Physical Activity Preparation 2018 PDF

Physical Activity Preparation At the end of the module, students must be able to: 1. Determine the right physical activity. 2. Recognize the principle of specificity. 3. Understand the safety preparation before and after exercise. I. Choosing the right physical activity. II. Principle of specif...

Physical Activity Preparation At the end of the module, students must be able to: 1. Determine the right physical activity. 2. Recognize the principle of specificity. 3. Understand the safety preparation before and after exercise. I. Choosing the right physical activity. II. Principle of specificity. III. Safety preparation before and after exercise.  Par-Q Medical certificate 1. Purpose and goals Exercise VS Training Sport Specific 2. Time Rest 3. Environment Open place Gym location Accessibility 4. Stretching/ warm-up/cooldown 5. Safety Exercise VS Training  Exercise is physical activity for its own sake—a workout for the effect it produces today. This includes non-specific and short-term goals of moving around, burning calories, and getting sweaty.  Training is physical activity with a long-term goal in mind. These specifically designed workouts are produced to reach the desired result. The principle of specificity of training states that the way the body responds to physical activity is very specific to the activity itself. For example, someone who jogs can expect that their jogging performance would approve as well as their aerobic conditioning. However, they should not expect their performance in other aerobic activities to increase significantly nor should they expect muscular strength or flexibility to improve. This principle explains the importance of a well thought out multifaceted approach to fitness. The program should address health, job performance, and personal issues by including specific activities that improve each of these areas. Rest The rest interval is the time spent resting between sets that allow the muscle to recover. The rest period between sets may range from 30 seconds to two minutes. Some exercises also have short rests between reps.  Muscle hypertrophy: 30 to 60 seconds Muscle endurance: 30 to 60 seconds Power: 1 to 2 minutes Strength: 2 to 5 minutes Indoor 1. Fitness facilities 2. Gymnasium Outdoor 1. Field 2. Oval  It is important to choose a gym closer to your work or home location as workout hours should be convenient to you. Life can be quite hectic, and no one wants gym visits to become an additional burden by having to waste time travelling to one far away from you. Importance of dynamic and static? Importance of warm-up and cooldown?  This form of stretching improves speed, agility and acceleration. It involves the active tightening of your muscles and moving your joints through their full range of motion throughout the stretch. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness. Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not.  Static stretching requires you to move a muscle as far as it can go without feeling any pain, then hold that position for 20 to 45 seconds. You should repeat static stretches two to three times each. This is a very effective way to increase flexibility. Static stretches should be used as part of your cool-down routine to help prevent injury. Using static stretching as a maintenance stretching program will also help reduce your risk of injury. Pre-workout Do’s: Food Drink Lots of water Warm-up Sleep Proper Relaxation Check your vitals Post-workout Do’s: Stretch Drink lots of water Keep Track  https://www.betterhealth.vic.gov.au/health/healthyliving/physical- activity https://goat-fitness.com/training-vs-exercise/ https://www.verywellfit.com/beginners-guide-to-sets-repetitions-and- rest-intervals-3498619 https://www.hss.edu/article_static_dynamic_stretching.asp https://fitnessfor10.com/uncategorized/dos-and-donts-before-and- after-exercising/