Download FITNESS FOR LIFE

WARREN CONSOLIDATED SCHOOLS
HEALTH EDUCATION
“FITNESS UNIT”
Lesson One
Fitness For Life
• Student Learning Targets (Objectives)
– I will be able to define physical fitness, health,
and wellness.
– I will be able to describe some of the benefits
of fitness, health & wellness.
Fitness For Life
• Physical Fitness:
– Is the ability of your body systems to work together
efficiently to allow you to be healthy and
effectively perform activities of daily living.
– A fit person is able to perform schoolwork as well as
responsibilities at home and still have enough energy to
enjoy school sports or other activities.
– Developing a personal plan for regular physical activity
can help you keep your activity level high and avoid
sedentary living.
– Getting fit and staying fit can be fun when you choose
activities
Fitness For Life
• Developing a personal
plan for regular
physical activity can
help you keep your
activity level high and
avoid sedentary living.
• Getting fit and staying
fit can be fun when
you choose activities
Fitness For Life
• Physical Activity:
– Movement using the
large muscles of the
body.
– This is a general term
that includes: sports,
dance, and activities
done at home or work,
such as walking,
climbing stairs, or
mowing the lawn.
Fitness For Life
• Exercise:
– Performing physical
activity for the
purpose of getting
fit.
Fitness For Life
Cycle of Physical Activity Benefits
PHYSICAL ACTIVITY
HEALTH AND
WELLNESS
PHYSICAL
FITNESS
• Being active provides
you a double benefit:
– 1. Improved physical
fitness.
– 2. Improved health &
wellness.
– The goal is to find ways
to keep the cycle going
throughout your life.
Fitness For Life
• Benefits:
– Keeps you healthy
• Has a profound effect on preventing illness and disease.
– Look good
• Increase lean muscle and decrease body fat.
– Feel good
• Resist fatigue, decrease chance of injury, work more efficiently.
– Enjoy life
• Allows you to do fun things in life where some who are ill or not
fit cannot do.
– Meet emergencies
• Allows you to be fit enough to meet emergencies and day to day
demanding situations like running for help or changing a flat
tire etc.
Lesson Two
Fitness Through Physical Activity
• Student Learning Targets (Objectives)
– I will be able to name & describe the five parts
of health related physical fitness.
– I will be able to name & describe the six parts of
skill-related fitness.
– I will be able to explain how to use the stairway
to lifetime fitness.
Fitness Through Physical Activity
• Physical fitness is made up of 5 components:
– Cardiovascular Fitness
– Strength
– Muscular Endurance
– Flexibility
– Body Composition
Fitness Through Physical Activity
• Health-Related Physical
Fitness
– Cardiovascular Fitness
• Ability to exercise your
entire body for long
periods of time without
stopping.
• Requires a strong heart,
healthy lungs, and clear
blood vessels to supply
the cells of your body
with oxygen they need.
Fitness Through Physical Activity
• Health-Related Physical
Fitness
– Strength
• The amount of force your
muscles can produce.
• Often measured by how
much weight you can lift
or how much resistance
you can overcome.
• Those with good strength
can perform daily tasks
efficiently with the least
amount of effort.
Fitness Through Physical Activity
• Health-Related Physical
Fitness
– Muscular Endurance
• The ability to use your
muscles (contract them)
many times without
tiring.
• Those with good
muscular endurance are
likely to have better
posture and fewer back
problems.
Fitness Through Physical Activity
• Health-Related Physical
Fitness
– Flexibility
• The ability to use your
joints fully through a
wide range of motion.
• You are flexible when
your muscles are long
enough to allow adequate
movement.
Fitness Through Physical Activity
• Health-Related Physical
Fitness
– Body Composition
• The percentage of body
weight that is made up of
fat when compared to the
other body tissues, such
as bone & muscle.
• People who are in a
healthy range of body fat
% are more likely to avoid
illness and even have
lower death rates.
How Much Physical Activity Is Enough?
The Basic Principles of Physical Activity Can Be Applied the
Components of Fitness
– Principal of Overload
• States that the only way to
produce fitness and health
benefits through physical
activity is to require your
body to do more than it
normally does.
• An increased demand on
your body (overload)
forces it to adapt.
• The Story of Milo & His
Bull.
How Much Physical Activity Is Enough?
• Basic Principles of
Physical Activity
– Principal of Progression
• States that the amount
and intensity of your
exercise should be
increased gradually.
• Threshold of Training
– Is the minimum amount
of overload you need to
build physical fitness.
