1Is the ability to carry out tasks with vigor and alertness without undue fatigue and with ample energy to enjoy leisure time pursuits and to meet unusual situations and unforeseen emergencies.
Physical Fitness (Clark, 1976; Safrit 1981)
2is the state of body that helps develop a more positive and dynamic attitude to life and is likely to affect most phases of human existence
Fitness
3Is the physical activity that enhances health and fitness. The term exercise encompasses healthful activities from the gentle, like walking or lifting light dumbbells, to the strenuous, like marathon running, speed swimming, or martial arts training.
Fitness Exercise
4There are a great variety of exercises, and they convey many health benefits. People have used regular exercise for thousands of years to improve health.
Fitness Exercise
5Exercise can lead to injury if it is overdone, or if too much is attempted too quickly, so it's a good idea to discuss taking up exercise with your healthcare.
Fitness Exercise
65 Importance of Fitness Exercise
1. Weight Control
2. Physical Fitness
3. Energy
4. Mental Health
5. Long-term Health
7exercise burns calories, which results in shedding pounds. Although rigorous exercise will burn more calories, even simple exercises such as a brisk walk can have a positive impact on weight loss.
Weight Control
8Regular exercise increases your overall level of fitness, which in turn boosts your immune system and makes you more resilient to illnesses like the common cold. Combined with your regular vaccinations, physical exercise might just be your ticket to getting through flu season in one piece.
Physical Fitness
9one of the reasons to exercise regularly is that it gives you energy. A workout can help oxygen flow more freely throughout the body and give you a much-needed burst of energy to get you through the day. It also increases your overall stamina, which can help you stay energized for longer, to begin with.
Energy
10exercise has been proven to provide a mood booster, as it releases chemicals into your brain that help you feel happier.
Mental health
11Regular exercise help you stave off health conditions such as heart disease and diabetes in the long term. Working out increases your “good” cholesterol and decreases your risk of serious medical issues, especially those pertaining to the heart.
Long-term Health
12Benefits of Fitness Exercise
• Increase your life expectancy
• Reduce your risk of injury
• Improve your quality of life
• Stay Active
• Improve your health
13Components of Physical Fitness
1. Health Related Physical Fitness
2. Skills Related Physical Fitness
14Health Related Physical Fitness:
• Cardiorespiratory Fitness
• Strength
• Endurance
• Flexibility
15Skills Related Physical Fitness:
• Balance
• Coordination
• Agility
• Reaction Time
• Speed
• Power
16defined as the body’s ability to inhale oxygen, distribute it to the cells and effectively use it to create energy.
Cardiorespiratory Fitness
17essential in generating force
Strength
18Facilitated with heavy resistance training as well as challenging the muscle to pull, push, and hold as much as you want
Strength -
19ability to apply force on the muscles for a longer duration of time.
Endurance
20range of motion your joint or your body is able to perform.
Flexibility
21ability to precise motion
Balance
22Good example of balance is maintaining stability when performing _______
gymnastics poses
23gives you control over your body
Balance
24Two types of balance
1. Dynamic
2. Static
25the ability to maintain equilibrium while in motion
Dynamic
26ability to maintain equilibrium while in stationary.
Static
27ability to use all parts of the body cohesively to create a smooth and steady motion
Coordination
28Creates movement with a purpose whereby, the body utilizes its function to achieve specific movement
Coordination
29ability to stay under control while changing directions.
Agility
30the amount of time taken to react to stimuli.
Reaction Time
31amount of time required to perform certain activities.
Speed
32by product of speed and strength
Power
33These exercises provide a great way to get the muscles and heart in top shape
Power
34S.M.A.R.T Stands for?
Specific
Measurable
Attainable
Realistic
Time
35make your goal as specific as possible
Specific
36I want to be able to do 20 sit ups in 60 seconds by may 15th 2012
Specific
37pick a goal that allows you to measure your progress over time
Measurable
38At first I could do 10 sit ups, but now I can do 15!
Measurable
39be sure to challenge yourself, don’t set the bar to low
Attainable
4012 sit ups is to easy of a goal, I’ll make it 20!
Attainable
41challenge yourself but don’t set yourself up to failure
Realistic
421000 sit ups in 60 seconds is impossible, I’ll go with 20
Realistic
43set a deadline for your goal and try to achieve it
Time
44I want to do this by May 15th
Time
45a person should workout 3-5 times a week depending on the exercise and a gradual building process should take place to maintain 5 days per week. Over training increases injury so rest days are important for physical recovery.
