This session also assists in preventing pulled or torn muscles. Saturday’s session is then concluded with skills training to further develop the essential skills for touch football. The rest day on Sunday is vital for the body to recuperate after a tough week of training. Also this recuperation day is necessary for the body to be ready for the next week of training. Each day is started by an appropriate warm up and finished with a warm down.
Part II: Design a Warm-up for Your Personal Needs For each of the following, describe what you will do to prepare your body for the activity that you selected in Part 1, #1. 1. Aerobic exercise Jogging 2. Stretching (stretch all the major muscle groups used) Calf Stretch Abduction Stretch Glut stretch Standing Quadriceps stretch Adduction stretch 3. Sport-specific exercise Sprint in place Part III: Design a Cool-down for Your Personal Needs For each of the following, describe what you will do for your cool-down for the activity that you have selected.
The British Army fitness tests include a 2 minute press up test, a 2 minute sit up test, a 1.5 mile running test and a sit and reach test. 2 minute press up test - As a solider you will need a good level of upper body strength. The British Army 2 minute press up test is supposed to be a tough muscle endurance test that will stress the chest, back, shoulders and arms. As a target the British army require male recruits to perform 44 press ups and female army recruits to perform 21 press ups in 2 minutes. 2 minute sit up test - Having a strong core and mid section means that you carry strength in your stomach muscles and lower back muscles, a key component of fitness and staying injury free, even when carrying army issue kit during fitness tests and exercise.
An ideal time to take your resting pulse is immediately after waking from a night's sleep. Take your resting heart rate for three days then find the average for three days. Day 1 __69___ Day 2 _67____ Day 3 __68___ Total ___204__ divide by 3 = __68___ This is your Resting Heart Rate Part III: Computing Your Target Heart Rate Zone (THR) Your THR Zone is a range in which you are giving your heart a good workout. Exercising in your THR Zone yields the greatest benefit from exercise. Read the following information and study the examples provided before completing this activity.
3.Why is the cool-down phase of your training program important? Cooling down reduces the risk of injury and promotes flexibility. 4.Identify areas of your body in which you have experienced muscle soreness due to vigorous activity. My legs and back. Part II: Design a Warm-up for Your Personal Needs For each of the following, describe what you will do to prepare your body for the activity that you selected in Part 1, #1.
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.
The most recent recommendation from the National Academies of Science Institute of Medicine in which to maintain cardiovascular health at a maximal level, regardless of weight, adults and children should spend a total of at least ___ each day in moderately intense physical activity. a. 1 hour b. 45 minutes c. 30 minutes d. 20 minutes 11. Maximal heart rate can be estimated by subtracting the person's age (in years) from: a.
My plan to decide if my work is complete is to make sure that my athlete has improved in every category that's been tested towards him. I will have few amounts of drafts due to the fact that each practice day will be a final plan. In addition to that, I will show a stats chart and the videos that clearly display all the improvements that my athlete had accomplished over the trimester. That way the panel members are able to tell if my project was a success or
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.
1.2 Explain the benefits of regular exercise to: * Health of the family * The child’s or children’s growth and development. There can be many benefits of exercise for the family and members of the family. Being physically active every day is important for the healthy growth and development of babies, toddlers and pre-schoolers. It can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. It's medically proven that people who do regular physical activity have: * up to a 35% lower risk of coronary heart disease and stroke * up to a 50% lower risk of type 2 diabetes * up to a 50% lower risk of colon cancer * up to a 20% lower