Philippine Merchant Marine School Modules in Pathfit-1 Physical Fitness PDF

PATHFit 1 Physical Fitness Introduction Physical fitness is the ability to live a full and balanced life. The totally fit person has a healthy and happy outlook towards life. Fitness is the young man‘s absolute necessity. It breads breeds self-reliance and keeps man mentally alert. Physical fitness is essential for human beings to adjust well with his environment as his mind and body are in complete harmony. In order to get physical fitness, one has to involve in a regular physical exercise program. Our bodies demand to be used. Failure to use them results in your muscles deteriorating, at a steady and progressive rate. Thus, everyone should develop sensible habits of exercise that they can stick to for the rest of their lives. Overview To help you understand about physical fitness and related issues, this module provides you all the necessary information regarding what physical fitness is, the various components of physical fitness, means by which physical fitness is developed, methods of assessing physical fitness and the health benefits of physical exercise. Instruction of the users To get the most out of these, here are some reminders: 1. Take your time in reading the content of this module and the lessons/topics in your textbooks. 2. Perform all activities and answers all worksheets. The activities are designed to enhance your understanding of the ideas and concepts about your subject. 3. Submit all your outputs/works to your instructor for checking and validation. Module Physical Fitness 1 Objectives 1. Explain the importance of Physical Fitness 2. Identify the Dos and Don’ts of Physical Fitness 3. Determine the proper fitness attire and footwear Physical fitness is the capacity of the heart, blood vessels, lungs, and muscles to function at optimum efficiency. In previous years, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with increased leisure time, and changes in lifestyles wrought by the industrial revolution, which took a large proportion of the population away from farm life and into more urban areas, this definition is no longer considered comprehensive enough. History of Fitness The evolution of fitness can be attributed to humanity’s need for survival and can be traced back to the beginning of humankind. During the Paleolithic and Neolithic Ages, physical fitness was all about survival. From 2500-250 B.C.E., people started relating physical activity with physical well-being. In China, through the philosophical teachings of Confucius, they associated certain diseases with physical inactivity. This led to the development of Kung fu gymnastics. During the same period, Yoga was developed in India. Yoga is an exercise program that conforms to Hindu and Buddhist beliefs and puts emphasis on spirituality. During Greek times, physical fitness was linked to beauty, athleticism, and physicality, thus the Olympic Games were born, where fitness was rewarded. And even during colonial times in early America, farming and its many tasks kept the whole family fit; albeit without the accompanying benefits of modern-day medicine. However, the Industrial Revolution took large portions of the population into the cities, often times to work in unhealthy and unsafe environments. The rise of industry, even the invention of the elevator, conspired to create sedentary citizens of the computer age. During the 1950s, the concept of physical fitness came into the national limelight when President Dwight D. Eisenhower established the President's Council on Youth Fitness in 1956. Shortly before he took office, President-elect John F. Kennedy called physical fitness a defining principle of his administration. He published "The Soft American," in Sports Illustrated (Dec. 26, 1960) less than a month before his inauguration. Within a month of his inauguration, President Kennedy spoke at the Conference on Physical Fitness of Youth. Under Kennedy, the President's Council would not only spread the word to Americans about the importance of physical fitness for youth but would also conduct youth fitness surveys, publish fitness information, and offer technical advice to schools and communities about how to improve physical fitness not only for youth but for Americans of any age. Americans, in the 1970s, were engaged in a fitness craze. Aerobics, dancing, isometrics, stretching, jogging, walking, bicycling, swimming, yoga—Americans increasingly worked out. By 1977, a record 87.5 million U.S. adults over the age of eighteen claimed to participate in athletic activities. The most visible sign of the fitness boom were some eight million joggers who trotted along big-city park paths and suburban byways. The trend of fitness related businesses started in the late 1990s. Visiting a gym or a health center or even buying fitness equipment became the norm. Although the boom in gym membership leveled off in the 1990s, the fitness field still is a large and growing industry. As of July 2003, there were 22,000 health clubs, fitness centers, and gyms in the United States, with 36.3 million members. In the twenty-first century, the popularity of organic farming and the banning of trans fats were a result of fitness awareness, but still a majority of the American population is not deemed fit: One in 5 children in the United States are obese. Childhood obesity puts kids at risk for health problems that were once seen only in adults, like type 2 diabetes, high blood pressure, and heart disease. Importance and Benefits of Physical Activity Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity. Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size do not matter. Immediate Benefits Some benefits of physical activity on brain health happen right after a session of moderate-to-vigorous physical activity. Benefits include improved thinking or cognition for children 6 to 13 years of age and reduced short-term feelings of anxiety for adults. It can also reduce your risk of depression and anxiety and help you sleep better. Weight Management Both eating patterns and physical activity routines play a critical role in weight management. You gain weight when you consume more calories through eating and drinking than the number of calories you burn, including those burned during physical activity. To maintain your weight: Work your way up to 150 minutes a week of moderate physical activity, which could include dancing or yard work. You could achieve the goal of 150 minutes a week with 30 minutes a day, 5 days a week. Reduce Your Health Risk Cardiovascular Disease Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels. Some Cancers Being physically active lowers your risk for developing several common cancers. Adults who participate in greater amounts of physical activity have reduced risks of developing cancers of the: Bladder, Breast, Colon (proximal and distal), Endometrium, Esophagus (adenocarcinoma), Kidney, Lung, and Stomach (cardia and non-cardia adenocarcinoma) Strengthen Your Bones and Muscles Muscle-strengthening activities like lifting weights can help you increase or maintain your muscle mass and strength. This is important for older adults who experience reduced muscle mass and muscle strength with aging. Slowly increasing the amount of weight and number of repetitions you do as part of muscle strengthening activities will give you even more benefits, no matter your age. Dos And Don'ts of Fitness Training Whether you’re starting out on the road to fitness or are a committed exerciser, following the correct training protocols is vital. Discover the dos and don’ts of fitness to help you maintain your motivation and keep yourself injury-free. Do… 1. Get An Exercise Check-Up. If you're about to begin an exercise program, then it's wise to visit your doctor and get the all-clear before you start. Your doctor will be able to advise you on any precautions that you may need to take in order to maintain your health or prevent injuries. Once you have taken any necessary precautions, you can begin working out. It's also a good idea to go through a 'ready for exercise' checklist before you begin exercising. 2. Seek Professional Fitness Advice. More time spent getting advice at the beginning of your training will mean that you won’t end up going down the wrong training route – which could lead to illness, injury, or both. By linking up with an exercise professional who can assess all elements of your fitness and advise you on correct training for you, your exercise will have more focus and you will progress towards your goals at a much faster rate. 3. Build Your Fitness Gradually. Once you begin, you will want to see results – and quickly, too. But although fitness improvements are a great motivator by helping you to progress further, it is extremely important that you don’t attempt to do too much too soon. Your body will need time to adapt to the new demands that you are placing upon it – so rather than looking to advance in huge leaps, make small improvements over a longer period, as this will be sustainable. 4. Keep Fitness Fun. You’re certain to have some serious goals in your fitness program – such as losing weight, toning up, or getting fit for a specific event that you are aiming to compete in. Goals are excellent focus points, of course – but alongside your goals it is important to retain the ‘fun’ element of your training. Make sure that every session is enjoyable as well as target-orientated, as this way you will get more out of your training and progress faster because you are enjoying the process. Don’t… 1. Forget To Warm Up and Cool Down for Exercise. A warm-up prepares your body for exercise and a cool-down returns it safely to its pre-exercise state. Both are a key part of each training session and each need only take five to 10 minutes. As well as helping prevent injury during your session and reducing any post-exercise soreness after your workout, a thorough warm-up will result in better performance during your session and a proper cool-down will result in a faster recovery before your next session. Structuring your exercise sessions correctly is essential and the best way to ensure you get an effective session and stay injury free. 2. Over-Train. Over-training can take many forms – from trying to do too much in each session to completing too many sessions. Symptoms of overtraining include lack of motivation; a decline in performance; continual fatigue; susceptibility to illness and infection; difficulty in sleeping; and general irritability. Over-training can be difficult to spot and often the reaction is to try to train harder, which can further exacerbate the problem. A reduced training load is the best solution until the body has recovered sufficiently to allow harder sessions. 