a pledge to yourself to live a healthier lifestyle.
2. DEDICATION: Give 100% effort and a focus during training sessions!
3. RESULTS: Your training should have a desirable or beneficial effect on your life!

CODE OF CONDUCT

The behavior of our athletes both in and outside of gym directly reflects on Kaarta Sports and the people involved with it, both athlete and coach.  It is imperative that everyone involved with our training program represents Kaarta Sports in a positive manner.  Kaarta Sports expects our athletes to set the hallmark in sportsmanship, conduct, and overall behavior.

Here are a few rules and guidelines:

1. Respect the gym.  Leave things as you found them.
2. Respect other people.  Don’t mess with other people’s things.
3. No foul language.
4. When you are here… TRAIN HARD!  The gym is not a playground.

RECOMMENDED EQUIPMENT

1. Cotton t-shirt.
2. Shorts or sweatpants.
3. Comfortable sneakers.
4. Heart Rate Monitor.

FITNESS EVALUATION

Every athlete begins with a confidential fitness evaluation, which includes the following:

1. Current physical activity questionnaire.
2. Lifestyle questionnaire.
3. Health restrictions questionnaire.
4. Dietary patterns questionnaire.
5. Physical performance evaluation. (Cardiovascular endurance, Max HR test, Muscular strength, Muscular endurance)
6. Goal Assessment.
7. Body Composition. (Body Fat % through the use of bioelectric impedance & Body Circumference Measurements)

PROGRAM DESIGN

Once your evaluation is complete, a custom training program is designed to address your fitness goals.  All training programs include:

1. Cardiovascular program design.
2. Resistance training program design.
3. A cardiovascular activity log.
4. A nutrition log.

STRENGTH * POWER * AGILITY * SPEED * ENDURANCE

At Kaarta Sports we strive to meet our athletes’ health and fitness goals through a host of customized training programs that provide a combination of cardiovascular, strength, and flexibility training exercises.

All Kaarta Sports athletes enjoy fully balanced, exciting, and diverse training exercises which could include a combination of:

1. RESISTANCE TRAINING: Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.

2. CALISTHENICS: A form of dynamic exercise consisting of a variety of simple, often rhythmical, movements, generally using minimal equipment or apparatus. They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one’s body weight for resistance. They are usually conducted in concert with stretches. Calisthenics when performed vigorously and with variety can benefit both muscular and cardiovascular fitness, in addition to improving psychomotor skills such as balance, agility and coordination.

3. AGILITY TRAINING: Agility is the ability to rapidly change directions without the loss of speed, balance, or body control. As with other fitness components, agility is specific to a particular movement pattern. One problem with agility training is that an athlete can learn to anticipate the next movement. Therefore, the athlete should be required to respond to a directional order.

4. SPEED TRAINING: Speed is usually the difference between good athletes and great athletes!  Athletic speed can be improved by improving starting ability (acceleration), stride length, stride rate, and sprint form and technique.

5. POWER TRAINING: Power training enables an athlete to apply the greatest amount of their maximal strength in the shortest period of time.

6. CARDIOVASCULAR ENDURANCE TRAINING: Cardiovascular endurance is the most important aspect of fitness. It is basically how strong your heart is, which can potentially add years to your life. The heart is the most important muscle in the human body and if it is kept healthy then you can avoid numerous health problems. Another reason that cardiovascular endurance is important is because your heart controls the oxygen flow to all your muscles - meaning cardiovascular health has a direct impact on your performance, both endurance and strength wise.

MEN LIE, WOMEN LIE, NUMBERS DON’T!

Take control of your body before your body takes control of you!  We live in a day and age where technology has made us more efficient and informed than ever before.  Soon our Ipad’s and other mobile device applications will communicate with our primary physicians.  At Kaarta sports we are less concerned with the aesthetic aspect to training and are more concerned with how the body is performing.  Genetics play a big part in how your body performs, behaves, and appears.  Kaarta Sports cannot promise to transform your body into Kim Kardashian, Adrian Peterson, Serena Williams, Dwight Howard, or Oguchi Onyewu…   Although if you train like any one of these hard bodies…  Chances are you’ll become the best you can be!  Your heart rate has an upper limit, or maximum rate, called HR_max. HR_max is not a good predictor of fitness level or performance (once again it’s mostly genetic), but it is used to quantify levels of intensity (as a % of HRmax). Through the use of heart rate monitoring and the www.polarpersonaltrainer.com, Kaarta Sports allows for its clients to monitor and track cardiovascular performance such as average heart rate, max heart rate, and training zones.  If you don’t have a HR monitor, no worries, just purchase a strap if you are concerned with germs.  We will provide a HR monitor that you can use.   (http://www.heartratemonitorsusa.com/wearlink-wlstrap.html).  Every quarter, a physical performance evaluation is performed to track progress.  The numbers don’t lie!!!