Target Ceiling
• Too Much
Threshold of Training
• Builds Fitness
Inactivity
• Not Enough
How Much Physical Activity Is Enough?
• Basic Principles of
Physical Activity
– Principle of Specificity
• States that the specific
type of exercise you do
determines the specific
benefit you receive.
• Example: Running will
produce cardiovascular
fitness but will not have an
effect on building strength.
How Much Physical Activity Is Enough?
• FITT Formula
– Helps you apply the
basic principles of
exercise. Each letter
represents an
important factor for
determining how
much physical activity
is enough.
How Much Physical Activity Is Enough?
• FITT Formula
– Frequency
• Refers to how often you
do physical activity.
• For physical activity to be
beneficial, you must do it
several days a week.
• FITT Formula
– Intensity
• Refers to how hard you
perform physical activity.
• Intensity is determined
differently depending on
the type of activity.
• Cardiovascular fitness is
measured by heart rate
while strength is
measured by the amount
of weight you lift.
How Much Physical Activity Is Enough?
• FITT Formula
– Time
• Refers to how long you
do physical activity.
• The length of time you
should do physical activity
depends on the type of
activity you are doing and
the part of fitness you
want to develop.
• To build cardiovascular
fitness you need to
exercise for 20 minutes or
more.
• FITT Formula
– Type
• Refers to the kind of
activity you do to build a
specific part of fitness or
to gain a specific benefit.
• One type of activity may
be good for building one
part of fitness but may
not work to build another
part of fitness.
Cardiovascular Fitness
• Regular physical
activity benefits two
vital body systems:
– Cardiovascular System
• Made up of your heart,
blood vessels, and your
blood.
– Respiratory System
• Made up of your lungs
and the air passages that
bring oxygen from outside
your body into your lungs.
Cardiovascular Fitness
• Heart
– Because your heart is a
muscle it benefits from
exercise.
– Your heart acts like a
pump to supply blood to
your body cells.
– When you do vigorous
physical activity, your
muscle cells need more
oxygen and they
produce more waste
products.
Cardiovascular Fitness
• Heart Rate
– A person who does regular physical activity might have a
resting heart rate of 55-60 beats per minute. A unfit
individual may be 70 or more beats.
– A fit person’s heart works more efficiently by pumping
more blood with fewer beats.
Cardiovascular Fitness
• Blood
– Cholesterol
• A fatlike substance found
in meats, dairy products
and egg yolks can be
dangerous if high levels
build in your body.
• Cholesterol is carried
through the bloodstream
by particles called
lipoproteins.
• Blood
– Low Density
Lipoproteins (LDL)
• Is often referred to as bad
cholesterol because it
stays in the blood and
contribute to clogged
arteries.
– High Density
Lipoproteins (HDL)
• Is the good cholesterol
because they carry LDL’s
out of the bloodstream
for elimination.
Cardiovascular Fitness
• Blood
– An LDL lower than 100
is considered optimal
for good health.
– An HDL above 60 is
considered optimal for
good health.
– Regular physical
activity helps improve
your cardiovascular
fitness by reducing LDL
levels and increasing
HDL levels.
Cardiovascular Fitness
Benefits of Physical Activity on the Cardiovascular System
Heart
Blood
Vessels
Blood
• Heart muscle gets stronger
• Pumps more blood with each beat
• Beats slower
• Works more efficiently
• Healthy elastic arteries allow more blood flow
• Less risk of clogged arteries (atherosclerosis)
• Less risk of blood clot leading to heart attack
• Less bad cholesterol (LDL) and other fats in the blood
• More good cholesterol (HDL) in the blood
Effects of Exercise on the Heart
Cardiovascular Fitness
• Aerobic Activity
– Is a vigorous activity
that elevates your
heart rate high enough
to build cardiovascular
fitness.
Cardiovascular Fitness
• How Much
Cardiovascular
Activity?
– To create an
“Overload” you must
increase your heart
rate with a vigorous
aerobic activity. This
will build good levels
of cardiovascular
fitness.
Physical Activity Threshold and Target
Zone Threshold of Training
Threshold of
Training
Target Zone
Frequency
3 Days/Week
3-6
Days/Week
Intensity
65% of M.H.R. 65-90% of
M.H.R.
Time
20 continuous
minutes
20-60
continuous
minutes
Cardiovascular Fitness
• How to Measure
Intensity of Your
Aerobic Activity
– Target Heart Rate Lab
Cardiovascular Fitness
• Anaerobic Physical
Activity
– Activity that is so
intense that your body
cannot supply adequate
oxygen to sustain it for
long periods of time.
– For this reason it is done
in short bursts and then
rest periods.
– Activities include:
sprinting, swimming very
fast & sports such as
football.
Cardiovascular Fitness
• Active Aerobics
– Only those activities that are
vigorous enough to elevate
the heart rate above the
heart rate threshold and into
the target zone.
– The aerobic activities listed
are among the most popular
activities because:
• They often do not require
a high level of skill.
• The frequently are not
competitive.
• The often do not require
a partner or a group.
• Aerobic Dance
– Low Impact, high impact, step
• Aerobic Exercise Machines
– Treadmills, stair steppers, exercise
bikes, rowing machines, eliptical
• Bicycling
• Circuit Training
• Dance
– Modern, Ballet, Folk, Square, Waltz,
Country , Hip-Hop and Line Dance
• Martial Arts Exercise
– TaeBo, Cardio Karate
• Rope Jumping
• Swimming
• Water Aerobics
Flexibility
• What is Flexibility?
– Flexibility is the ability
to move your joints
through a full range of
motion (ROM).
– A joint is a place in the
body where bones
come together.
– Common joints
include:
• Ankles, knees & hips in
the leg region.
• Knuckles, wrist, elbows,
and shoulders in the
arm region.
– Range of Motion (ROM)
• Is the amount of
movement you can make
in a joint.
Flexibility
• Benefits of Good
Flexibility
– Improved Function
• Everyone needs a
minimum amount of
flexibility to maintain
health & mobility.
• People will move better
when they are flexible.
• Benefits of Good
Flexibility
– Improved Health &
Wellness
• Stretching can help
prevent injury and muscle
soreness.
• Stretching short muscles
helps improve posture,
which helps prevent or
relieve back pain.
Flexibility
• Characteristics of
Flexibility
– Body Build & Flexibility
• Some people are more
flexible than others,
generally females tend to
be more flexible than
males.
– Hypermobility
• The ability to extend the
knee, elbow, thumb, or
wrist joint past a straight
line, as if the joint could
bend backwards.
• Example: elbow joint
locking when doing push
ups.
• Characteristics of
Flexibility
– Joint Laxity (Looseness)
• Supporting tissue around
a joint allows the bones
to move in ways other
than intended.
• If laxity occurs in a knee
joint, it may lead to knee
sprains and torn cartilage
or a dislocated kneecap.
• Strengthening the
muscles around the joint
can help reduce joint
laxity.
Flexibility
• Balancing Strength
& Flexibility
– Everyone needs
strong muscles, but
only strength
training can lead to
a loss of normal
range of motion.
– On the other hand,
if you only do
flexibility exercises,
then your joints may
become susceptible
to injury.
Flexibility
• Fitness Principles and
Flexibility
– Principle of Overload
• You need to stretch your
muscles longer than
normal to increase
flexibility.
• To achieve this, you
usually need a force
greater than your own
opposing muscles.
• You need additional force,
such as your own body
weight.
• Example:
– When you put your arms on
either side of a doorframe
and lean forward.
Flexibility
• Fitness Principles and
Flexibility
– Principle of Progression
• You need to gradually
increase your flexibility
exercise intensity.
• You can increase
intensity by stretching
farther as you gain
flexibility.
• You may also progress
by gradually increasing
the amount of time you
hold the stretch or the
number of repetitions
you perform.
Flexibility
• Fitness Principles and
Flexibility
– Principle of Specificity
• Flexibility exercises
improve only the
specific muscles at the
specific joints that you
stretch.
• To develop overall
flexibility, you must
stretch all the muscles
that need stretching.
Muscle(s)
Reason for Stretching
Chest Muscles
To prevent poor
posture
Front of Shoulders
To prevent poor
posture
Front of Hip Joint
To prevent swayback
posture or backache
Back of Thigh
(Hamstrings)
To prevent swayback
posture or backache
Inside of Thigh
To prevent back, leg,
and foot strain
Calf Muscles
To avoid Achilles
Tendon injuries
Lower Back
To prevent back injuries
Flexibility
• Types of Flexibility
Exercises
– Static Stretching
• Stretching slowly as far
as you can without
pain, until you feel a
sense of pulling
tension.
• The stretch should be
held for a minimum of
30 seconds or more for
best results.
Flexibility
• Types of Flexibility
Exercises
– Active Static
Stretching
• Taking yourself
through the stretch.
– Passive Static
Stretching
• Having someone take
you through the
stretch.
Flexibility
• Types of Flexibility
Exercises
– PNF Stretching
(Proprioceptive
Neuromuscular
Facilitation)
• Involves
contracting the
muscle before you
stretch it so that
you can stretch it
farther.
• Some variations
require a partner
assist you.
Flexibility
• Types of Flexibility
Exercises
– Ballistic Stretching
• A series of quick
but gentle bouncing
or bobbing motions
that are not held
for a long time.
• Be careful,
stretching too
quickly or
overstretching can
cause injury.
Flexibility
• Types of Flexibility
Exercises
– Dynamic Flexibility
• active movements of
muscle that bring forth a
stretch but are not held in
the end position.
• When you put your body
through a series of
stretches while in
motion, it sends
signals from the brain to
the muscle fibers and
connective tissues in that
area to prepare to do
work.
– Dynamic Flexibility
• Raises the body’s
temperature.
• Increases blood flow to
the working muscles.
• Prepares those muscles
for strenuous activity.
Dynamic Flexibility
Flexibility
• Warm Up (Dynamic)
– A warm up is a series of
activities that prepares your
body for more vigorous
activity.
• Improves Performance
• Helps Prevent Injury
• Cool Down (Stretching)
– After a workout, your body
needs to recover from the
demands of physical activity.
• Returns the body to a
resting state
(Homeostasis)
• Helps reduce soreness
Body Composition
• Body Composition
– All the tissues that make up your body.
– For a typical person, 15 to 25 % of the body
composition is fat and 75 to 85 % is lean body
tissue.
– Lean body tissue includes: muscles, bones, skin
and body organs such as the heart, liver, kidneys,
and lungs.
Body Composition
• Body Composition
– People who do regular physical activity typically
have a larger % of lean body weight, especially
from muscle and bone.
– Having a low % of body fat is desirable for good
health.
Body Composition
Body Composition
• Factors Influencing Body Fat %
– Heredity
• You inherit your body type from your parents.
• Some people are born with a tendency to be lean, muscular or fat.
• Inherited tendencies make keeping body fat levels in the good
fitness zone easy for some but difficult for others.
Body Composition
• Factors Influencing
Body Fat %
– Metabolism
• Basal Metabolism Is the
amount of energy your
body uses just to keep
you living.
• This energy is measured
in units called calories.
Your basal metabolism
does not include the
calories you burn in work,
recreation, studying, or
even sitting and watching
TV.
• Factors Influencing
Body Fat %
– Metabolism
• Some people have a
higher basal metabolism
than others, this means
that their bodies, at
complete rest, burn more
calories than others.
• Metabolism is affected by
heredity, age, and
maturation.
• As you get older, your rate
of metabolism slows
down.
Body Composition
• Factors Influencing
Body Fat %
– Maturation
• As you grow older and
the hormone levels in
your body begin to
change, levels of body fat
also change.
• During teen years, female
hormones cause girls to
develop higher levels of
body fat than boys.
• Males tend to have
greater muscular
development due to the
hormone testosterone in
the body.
Body Composition
• Factors Influencing
Body Fat %
– Diet
• The amount of energy in
food is measured in
calories.
• A typical teenage male
needs to consume about
2,500 to 3,000 calories a
day to maintain an ideal
level of body fat %.
• A typical teenage female
needs about 2,000 to 2,500
calories a day.
• If one takes in too many
calories, it may have an
effect on body fat%.
Body Composition
• Factors Influencing
Body Fat %
– Physical Activity
• Your body burns calories
for energy (Metabolism).
• The more vigorous activity
you do, the more energy
your body uses and the
more calories you need.
• An inactive person uses
less energy each day than
an active person.
• Being inactive may lead to
a person not burning
enough calories and
therefore storing more
body fat.
Body Composition
• Body Fat: How Much Is Good?
– Weight vs. Fat
• Weight is not a good indicator of fitness and health.
• Muscles weight more than fat. Thus, you can weigh more than
someone else of the same size.
• This is why body fat % is the best indicator of fitness and health.
Body Composition
• Body Fat: How Much Is
Good?
– Overfat means having too
much body fat.
– Obesity is a term used to
describe people who are
overfat to a point where
there are severe health risks.
• Body Fat: How Much Is
Good?
– Females
• Teenage girls should not
have less than 11% or
more than 25% body fat.
• Over 35% is considered
obese for females.
– Males
• Teenage boys should not
have less than 6% or
more than 20% body fat.
• Over 30% is considered
obese for males.
