Part I: Beginning the Activity 1. Choose an activity such as walking, running, aerobics, soccer, basketball, or rollerblading. What exercise activity will you participate in? Walking 2. Why is the warm-up phase of your training program important?
Each day is started by an appropriate warm up and finished with a warm down. The warm up is to prepare the body for training; enabling the athlete to perform at their optimal performance. The benefits of a warm up include increasing blood flow to the heart and muscles, increase in heart rate, increase in muscle elasticity and it prevents injuries. A warm down is an essential part of any fitness program. Following a training session a good warm down assists the speed of recovery by helping to remove lactic acid, preventing injuries and reducing muscle soreness.
Which of the types of stretching techniques is seldom recommended in sedentary individuals due to the potential for causing muscle soreness? a. ballistic b. static c. PNF d. strength 35. Body composition refers to the different types of tissues that make up your body. The primarily include: a. muscles and bones b. tendons and ligaments c. skin and fat d. all of these 36. Fast-twitch muscle fibers are more useful in long-term endurance activities such as running or swimming a.
Directions for Training Principles-Cardio Fitness Assignment Purpose: To gain a better understanding of how to apply the principles of training to the development of cardiovascular fitness. Procedure: Perform the physical activities listed below and complete the questions as directed. Safety Concerns: Heat exhaustion and stroke are real dangers when performing this type of activity. Walking is the least intense, jogging is moderate intensity, and running is the highest intensity. After the jogging phase, if your heart rate is over 185 beats per minute then rest before attempting the running portion.
Cones are used to make bases; every base has different fitness exercise. There can be countless bases, or as simple as two. This exercise trains all body muscles, and joints. If there is needed more flexibility, than flexibility training is involved. If there is needed more core stability, use core stability
If that's too difficult, perform theexercise on your knees. 2 Thai Crucifix Sets: 3 Reps: 5-10 (each side) Get into pushup position and then rotate to your right side, raising your right hand straight overhead (A). From there, raise your right knee and move your arm so that your knee and elbow touch while you're bracing (B). Hold for three seconds and then repeat on the opposite side. If that's too diffi cult, perform the exercise
Benefits have been found so vital in recent years that these major health organizations have set guidelines for all people from healthy adults to someone who lives a sedentary life style or even elderly. “Current research indicates that for healthy persons of all ages and many patients with chronic diseases, single set programs of up to 15 repetitions performed a minimum of 2 days a week are recommended; and each workout should consist of 8-10 different exercises that train the major muscle groups”(Feigenbaum 1999). The goal of this program and most weight training programs is to maintain muscle mass, endurance, and strength to contribute
Definition- Refers to the amount of force a muscle can produce with a single maximal effort. Size of muscle cells and the ability of nerves to activate them are related to muscle strength. Test- Chin ups test, doing certain amounts of chin ups in 1 minute’s time. This test shows how much chin ups are sportiest capable of doing. Compare against Public Service test- Public services have common strength test, which tests the same muscle group, which is upper muscles.
The 3 days workout schedule alternates from week to week which allows for ample muscle and strength recovery for your legs. This is extremely important in building the strength required for giving you the lift you need. WORKOUT CHART (CHANGE) The Air Alert III workout chart will provide you with 2 charts. You will notice that the odd numbered weeks and the even numbered weeks instrict the same order sequence for each exercise, but that the actual days of the week are different. Do the workout exactly as prescribed on the days designed for the respective week.
Tracy D. Rivers July 15, 2013 Developing Your Coaching Philosophy PGM 101 Exercise One: 1. Why do you want to coach/teach? The reason I want to coach, haven’t thought much about the reason before this question. I want to coach because I want to help younger people develop. I feel I can make a difference in someone’s life with my experience and drive.