3. Focus On a Single Form of Training. For a correctly balanced exercise program, your training should include a combination of flexibility, resistance, core, coordination and cardiovascular exercises. By keeping your program balanced, you will build all-round strength – which will help you to progress faster than if you focus all your training on a single discipline such as resistance training. 4. Neglect Rest. Rest is the most important component of any training program, because it’s only when your body is at rest that it can adapt to the stress of training and rebuild itself properly. Look to have at least one ‘no exercise’ day each week so that your body and mind will be re-invigorated for subsequent training sessions. 5. Omit Stretching. Flexibility exercises need only take a few minutes at the end of your workout, and are your best insurance policy against injury by helping you to maintain your full range of movement. If you skip flexibility training, your mobility will decrease over time and your injury risk will increase. A flexible body is far less injury- prone and will be more efficient in every movement. 6. Train Smartly. For a fitness program to be successful, it needs to be integrated into your life by following some basic guidelines in the same way as any other activity that you do. Following the training protocols above give you the best possible chance of getting fit, staying fit, avoiding injury and progressing safely so that you can maintain your fitness program in the long term. Exercise 1 Physical Fitness NAME: ___________________________________________ Score: ______________________ SECTION ________________________________________ Date: _______________________ Activity 1: Identification: Identify the following questions with the correct responses; write your answer on the space provided before each item (10 pts) WRITE E _________________1. During this period, physical fitness was all about survival. _________________2. This is an exercise program that conforms to Hindu and Buddhist beliefs and puts emphasis on spirituality. _________________3. Americans in this certain year were engaged in a fitness craze such as aerobics, dancing, isometrics, stretching, jogging, walking, bicycling, swimming, and yoga. _________________4. Through the philosophical teachings of Confucius, this country associated certain diseases with physical inactivity. _________________5. During this time, physical fitness was linked to beauty, athleticism, and physicality. _________________6. He called physical fitness as a defining principle of his administration. _________________7. It is when popularity of organic farming and the banning of trans fats were a result of fitness awareness. _________________8. It was published by John F. Kennedy in Sports Illustrated less than a month before his inauguration. _________________9. It is the capacity of the heart, blood vessels, lungs, and muscles to function at optimum efficiency. _________________10. He established the President's Council on Youth Fitness in 1956. Activity 2: Direction: Write DO if the statement is correct, and DONT if it is not (1pts each) __________1. If you're about to begin an exercise program, then it's wise to visit your doctor and get the all-clear before you start. __________2. Forget to warm up and cool down for exercise. __________3. By linking up with an exercise professional, your exercise will have more focus and you will progress towards your goals at a much faster rate. __________4. Over-training is good way to try to train harder. __________5. It is extremely important that you don’t attempt to do too much too soon. __________6. Rest is not the most important component of any training program. __________7. Make sure that every session is enjoyable as well as target-orientated. __________8. If you skip flexibility training, your mobility will increase over time and your injury risk will decrease. __________9. Training protocols don’t give you the best possible chance of getting fit, staying fit, avoiding injury and progressing safely. __________10. Focus on a single form of training. Activity 3: Direction: Briefly explain your answers on the following questions (5pts each) 1. What is the importance of Physical Fitness? _________________________________________________________________________________________________ _________________________________________________________________________________________________ ______________________________________________________________________________________________ 2. Why do you need Physical Fitness? _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ Module Proper Fitness Clothing 2 Attire and Footwear Objectives 1. Explain the importance of proper fitness clothing 2. Identify the different clothing attire and footwear for fitness When exercising, what you wear can be just as important as what you do. Having the right footwear and clothing for your sport can give you both comfort and safety. Thinking about where and how you exercise can help you choose the best clothing and shoes for your workouts. You can find many of the items you need at your local sporting goods, department, or discount stores or online. Exercise Clothing Basics When choosing exercise clothing, consider both fabric and fit. Fabrics You can enjoy longer workouts and avoid overheating or getting too cold by choosing the right fabrics. To help you stay comfortable and dry, choose fabrics that pull sweat away from your skin and dry quickly. Many quick-drying fabrics are synthetic and made of polyester or polypropylene. Look for terms like moisture-wicking, Dri-fit, Coolmax, or Supplex. Wool is also a good choice to keep you cool, dry, and naturally odor-free. Some workout clothing is made with special antimicrobial solutions to combat odor from sweat. Socks also come in quick-drying fabrics that absorb sweat. They can make you stay cool and dry, and avoid blisters. Choose socks made with a polyester blend or other special fabric. In general, it is best to avoid cotton. Cotton absorbs sweat and does not dry quickly. And because it stays wet, it can make you cold in cooler weather. In warm weather, it is not as good as synthetic fabrics at keeping you cool and dry if you sweat a lot. Fit In general, make sure your clothing does not get in the way of your activity. You want to be able to move easily. Clothing should not catch on equipment or slow you down. You can wear loose-fitting clothing for activities like: Walking Gentle yoga Strength training Basketball You may want to wear form-fitting, stretchy clothing for activities like: Running Biking Advanced yoga/Pilates Swimming You may be able to wear a combination of loose and form-fitting clothing. For example, you might wear a moisture-wicking loose t-shirt or tank top with form-fitting workout shorts. You can choose what is comfortable for you. Just make sure the material you choose helps pull sweat away from your skin. Shoes to Match Your Activity The right shoes can make all the difference between feeling refreshed and having aching feet after your workout. It is worth the extra money you may need to spend for a good quality athletic shoe. Make sure your shoes fit your activity. For running, buy running shoes. They are light, flexible, and supportive for simple forward strides. Make sure they have good arch support and cushioning for impact. For walking, choose stiffer shoes with good support and thick soles. For strength or CrossFit training, choose training shoes with good support and rubber soles that are not too bulky. If you are playing a sport like basketball or soccer, get shoes that match your activity. Every foot is different. You may have wide or narrow feet, low arches, trouble areas, or flat feet. Even in adults, foot size can change, so get fitted every year. Also, you will need to replace shoes when they start to feel uncomfortable or the soles look worn. The Benefits of Wearing the Right Workout Gear Choosing the right workout gear is essential for several reasons. The right gear can help improve your fitness, protect you from injury and make you feel more comfortable while working out. Here are some of the benefits of wearing the right workout gear: Improved fitness: Wearing the right workout gear can help you be more efficient in your workouts, leading to improved fitness levels. When your body can move more freely and efficiently, you’ll see better results from your activities. Additionally, breathable fabrics can help regulate body temperature, leading to improved fitness levels. Protection from injury: The right workout gear can help protect you from injuries. Wearing the wrong type of shoes, for example, can lead to joint pain or other injuries. Additionally, wearing clothing that’s too loose can increase your risk of falling or being hit by equipment. Comfort: Working out in comfortable clothing can make a big difference in how enjoyable your workout is. If you’re constantly readjusting your clothes or if your clothes are chafing you, it’s going to be much harder to stay focused on your workout. The right workout gear should allow you to move freely and focus on your fitness goals. Better performance: When you have the right gear for your workouts, you’ll be able to perform at your best. The right shoes will support your feet and help you to avoid injuries. Breathable fabrics will keep you cool and