Fitness Training PE 1 PDF

FITNESS TRAINING PE 1 BTVTED 1A || MIDTERMS M, RAV Fitness training is an essential aspect of o Below 18...

FITNESS TRAINING PE 1 BTVTED 1A || MIDTERMS M, RAV Fitness training is an essential aspect of o Below 18.5 – underweight, 18.5 to 24.9 – maintaining a healthy and active lifestyle. Whether a normal, 25 to 29.9 – overweight, 30 to 39.9 – person seeks to improve his/her strength, endurance, obesity, 40 above – morbid obesity flexibility, or overall well-being. Engaging in a well- rounded fitness program can have a profound impact Cardiovascular Endurance Testing (stress testing) to one’s physical and mental health. It measures how efficiently your heart and lungs work to supply oxygen and energy to your body during physical activity. Performing a cardio STARTING A FITNESS PROGRAM assessment test (CAT) is a good idea when beginning 1. ASSESS YOUR FITNESS LEVEL exercise, as well as to re assess your progress. Its result can tell you how hard you can be safely Assessing and recording baseline fitness pushing your heart during exercise. One CAT that is scores can give you benchmarks against which to easy to perform is the YMCA step test. measure your progress. It is also known as a fitness assessment, comprises a series of exercises that help Strength and Endurance Testing evaluate your overall health and physical status (test It measures the maximal amount of force a to use for these exams, it includes body composition muscle group can exert at one time while, muscle tests, cardio stress tests, endurance tests, and range of endurance testing, measures the length of time a motion tests). muscle group can contract and release before it General Health Evaluation fatigues (ex. push-up test, core strength, and stability test). It is important to share your medical history and get the approval from a healthcare. Flexibility Testing o Fitness specialists use one or more screening Measuring the flexibility of your joints is tools to determine your baseline health: vital in determining whether you have postural obtaining vital sign measurements such as imbalances, foot instability, or limitations in your height, weight, resting heart rate (RHR), and range of motion. resting blood pressure (RBP). o Some trainers will also use a physical activity Shoulder Flexibility Testing (sometimes called readiness questionnaire (PAR-Q) comprising zipper test) questions about your general health, medications you take, any medical condition It evaluates the flexibility and mobility of that may impair your ability to exercise. your shoulder joint. While doing the zipper test, the Body Composition Testing distance of your hand will be measured. It describes the components that comprise Sit-And-Reach Testing your total body weight, including your muscles, bones, and fat. The most common methods for This is used to measure tightness in your estimating body composition include the following: lower back and hamstring muscles. Flexibility is measured by how many inches your hands are from Bioelectrical impedance analysis (BIA): your feet when reaching forward. During BIA, electrical signals are sent from electrodes through the soles of your feet to Trunk Lift Testing your abdomen to estimate your body It’s used to measure tightness in your lower composition. back. It is performed while lying face-down on the Body mass index (BMI): BMI is a floor. With your arms at your side, you would be generalized calculation of body fat based on asked to lift your upper body with just your back height and weight (weight in kg/ height in muscles. Flexibility is measured by how many inches meters squared). you can lift yourself off the ground. Skinfold measurements: During skinfold measurements, calipers are used to estimate how much body fat there is in a fold of skin. 2. DESIGN YOUR FITNESS PROGRAM Goodluck sa midterms Note: Keep doing a great job, everyone! FITNESS TRAINING PE 1 BTVTED 1A || MIDTERMS M, RAV Things to remember in designing your fitness You can also use fitness apps for smart devices, program: so that you can track your distance, track calories burned or monitor your heart rate. Consider your fitness goals. Do you plan to lose weight? Or are you preparing for a marathon? 4. GET STARTED Having clear goals can help you measure your progress and stay motivated. Now you're ready for action. As you begin your Create a balanced routine. Engage in at least fitness program, keep these tips in mind: 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly, ideally spread Start slowly and build up gradually. Warm up out over the week. For enhanced health benefits and cool down with light walking or stretching. and weight management, aim for 300 minutes. Increase your pace for 5-10 minutes without Even brief physical activities are beneficial. fatigue, then gradually extend exercise time to Additionally, perform strength training for all 30-60 minutes most days as your stamina major muscle groups twice a week, completing improves. one set of 12 to 15 repetitions at a challenging Break things up if you have to. Incorporate weight. exercise throughout your day with shorter Start low and progress slowly. If beginner, sessions, which can provide aerobic benefits. start slowly. Consult a doctor or therapist for Multiple brief workouts may better fit your guidance if you have an injury or medical schedule than one long session. Any activity is condition to have a better fitness program that beneficial. will suit you. Be creative. Incorporate enjoyable activities like Build activity into your daily routine. Schedule hiking or ballroom dancing into your workout time to exercise as you would any other routine for variety and engagement. Find appointment (ex. plan to watch your favorite activities you enjoy to add to your fitness routine. show while walking on the treadmill). Listen to your body. If you feel pain, shortness Plan to include different activities. Different of breath, dizziness or nausea, take a break. You activities (cross-training), like biking or water may be pushing yourself too hard. exercise, prevents exercise boredom and reduces Be flexible. If you're not feeling good, give injury risk by varying workouts. Alternate yourself permission to take a day or two off. activities such as walking, swimming, and strength training to target different muscle groups. Try high-interval intensity training. In high- 5. MONITOR YOUR PROGRESS interval intensity training, you perform short Reassess your fitness every six weeks after bursts of high-intensity activity separated by starting your program, then quarterly. You may need recovery periods of low-intensity activity. to increase your exercise duration to improve, or you Allow time for recovery. Plan time between might find you’re already on track with your goals. sessions for your body to rest and recover. To regain motivation, set new goals or explore new Put it on paper. A written plan may encourage activities. Starting an exercise program is significant you to stay on track. but manageable with careful planning and pacing, allowing you to build lasting healthy habits. 3. ASSEMBLE YOUR EQUIPMENT Be sure to pick shoes designed for the activity CORE STABILITY TRAINING THROUGH you have in mind (example: running shoes are FUNDAMENTAL MOVEMENT SKILLS; NON- lighter in weight than cross-training shoes, which LOCOMOTOR (STABILIZATION) AND are more supportive). LOCOMOTOR In terms of exercise equipment, choose Core Stability is essential for overall strength, something that's practical, enjoyable and easy to balance, and injury prevention. Integrating core use. Try using equipment in fitness center before stability exercises into fundamental movement skills investing in your own equipment. Goodluck sa midterms Note: Keep doing a great job, everyone! FITNESS TRAINING PE 1 BTVTED 1A || MIDTERMS M, RAV can help improve your functional fitness and enhance sessions and increase daily movement. your performance in various activities. Consider high-intensity interval training (HIIT) with short bursts of intense activity Core stability training through locomotor and (30 seconds) followed by lighter activity (1-2 non-locomotor movements enhances functional minutes). strength and balance for athletes and fitness enthusiasts, supporting both daily activities and Strength training sports performance. Strength training is essential for fitness, enhancing bone strength, muscle fitness, and aiding Locomotor movement is defined as “movement in weight management. It also improves daily activity where the body travels through space from one performance. Aim for two sessions per week location to another.” targeting all major muscle groups. o Examples: hopping, running, walking, leaping and etc. o Gyms provide various strength training tools, but you don't need a membership or Non-locomotor movement is “movement that moves expensive equipment. Hand-held or around the axis of the body (the spine) rather than homemade weights, like filled bottles, and movement which takes the body through space.” low-cost resistance bands are effective o It is attached movement. It stays in one place alternatives. Bodyweight exercises, such as o Examples: swing, twist, turn, bend, stretch, push-ups, pull-ups, sit-ups, and squats, are plank, and etc. also beneficial. Core exercises The muscles in the stomach area (abdomen), lower back and pelvis are known as the core muscles. WELL ROUNDED FITNESS TRAINING Core muscles help protect the back and connect upper and lower body movements. Core strength is a A well-rounded fitness training plan is key part of a well-rounded fitness training program. essential. Add the following five elements to your fitness program to have a balanced routine. o Core exercises train spinal support and enhance upper and lower body muscle efficiency. Key examples include bridges, Aerobic fitness planks, sit-ups, and fitness ball exercises. Aerobic activity, also known as cardio or Balance training endurance activity, is the core of most fitness training Balance exercises can help you keep your programs. balance at any age. Older adults should engage in o Aerobic exercise increases breathing rate and balance exercises to maintain stability, as balance depth, enhancing oxygen levels in the blood. often declines with age. Improving balance can help This leads to a faster heart rate, improving prevent falls and fractures, enabling them to maintain blood flow to muscles and lungs. Better independence. aerobic fitness enhances the efficiency of the o Balance training benefits everyone by heart, lungs, and blood vessels, making daily stabilizing core muscles. Practice standing on physical tasks easier. one leg for stability, and consider tai chi for o Aerobic activity involves exercises that improved balance. engage large muscle groups and elevate heart Flexibility and stretching rate, including walking, jogging, biking, swimming, dancing, water aerobics, and Flexibility is an important piece of physical jumping rope. fitness. Incorporate stretching and flexibility exercises into your fitness plan to enhance flexibility o Aim for 150 minutes of moderate or 75 and joint range of motion, improve posture, and minutes of vigorous aerobic activity weekly, reduce stress. ideally spread throughout the week. For weight management, at least 300 minutes is o Stretch after exercising when muscles are recommended. Break activity into shorter warm, holding each stretch for at least 30 Goodluck sa midterms Note: Keep doing a great job, everyone! FITNESS