Physical Activity Preparation PDF

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

Physical Activity Preparation At the end of the module, students must be able to: 1. Determine the right physical activity. 2. Recognize the principle of specificity. 3. Understand the safety preparation before and after exercise. I. Choosing the right physical activity. II. Principle of specificity. III. Safety preparation before and after exercise. 1. Purpose and goals Exercise VS Training Sport Specific 2. Time Rest 3. Environment Open place Gym location Accessibility 4. Stretching/ warm-up/cooldown 5. Safety Exercise VS Training Exercise is physical activity for its own sake—a workout for the effect it produces today. This includes non-specific and short-term goals of moving around, burning calories, and getting sweaty. Training is physical activity with a long-term goal in mind. These specifically designed workouts are produced to reach the desired result. The principle of specificity of training states that the way the body responds to physical activity is very specific to the activity itself. For example, someone who jogs can expect that their jogging performance would approve as well as their aerobic conditioning. However, they should not expect their performance in other aerobic activities to increase significantly nor should they expect muscular strength or flexibility to improve. This principle explains the importance of a well thought out multifaceted approach to fitness. The program should address health, job performance, and personal issues by including specific activities that improve each of these areas. Rest The rest interval is the time spent resting between sets that allow the muscle to recover. The rest period between sets may range from 30 seconds to two minutes. Some exercises also have short rests between reps. Muscle hypertrophy: 30 to 60 seconds Muscle endurance: 30 to 60 seconds Power: 1 to 2 minutes Strength: 2 to 5 minutes Indoor 1. Fitness facilities 2. Gymnasium Outdoor 1. Field 2. Oval It is important to choose a gym closer to your work or home location as workout hours should be convenient to you. Life can be quite hectic, and no one wants gym visits to become an additional burden by having to waste time travelling to one far away from you. Importance of dynamic and static? Importance of warm-up and cooldown? This form of stretching improves speed, agility and acceleration. It involves the active tightening of your muscles and moving your joints through their full range of motion throughout the stretch. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness. Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not. Static stretching requires you to move a muscle as far as it can go without feeling any pain, then hold that position for 20 to 45 seconds. You should repeat static stretches two to three times each. This is a very effective way to increase flexibility. Static stretches should be used as part of your cool-down routine to help prevent injury. Using static stretching as a maintenance stretching program will also help reduce your risk of injury. Pre-workout Do’s: Food Drink Lots of water Warm-up Sleep Proper Relaxation Check your vitals Post-workout Do’s: Stretch Drink lots of water Keep Track Cardiovascular Exercise At the end of the module, students must be able to: 1. Determine the importance of cardiovascular exercise and its purpose. 2. Understand the benefits of cardiovascular exercise. 3. Appreciate the different cardiovascular exercises. 4. Identify the types of cardiovascular exercise. 5. Apply and integrate cardiovascular exercise in the succeeding class activities and P.E. courses. I. Definition and Purpose Of Cardiovascular Exercise II. Types of Cardiovascular Exercise III. Benefits of Cardiovascular Exercise IV. Kinds of Cardiovascular Exercises Cardiovascular exercise is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply. In addition, it is movement that requires the delivery of oxygen to the muscles. Aerobic Exercise Aerobic means “with oxygen.” When you participate in a continuous activity that increases your heart rate, your cells use oxygen to produce energy. An example of aerobic exercise is walking. Anaerobic Exercise Anaerobic means “without oxygen.” When you engage in a quick, high-intensity activity, your cells aren’t using oxygen to produce energy. An example of an anaerobic exercise is lifting weights. Increase your stamina, fitness and strength. Helps control blood pressure. Helps you burn extra calories to maintain an ideal weight. Ward off viral illnesses (colds and flu) Reduce your health risks and manage chronic conditions. Boost your mood and relieving anxiety and stress. Beginner – These exercises do not require previous experience of physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability. Intermediate – These exercises increases the intensity of the workout to get the heart pumping and the body moving. Advanced - A person can increase the intensity — referring to the rate and repetitions — of any cardio exercise to convert them into advanced movements. However, some exercises are also more complicated and involve transitions from floor to standing. Levels of Cardiovascular Exercise BEGINNER Walking Stationary Cycling Squat Trunk Rotation INTERMIDIATE Jogging or Running Dancing Lateral Shuffles Stair Climb ADVANCED Jump Rope Squat Jump Split Jump Burpees Mountain Climbers Levels of Cardiovascular Exercise ❖ High Intensity Interval Training (HIIT) is a system of exercise with repeated bouts of short