dry while allowing your skin to breathe. This can lead to better overall performance in your workouts. Increased confidence: Wearing the right workout gear can give you a boost of confidence. When you feel good about what you’re wearing, you’ll be more likely to stick with your fitness goals. Additionally, feeling confident in your appearance can make working out more enjoyable. Exercise 2 Proper Fitness Clothing Attire and Footwear NAME: ___________________________________________ Score: ______________________ SECTION ________________________________________ Date: _______________________ Activity 1: Direction: Write TRUE if the statement is correct, and FALSE if it is not (1pts each) WRITE E _________________1. When choosing exercise clothing, consider both fabric and fit. _________________2. It is best to avoid cotton. _________________3. Having the right footwear and clothing for your sport can give you both comfort and safety. _________________4. Wear form-fitting for activities like biking, and swimming _________________5. Cotton is also a good choice to keep you cool, dry, and naturally odor-free. _________________6. You don’t need to replace shoes when they start to feel uncomfortable or the soles look worn. _________________7. Running shoes are not light, flexible, nor supportive for simple forward strides. _________________8. Wear loose-fitting for activities like basketball and strength training. _________________9. Dri-fit is well-known and used fabric today by those who exercise. _________________10. Many quick-drying fabrics are synthetic and made of polyester or polypropylene. Activity 2: Direction: Briefly describe the importance of the following fitness attire and footwear (5pts each) 1. _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ 2. _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ 3. _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ Module Basic Stretching and 3 Warm-Up Exercises Objectives 1. Explain the importance of stretching and warm-up exercises 2. Identify the different stretching and warm-up exercises Warmup & Stretching To stay safe and get the most out of your workout you must always include a pre-workout warm-up before you begin and then finish with a cool down to get your body back into gear. The difference between warm-ups and stretching During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what warm-ups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility. Once muscles have worked, they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it. Timing: We start with a warmup and then we finish our training session with a cool- down and some stretching. Warmups are critical to a better performance and fewer injuries but stretching is somewhat of an optional extra - we can do it, we should do it but not doing it will not cause any issues, most times. It is highly recommended nonetheless. Important difference: warm-ups should always be dynamic, always use active exercises (e.g., hops, rotations, chest expansions) to get our bodies ready. We need to get the blood flowing, especially during colder seasons. Our bodies benefit from stretches after we have already worked out - our muscles are more susceptible to them allowing us to stretch further and hold the stretches longer. Warm-Ups The purpose of a warm-up is to warm your body and prepare it for the exercises to come. Usually, a warm-up will consist of activities at a slower pace and reduced intensity. The goal of a warm-up is to increase your body temperature, therefore warming up your muscles. Blood flow and flexibility will increase during a warm-up. The warm-up may cause mild sweating, but it shouldn't leave you tired or fatigued. During a warm-up, your heart rate and breathing will increase. A warm-up also promotes blood flow to your muscles to provide them with more oxygen and nutrients so they don't get fatigued. Your muscles also warm up, which increases muscle flexibility and makes exercises easier to complete. By preparing your muscles for exercise, your reaction time is increased and nerve pathways are ready for exercise. In addition to all the physical benefits of a warm-up, it also prepares you mentally for the upcoming exercises. Warm-ups can consist of a variety of exercises and stretches. Contradictory to many beliefs, solely stretching as a warm-up will not warm you up properly. Instead, a dynamic warm-up (also called dynamic stretching) is more effective. Instead of holding still while stretching (also called static stretching), during a dynamic warm-up you move multiple muscles and joints. A warm-up should last approximately 5 to 10 minutes. Choose a warm-up that mimics the exercises you will be doing. For example, if you are about to participate in weight lifting exercises, do the same movements without the weights. Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles. Dynamic Warm-Up Exercises Be sure to use proper technique, posture and knee control. Don't bounce or jerk when you stretch. Gently stretch to a point of tension, not pain. Hold stretches for 30 seconds, and repeat three to five times. 1. Head rotation Starting position: Stand with your legs straight, Place your feet at shoulder-width, Keep your hands loosely at your sides. Exercise: 20 Repetitions Rotate your head clockwise and counter clockwise. 2. Forearm rotation Starting position: Position as above, hands rose to shoulder height. Exercise (Perform dynamic forearm rotation at the elbow): 30 seconds inwards, 30 seconds outwards. 3. Arm rotation Starting position: Place your legs at shoulder-width, Keep your arms straight at your sides. Exercise (Perform both arms rotations simultaneously): 20 times clockwise, 20 times counter clockwise, 20 times in opposite directions. 4. Shoulders rotation Starting position: Place your legs at shoulder-width, Keep your arms straight at your sides. Exercise: 20 Repetitions Perform both shoulders rotation clockwise and counter clockwise. 5. Wrists rotation Starting position: Fingers clasped. Exercise: 60 Seconds Perform wrists rotation in both directions. 6. Torso swings Starting position: Stand with your legs straight, Place your feet at shoulder-width, Bend your torso forward 90 degrees, Raise both arms straight to the outside. Exercise: 15 Repetitions to each side Perform the most extensive movements to the left and to the right. Look at the hand you are lifting. 7. Torso bends Starting position: Place your feet at shoulder-width, Keep your knees straight while performing the exercise. Exercise: 40 Repetitions Count the bends made to the left leg 1, the right leg 2 and straightening the body 3. Join your legs and try to touch your forehead to your knees (stay like this for a few seconds) 8. Hips rotation Starting position: Place your hands on your hips and your head straight. Exercise: 10 Repetitions Perform extensive hips rotation. Perform the exercise 10 times clockwise and 10 times counter clockwise. 9. Knees rotation Starting position: Place your feet slightly apart, and hands on hips. Exercise: 10 repetitions for each leg Raise your knee-bent leg. Perform knee rotation to the right and to the left. Change the leg. 10. Feet rotation Starting position: Place your feet slightly apart, shifting your body weight on one foot, stand on the toes of your other leg. Exercise: 10 repetitions for each leg Perform rotation of the raised foot clockwise and counter clockwise. Change the leg. 11. Abdominal muscles Starting position: Lie down on your back, lift your leg about 15 cm above the ground. Exercise: 2 TIMES 30 SECONDS EACH TIME Perform horizontal scissors for 30 seconds. 5 seconds’ break. Perform vertical scissors for 30 seconds. 12. Back muscles Starting position: Lie down on your stomach. Exercise: 20 Repetitions Lift your hands and legs simultaneously and keep them in the air for 1 second. Stretching Everyone can get flexible if they work at it. Some people have a natural gift for flexibility others have to struggle to gain every little bit but everyone can get there. It takes persistence and regular training and the muscles adapt and respond. The best time to stretch is post-workout when our muscles are completely relaxed, thoroughly warmed up and capable of giving us the most stretch, easiest. When muscles are really well warmed up, they exhibit a high degree of plasticity. That means that not only do they stretch but after stretching and cooling down they maintain an increased range of movement and display greater flexibility. This is the reason why everyone should stretch: range of movement. Whether you are a boxer or a ballet dancer your sport will necessitate your muscles performing by working through a range of motion. Muscles that are tight and constricted tend to work against each other to perform the move. That means that energy which should be used in the move itself is actually soaked up by fighting against the muscles themselves and the supporting muscle groups. This leeches away power. 1. Quad stretch Stand and hold onto a wall or the back of a chair for balance if needed. Grab the top of the left foot and bend your knee, bringing the foot towards the glutes, knee pointing straight at the floor. You should feel a stretch down the front of your leg. Squeeze your hips forward for a deeper stretch. Hold for 15 to 30 seconds and switch sides, repeating one to three times per leg. 2. Standing Hamstring Stretch Take your left foot forward and tip from the hips, keeping the back flat. Lower down until you feel a stretch in the back of the leg. Rest the hands on the upper thighs to give your back some support. Hold for 15 to 30 seconds and switch sides, repeating one to three times. 3. Chest and Shoulder Stretch Sit or stand and clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest. Hold for 15 to 30 seconds, repeating one to three times. 4. Upper Back Stretch Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back. Contract the abs to get the most out of this stretch. Hold for 15 to 30 seconds, repeating one to three times. 