Frequency
46 a person should workout ____ a week depending on the exercise and a gradual building process should take place to maintain 5 days per week.
3-5 times
47_______ increases injury so rest days are important for physical recovery.
Over training
48it represents the degree of effort that an individual would train.
Intensity
49Significant changes of cardiorespiratory (CR) fitness are brought about by sustaining a ______ training heart rate during exercise.
60-80%
50______ makes a difference for training heart rate (THR).
Age
51The older an individual is the _____ the THR and the younger the individual the _____ the THR.
older - lower
younger - higher
52Walking, dance, and other long-duration activities, generally safe but time-consuming with very litle effect on fitness
Low intensity
53Activity plus light weight lifting, minimal muscular activation and short lived progress and limited wellness outcomes, safety depends on movement speed and form
Moderate intensity
54Optimized muscular activation and scheduling which drives powerful total body results, increased muscle quality. improved cardiovascular vitality, bone health and other vital wellness outcomes
Right intensity
55Will stimulate gains in fitness if over-training does not occur but generally increases risk for over-use and injury
High intensity
56an individual should exercise ____________ to improve upon and maintain cardiovascular improvements. ________ is the minimal time for a cardiovascular exercise.
30 minutes or longer
15 minutes
57requires large amounts of oxygen exchange, uses the large muscles of the body, and activities are rhythmic, i.e. running, swimming, bicycling, stair climbing, rope skipping
Aerobic
58exercises of short duration of time, explosive, stop go exercises, i.e. lifting weights, sprinting, sports
Anaerobic
59i.e. lifting weights, sprinting, sports
Anaerobic
60i.e. running, swimming, bicycling, stair climbing, rope skipping
Aerobic
61S.P.O.R.T stands for?
SPECIFICITY
PROGRESSION
OVERLOAD
REVERSIBILITY
TEDIUM
62Means the special adaptation that is made to the type of demands being imposed
SPECIFICITY
63Take the athlete onto higher level of fitness.
PROGRESSION
64Providing a progressive heightening of the stressor to oblige the body to seek a higher status of adaptation.
OVERLOAD
65Indicates situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced.
REVERSIBILITY
66Enjoyable form of training.
TEDIUM
67Modalities/Supplementary Exercise
Warm-up (Static & Dynamic)
Game based Activity
Cool Down Exercise
688 Training Methods:
1. Continuous training
2. Fartlek training
3. Interval training
4. Circuit training
5. Weight training
6. Plyometric training
7. HIIT- High Intensity Interval Training
8. Core Training
69Exercising without rest intervals
Continuous training
70Applicable on jogging and running, cycling, rowing
Continuous training
71Time duration: 30 mins +
Constant speed
Continuous training
72Two types of continuous training
a. slow but long distance
b. high intensity
73Fartlek means "__________" in swedish
speed play
74 is continuous training with interval training.
Fartlek training
75runs are a very simple form of a long distance run.
Fartlek training
76is simply defined as periods of fast running intermixed with periods of slower running.
Fartlek training
771 min increase speed
Not more than 80% effort
Recover for 3 mins
Repeat Again
Fartlek training
78Alternating between strenuous exercise & rest.
Interval training
79Box width
90-95% Sprint
8 Seconds Max
15 Seconds recover and repeat
Short intense run followed by short recovery
Interval training
80We perform a number of different activities in a given sequence.
Circuit training
81Have stations.
Circuit training
824 point glider pushes, extreme legs, butt & core
Power lunges with weighted press 4 reps then shuffle to next set
Suicide sprints, first line and back, second line back and so on.
Circuit training
83This enables us to overload our muscles gradually & safely.
Weight Training
84Upper body workout// Dumbbells
8 Exercises
3 Sets of each exercise
30 Sec // 15 sec off/ 30 sec ext break
Weight Training
85Develops power through series jumping exercises
Plyometrics
86Ski jump and ice skaters
Vertical jump into a broad jump and jumping lunges (60 seconds)
Plyometrics
87Is a type of training that involves a series of low-to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity
High Intensity Interval training (HIT)
88Squats
Side plank
High Intensity Interval training (HIT)
89Is a sleek six pack, when in fact the abdominals are only a fraction of your core muscles while core work does help produce toned abdominal muscles, core exercises include a lot more than just crunches. Functional core training is about power, strength and stabilization.