Body Composition
• Overfatness, Obesity,
Health & Wellness
– Having too much fat can be
unhealthy.
– Scientists report that people who
are overfat have a higher risk of:
• Heart disease
• High blood pressure
• Diabetes
• Cancer
– Health costs for obese people
are about $1,500 a year more
than for people with healthy
body fat levels.
• Overfatness, Obesity,
Health & Wellness
– In 2009, three out of every ten
adults in Michigan were obese,
while approximately 35% of
adults were overweight.
– In 2018, Michigan is expected to
spend $12.5 billion on obesity
related health care costs if rates
continue to increase at their
current levels.
Body Composition
• Body Fat Assessment
– Skinfold Measurements
• Measures the thickness of skinfolds, the fat under the skin.
• A special instrument called a caliper is used to measure the
skinfold thickness.
• Body Fat Assessment: Skin Caliper Test Video
Muscle Fitness
• Muscular Endurance
– Is the ability to contract
muscles many times
without tiring or to hold
a muscle contraction for
a long time.
• Strength
– Indicates the amount of
force a muscle or muscle
group can exert.
Muscle Fitness
• Progressive Resistance
Exercise
– You gradually or
progressively increase
the amount of overload
you apply to the
muscles.
– Both muscular
endurance and strength
are developed by this.
• Resistance
– Refers to a force that
acts against your
muscles.
– It usually is measured in
terms of pounds.
– You can lift your own
body weight, use free
weights (barbells or
dumbbells) or use
weight machines.
Muscle Fitness
• Strength & Endurance use resistance in
different ways.
– Strength is developed by doing an
exercise for a short amount of
times (1-12 repetitions) but with a
lot of resistance.
– Muscular Endurance is developed
by doing an exercise many times
(13-100 repetitions) but with less
resistance.
• Strength training tends to increase the
size of the muscles as they become
stronger.
– Hypertrophy
• Is the increase of the muscle
size.
• Endurance training does not
cause as much hypertrophy
Muscle Fitness
• Muscle Fitness Terminology
• Muscle Fitness Terminology
– Repetitions (Reps)
• The number of
consecutive times you do
an exercise.
– Set
• One group of repetitions
– Positive Phase
(Concentric) of Rep
» Lifting the Weight
– Negative (Eccentric)
Phase of Rep
» Lowering the
Weight
Exercise
Repetitions
Push Ups
10
Exercise
Repetitions
Push Ups
(Set #1)
10
Push Ups
(Set #2)
10
Push Ups
(Set #3)
10
Muscle Fitness
• Types of Muscle
Contractions
– Isotonic Contraction
• A muscle contraction that
pulls on the bones and
produces movement of
the body parts.
– Concentric
» Muscle Shortens
– Eccentric
» Muscle Lengthens
• Types of Muscle
Contractions
– Isometric Contraction
• Occurs when muscles
contract and pull with
equal force in opposite
directions, so no
movement can occur.
– Example
» Pushing your
hands together
Muscle Fitness
• Slow-Twitch Muscle Fibers
– Contract at a slow rate
and are usually red in
color.
• Fast-Twitch Muscle Fibers
– Contract quickly and are
white in color.
• These fibers generate more
force when they contract.
• These fibers are important for
strength activities.
• These fibers generate less
force than fast-twitch
muscle fibers but they are
able to resist fatigue.
• Intermediate Muscle Fibers
• Slow-twitch muscle fibers
– Have characteristics of both slow
are involved in
and fast twitch fibers.
cardiovascular activities
– They contract quickly and have
such as running for
good endurance.
distance.
**The type of fibers in your muscles
are determined by your genetics.
Muscle Fibers
Muscle Fitness
• Types of Strength
Training
– Weight Training
(Free Weights)
• This form of exercise
is done to improve
muscular strength &
endurance.
• It usually involves
using free weights
such as barbells,
dumbbells or body
weight exercises.
Muscle Fitness
• Types of Strength
Training
– Resistance Training
(Machines)
• This type of training is
the same as weight
training except that a
machine that provides
resistance is used
rather than free
weights.
Muscle Fitness
• Benefits of Muscle
Fitness
– Increased muscle
mass.
– Decreased body fat.
– Reduced injury.
– Increased
confidence.
Building Strength
• Myths and
Misconceptions
– No Pain, No Gain
• Some believe that
exercise must hurt to see
results.
• If you feel pain, it is the
body’s way of saying stop.
• There is a difference
between pain and
discomfort.