5. Biceps Stretch Take your arms out to the sides, slightly behind you, with your thumbs up, like a hitchhiker. Rotate your thumbs down and back until they are pointing to the back wall to stretch the biceps. Hold for 15 to 30 seconds, repeating one to three times. 6. Shoulder Stretch Take your right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders. Try dropping the shoulder down if you're not feeling a stretch. Hold for 15 to 30 seconds and switch sides, repeating one to three times on each side. 7. Seated Side Stretch Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. Stretch up and then over to the right, feeling a stretch down your left side. Hold for 15 to 30 seconds and switch sides, repeating one to three times. 8. Triceps Stretch Bend your right elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your triceps. Hold for 15 to 30 seconds and switch sides, repeating one to three times. Cool-down Similar to the warm-up, the cool-down, also known as the recovery period, usually consists of exercises at a slower pace and reduced intensity. This allows for your heart rate, breathing, and blood pressure to return to normal at a slower pace. The cool-down aids in your body's recovery after exercise and allows blood to return to your heart from your muscles. This will reduce the chance of your muscles being sore after exercise. Completing a cool-down is not only beneficial immediately after the completion of exercises but also helps prepare your body for future workouts. By stretching out those muscles and properly cooling down, you will be more prepared to exercise sooner rather than later. If your body does not cool down properly, it will take longer for you to feel up to exercising again. All of the examples of warm-up exercises can also be used as cool-down exercises. There are several benefits of a cool-down. It reduces the potential for DOMS (delayed onset muscle soreness). It can take 24 to 48 hours for your body to feel sore after exercising. Just because your muscles and joints may not be sore immediately after you've completed your exercises doesn't mean you won't feel sore later that day or the next day. A cool-down helps your body remove lactic acid, a by-product of vigorous exercise. If you do not cool down, the lactic acid may pool in your muscles, causing increased soreness. 1. Child’s Pose Start on your hands and knees, before straightening your arms and leaning back until your backside sits on your heels. Look towards the floor, and take a moment to relax in this position. 2. Child's Pose with Lat Reach In child's pose reach your arms over to the left and stay there for 45secs to a minute. Do the same on your right side. 3. Upward-facing Dog Roll over onto your front and get yourself into a low cobra, by bending at your lower back and lifting your chest. Support the weight of the body on your hands, but with your elbows bent. Straighten your arms, either a little more, so you're in high cobra, or fully, so you're in an upward-facing dog position, as in the image shown. 4. Cat Cow Start on all fours with your arms shoulder-width apart. Arch your back and look up. Hold this position for five seconds. Tuck your chin and crunch your rib cage toward your pelvis. Hold this position for five seconds. Keep repeating. 5. Hip-flexor Stretch Lunge your right leg out in front of you and put your left knee on the floor. You can perform this stretch with your left shin parallel to the floor or you can raise your leg 180 degrees and grab onto it with your left hand. Drive your hip forward, while maintaining a straight back. Hold the position for 30 seconds, and repeat 2 to 5 times with each leg, trying to increase your stretch each time. 6. Pigeon Pose Get into a press-up position and swing your right knee towards your left hand. Keep swinging the knee round until it hits your right hand and put the knee down on the floor so that it's in line or just behind your arms. Drop down onto your forearms to deepen the stretch, before repeating on your left side. 7. Lying Torso Twist Lie on your back and bring your knees in towards your chest. With your shoulder blades square onto the floor and your arms stretched out, so you're in a T shape, move your knees down to one side. Look in the opposite direction to your legs and hold. Return to center and repeat the stretch on the other side. 8. Scorpion Lying face down with your arms spread wide, lift your left leg until it crosses over your right. Your foot should land somewhere near your waist. Bend your left elbow and use your left hand for balance. 9. Shoulder Stretch Bring one arm across your body and cross at the elbow with the other arm. Hold for 30 seconds. 10. Tricep Stretch Lift your right arm to the ceiling, then bend at the elbow so your right palm falls towards the center of your back. Place your left hand on top of your right elbow and use it to gently push your elbow lower down your back. Hold this stretch 30 seconds for three to four repetitions on each side. 11. Neck Circles Standing tall and with your feet shoulder-width apart. Move your neck is circles, first clockwise and then anti- clockwise. Exercise 3 Basic Stretching and Warm-Up Exercises NAME: ___________________________________________ Score: ______________________ SECTION ________________________________________ Date: _______________________ Activity 1: NAME IT: Write the correct name of exercises on the space provided (2 points each) WRITE E 1. 6. 11. 2. 7. 12. 3. 8. 13. 4. 9. 14. 5. 10. 15. Activity 1: Directions: Write the 5 differences of warm-up, stretching, and cool-down exercises on the circles below. Put the things that makes the three unique from each other (30 points) 1. _____________ 1. _____________ 2. _____________ 2. _____________ 3. _____________ 3. _____________ 4. _____________ 4. _____________ 5. _____________ 5. _____________ 1. _____________ 2. _____________ 3. _____________ 4. _____________ 5. _____________ Module Safety Guidelines for 4 Physical Fitness Tests Objectives 1. Explain the importance of safety guidelines for physical fitness tests 2. Identify the different protocols and safety guidelines for physical fitness tests Physical Fitness Tests The PFT is a set of measures designed to determine a student’s level of physical fitness. It is intended to test two categories of physical fitness commonly referred to as: Health-Related and Skill-Related. Health-related component refer to those physical attributes which enable a person to cope with the requirements of daily living such as cardiovascular endurance or stamina, muscular strength and endurance, flexibility and the appropriate body mass index (BMI). Skill-related components are physical abilities that show potential for good performance in certain skills (usually in sports) like running speed, agility, reaction time or quickness, balance and coordination. Physical Fitness Test Objectives: 1. To determine the level of fitness of students. 2. To identify strength and weaknesses for development and improvement. 3. To provide baseline data for selection of physical activities for enhancement of health and skill performance. 4. To gather data for the development of norms and standards. 5. To motivate, guide and counsel pupils/students in selecting sports for recreation, competition and lifetime participation. Nutritional Preparation Ensure you are well nourished on the day of testing. Where possible, consume a high carbohydrate diet in the 24 hours prior to the testing sessions (such as pasta, potatoes, cereals, toast, fruit etc.). In the two hours before completing the tests do not consume a heavy meal; however, you are strongly advised to have eaten some food in the four hours preceding testing. Caffeine products (such as coffee, cola or tea) should be avoided on the day of testing. Alcoholic beverages and tobacco products should be avoided 24 hours prior to testing. Ensure you are fully hydrated, particularly in hot conditions. Drink regularly in the days leading up to the test, particularly in the 12 hours prior to testing. Top up body fluids by drinking water regularly throughout the testing session. Continue to consume adequate fluids following exercise to replace any fluids lost during testing. Physical Preparation Avoid heavy strenuous exercise for the 24 hours prior to testing. Do not exercise at all on the day of testing to ensure you are well rested. Wear appropriate clothing for the conditions (e.g. shorts/track pants and t- shirt/singlet/sports top) and non-slip athletic footwear with laces securely fastened. Remove restrictive jewelry, watches, bracelets or hanging earrings that may get caught in equipment. Do not participate in the testing if you are suffering any injury or illness that is likely to worsen as a result of participation or you are unwell/not in good general health. Be sure to warm-up prior to the commencement of testing. See warm up guidelines. Cool down appropriately. Do not sit or lie down immediately following maximal exercise. Following completion of testing continue moderate-to light aerobic activity (jog or walk) for 5 minutes followed by some light stretching of both the upper and lower body. Test Protocol and Safety Guidelines Explain the purpose and benefits that can be derived from the physical fitness tests. Administer the tests at the beginning of the school year and on a quarterly basis, thereafter, to monitor improvement. Prepare the following testing paraphernalia: 1. First Aid Kit 2. Drinking Water (and a small towel or bimpo to wipe their perspiration) 3. Individual score cards. 