Muscular Endurance by fjzhangweiyun

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									   Brainstorm: In groups of 3 or 4 come up with
    as many benefits of regular physical activity
    as you can think of!
   Select someone to write all your groups ideas
    down.
   You have 10 minutes!
         Benefits of Regular Physical Activity
      Physical          Social            Mental
   Condition of your body          Relationships       Dealing w/problems = Emotions
Increases/Improves:         Provides opportunities    Improves psychological
Strength                   to meet new people         well-being
Endurance                  Share in a common goal    Mood
Bone Strength/Density      Develop a strong          Confidence
Energy                     connection or bond with    Self-Esteem
                            others                     Self-Image
Health & Lung
Endurance                   Time to be with friends   Alertness
Posture                    Learn about teamwork      Reduces Stress
Sleep                      Learn compromise
Life Expectancy
Decreases:
Illnesses/Sickness
Blood Pressure
Body Fat
   Set challenging but realistic goals
   Choose exercises to best help you reach your goals
   Begin exercising at a comfortable level
   Do a variety of exercises
   Follow the Training Principles:
    ◦   Principle of Warm up
    ◦   Principle of Cool down
    ◦   Principle of Specificity
    ◦   Principle of Overload
    ◦   Principle of Progression
    ◦   Principle of Fitness Reversibility
                              Warm-up
                        5-10 minutes of easy
                        exercise to warm and
                          stretch muscles &
    Specificity          increase blood flow            Overload
A workout should                                      Workout must
 include a specific                                  include exercise
type of exercise to                                   beyond what is
  gain the desired                                 usually done to gain
   fitness benefit                                  additional fitness
                                                         benefits
                             TRAINING
                             PRINCIPLES
Fitness Reversibility                                 Progression
Fitness Benefits are                              Amount and intensity
 lost when training                                  of exercise in a
       stops                                        workout must be
                              Cool-Down            increased gradually
                        5-10 minutes of reduced
                          exercise to help the
                         heart rate & breathing
                          rate, temperature, &
                          circulation return to
                                  normal
Your Exercise Prescription
 Very similar to a medical prescription. A
  medical prescription will include the
  name of the medicine, the dose needed,
  and how often the medicine should be
  taken.

 The exercise prescription is a breakdown
  of how often you need to work, how
  hard, the length of time per session, and
  the type of activity or exercise
  performed. These factors of exercise
  prescription are referred to as the
  principles of training or FITT principles.
DEFINITION: Guidelines that help you set
up a workout routine to fit your goals and
fitness level

Help you get the most out of your exercise
program
   Refers to the number of times per
    week you engage in physical activity
    or exercise.
   HOW OFTEN
   Refers to the difficulty or exertion
    level of your physical activity or
    exercise.
   HOW HARD
 Target Heart Rate
 220-Age
   Refers to the duration of a single
    workout, usually measured in minutes
    or hours.
   HOW LONG
   Refers to the particular type of
    physical activity or exercise you
    choose to do.
   WHAT KIND
   Exercise is planned, structured and repetitive bodily
    movement done to improve or maintain one or more
    of the 5 components
   2 main kinds of exercise:
    ◦ Aerobic
    ◦ Anaerobic
   Consists of 5 components of Health Related Fitness
   Anaerobic means “without air” or “without oxygen.”
   Anaerobic exercise is short-lasting, high-intensity activity,
    where your body’s demand for oxygen exceeds the oxygen
    supply available.
   Anaerobic exercise relies on energy sources that are stored in
    the muscles and, unlike aerobic exercise, is not dependent on
    oxygen from (breathing) the air.
   Examples include: heavy weight-lifting, all types of sprints
    (running, biking, etc.), interval training, or any rapid burst of
    hard exercise.
5 Components of Health-Related Fitness
   Cardio-Respiratory Endurance
   Muscular Strength
   Muscular Endurance
   Flexibility
   Body Composition
• The ability of the circulatory and respiratory
  systems to supply oxygen during continuous
  physical activity

• Helps your heart and lungs function more
  efficiently and improved your metabolic rate
   Frequency
    ◦ 3-5 times per week
   Intensity
    ◦ 60-85% of target heart rate zone
   Time
    ◦ 20-60 minutes per session
   Type
    ◦ Any aerobic activity that increases heart rate
   Running/Pacer
   Jumping Rope
   Soccer
   Ultimate Football
   Biking
   Dancing
   Lance Armstrong-Tour de France
    ◦ http://www.youtube.com/watch?v=FXPXH
      K7I1iQ
   The maximum amount of force a muscle can
    produce in a single effort

   How much you can lift, pull, push

   How much power or force can you exert

   ANEROBIC EXERCISE
   Frequency
    ◦ 2-4 times per week
   Intensity
    ◦ Heavier weight with less repetitions
   Time
    ◦ 30-60 minutes per session
   Type
    ◦ Anaerobic activities such as weight room
   Weights -Max lifting
    ◦ Squats
    ◦ Deadlift
    ◦ Bench Press
   Push-ups
   Pull-ups
   World’s Strongest Man
    ◦ http://www.youtube.com/watch?v
      =7mqSqwGJAMg
   Ability of the muscles to perform
    physical tasks over a period of time
    without becoming fatigued
   Frequency
    ◦ 2-4 times per week
   Intensity
    ◦ Light weights, numerous reps
   Time
    ◦ 30-60 minutes per session
   Type
    ◦ Any activity allowing muscles to perform a
      physical task for a period of time
   Weights
   Running/jogging
   Swimming
   Cycling
   Pilates/Yoga
   Push-up & Curl-up tests
   Triathlons and Decathlons
   Ironman Race
    ◦ http://www.youtube.com/watch?v=WEoSd
      RvJQ0Q
   The ability to bend and move the joints through a full
    range of motion.

   Benefits of good flexibility:

    ◦   Improved Performance
    ◦   Decreased Injury Risk
    ◦   Reduced Muscle Soreness
    ◦   Improved Posture
    ◦   Reduced Risk of Low Back Pain
    ◦   Increased Blood and Nutrients to Tissues
    ◦   Improved Muscle Coordination
    ◦   Enhanced Enjoyment of Physical Activities
   Frequency
    ◦ Daily stretching
   Intensity
    ◦ Stretch muscles and hold beyond its normal length at a
      comfortable stretch
   Time
    ◦ Hold each stretch 10-15 seconds; stretch 15-30 minutes
      daily
   Type
    ◦ Stretching allowing full range of motion
   Dynamic Stretching
   Static Stretching
   Pilates
   Yoga
   Gymnastics
   Gabby Douglass
    ◦ http://www.youtube.com/watch?v=
      bmWICdhvyJw&feature=relmfu
   Body Composition is the percentage of body fat compared to
    the percentage of lean muscle tissue.

   A body composition within the recommended range suggests
    you have less risk of developing obesity-related diseases such
    as diabetes, high blood pressure, and even some cancers.

   When we drop below the minimal recommended levels of
    essential fat, we negatively affect the delivery of vitamins to
    the organs, the ability of the reproductive system to function,
    and overall well-being.
   Body Composition can be measured in
    different ways:
    ◦ Body Mass Index (BMI)
    ◦ Waist to Hip Ratio (WHR)
    ◦ Skinfold Caliper Test
   Can be done at almost any age throughout life
   Can be done at almost any fitness level
   Some requires little/no equipment
   Some can be low to no cost
    ◦ Examples:
          Swimming
          Running/Jogging
          Walking
          Cross County Skiing
          Golf
          Biking
          Martial Arts

								
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