Download 10th grade physical education level two certification name

10TH GRADE PHYSICAL EDUCATION
LEVEL TWO CERTIFICATION
NAME: ______________________
TEACHER: ____________________
CLASS PERIOD: __________
Updated 9/19/11
Southside Fitness Center Rules
1.
Students are not permitted in the fitness center office without a fitness center
supervisor.
2. Proper attire must be worn: (T-shirt, shorts or sweat pants, sneakers) Do not wear
jewelry such as loose necklaces, bracelets, hanging earrings or watches.
3. Only lift under the direct supervision of a certified supervisor or PE instructor.
4. Students must use an approved workout; workouts designed by individuals other
than the fitness center staff must be approved.
5. Follow warm-up and cool-down procedures
6. Spotters must be used for all mandatory spotting exercises
7. Collars must be used when doing squats and any exercise in the husker & half rack
stations
8. Strip all bars and machines of weights after use
9. Rack all plates in the proper location
10. Rack all dumbbells in the proper location on the dumbbell racks
11. Wipe down each piece of equipment after use
12. Plastic water bottles only permitted, no gum, food or drink in fitness center.
13. Show respect for equipment and facilities at all times; spitting in or defacing the
facility is not tolerated.
14. Report any facility related injury or facility equipment irregularity to the supervisor.
15. Socializing is not tolerated. Workout or get out.
16. Understand that supervisors have authority over all fitness room conduct and use of
equipment and may expel an individual from the facility for failure to follow these
instructions.
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Basic Terminology
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Strength- The muscles ability to produce force
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Endurance- The ability to sustain exercise for an extended duration
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Flexibility- The ability to move a muscle through a complete range of motion
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Strength Training- Using external resistance to strengthen muscles
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Cardiovascular exercise- Exercise that improves endurance by training the
cardiovascular and respiratory systems of the body.
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Repetition- One complete movement of a particular exercise.
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Set- A group of repetitions performed in sequence.
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Volumeo
The number of repetitions and sets of repetitions performed during
strength training
o The amount of time that cardiovascular exercise is performed.
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Intensityo
The amount of weight used during strength training exercise
o Heart rate is used to determine intensity during aerobic exercise. The intensity can
be manipulated by changing the speed or resistance of the exercise.
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Concentric contraction- (Positive) - the part of the exercise that requires your muscles
to contract.
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Eccentric contraction- (Negative) - the part of the exercise you slowly allow the weight
to return to home position
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Aerobic activities- (with oxygen) Activities using large muscle groups at moderate
intensities that permit the body to use oxygen to supply energy. Activities can be done
for a long period of time (Ex: jogging, swimming, hiking)
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Anaerobic activities- (without oxygen) Activities using muscle groups at high intensities
that can only be performed for very short periods of time. (Ex: Strength training,
sprints)
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Multi-joint exercise- An exercise that involves primary muscle action at more than one
joint of the body.
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Single joint exercise- An exercise that involves primary muscle action at only one joint
of the body
5 Components of Physical Fitness
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Cardiorespiratory endurance- the ability of the body's circulatory and
respiratory systems to supply fuel during sustained physical activity.
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Muscular strength- the ability of the muscle to exert force during an activity
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Muscular endurance- the ability of the muscle to continue to perform without
fatigue
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Body composition- the relative amount of muscle, fat, bone, and other vital parts
of the body
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Flexibility- the ability to move a muscle through a complete range of motion
Three Stages of a Workout
1. Warm-up- 5 to 10 minutes before exercise.
•
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A warm-up gets you mentally ready for exercise, and increases body
temperature, which makes the muscles and joints more flexible and less
prone to injury.
One should reach the point of mild perspiration, not fatigue during a warm
up.
2. Conditioning Period- The "actual workout".
3. Cool Down- a tapering off period after your conditioning that will help prevent
tightness and muscle soreness.
• This is the best time to increase flexibility by doing stretching exercises
Three Factors That Affect Muscular Fitness
1) OVERLOAD-To develop and increase strength and muscle tone you must progressively
overload the muscles; or make the muscles work harder than normal.
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Overload is performing exercise in greater than normal amounts to get an
improvement in physical fitness (working the body harder than it is
normally worked).
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The overload principle is the basis for improving physical fitness. The
overload principle may be accomplished by manipulating the F.I.T.T.
Principle. For example: in order for skeletal muscles to get stronger, a
progressively heavier load must be placed upon them throughout the
training cycle.
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Utilizing the same weight from week-to-week will not increase strength,
power, muscular endurance, or muscle size.
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To accomplish overload one must manipulate the F.I.T.T. principle
*Frequency- How often you exercise. (Number of workouts per week)
*Intensity- How hard you exercise. (Amount of weight used)
*Time- How long you exercise. (Sets and reps)
*Type- What mode and which exercises you use
2) NUTRITION- In order for the muscles to grow they must receive adequate nutrients.
