Fitness Training - PE 1 Midterm PDF

**Fitness training** is an essential aspect of maintaining a healthy and active lifestyle. Whether a person seeks to improve his/her strength, endurance, flexibility, or overall well-being. Engaging in a well-rounded fitness program can have a profound impact to one's physical and mental health. **...

**Fitness training** is an essential aspect of maintaining a healthy and active lifestyle. Whether a person seeks to improve his/her strength, endurance, flexibility, or overall well-being. Engaging in a well-rounded fitness program can have a profound impact to one's physical and mental health. **STARTING A FITNESS PROGRAM** **1. ASSESS YOUR FITNESS LEVEL** Assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. It is also known as a fitness assessment, comprises a series of exercises that help evaluate your overall health and physical status (test to use for these exams, it includes body composition tests, cardio stress tests, endurance tests, and range of motion tests). **General Health Evaluation** It is important to share your medical history and get the approval from a healthcare. - - **Body Composition Testing** It describes the components that comprise your total body weight, including your muscles, bones, and fat. The most common methods for estimating body composition include the following: - - - - **Cardiovascular Endurance Testing** (stress testing) It measures how efficiently your heart and lungs work to supply oxygen and energy to your body during physical activity. Performing a cardio assessment test (CAT) is a good idea when beginning exercise, as well as to re assess your progress. Its result can tell you how hard you can be safely pushing your heart during exercise. One CAT that is easy to perform is the YMCA step test. **Strength and Endurance Testing** It measures the maximal amount of force a muscle group can exert at one time while, muscle endurance testing, measures the length of time a muscle group can contract and release before it fatigues (ex. push-up test, core strength, and stability test). ### **Flexibility Testing** Measuring the flexibility of your joints is vital in determining whether you have postural imbalances, foot instability, or limitations in your range of motion. ### **Shoulder Flexibility Testing** (sometimes called zipper test) It evaluates the flexibility and mobility of your shoulder joint.  While doing the zipper test, the distance of your hand will be measured. ### **Sit-And-Reach Testing** This is used to measure tightness in your lower back and hamstring muscles. Flexibility is measured by how many inches your hands are from your feet when reaching forward. ### **Trunk Lift Testing** It's used to measure tightness in your lower back. It is performed while lying face-down on the floor. With your arms at your side, you would be asked to lift your upper body with just your back muscles. Flexibility is measured by how many inches you can lift yourself off the ground. **2. DESIGN YOUR FITNESS PROGRAM** Things to remember in designing your fitness program: - **Consider your fitness goals.** Do you plan to lose weight? Or are you preparing for a marathon? Having clear goals can help you measure your progress and stay motivated. - **Create a balanced routine.** Engage in at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly, ideally spread out over the week. For enhanced health benefits and weight management, aim for 300 minutes. Even brief physical activities are beneficial. Additionally, perform strength training for all major muscle groups twice a week, completing one set of 12 to 15 repetitions at a challenging weight. - **Start low and progress slowly.**  If beginner, start slowly. Consult a doctor or therapist for guidance if you have an injury or medical condition to have a better fitness program that will suit you. - **Build activity into your daily routine.** Schedule time to exercise as you would any other appointment (ex. plan to watch your favorite show while walking on the treadmill). - **Plan to include different activities.** Different activities (cross-training), like biking or water exercise, prevents exercise boredom and reduces injury risk by varying workouts. Alternate activities such as walking, swimming, and strength training to target different muscle groups. - **Try high-interval intensity training.** In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity. - **Allow time for recovery.** Plan time between sessions for your body to rest and recover. - **Put it on paper.** A written plan may encourage you to stay on track. **3. ASSEMBLE YOUR EQUIPMENT** - Be sure to pick shoes designed for the activity you have in mind (example: running shoes are lighter in weight than cross-training shoes, which are more supportive). - In terms of exercise equipment, choose something that\'s practical, enjoyable and easy to use. Try using equipment in fitness center before investing in your own equipment. - You can also use fitness apps for smart devices, so that you can track your distance, track calories burned or monitor your heart rate. **4. GET STARTED** Now you\'re ready for action. As you begin your fitness program, keep these tips in mind: - **Start slowly and build up gradually.