Kumustahan: Stress Check PDF

Kumustahan: Stress Check 0 1 2 3 4 5 6 7 8 9 10 I’m in a Something I can’t good space is bothering manage my and can me, but I emotio...

Kumustahan: Stress Check 0 1 2 3 4 5 6 7 8 9 10 I’m in a Something I can’t good space is bothering manage my and can me, but I emotions or focus can still behaviors focus right now  CARDIORESPIRATORY AND MUSCULOSKELETAL FITNESS: TRAINING PRINCIPLES AND EXERCISE PRESCRIPTION  01 02 COGNITIVE AFFECTIVE Determine the types of Share the essence of Training Principles and Gym assessing oneself before Etiquettes. doing an activity. 04 03 COMMUNICATION PSYCHOMOTOR Ask questions and express Participate to activities on the oneself spontaneously. said topic.  What are the important concepts and ideas you’ve learned from the past discussion about Risk Mitigation & Management? PHYSICAL FITNESS A set of attributes that an individual has or can achieve in order to perform physical activities. It represents complex assortment of components (health-related, skill-related, and physiological) that can affect our ability to function and be physically active. CARDIORESPIRATORY ENDURANCE It refers to our capacity to sustain physical activity such as exercise or sports, depends on the ability of our cardiorespiratory system to supply blood and oxygen to the working muscles. MUSCULOSKELETAL FITNESS It refers to the ability of the muscles to exert maximum force (strength) or persist without fatigue (endurance) when overcoming a resistance.  Response - is a short-term change in the body system during exercise. Response Ex. Increased heart rate for greater blood supply to working muscles and Adaptation to Exercise Adaptation - refers to a long term change in the body resulting from exercise. Ex. Slower resting heart rate resulting from greater stroke volume.  TRAINING PRINCIPLES Govern how our body responds, adjusts, and adapts to exercise. OVERLOAD 1ST OVERLOAD Discomfort and fatigue Recovery and adapts to overload LOAD STOPS load NEW TRAINING e v e r , if a training Greater adaptation and more positive How c e s s iv e , injury or LOAD response is too ex likely. illness is PROGRESS MODE FREQUENCY INTENSITY TIME choice of physical number of times an level of difficulty of an length of an exercise activity or exercise individual exercises exercise/workout session for a weekly basis amount exerted during the performance SPECIFICITY (SPECIFIC ACTIVITIES > SPECIFIC DEVELOPMENT) Ex. Aerobic physical activities – cardiorespiratory fitness Resistance training – muscle and strength endurance Stretching exercise – flexibility IF YOU WANT TO BECOME BETTER, YOU MUST ENGAGE IN THAT ACTIVITY. REVERSIBILITY, USE, & DISUSE To maintain a desired level of fitness, an exercise overload must be imposed on the body systematically and continuously, with rest periods being in regular of 48-72 hours between exhaustive sessions. In fact, you can lose up to 50% of your fitness gains within two months after completely refraining from exercise or physical activities. VARIETY Training, because it is a long-term process, can potentially become BORING or MONOTONOUS. Ex. Aerobic and resistance training > running to cycling INDIVIDUAL DIFFERENCES LOW RESPONDERS HIGH RESPONDERS those who do not show much change those who show a good deal of change  TRAINING PRINCIPLES OVERLOAD PROGRESS SPECIFICITY A GREATER than normal load or Overload should not be increased The principle that indicates that one intensity of the body is needed for too slowly or rapidly. must identify and train or overload a adaptation or improved function specific fitness component in order and fitness to occur. to develop it. REVERSIBILITY, USE, & VARIETY INDIVIDUAL DIFFERENCES DISUSE There is a need for VARIETY These differences are grounded on Exercise or training are reversible, (Principle of variety) to maintain Genetics, Age, Sex, Body that is, a fitness component your interest or motivation and composition and size, MEDICAL deteriorates to a level that is sustain your participation. CONDITIONS AND INJURIES, equivalent to one’s physical activity. among others. ASSESSMENT It helps us determine where we stand in terms of cardiorespiratory and musculoskeletal fitness, and flexibility. It also helps us identify areas for improvement and serve as basis for goal setting. FITNESS TEST BATTERY PAR - Q SMART GOAL It consists of a variety of Using the Physical Activity Setting goals must be Specific, performance tests designed to Readiness Questionnaire or Measurable, Attainable, assess health-related fitness PAR-Q, we can determine if Relevant, & Time bound components. With the you might have a medical exception of body problem or need a doctor’s composition, wherein only consent prior to fitness testing measurements are made (eg. and starting to exercise height, weight, waist program. circumference). Gym Etiquette (RULES) 1)Dress and cover your body appropriately. Avoid scanty 6) Respect other’s personal space. Leave enough of a radius clothing, or those that allow glimpses of private areas around others so you are out of the way if someone drops the when you move. Keep your shirt on. Going shirtless is a weight. If someone is preparing for a major lift, do not walk behind, in front, or anywhere close to them. way of spreading sweat and germs in the gym. 7) Share. IF someone asks to work on a piece of equipment, let 2)Always bring a towel and use it. Use it to wipe down them. Do not hog any of the equipment. Do not rush others the equipment (specially the bench) before heading off to though. Be patient. Wait until they finish the set or use the next exercise or station. Towels help keep the something else in the meantime. surfaces clean, dry, and germ-free. 8) Keep the music to yourself. When listening to music through 3)Take care of the equipment. Do not rest dumbbells on your earphones, keep from singing aloud. Respect those around you and turn/lower down the music volume that is being played upholstery. Do not drop the weights or let plates slam aloud. down at the end of a set. If you notice broken equipment, 9) Avoid using your cell phones during a workout. report it away. 10) Offer to spot. When you see someone lifting without a 4)Clean up after you workout. Do not abandon the squat partner, offer to spot. Be ready to help in case a lifter gets in rack with plates still on the bar. For dumbbells, exercise trouble balls, and other equipment, put them back in the rack. 11) Check your ego at the door. Do not try to lift more than you This holds true even if you found them in the wrong place can handle. Do not pull up your shirt and flex your muscles while admiring yourself. to begin with. 12) Wear antiperspirant/deodorant. Exercising will make you 5)Avoid loud grunts. Minimal grunting with exertion is sweat and that you can cause body odor. acceptable but not loud grunts and yelling with every rep. 13) Give way to others at the drinking fountain. Gym Etiquette (RULES) 14) Above all, lead by example. If you see someone breaking the rules, ask them politely to correct their behavior or report this to the management or any instructor/staff presently supervising the gym/facility ANY QUESTIONS? REALIZATIONS? CLARIFICATIONS? WRAP-UP!! I’VE LEARNED IN DURING THE THIS LESSON LESSON I’VE FELT THAT… LIKE…  01 02 COGNITIVE AFFECTIVE Determine the types of Share the essence of Training Principles and Gym assessing oneself before Etiquettes. doing an activity. 04 03 COMMUNICATION PSYCHOMOTOR Ask questions and express Participate to activities on the oneself spontaneously. said topic. PRACTICAL ACTIVITY CARE OF GROUP NUMBER ONE! REFERENCE: