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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. 1 Basic Terminology 2 • Strength- The muscles ability to produce force • Endurance- The ability to sustain exercise for an extended duration • Flexibility- The ability to move a muscle through a complete range of motion • Strength Training- Using external resistance to strengthen muscles • Cardiovascular exercise- Exercise that improves endurance by training the cardiovascular and respiratory systems of the body. • Repetition- One complete movement of a particular exercise. • Set- A group of repetitions performed in sequence. • Volumeo The number of repetitions and sets of repetitions performed during strength training o The amount of time that cardiovascular exercise is performed. • 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. • Concentric contraction- (Positive) - the part of the exercise that requires your muscles to contract. • Eccentric contraction- (Negative) - the part of the exercise you slowly allow the weight to return to home position • 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) • 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) • Multi-joint exercise- An exercise that involves primary muscle action at more than one joint of the body. • Single joint exercise- An exercise that involves primary muscle action at only one joint of the body 5 Components of Physical Fitness • Cardiorespiratory endurance- the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity. • Muscular strength- the ability of the muscle to exert force during an activity • Muscular endurance- the ability of the muscle to continue to perform without fatigue • Body composition- the relative amount of muscle, fat, bone, and other vital parts of the body • 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. • • 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. • 3 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). • 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. • Utilizing the same weight from week-to-week will not increase strength, power, muscular endurance, or muscle size. • 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? • • • • • 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: • • 4 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? • 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 • 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 • 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 • As technique is being learned a low intensity should be utilized • As competency increases exercise intensity can increase accordingly • 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? • 5 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 • 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 • High Intensity - 1 to 5 RM (For advanced trainees only) o o o o o 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? • Resistance Training o o o • Cardiovascular Training o o o • 6 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 • 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. • Larger muscle groups before smaller muscle groups Exercise Tips • 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. • 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. • Work all your major muscles — abdominals, legs, chest, back, shoulders and arms. • 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 • • • • • 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! 7 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. 8 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 • • • • 9 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: • STATIC - (stretch & hold) Slowly moving the muscle to a point of MILD TENSION and holding the position for 15 to 30 seconds. • 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. 10 STRETCHING TIPS: • • • • 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: • • • • 11 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 12 MultiJoint Single Joint