** Warm up and cool down with light walking or stretching. Increase your pace for 5-10 minutes without fatigue, then gradually extend exercise time to 30-60 minutes most days as your stamina improves. - **Break things up if you have to.** Incorporate exercise throughout your day with shorter sessions, which can provide aerobic benefits. Multiple brief workouts may better fit your schedule than one long session. Any activity is beneficial. - **Be creative.** Incorporate enjoyable activities like hiking or ballroom dancing into your workout routine for variety and engagement. Find activities you enjoy to add to your fitness routine. - **Listen to your body.** If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. - **Be flexible.** If you\'re not feeling good, give yourself permission to take a day or two off. **5. MONITOR YOUR PROGRESS** Reassess your fitness every six weeks after starting your program, then quarterly. You may need to increase your exercise duration to improve, or you might find you're already on track with your goals. To regain motivation, set new goals or explore new activities. Starting an exercise program is significant but manageable with careful planning and pacing, allowing you to build lasting healthy habits. **CORE STABILITY TRAINING THROUGH FUNDAMENTAL MOVEMENT SKILLS; NON-LOCOMOTOR (STABILIZATION) AND LOCOMOTOR** **Core Stability** is essential for overall strength, balance, and injury prevention. Integrating core stability exercises into fundamental movement skills can help improve your functional fitness and enhance your performance in various activities. *Core stability* training through locomotor and non-locomotor movements enhances functional strength and balance for athletes and fitness enthusiasts, supporting both daily activities and sports performance. **Locomotor movement** is defined as "movement where the body travels through space from one location to another." - **Non-locomotor movement** is "movement that moves around the axis of the body (the spine) rather than movement which takes the body through space." - - **WELL ROUNDED FITNESS TRAINING** A well-rounded fitness training plan is essential. Add the following five elements to your fitness program to have a balanced routine. **Aerobic fitness** Aerobic activity, also known as cardio or endurance activity, is the core of most fitness training programs. - - - **Strength training** Strength training is essential for fitness, enhancing bone strength, muscle fitness, and aiding in weight management. It also improves daily activity performance. Aim for two sessions per week targeting all major muscle groups. - **Core exercises** The muscles in the stomach area (abdomen), lower back and pelvis are known as the core muscles. Core muscles help protect the back and connect upper and lower body movements. Core strength is a key part of a well-rounded fitness training program. - **Balance training** Balance exercises can help you keep your balance at any age. Older adults should engage in balance exercises to maintain stability, as balance often declines with age. Improving balance can help prevent falls and fractures, enabling them to maintain independence. - **Flexibility and stretching** Flexibility is an important piece of physical fitness. Incorporate stretching and flexibility exercises into your fitness plan to enhance flexibility and joint range of motion, improve posture, and reduce stress. - **BASIC STRENGTH EXERCISES THGROUGH BASIC MOVEMENT PATTERNS** Basic movement patterns are realistically just a way of categorizing exercises based on their biomechanical demands. Basic exercise movement patterns are, quite simply, exercise classifications, which due to popularity have formed the foundations of exercise selection. Classifying exercises into these categories makes it easier for an individual to identify which exercise is most appropriate to use. **Classification of Basic Movement Patterns** 1. Knee-dominant exercises: - - - - - 2. The following are examples of hip-dominant exercises: - - - - - - 3. The following are examples of horizontal pull exercises: - - - - - - 4. The following are examples of horizontal push exercises: - - - - - 5. The following are examples of vertical pull exercises: - - - - 6. he following are examples of vertical push exercises: - - - - - 7. The following are examples of Rotational/Diagonal exercises: - - - - - 8. The following are anti-rotation exercises: - - - 9. - 10. Anti-extension exercises include: - - - - - 11. Anti-lateral flexion exercises include: - - - - -