4. During testing: a. Body Composition – tape measure, bathroom scale, L- square b. Flexibility – ruler, tape measure c. Cardiovascular Endurance – stop watch, step box/stairs d. Muscular Strength – exercise mat e. Speed – stop watch f. Power – meter stick/tape measure, basketball ball g. Agility – tape measure, masking tape/chalk, stop watch h. Reaction Time – plastic ruler (24 inches), table or arm chair i. Coordination – sipa (washer with straw)/20pcs bundled rubber bands/any similar local materials j. Balance – stop watch Observe the following prior to actual day of testing: a. The testing stations should be safe and free from obstructions. b. The same equipment and testing stations should be used in the start-of-the-year testing and subsequent quarterly testing. c. With the guidance of the teacher, allow students to go through the various tests with minimal effort exerted to familiarize themselves with testing procedures. d. The tests requiring cardio-vascular endurance and those other tests which involve the same muscle groups should not be taken in succession. See suggested sequence of administering the tests Day 1 Day 2 Day 3 BMI Basic Plank Hexagon Agility Test 3-minute step 40-meter sprint Juggling Push Up Standing Long Jump Stick Drop Test Stork Balance Sit and Reach Zipper Test Students should wear appropriate clothing: t-shirt, jogging pants and rubber shoes, or any suitable sports attire. However, when taking the BMI test, it is recommended that the students wear shorts. Wearing different clothing in all the testing sessions for BMI could affect the results. Conduct warm-up and stretching exercises before the tests except for the 3-Minute Step Test. Exercise 4 Safety Guidelines for Physical Fitness Tests NAME: ___________________________________________ Score: ______________________ SECTION ________________________________________ Date: _______________________ Activity 1: Identification: Identify the following questions with the correct responses; write your answer on the space provided before each item (5 pts) WRITE E __________1. These are physical attributes which enable a person to cope with the requirements of daily living such as cardiovascular endurance or stamina, muscular strength and endurance, flexibility and the appropriate body mass index (BMI). __________2. These are physical abilities that show potential for good performance in certain skills like running speed, agility, reaction time or quickness, balance and coordination. __________3. It is designed to determine a student’s level of physical fitness. __________4. This should be conducted before the tests except for the 3-Minute Step Test. __________5. Wearing this in all the testing sessions for BMI could affect the results. Activity 2. Reflective Essay 1. What is the importance of safety guidelines before conducting physical fitness tests _________________________________________________________________________________________________ _________________________________________________________________________________________________ 2. Among the safety guidelines and protocols, what do you think is the most important before conducting physical fitness tests? How do you say so? _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ Health and Skills Related Module Components of Physical 5 Fitness Objectives 1. Identify the different health and skills related components of physical fitness 2. Determine the importance of health and skills related components of physical fitness Physical fitness measures are closely allied with disease prevention and health promotion; thus, it is common and appropriate to measure components of physical fitness before preventive and rehabilitative programs. Physical fitness can be modified through regular physical activity and exercise. Physical fitness components have been shown to have a significant positive relationship with enhanced outcomes in physical activity, including sports participation. Health-Related Fitness Good health has a strong relationship with health-related components of physical fitness because it determines the ability of an individual to perform daily activities with vigor and demonstrate the capacities associated with low risk of premature development of the hypokinetic diseases. It is also known as physiological fitness. 1. Flexibility. The ability of the joints to move through their full range of motion. Frequency: 3-5 days a week. Intensity: 15-30 seconds. Time: Stretch for 15-30 Seconds. Type: Warm-up or cool down, & dynamic or static stretches can be done. Stretching should feel warm and fuzzy, and never cause one pain. Never bounce when stretching, and stretch longer or more often to improve. Good flexibility in the joints can prevent injuries through all stages of life. 2. Cardiorespiratory Endurance. The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body's cells while you are being physically active. Frequency, Intensity, Time, and Type depend on the goals of the individual. To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. 3. Muscular Strength. The amount of force that a muscle can apply in a given contraction. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or resistance exercises. More weight with less reps will promote muscular strength. Ask a professional for help before beginning a strength training program. Safety first! Frequency: 2-3 times a week Intensity: For general strengthening, choose a weight you can lift safely 8-12 times. Reps and sets should be determined based on your goals. Time: 30-60 minutes & make sure to give the muscle worked at least a 24–48- hour rest period. Type: Anaerobic activities such as weight lifting are good to develop muscular strength and endurance. More weight less reps to develop strength. Less weight and more reps to develop endurance. 4. Muscular Endurance. The ability of the muscles to keep working (contract) over a period of time. When most people think of muscular endurance, they think of things like running and cycling. The fact is, muscular endurance is important to almost any activity that requires any use of physical strength and is one of the more important aspects of physical fitness and performance. Frequency: 2-3 times a week Intensity: For general strengthening, choose a weight you can lift safely 8-12 times. Reps and sets should be determined based on your goals. Time: 30-60 minutes & make sure to give the muscle worked at least a 24–48- hour rest period. Type: Anaerobic activities such as weight lifting are good to develop muscular strength and endurance. More weight less reps to develop strength. Less weight and more reps to develop endurance. 5. Body Composition. Refers to the ration of lean body tissue (muscle & bone) to body- fat tissue. A person's total body weight (what you see on a scale) may not change over time. But the bathroom scale does not assess how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight. To improve your body composition all the health-related components of fitness and good nutrition are critical. Keep in mind that nutrition impacts exercise, and exercise impacts nutritional needs. Learn how to eat healthier without eliminating all the important food groups, instead learn to pick all natural and nutrient- dense foods. The right energy will help your body with maintenance functions, improve your physical work, and help your body rebuild and repair after a strenuous workout. Skill-Related Fitness It is also known as performance-related fitness components. It is associated with athletic competition but should be considered in the overall fitness of all individuals. These components are pertaining with the athletic ability of an individual. 1. Agility. Is the ability to change the position of your body and to control the movement of your whole body. Agility is an important quality in many sports, because you must change direction rapidly and always have your body under control. 2. Balance. Is the ability to keep an upright posture while either standing still or moving. Good balance in essential in many activities like skating, surfing, skiing, and gymnastics. 3. Power. Is the ability to perform with strength at a rapid pace. Strength and speed are both involved in power. Football players, swimmers, shot- putters, discus throwers, and high jumpers are examples of athletes who typically have a high degree of power. 4. Reaction Time. Is the amount of time it takes to start a movement once your senses signal the need to move. People with good reaction time can usually start quickly in track and swimming or react quickly in ping pong or karate. 5. Coordination. Is the integration of eye, hand, and foot movements. This component is necessary for success in such sports as baseball, softball, tennis, golf, and basketball. 6. Speed. Is the ability to cover a distance in a short amount of time. Speed is a very important factor in many sports and activities. Short runs are used to evaluate speed. Exercise 5 Health and Skills Related Components of Physical Fitness NAME: ___________________________________________ Score: ______________________ SECTION ________________________________________ Date: _______________________ Activity 1: Identification: Identify the following questions with the correct responses; write your answer on the space provided before each item (15pts) WRITE E _________________1. This component has been shown to have a significant positive relationship with enhanced outcomes in physical activity, including sports participation. _________________2. The ability of the joints to move through their full range of motion _________________3. The ability to change the position of your body and to control the movement of your whole body. _________________4. The ability of the muscles to keep working (contract) over a period of time. _________________5. Also known as physiological fitness. _________________6. The ability to keep an upright posture while either standing still or moving. _________________7. The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body's cells while you are being physically active. _________________8. Also known as performance-related fitness components _________________9. Refers to the ration of lean body tissue (muscle & bone) to body-fat tissue. _________________10. The amount of force that a muscle can apply in a given contraction. _________________11. The ability to perform with strength at a rapid pace. _________________12. The ability to cover a distance in a short amount _________________13. The amount of time it takes to start a movement once your senses signal the need to move. _________________14. The integration of eye, hand, and foot movements _________________15. Type of activities that are good for muscular strength and endurance. Activity 2: Direction: Create a concept map showing the skills and health related components and its importance on physical fitness (20 points) Module Physical Fitness Battery 6 Test Objectives 1. Identify the physical fitness battery test 2. Determine the importance of physical fitness battery test Fitness and Performance Test Batteries are commonly used in sports to assess fitness and performance characteristics of athletes. The results are used to evaluate training adaptations and player selection. Various fitness and performance characteristics are assessed as part of the test battery or set of tests. The Eurofit Physical Fitness Test Battery is a set of nine physical fitness tests covering flexibility, speed, endurance and strength. The standardized test battery was devised by the Council of Europe, for children of school age and has been used in many European schools since 1988. The series of tests are designed so that they can be performed within 35 to 40 minutes, using very simple equipment. This battery of tests used to assess physical fitness in schools (children and adolescents), health-related fitness in adults and in sporting clubs. 1. The Flamingo Balance Test is total body balance test, and forms part of the Eurofit Testing Battery. The test requires participants to stand on one leg on a beam, with the other leg flexed at the knee and the foot of this leg held close to the buttocks. This single leg balance test assesses the strength of the leg, pelvic, and trunk muscle as well as dynamic balance. Purpose: To assess the ability to balance successfully on a single leg. Equipment required: stopwatch, metal beam 50cm long, 5cm high and 3cm wide (the beam is stabilized by two supports at each end, and should have a non-slip surface) Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Perform an appropriate warm-up. Procedure: Stand on the beam with shoes removed. Keep balance by holding the instructor's hand. While balancing on the preferred leg, the free leg is flexed at the knee and the foot of this leg held close to the buttocks. Start the watch as the instructor lets go. Stop the stopwatch each time the person loses balance (either by falling off the beam or letting go of the foot being held). Start over, again timing until they lose balance. Count the number of falls in 60 seconds of balancing. If there are more than 15 falls in the first 30 seconds, the test is terminated and a score of zero is given. Scoring: The total number of falls or loss of balance in 60 seconds is recorded. 2. The Plate Tapping Test (Reaction Tap Test) is a reaction test using an alternating wall tapping action which measures upper body reaction time, hand-eye quickness and coordination. Purpose: to assess the speed and the coordination of limb movement. Equipment required: table (adjustable height), yellow discs (20cm diameter), rectangle (30 x 20 cm), stopwatch. Pre-test: Explain the test procedures to the subject. Obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender. Procedure: If possible, the table height should be adjusted so that the subject is standing comfortably in front of the discs. The two yellow discs are placed with their centers 60 cm apart on the table. The rectangle is placed equidistant between both discs. The non-preferred hand is placed on the rectangle. The subject moves the preferred hand back and forth between the discs over the hand in the middle as quickly as possible. This action is repeated for 25 full cycles (50 taps). Results: The time taken to complete 25 cycles is recorded. Perform the test twice and the best result is recorded. 3. The sit and reach test are a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility. Equipment required: sit and reach box (or alternatively a ruler can be used, and a step or box). Procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing downwards, and the hands-on top of each other or side by side, the subject reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at least one-two seconds while the distance is recorded. Make sure there are no jerky movements. Scoring: The score is recorded to the nearest centimeter or half inch as the distance reached by the hand. Some test versions use the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet. There is also the modified sit and reach test which adjusts the zero-mark depending on the arm and leg length of the subject. There are some norms for the sit and reach test and also examples of some actual athlete results. 4. The Standing long jump, also called the Broad Jump, is a common and easy to administer test of explosive leg power. It is one of the fitness tests in the NFL Combine. The standing long jump was also once an event at the Olympic Games, and is also an event in Sports Hall competitions in the UK and part of the power quadrathlon and jumps decathlon assessment. Purpose: to measure the explosive power of the legs Equipment required: tape measure to measure distance jumped, non-slip floor for takeoff, and soft-landing area preferred. Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Check and calibrate the equipment if required. Perform a standard warm-up. The take off line should be clearly marked. Procedure: The athlete stands behind a line marked on the ground with feet slightly apart. A two-foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, the best of three attempts. 5. The purpose of the handgrip strength test is to measure the maximum isometric strength of the hand and forearm muscles. Handgrip strength is important for any sport in which the hands are used for catching, throwing or lifting. Also, as a general rule people with strong hands tend to be strong elsewhere, so this test is often used as a general test of strength. Equipment required: handgrip dynamometer Pre-test: Explain the test procedures to the subject. Prepare forms and record basic information such as age, height, body weight, gender, hand dominance. Calibrate dynamometer, adjust to suit the subject. Procedure: The subject holds the dynamometer in the hand to be tested, with the arm at right angles and the elbow by the side of the body. The handle of the dynamometer is adjusted if required - the base should rest on the first metacarpal (heel of palm), while the handle should rest on middle of the four fingers. When ready the subject squeezes the dynamometer with maximum isometric effort, which is maintained for about 5 seconds. No other body movement is allowed. The subject should be strongly encouraged to give a maximum effort. Variations: The position of the arm and hand can vary in different grip strength protocols. Various positions include the elbow being held at right angles as per the above procedure, the arm hanging by the side, and the extended arm being swung from above the head to by the side during the squeezing motion. The Eurofit Test Manual recommends squeezing for 3 seconds. The procedure for the Groningen Elderly Tests has the subject hang their hand by their side, one practice trial, best of three attempts with 30 seconds rest between. Scoring: The best result from several trials for each hand is recorded, with at least 15 seconds recovery between each effort. The values listed below (in kg and lbs.) give a guide to expected scores for adults. These values are the average of the best scores of each hand. See more Hand Grip Strength Norms. Other protocols will just use the score from the dominant hand, or compare the left- and right-hand results 6. The sit-up test is a measure the endurance of the abdominal and hip-flexor muscles. The aim of this test is to perform as many sit-ups as you can in 30 seconds. Purpose: This test measures the endurance of the abdominal and hip-flexor muscles. Equipment required: floor mat or flat ground, stopwatch, partner to hold feet. Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Perform an appropriate warm-up. See more details of pre-test procedures. Procedure: The aim of this test is to perform as many sit-ups as you can in 30 seconds. Lie on the mat with the knees bent at right angles, with the feet flat on the floor and held down by a partner. The fingers are to be interlocked behind the head. On the command 'Go', raise the chest so that the upper body is vertical, then return to the floor. Continue for 30 seconds. For each sit up the back must return to touch the floor. Scoring: The maximum number of correctly performed sit ups in 30 seconds is recorded. The sit up will not be counted if the subject fails to reach the vertical position, fail to keep your fingers interlocked behind your head, arch or bow your back and raise your buttocks off the ground to raise your upper body, or let your knees exceed a 90-degree angle. Scoring: The maximum number of correctly performed sit ups in 30 seconds is recorded. The sit up will not be counted if the subject fails to reach the vertical position, fail to keep your fingers interlocked behind your head, arch or bow your back and raise your buttocks off the ground to raise your upper body, or let your knees exceed a 90-degree angle. 7. Bent-Arm Hang Test measures upper body relative strength and endurance. The following describes the procedures as used for the Eurofit Manual. This test is commonly called the Flexed-Arm Hang. Purpose: to measure upper body relative strength and endurance. Equipment required: Stopwatch, an elevated horizontal bar. Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Perform an appropriate warm-up. Procedure: The subject is assisted into position, the body lifted to a height so that the chin is level with the horizontal bar. The bar is grasped using an overhand grip (palms are facing away from body), with the hands shoulder width apart. The timing starts when the subject is released. They should attempt to hold this position for as long as possible. Timing stops when the person's chin falls below the level of the bar or the head is tilted backward to enable the chin to stay level with the bar. Scoring: The total time held in the flex-arm position in seconds is recorded. 