duration, high-intensity intervals followed by lower intensity intervals for recovery. ❖ High-intensity aerobic interval training (HIIT) is a popular strategy for improving cardiorespiratory fitness and health, as well as reducing body fat levels. ❖ In general, HIIT training calls for challenging exercises such as sprints (whether on a bicycle or running) for short time frames lasting from 10-to-45 seconds. ❖ High-intensity exercise brings with it a higher risk of any type of musculoskeletal events. But injury along and cardiac with healthy subjects, HIIT has been studied as a training method for people with heart disease and congestive heart failure. ❖ Under clinical supervision, subjects were able to tolerate highintensity intervals without negative effects. Most importantly, they experienced bigger improvements in cardiovascular function compared to those undergoing continuous moderateintensity training. ❖ The bottom line? HIIT may or may not be safe for you. Check with your health care provider before adding it to your exercise plan. A typical HIIT session would call for a of 5-10 minutes where the gradually increases to an warm-up intensity intensity talking comfortably becomes challenging. Once you are breathing hard and feeling your first sweat, it is time to go to work! There are variety of work-recovery models for HIIT; the goal of a workout is to work as hard as possible for each work interval and use the recovery periods to try to catch your breath and get ready for the challenge of the next bout of high intensity work. Tabata training named after the Japanese researcher who created the protocol, is a popular model of HIIT which calls for 20 seconds of hard exercise followed by 10 seconds of recovery, repeated 8 times in a row for a total of 4 minutes; that might not seem like a lot, but when each 20 second bout is performed at your highest effort, the research shows that 4 minutes is all you need for a great workout! Another model, 30:30, calls for 30 seconds followed of high intensity exercise by 30 seconds of lower intensity for active recovery repeated for 6-10 minutes (start with 6 and work up from there). With circuit training, you will complete each set of exercises for a certain number of repetitions, or times. Then, you'll move to another activity for the same amount of repetitions or time with little or no rest in between. Because you move through the circuit of exercises relatively quickly, an entire circuit training session can usually be completed in only 30–45 minutes. Jumping Squat Push Up Skydivers V Sits High Knees Jumping Lunge Plank to Push Up Side Plank Rotations Lateral Skaters Agility Ladder Exercises ❖ Dancing isn’t just a great way to enjoy time with friends — there are some serious health and fitness benefits too. Dancing exercise involves plenty of movement that’s as fast and breathless as you want it to be. That means you get to burn calories, work on flexibility and get a cardiovascular workout. ❖ The best example of dance exercise is Zumba. It’s primarily a cardiovascular activity, that helping us to build stamina while burning calories. ❖ Zumba has been linked to improved markers of cardiovascular health. ❖ Zumba were an effective type of aerobic and anaerobic activity which depends on the intensity: low, moderate and high; they improve participants' cardiovascular fitness and may improve muscle strength and flexibility, too. Functional Exercise At the end of the module, students must be able to: 1. Identify the importance of functional exercise and its purpose. 2. Understand the benefits of functional training. 3. Explain and perform the different functional exercise. 4. Apply and integrate functional exercise in the succeeding class activities and P.E. courses. I. Definition of functional exercise. II. Benefits of functional exercise. III. Kinds of Functional exercise. Functional movement use large groups of muscles working together across your body. These exercises often look similar to movements you’d make in your daily life. Strength training that readies your body for daily activities like bending, twisting, lifting, pushing, pulling and squatting. Functional exercises teach your body to work as a whole rather than training specific parts. Trains the same muscle movements you use in everyday life. Functional exercises can help maintain and preserve your sense of balance. Functional exercise makes different parts of your body move together smoothly. 1. Core stabilization 2. Metabolic training 3. Plyometric exercise 4. Isometrics exercise 5. Unilateral exercise Torso muscles form the core and they also help stabilise the spinal column. Your core connects all the limbs and a strong core is essential for even the most basic tasks like carrying groceries or maintaining posture. Metabolic training aims to maximize calorie burn and increase metabolic rate during and after workouts. Plyometrics, also known as jump training, is a form of functional training exercise where muscles are engaged for short time intervals to exert maximum force leading to improved power, strength, and athletic performance and fat loss. Contracting muscle groups in one position to improve strength and build muscle, that’s isometric exercises for you. This type of functional training targets weaknesses and helps bring balance to the body. Unilateral exercises are single-leg or singlearm movements. The primary benefit of unilateral exercises is the ability to train both sides of the body equally. It prevents overusing, overtraining or compensating with the dominant side, which helps to isolate and correct muscle imbalances which can aid in injury prevention and rehabilitation. Hamstring Stretch Piriformis Stretch Standing Hip Flexor Straight Leg Raise Bridge Thoracic extension Lumbar extension Resistance Exercise At the end of the module, students must be able to: 1. Know and understand resistance exercise. 