Core Training
90Toe touch
Reverse crunch
Knee tuck
Core Training
91any form of training that maintains the heart rate at a desired level over a sustained period of time.
CONTINUOUS TRAINING
92 is useful as it improves cardiovascular fitness and you can train in most places. It is also good as you can train on your own or with a group.
Advantages: CONTINUOUS TRAINING
93it can become boring and tedious. We all know how boring it can be doing the same activity over and over again.
Disadvantages: CONTINUOUS TRAINING
94is a method of training that uses periods of exercise and rest.
FARTLEK TRAINING
95it develops both aerobic and anaerobic systems as this type of training uses different types of intensity.
Advantages: FARTLEK TRAINING
96you can use this method virtually anywhere so very little equipment is needed.
Advantages: FARTLEK TRAINING
97exercising with periods of rest planned into the session.
INTERVAL TRAINING
98training sessions can be quick compared to other methods of training such as continuous training.
Advantages: INTERVAL TRAINING
99this method of training uses rest to help aid recovery and can be relevant to sports (such as football or tennis).
Advantages: INTERVAL TRAINING
100athletes new to exercise can find this method of training hard to repeat over a sustained period of time.
Disadvantages: INTERVAL TRAINING
101a type of training that involves exercises at a variety of different stations.
CIRCUIT TRAINING
102stations can be easy to set up and can require very little equipment.
Advantages: CIRCUIT TRAINING
103stations can work on the same or different parts of the body and circuit training can also involve sport related activities, fitness exercises or both.
Advantages: CIRCUIT TRAINING
104athletes can fatigue very easily if the circuit is not designed correctly.
Disadvantages: CIRCUIT TRAINING
105 you may need a lot of equipment depending on how you have planned your circuit.
Disadvantages: CIRCUIT TRAINING
106a method of training using weights. This could be free standing weights such as the adjustable dumbbells, body weight exercises, resistance bands.
WEIGHT TRAINING
107it works on developing a number of components of fitness such as Power, Speed, Muscular Strength and Muscular endurance.
Advantages: WEIGHT TRAINING
108you need to have weight training equipment available to use.
Disadvantages: WEIGHT TRAINING
109serious injury can occur if an athlete is not trained correctly on how to use the machines.
Disadvantages: WEIGHT TRAINING
110 a type of training that involves exercises with short bursts of high intensity.
PLYOMETRIC TRAINING
111can reduce the chances of injury in the long term. It can also improve power, speed and strength.
Advantages: PLYOMETRIC TRAINING
112may not be suitable for beginners.
Disadvantages: PLYOMETRIC TRAINING
113 coaches will need to research the stretches and activities beforehand and if they are performed incorrectly or to the incorrect athletes, it can cause pain or even injury to the athletes.
Disadvantages: PLYOMETRIC TRAINING
114completing certain exercises that will improve a persons range of motion around a joint
FLEXIBILITY TRAINING
115An example of a flexibility training exercise is _____
calf raiser
116can reduce the chance of injury. In addition to this, it increases the range of motion and could improve your technique and skill development.
Advantages: FLEXIBILITY TRAINING
117some athletes can find stretching boring and not necessary. Another disadvantage is that is can take a while to see benefits of this training method
Disadvantages: FLEXIBILITY TRAINING
118I AM BUILDING A FIRE, AND EVERYDAY I TRAIN I ADD MORE FUEL
MIA HAMM
119JUST BELIEVE IN YOURSELF. Even if you dont, PRETEND THAT YOU DO
and at some point, YOU WILL.
RONDA ROUSEY
120Warm up: Dynamic Stretching:
1. Walk forward
2. Jog in Place then Jog Forward
3. Arms vertical alternate left and right while walking forward
4. Arms Horizontal Alternate While Walking forward
5. 3 steps forward shoulder twist left and right
6. Reverse lunges with arms stretching up and side to side
7. Leg balance right, left, 3 steps forward with arms straight forward
8. Butt kicks
9. Leg rotation with 3 steps forward clockwise-out
10. Leg rotation with 3 steps forward counter clockwise
11. Leg stretching right, left 3 steps forward heel point with arms rolling down
12. Lateral left and right
13. Scissors left and right
121Workout Proper
Overhead Clap
arm wing
reclined rhomboid squeeze