3) REST- Muscles grow stronger when you are at rest, not when you are working out. If
adequate rest periods are not allowed between workouts gains in muscular strength and
endurance will be limited.
Overload: Breaking down the F.I.T.T. Principle
Frequency: How often will you be working out?
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Choose a training frequency that suits your fitness goals and lifestyle
Strength Gains - minimum 2x/week
Muscle Growth - 2x - 6x/week
Bodyfat Reduction - 3x - 12x/week
Improving other athletic abilities - 2x - 6x/week
Recommended programming splits:
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2-3 days/week = Full body routine
o Lower body then upper body
o Alternating lower and upper
o Other
3-6 days/week = Split Routine
o Upper/Lower
o Push/Pull/Legs and variations
o Torso, Arms, Legs
o Other
Intensity: How much weight should you use?
Intensity for resistance training should be guided by several factors:
• Experience - How long have you been training consistently?
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Use low to moderate intensity if you:
o Have less than 1-2 years of consistent training
o Are starting a program after a layoff of more than 1-2
weeks
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Use low, medium and high intensity loads if you:
o Have more than two years background of consistent training
o High intensity maximal effort training and maximal lift
attempts must be approved by Fitness Center Staff
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Technical proficiency - How good is your exercise form?
o Correct form is paramount while performing each exercise
in your program
o Form should not be sacrificed in order to increase intensity
o Some exercises which require a high degree of coordination
or that are new to you may necessitate a lower intensity
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As technique is being learned a low intensity should be utilized
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As competency increases exercise intensity can increase
accordingly
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Fitness Center Supervisors have the final say over what is and is
not correct form. You will not be allowed to do exercises “your
own way”.
Intensity & Volume: How many reps and sets?
What intensity and volume should you use to reach your fitness objectives?
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Low Intensity – >12 RM
o Preparatory training (i.e. just getting started or getting back
into it)
o Muscle endurance
o Cardiovascular conditioning and bodyfat reduction (when
coupled w/ high volume and short set breaks)
o As recovery training
o As a training variation
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Moderate Intensity - 6 – 12 RM
o Overall muscular fitness
o Increasing muscle mass
o Increasing strength
o Increased explosiveness (when performed with a dynamic
effort)
o Anaerobic conditioning (when coupled with short set breaks)
o As a training variation
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High Intensity - 1 to 5 RM (For advanced trainees only)
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Increasing strength
Anaerobic conditioning (when couple with short set breaks)
Increasing explosiveness (when coupled with dynamic effort
training)
Improving neurogenic muscle tone
As a training variation
Type: Which mode of training (resistance, cardio, etc.) and which exercises should you
use to reach your fitness goals?
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Resistance Training
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o
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Cardiovascular Training
o
o
o
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There is no “best” exercise (although some are more effective than
others)
See the exercise list for choices
Use exercise variety as tool to create overload and prevent
accommodation
Cardio is a must for altering body composition, providing specific
athletic conditioning and general overall fitness
Be consistent with a particular mode to allow for adaptation
Include variation (or cross-train) as needed
Use the Intensity and Volume (Time) that suits your goals
o
Low intensity/long duration
! Fat burning
! Aerobic conditioning
o
High intensity/Intervals/Short to moderate duration
! Fat burning
! Anaerobic conditioning
Order of Exercise
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MULTI BEFORE SINGLE JOINT EXERCISE – You should always try do the
multi joint exercises before single joint exercises. Multi joint exercises employ
use of more than one joint for a given exercise
o Example: the squat - ankles, knees, hips, and spine.
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Larger muscle groups before smaller muscle groups
Exercise Tips
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Don't hold your breath. Your blood pressure can increase during weightlifting to
dangerous levels if you hold your breath. Exhaling during the lift and just plain
breathing freely during your weight-training exercise can prevent this.
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ROM- Make sure you go through a complete range of motion for each exercise.
Failure to do this will limit your gains and increase you chance of injury.
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Work all your major muscles — abdominals, legs, chest, back, shoulders and arms.
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Lift an appropriate amount of weight. The amount of weight you lift should match
the intensity for the specific phase of our workout.
Spotting & Safety
Exercises
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where spotters are MANDATORY:
Squat
Leg Press
Bench Press
Barbell/Dumbbell Shoulder Press
DB Triceps Extension
*Always check the positioning of the safety bars before using the squat racks.
*USE COMMON SENSE. IF THERE IS A POSSIBILITY OF GETTING INJURED BY
DOING THE EXERCISE GET SOMEONE TO SPOT YOU!