2. Identify the 6 principles of sports conditioning. 3. Understand the benefits of resistance exercise. 4. Learn about programming resistance training. 5. Know the 3 types of resistance training. 6. Perform resistance exercises. I. What is resistance exercise II. 6 principles of sports conditioning III. Benefits of resistance exercise IV. Programming resistance training V. Types of resistance training VI. Resistance exercises Resistance training is a form of exercise intended to increase muscular nd endurance. It involves exercising muscles using some form of resistance. This resistance could be weights, bands, or even your own bodyweight working against gravity. When doing resistance training which is sometimes called strength training or weight training you can focus on specific results, such as joint stability, muscular endurance, increased muscle size, strength, and power. According to the Centers for Disease Control and Prevention (CDC), you should do musclestrengthening activities of moderate or greater intensity, two or more days a week. These exercises should involve all major muscle groups. For children, the CDC recommends three hours of resistance training per week. Definition and Purpose Resistance training is a versatile approach that encompasses various methods to create resistance against gravity. This resistance can be your own body weight, using resistance bands, free weights, or any other equipment that challenges your muscles. Strength training is a focused method aimed at building raw power and muscular strength. It involves lifting heavy weights with fewer repetitions, as strength training exercises are more about building strength and utilising time under tension, which means lower reps at a higher weight. In essence, it's the pursuit of raw power. Importance of Resistance Training Resistance training is intended to increase muscular strength and endurance, but it has a wide variety of health benefits, too. Here are a few benefits you may experience from incorporating resistance training into your workout routine. Boost Metabolism and Reduce body fat Resistance training could be helpful for your weight-loss goals. Studies have found that resistance training can help boost your metabolism. In fact, one study estimated that nine months of resistance training was enough to significantly increase your resting metabolic rate. This means you can significantly change your metabolism in under a year by doing resistance training consistently. Further studies indicate that resistance training was even more effective for improving your metabolism than aerobic exercise. This fact can be helpful if you want to change your routine and try something new. While studies suggest resistance training can be effective for improving metabolism, it doesn’t mean cardio is ineffective. Try incorporating a combination of both forms of exercise for the best results. Increase Bone Density and Improve Balance Your bones can benefit from resistance training, too. Studies have shown that doing resistance training consistently can maintain or increase bone mass and density.Additionally, resistance training can help improve balance and stability. This is especially important as you age. For instance, one study on balance improvement included 50 older adults who were assigned to either a training group or a control group. Throughout the study, the training group performed leg extensions and curl exercises over 12 weeks. At the end of that time, researchers noted that the training group had significantly improved balance compared with those in the control group. Improve Mental Health Your physical health is not the only reason to start working out. Healthcare providers often recommend exercise for improving mental health, too. Your mental and emotional health is vital to your quality of life and day-to-day experience. Resistance training can also help relieve general feelings of anxiety and worry. This means that even a small amount of resistance training consistently can improve your mental and emotional health and act as a stress reliever. Build Muscle Mass Some people's goals for resistance training may be to build muscle mass in a process known as muscle hypertrophy. This goal is for people who want to build muscle as well as older adults who want to minimize muscle loss, also known as muscle atrophy. Improve Muscle Strength and Endurance Improving the strength and endurance of your muscles isn’t just for show; it also can help keep your muscles healthy and improve your quality of life. Muscle strength and endurance are important in your daily life, especially as you get older. According to one study, the amount of resistance training you do is directly proportional to muscular strength and endurance. If you want to improve your strength or endurance, increase the amount of resistance training you do either by expanding how long you do it or how often. Reduces the Risk of Sports Injuries Resistance training workouts for children decrease rates of fracture, musculotendinous, and muscle injuries associated with playing sports. Regular resistance training may help children and adolescents avoid muscle injury when participating in athletics. Of course, the workout routine for