TRAINING PE 1 BTVTED 1A || MIDTERMS M, RAV seconds. If stretching before a workout, warm up for 5-10 minutes first. Aim to 3. Horizontal Pull – This category of exercises stretch after every workout, or at least 2-3 involves moving a weight towards the torso. times a week to maintain flexibility, with Therefore, it consists of movements in the yoga also being beneficial. sagittal (shoulder extension) and/or transverse plane (shoulder horizontal abduction) with elbow flexion (i.e. pulling). BASIC STRENGTH EXERCISES THGROUGH BASIC MOVEMENT PATTERNS The following are examples of horizontal pull exercises: Basic movement patterns are realistically just a way of categorizing exercises based on their biomechanical demands. Basic exercise movement o Inverted Row patterns are, quite simply, exercise classifications, o Bench Row which due to popularity have formed the foundations o Bent Over Row (Bilateral, Unilateral, Barbell, of exercise selection. Classifying exercises into these Dumbbell, Kettlebell etc.) categories makes it easier for an individual to identify o T-Bar Row which exercise is most appropriate to use. o Seated Row o Kneeling Single-Arm Row Classification of Basic Movement Patterns 4. Horizontal Push – It involves moving a 1. Knee Dominant – This category is classified weight straight out in front of you, away by movements in which the knee is the from the torso. Therefore, it consists of dominant lever during the exercise. movements in the sagittal (shoulder flexion) and/or transverse plane (shoulder horizontal adduction) with elbow extension (i.e. Knee-dominant exercises: pushing). o Single-Leg Squats (Pistol, Bulgarian, Knee- The following are examples of horizontal push Tap, Elevated) exercises: o Low-Box Step up o Lunge (Forward, Backward, Lateral o Leg Press (position-specific) o Press-Ups o Squat (Bilateral variations). However, this is o Bench Press a misnomer, as it is not really either knee or o Standing Chest Press hip dominant – it’s both. o Single-Arm Dumbbell Press o Kneeling Single-Arm Press 2. Hip Dominant – This category encompasses exercises where the hip joint is primary, 5. Vertical Pull – This includes moving a including hip-hinging movements. The Glute load/weight vertically in relation to the torso, Bridge and High-Box Step-Up are both hip- or at least in that direction. However, it dominant but do not involve hip hinging. usually consists of movements in the sagittal (shoulder extension), frontal, or transverse planes (shoulder adduction). Furthermore, The following are examples of hip-dominant this normally means its movements create exercises: shoulder extension and/or adduction with elbow flexion (i.e. pulling). o Glute Bridges o High-Box Step-Ups The following are examples of vertical pull exercises: o Leg Press (position-specific) o Romanian Deadlift (RDL) and its variations (e.g. single-leg) o Pull-Ups (Close-Grip, Wide-Grip, Supinated o Kettlebell Swing Grip etc) o Squat (Bilateral variations). However, this is o Lat Pull-Downs really a misnomer as it is not really either o Kneeling Pull-Downs knee or hip dominant -it’s both. o Plank Rows Goodluck sa midterms Note: Keep doing a great job, everyone! FITNESS TRAINING PE 1 BTVTED 1A || MIDTERMS M, RAV 6. Vertical Push – It includes all exercises that prevent flexion and improve stiffness and move the load/weight vertically in relation to stability of the spine. Most exercises in this the torso, or at least in that direction. It category are associated with common usually consists of movements in the sagittal exercises and therefore they are not often plane (shoulder flexion) or frontal planes referred to as anti-flexion. (shoulder abduction). Furthermore, this normally means its movements create o Anti-flexion exercises include squats, shoulder abduction and/or flexion and deadlifts, and bent-over rows. extension of the elbow (i.e. pushing). he following are examples of vertical push exercises: 10. Anti-Extension – Anti-extension exercises o Push Press are designed to challenge the lumbopelvic o Military Press complex and spinal flexor muscles to prevent o Overhead Dumbbell Press extension in the sagittal plane and improve o Seated Shoulder Press stiffness and stability of the spine. o Jammer Press 7. Rotational and Diagonal – These exercises Anti-extension exercises include: primarily associated with movements of a rotational nature, typically within the o Plank and variations transverse plane. These movements may also o Press-Ups incorporate some form of pushing and/or o Supermans pulling movements. o Crocodile Crawls o Commando Crawls The following are examples of Rotational/Diagonal exercises: 11. Anti-Lateral Flexion – Anti-lateral flexion exercises are designed to challenge the lumbopelvic complex and spinal erector o Russian Twist enhancing spine stability and preventing o Barbell Torque lateral flexion. o Cable Rotations o Woodchops o Lateral Medicine Ball Throw Anti-lateral flexion exercises include: 8. Anti-Rotation – Anti-rotation exercises are o Vertical Palov Press designed to challenge the lumbopelvic o Single-Arm Overhead Press complex muscles (i.e. the core) to prevent o Imbalance Lunges rotation in the transverse plane and improve o Imbalance Step-Ups stiffness and stability of the spine NOTE: o Imbalance Farmer Walks Some exercises in this category also fall into other categories, meaning some exercises can have dual purposes and therefore potentially more ‘bang for your bucks’. The following are anti-rotation exercises: o Horizontal Palov Press o Single-Arm Dumbbell Chest Press o Single-Arm Rows 9. Anti-Flexion – Anti-flexion exercises are designed to challenge the lumbopelvic complex and spinal erector muscles to Goodluck sa midterms Note: Keep doing a great job, everyone!