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General Strength Training Procedures
1. Warm-up with light weights
2. Share the equipment, especially the machines.
3. Do the workout in the exact order listed whenever possible.
4. Gradually increase the weight (intensity) used for each exercise every week.
(PRINCIPLE OF OVERLOAD)
5. Do not hold your breath when lifting.
6. Record the weight used for each set on the workout sheet.
7. Secure a spotter when appropriate.
8. Use perfect technique in every exercise going through the full range of motion avoid using momentum.
9. Replace all weights to the racks and strip all bars when finished.
10. WIPE DOWN EQUIPMENT BEFORE MOVING ON TO THE NEXT EXERCISE!
11. Utilize a one-minute rest period between sets.
12. Stretch after every workout.
13. Do not neglect your abdominal muscles (muscular balance)
14. Experienced lifters please help those with less experience.
**Continue working out until dismissed to the locker room.
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Cardiovascular Fitness
Aerobic vs. Anaerobic Exercise - generally, aerobic means with oxygen and
anaerobic means without oxygen; more specifically, aerobic activities are those that
enable the cells in your body to utilize oxygen during extended periods of energy
expenditure; anaerobic activities are those activities that are done at such a fast
rate of speed (or heart rate) that your cells do not have enough time to utilize
oxygen. The by-product of aerobic exercise is primarily carbon dioxide, which is
expelled with an increased rate of respiration. The by-product of anaerobic
exercise is a combination of carbon dioxide and lactic acid, which is the substance
that makes your muscles burn when you do high intensity exercise. A variety of
aerobic and anaerobic sports and activities will be discussed in class.
Calculating Target Heart Rate: The Target Heart Rate is the range between 70%
and 85% of Max Heart Rate. This is the working INTENSITY that one needs to
attain during a cardiovascular workout in order to improve aerobic fitness.
Step #1: 220 - Age = Max Heart Rate
Step #2: MHR x 70%
Step #3: MHR x 85%
Calculate the MHR & THR for a 14, 15 or 16 year-old person:
14 year old THR
15 year old THR
16 year old THR
______-_______
______-_______
______-_______
F.I.T.T. Principle for Cardiovascular Fitness
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Frequency- minimum of 3 times per week, eventually overload by increasing to
5 to 6 times per week.
Intensity - exercise within target heart rate.
Time - Minimum of 20 minutes. However, if you have been sedentary, any time
devoted to exercise will lead to improvements.
Type- Sprints, distance runs, hill runs, etc.
Examples of Overload, Progression & Specificity for Cardiovascular Fitness:
• Overload:
o Frequency
o Intensity
o Time
o Type
• Progression
• Specificity
Benefits of Cardiovascular Fitness:
1) Stronger heart muscle
2) Improved coronary and peripheral
circulation
3) Lower heart rate
4) Reduced risk of stroke
5) Reduction in blood pressure
6) Greater chance of surviving a heart
attack
7) Reduced LDL cholesterol
8) Improved cardio respiratory function
9) Increased HDL cholesterol
10) Increased stroke volume and cardiac
output
11) Resistance to atherosclerosis 12) Decreased resting heart rate
Flexibility
Types of Stretching:
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STATIC - (stretch & hold) Slowly moving the muscle to a point of MILD TENSION
and holding the position for 15 to 30 seconds.
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DYNAMIC – Gradually increasing reach and range of motion while limbs are moving.
(Swinging your arms round in circles, kicking an imaginary ball, walk lunge, knee hugs)
IMPROVING FLEXIBILITY: To improve flexibility one must stretch the muscles
farther than you are accustomed (principle of OVERLOAD).
F.I.T.T. Principle for Flexibility:
• Frequency - Minimum of 3 times per week.
• Intensity- The muscle must be stretched beyond its normal length; to a point
of MILD tension.
• Time - Gradually increase the length of time in a static stretching position
from 15 to 30 seconds. Increasing the number of repetitions of an exercise
would also increase time.
• Type- The stretch you are using to help increase flexibility.
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STRETCHING TIPS:
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Breathe while stretching; don't hold your breath.
Hold each stretch a minimum of 15 seconds.
Do not contract your abdominal muscles while stretching.
Try to relax as much as possible
BENEFITS OF STRETCHING:
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Increases flexibility.
Improves range of motion of your joints
Improves circulation.
Relieves stress. Stretching relaxes the tense muscles that often
accompany stress.
Name: _______________
Period: ______________
Fitness Training Certification Worksheet
Directions: Look at name of the exercise listed in column A. Write the name of the
primary muscle worked for each exercise in column B. If the exercise is a multi-joint
exercise mark an X in the box under multi-joint. If it is a single joint exercise mark an X in
the box under single joint.
Column A
Column B
Exercise
Major Muscle Group (Primary)
1) Bench Press
2) Leg Press
3) Leg Extension
4) Prone Leg Curl
5) Hip Adduction
6) Hip Abduction
7) Squat
8) Overhead (Shoulder) Press
9) Dips
10) Chin-ups
11) Seated Rows
12) Abdominal Crunch
13) Back Extension
14) Arm Extension
15) Arm Curl
16) Dumbbell Bench Press
17) Dumbbell Curls
18) Dumbbell Triceps Extension
19) Sit-ups
20) Medicine Ball Half Twist
21) Front Lat Pull Down
22) Push-ups
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MultiJoint
Single
Joint