a child would not be the same as it would be for an adult. Consult a personal trainer when developing a workout routine for a child or adolescent. Increases Self-Esteem While resistance training can help you tone your muscles and even increase their size if that is your goal, it also can help you build confidence and boost your self-esteem. Researchers note that engaging in resistance training can raise self-esteem, particularly in women. In fact, in one study of college women, researchers noted that participants reported feeling invigorated after a resistancetraining workout. They also indicated they had improved selfconcept, self-esteem, and self-efficacy, as well as improved overall mood. 1. Individuality 2. Overload 3. Progression 4. Adaptation 5. Specificity 6. Reversibility This is a crucial principle, Contemporary training requires individualization. Despite what we are told, Everyone is different and responds differently to training. Individualization states that we are all physiologically, neurologically, and emotionally different, and therefore, each athlete must be treated according to his or her ability, potential, training age, Sex-based differences, and athlete’s rate of recovery. The overload principle is for training adaptations to occur, the muscle or physiological component being trained must be exercised at a level that it is not normally accustomed to. Training loads must be increased gradually to allow the body to adapt. Varying the frequency, type, volume, and intensity of the training load allows the body an opportunity to recover, and to over-compensate. Loading must continue to increase incrementally as adaptation occurs, otherwise, the training effect will plateau and further improvement will not occur. The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a higher stimulus is required to continue the change. In order for a muscle to increase strength, it must be gradually stressed by working against a load greater than it is used to. Adaptation is how the body ‘programs’ muscles to remember particular activities, movements, or skills. By repeating that skill or exercise, the body adapts to the stress and the skill becomes easier to perform. The Principle of Adaptation explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months the athlete has little, if any, muscle soreness. The first principle is specificity, often referred to as the SAID ( specific adaptation to imposed demands ) principle, which states that the body will specifically adapt to the type of demand placed on it. The SAID principle says every sport poses its own unique demands and that in order to improve skills unique to a particular sport, it’s best to practice the moves used in that sport. For example, If you want to be a great basketball player, running laps on the track will help your general conditioning but won’t improve your skills at throwing or the power and muscular endurance required to throw a ball in a game. This one is simple, USE IT OR LOSE IT. The principle of reversibility suggests that any improvement in physical fitness due to physical activity is entirely reversible When the training stimulus is removed or reduced. This principle suggests that regularity and consistency of physical activity are important determinants of both fitness maintenance and continued improvement. Reversibility is when training stops and the effects of the exercise done are lost, it takes less time to lose fitness than to gain it. 1. The needs analysis 2. Exercise selection 3. Training frequency 4. Exercise Order 5. Training Load and Reps 6. Volume 7. Rest Period 1. Need analysis- A two-stage process where you evaluate the requirements of a sport while also assessing the athlete. Evaluation of the sport Assessment of the athlete Physical testing and evaluations Primary Resistance Training goal 2. Exercise Selection – Choosing the exercises in the resistance training program. Core and assistance exercise Structural and power exercise Movement analysis of the sport Muscle balance Exercises to promote recovery Exercise Technique experience 3. Training Frequency The number of sessions done in a certain time. The regular time period is one week for resistance programs. Training status Affects how many rest days are needed between the sessions. 3 workouts a week are recommended for proper recovery. Beginners = 2 – 3 sessions Intermediate = 3 – 4 sessions Advanced = 4 – 7 sessions Training Load and exercise type - Max and near max loads require more time to recover Other training - The frequency of training is influenced by levels of stress. The effects of other aerobic/anaerobic training, sport skill practice, and physically demanding occupations should be considered. 4. Exercise order - The Sequencing for resistance exercises is done in one session. Power, other core, then assistance exercise Upper and lower body exercise Push and pull exercise Supersets and compound 5. Training Load and Reps - Mechanical work is equal to force times displacement. Load volume is a practical measure of the work done during resistance training. Load volume is equal to weight units times the repetitions. 6. Volume - Volume is the amount of weight lifted within a single session. A set is a group of reps performed sequentially before resting. Repetition volume is the number of reps you do in a session. Load volume is your set times, the number of reps per set. Strength is 2 -5 minutes Power Single effort events are 2 – 5 minutes Multiple effort events are 2 – 5 minutes Hypertrophy is 30 – 90 seconds Muscular Endurance is