8. The 10 x 5m Shuttle Test is a measure of speed and agility, and is part of the Eurofit Testing Battery. Participants run back-and- forth over 5 meters, for a total of 50m. This is different from a similarly named 5m multiple shuttle test, which increases the shuttle distance by 5m each time. Purpose: this is a test of speed and agility Equipment required: stopwatch, measuring tape, marker cones, a flat non-slip surface. Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the test area. Perform an appropriate warm-up. Procedure: marker cones and/or lines are placed five meters apart. Start with a foot at one marker. When instructed by the timer, the subject runs to the opposite marker, turns and returns to the starting line. This is repeated five times without stopping (covering 50 meters in total). At each marker both feet must fully cross the line. Scoring: Record the total time taken to complete the 50 m course. 9. The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20-meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps. Equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, beep test audio, audio player, recording sheets. Pre-test: Explain the test procedures to the subject (many beep test audios have an explanation at the start of the recording). Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions (particularly the weather and running surface). Measure and mark out the course. Ensure that the participants are adequately warmed-up. Procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason, the test is also often called the 'beep' or 'bleep' test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning. Scoring: The athlete's score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. Record the last level completed (not necessarily the level stopped at). These norms table below is based on personal experience, and gives you a very rough idea of what level score would be expected for adults, using the standard Australian beep test version. There is a more detailed table of norms for the beep test. This level score can be converted to a VO 2max equivalent score using this calculator. Exercise 6 Physical Fitness Battery Test NAME: ___________________________________________ Score: ______________________ SECTION ________________________________________ Date: _______________________ Activity 1: Identification: Identify the following questions with the correct responses; write your answer on the space provided before each item (10 pts) WRITE E _____________________1. Is used to assess physical fitness in schools (children and adolescents), health-related fitness in adults and in sporting clubs. _____________________2. This test requires participants to stand on one leg on a beam, with the other leg flexed at the knee and the foot of this leg held close to the buttocks. _____________________3. It measures the maximum isometric strength of the hand and forearm muscles. _____________________4. This test is commonly called the Flexed-Arm Hang. _____________________5. It is measure of speed and agility, _____________________6. Also called the Broad Jump. _____________________7. It is a reaction test using an alternating wall tapping action which measures upper body reaction time, hand-eye quickness and coordination. _____________________8. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps. _____________________9. It measures the endurance of the abdominal and hip-flexor muscles. _____________________10. This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility. Activity 2: Directions: Among the Physical Fitness Battery Tests in this lesson, choose one and perform it following the procedure. After conducting the test, write a 10-sentence essay about your experience while doing the test. Answer the guide questions in writing your essay on the space provided below (20pts) Guide Questions: 1. Why did you choose this test? 2. Do you find it easy or difficult? 3. What struggles did you face while performing the test? 4. Did you experience any pain in any part of your body? 5. What are your realizations after the test? _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Module Workout Injuries and 7 Exercise Prescriptions Objectives 1. Identify the different workout injuries and how to prevent them 2. Determine the importance of exercise prescriptions A workout injury can happen to anyone, no matter your experience or fitness level. Even walking can cause an injury. But you can significantly cut your risk of getting hurt by following certain workout precautions. Common Workout Injuries People hurt themselves in all kinds of ways when they work out. Common workout injuries include: Muscle pull and strain. A strain is when a muscle is stretched too much and tears. It is also called a pulled muscle. A strain is a painful injury. It can be caused by an accident, overusing a muscle, or using a muscle in the wrong way. Sprained ankle. A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way. This can stretch or tear the tough bands of tissue (ligaments) that help hold your ankle bones together. Shoulder injury. Shoulder injuries are frequently caused by athletic activities that involve excessive, repetitive, overhead motion, such as swimming, tennis, pitching, and weightlifting. Knee injuries. The knee is a complex joint with many components, making it vulnerable to a variety of injuries. Some of the most common knee injuries include sprains, ligament tears, fractures, and dislocations. Shin splint. The term "shin splints" refers to pain along the shin bone (tibia) — the large bone in the front of your lower leg. Shin splints are common in runners, dancers and military recruits. Medically known as medial tibial stress syndrome, shin splints often occur in athletes who have recently intensified or changed their training routines. The increased activity overworks the muscles, tendons and bone tissue. Tendinitis. Tendinitis is inflammation of the thick fibrous cords that attach muscle to bone. These cords are called tendons. The condition causes pain and tenderness just outside a joint. Tendinitis can occur in any tendon. But it's most common around shoulders, elbows, wrists, knees and heels. Wrist sprain or dislocation. A sprain is the least severe of the orthopedic wrist injuries. It occurs when ligaments in the hand are torn or broken, but this does not result in a dislocation. Like other wrist injuries, it can be the result of a sports collision. Preventing Workout Injuries There are simple steps that can help keep you injury-free during your workout. But first, pay attention to this general rule. If you're a woman over age 55, check with your health care professional before you start an exercise program. Then you'll be sure you're healthy enough for working out. The same applies to a man over age 45 or a person with any medical condition. Here are guidelines for avoiding injuries during your workout: 1. Warm-up and cool-down. Every workout should begin with a warm-up and end with a cool-down period. A warm-up helps your body get ready for exercise. It gradually increases your heart rate and loosens your muscles and joints. Some ways to warm up: Ride an exercise bike Jump rope Jog in place for 5 to 10 minutes A cool-down after you work out is important to slowly bring your heart rate back to normal. Walking for 5 to 10 minutes after you work out is one way to cool down. 2. Stretch. Do dynamic stretching before and after you work out. This will help increase flexibility. Research is conflicting as to whether it can also help prevent injury, it’s best to stretch after you warm up and cool down. 3. Ease into it. When you begin an exercise routine or start a new workout program, start slowly. Then gradually build up the intensity, duration, and frequency. Don't push yourself too hard. As your fitness abilities increase, you will be able to challenge yourself more. 4. Cross-train. Vary your workout. Don't overuse one set of muscles. Repeating the same muscle movements frequently can lead to overuse and repetitive-use injuries such as shin splints and tendinitis. Some ways to vary your workout: Run on Day One. Lift weights on Day Two. Swim or cycle on Day Three. 5. Know your trouble spots. Tailor your workout for problem areas. For example, if you have arthritis in your knees, you'll want to build up strength. But don't do exercises that hurt. Check with your doctor. And be sure to start out lightly. 6. Listen to your body. The "no pain, no gain" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day. 7. Fuel your body. Drink plenty of water before, during, and after you work out. Get off to a good start by drinking about 17 to 20 ounces of water about 2 or 3 hours before exercising. A good general rule is to then drink this amount of water: 8 ounces about 20 to 30 minutes before working out 8 ounces every 10 to 20 minutes during your workout 8 ounces within a half hour of when your workout is done Eat a small meal or snack every 2 to 3 hours to keep a steady source of fuel for your body. After your workout, eat a healthy carb and protein snack to replenish your energy stores. 8. See a trainer. Before starting a weightlifting or exercise routine, meet with a trainer. They can show you how to work out correctly. The trainer will help you create a safe and realistic exercise program. 9. Dress right. Wear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet. 10. Rest. Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries. Treating Workout Injuries Injuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse: R: Rest the injury. I: Ice the injury to lessen swelling, bleeding, and inflammation. C: Apply a compression bandage to minimize swelling. E: Elevate the injury, if possible, to reduce swelling. Nonsteroidal anti-inflammatory medications such as ibuprofen can help ease pain and inflammation from the injury. Check with your doctor before using them, though, if you take any other medicines or have medical problems. Most workout injuries will heal on their own in 4 weeks or less. If the injury has not improved within a week, or if it gets worse, seek medical care. And always use common sense. If you're concerned about the injury, it's best to seek medical advice. Until you are fully healed, don’t do the activity that triggered the injury. And avoid any activity that puts strain on the injured area. After you have fully recovered from your injury -- pain-free for more than a week -- start back slowly. Don't try to work out with the same fervor you did before your injury. You will need to rebuild your muscle strength and endurance. It may take 3 weeks of regular exercise to regain your pre-injury fitness level. If you push too hard and too fast, you may injure yourself again. Exercise Prescriptions There are several methodologies to exercise prescription. One of the easier methods is the Frequency, Intensity, Time, and Type (FITT). The ACSM also recommends FITT-VP (Frequency, Intensity, Time, Type, Volume, and Progression). Utilizing these methodologies parallels writing a traditional medication prescription. Each component of the prescription provides a patient with specific information to incorporate aerobic, resistance, flexibility, and neuromotor exercise training into a fitness program. Greenman’s idea of exercise discusses restoring length, strength and control of muscle function as the process of treating muscular imbalances. A successful exercise program restores nervous system control of muscle function as much as possible. To achieve this, he prescribes the following sequence: Sensory motor balance training Stretching of short, tight, hypertonic muscle to symmetry Strengthening of inhibited weak muscles Restoration of symmetrical movement patterns Aerobic conditioning Yet another method of exercise prescription, outlined by McGill, takes on a five-stage progression of training: Stage 1 involves detection and remedy of incorrect motor patterns Stage 2 establishes stability of joints throughout the whole body via exercise and education, with a focus on spine stability Stage 3 develops endurance and applying prior skills to daily activities Stages 4 and 5 are for athletes and includes training strength, speed, power, and agility The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym FITT outlines the key components, or training guidelines, for an effective exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and Type. Frequency. Frequency is a key component of the FITT Principle. Remember that it’s important to know why you’re exercising and what you want to achieve before rushing into any exercise program. Adjust the number of times you exercise per day/week/month to reflect: your current fitness level; the time you realistically have available; your other commitments like family and work; and the goals you’ve set for yourself. Intensity. This is an extremely important aspect of the FITT Principle and is probably the hardest factor to monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate. If you don’t want to spend the money on a heart rate monitor, simply count your heart rate over a 15 second period. All you need is a wrist watch that has a “second’s” display. Feel for your heart beat by either placing your hand over your heart or by feeling for your pulse in your neck or on your wrist. Count the beats over a 15 second period and then multiply by 4. This will give you your exercise heart rate in beats per minute. Time. The time you spend exercising is also an important part of the FITT Principle. The time dedicated to exercise usually depends on the type of exercise undertaken. For example, it’s recommended that to improve cardio-vascular fitness you’ll need at least 30 minutes of non-stop exercise. For weight loss, more time is required; at least 40 minutes of moderate weight bearing exercise. However, when talking about the time required for muscular strength improvements, time is often measured as a number of “sets” and “reps.” A typical recommendation would be 3 sets of 8 reps. Type. The type of exercise you choose will have a big effect on the results you achieve. That’s why it’s important to know what you want to gain from your efforts. For example, if you’re looking to improve your cardio-vascular fitness, then exercises like walking, jogging, swimming, bike riding, stair climbing, aerobics and rowing are very effective. For weight loss, any exercise that using a majority of your large muscle groups will be effective. To improve muscular strength the best exercises, include the use of free weights, machine weights and body weight exercises like push-ups, chin- ups and dips. FITT for Cardio and Weight Loss The FITT Principle is most commonly used for cardiovascular (aerobic) training and weight loss, although it’s also commonly used as part of strength training recommendations (see below). The standard recommendation for cardio training is as follows. Frequency – 5 to 6 times per week. Intensity – Easy to moderate, or about 60-75% of your maximum heart rate. Time – Anywhere from 30 to 60 minutes or more. Type – Any exercise you can do continually, like running, walking, cycling, swimming, rowing, stair-climber, elliptical trainer, etc. FITT for Strength When the FITT Principle is used as part of strength training, the standard recommendations are as follows. Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1- or 2-days rest between each strength session). Intensity – The intensity of your strength training depends on the amount of weight lifted and the sets and reps you do. Basically, the heavier the weight, the less sets and reps, while the lighter the weight, the more sets and reps you can do. Time – The time you spend doing strength training will depend on the intensity of the workout. If the intensity is extremely high, then reduce the time spent doing strength training or include extra rest. If the intensity is low, the time spent doing strength training can be a lot longer. Type – The best types of strength training exercises include free weights, machine weights, hydraulic weight machines, resistance bands and body-weight exercises like push-ups, chin-ups and dips, etc. FITT for Stretching Let’s take a look at how the FITT Principle can be applied to stretching as it relates to improving flexibility and range of motion. Remember, stretching can be used for other activities like warming up and cooling down, but for the purpose of this article let’s stick with stretching for improving flexibility. Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio and strength training, stretching (when done properly) is very relaxing and therapeutic, and will help you recover from your other activities. So, feel free to add stretching to your exercise program every day. Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and range of motion you should do your stretching at a low intensity. Move into the stretch position and as soon as you feel deep tension within the muscle group, stop there. If it’s hurting or painful, you’ve gone too far. On a scale of 1 to 10 aim for a tension of about 6 or 7 out of 10. Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60 seconds. Type – Static, Passive and PNF. For improving range of motion and creating permanent changes in your flexibility the best types of stretching to use are long-hold static stretching, passive (or assisted) stretching and PNF stretching. Exercise 7 Workout Injuries and Exercise Prescriptions NAME: ___________________________________________ Score: ______________________ SECTION ________________________________________ Date: _______________________ Activity 1: Identification: Identify the following questions with the correct responses (10pts) WRITE E _______________1. It can happen to anyone, no matter your experience or fitness level. _______________2. It is when a muscle is stretched too much and tears. _______________3. It is an injury that occurs when you roll, twist or turn your ankle in an awkward way. _______________4. Are frequently caused by athletic activities that involve excessive, repetitive, overhead motion, such as swimming, tennis, pitching, and weightlifting. _______________5. It is a complex joint with many components, making it vulnerable to a variety of injuries. _______________6. Refers to pain along the shin bone (tibia) — the large bone in the front of your lower leg. _______________7. It is an inflammation of the thick fibrous cords that attach muscle to bone. _______________8. It is the least severe of the orthopedic wrist injuries. _______________9. This example of medication can help ease pain and inflammation from the injury. _______________10. This principle outlines the key components, or training guidelines, for an effective exercise program. Activity 2: MODIFIED TRUE OF FALSE: Write T if the statement is True and F, if not. Then write the correct word/term on the space provided before each number (10pts) _______________1. Don’t do dynamic stretching before and after you work out. _______________2. F, I, T, T, stand for: Frequency, Intensity, Time and Technicality _______________3. Do overuse one set of muscles. _______________4. Time is an extremely important aspect of the FITT Principle and is probably the hardest factor to monitor _______________5. Don't push yourself to the point of pain. _______________6. The trust you spend exercising is also an important part of the FITT Principle. _______________7. Drink plenty of water before, during, and after you work out. _______________8. For weight loss, any exercise that using a majority of your large muscle groups will be effective. _______________9. Wear the proper gear for your workout. _______________10. Every workout should begin with a warm-up and end with a cool-down period. Activity 3: Directions: Write a 1 paragraph essay about the importance of exercise prescriptions on the space provided below (10pts) _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ ______________________________________________________________________

Philippine Merchant Marine School Modules in Pathfit-1 Physical Fitness PDF

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