Building Strength
• Myths and
Misconceptions
– Body Dysmorphia
• A term used to identify
a condition that occurs
when people become
obsessed with building
muscle.
• This is an obsessivecompulsive disorder
that often requires
treatment by a
professional.
• Can lead to taking drugs
or excessive use of
supplements.
Muscle Dysmorphia
Building Strength
• Myths and
Misconceptions
– Muscle Fitness for
Females
• Many think that only
males should strength
train.
• Both males and females
need strength to stay
healthy.
• The hormones in female
bodies prevent them from
developing large, bulky
muscles.
Building Strength
• Myths and
Misconceptions
– Muscle Imbalances
• If only one side of the
joint is trained, muscle
imbalances will occur.
• Example: performing
bench presses but not any
rows.
• This type of imbalance
can lead to injuries.
Building Strength
• Fitness Principles &
Strength
– Principle of Overload
• A muscle must contract
harder than normal to
become stronger.
• Therefore you must
expose your muscles to
greater loads of weight.
135 lb Bench
Press
• Week 1
145 Lb Bench
Press
• Week 2
Building Strength
• Fitness Principles &
Strength
– Principle of
Progression
• Overload gradually.
– Increase the load
over a period of
time—to get the
best improvement
in muscle strength.
– You can injure
yourself if you try
to lift too much
weight too soon.
155 lb Bench
Press
150 lb Bench
Press
145 lb Bench
Press
135 lb Bench
Press
Building Strength
• Fitness Principles &
Strength
– The Double
Progressive System
• 1st Progression
• You begin by
performing a low
number of reps in
each set.
• As you improve, you
gradually increase
the reps you perform
in each set.
• Fitness Principles &
Strength
– The Double Progressive
System
• 2nd Progression
– To build strength, you
stop increasing reps
when you reach 10.
– You drop back to doing
lower reps and increase
the weight of the lift.
– You typically will
increase the weight by
5-10 lbs.
Building Strength
• Fitness Principles &
Strength
– Principle of
Specificity
• You must exercise the
specific muscle
groups you want to
develop.
– Example: to
strengthen the
hamstrings, you
must perform leg
curls or Stiff Leg
Deadlifts.
Building Strength
• Fitness Principles &
Strength
– Principle of Rest &
Recovery
• Indicates that you need to
allow muscles time to rest
and recover after a
workout.
• You should allow a
minimum of 48 hours
before training the same
muscle(s) again.
• Sleep is crucial for
muscle recovery and
growth after a workout.
Lesson Nine
Types of Training Programs
• Student Learning Targets (Objectives)
– I will be able to describe a variety of methods of training to
improve strength and/or muscular endurance.
– I will be able to create a personalized strength training
routine utilizing one or more of the methods discussed in
the unit.
Types of Training Programs
• Conventional Multiple Set
– Each workout focused on a specific body part or
group of body parts.
– Each exercise, usually 2-5 sets are completed.
• Each set contains between 1-12 reps.
• Each set is taken to muscular fatigue not failure.
• After each set, usually 30 sec to 2 min is taken to rest
and recover.
• Then the next set begins.
Types of Training Programs
• High Intensity Training (Single Set)
– System that requires the lifter to complete slow &
controlled repetitions that requires 100% focus on a
specific muscle group.
– The concept of Momentary Muscular Failure (MMF) is
used.
• The point at which the targeted muscle or muscles fail
on the positive phase, while performing controlled
repetitions.
– The lifter only completes (1) set because of the belief that
exposing the muscle to MMF recruits all the muscle fibers
needed in order for muscle growth.
– This type of training is limited to mostly weight machine
use because it is unsafe to take free weight to MMF.
High Intensity Training (Single Set) Video
Types of Training Programs
• Manual Resistance Training
– Manual resistance is a form of exercise that will allow you
to have productive training sessions without having to rely
on any equipment at all. When performed properly,
manual resistance exercises can maximally stimulate
improvements in muscular strength and endurance.
Manual resistance will be the most intense style of training
you have done if you are willing to push yourself to and
beyond your limits.
Manual Resistance Training Video
Types of Training Programs
• Stability Ball Training
– The stability ball (also
called an exercise ball,
Swiss ball, or physioball)
is a simple yet versatile
piece of training
equipment that you can
use to train your whole
body with fun and
innovative moves.
Stability ball training is
effective in building
balance, stability,
and pillar strength.
Types of Training Programs
• Stability Ball Training Benefits
– Build pillar strength. Stability ball exercises are ideal for building pillar
strength since they increase the demand of your shoulder, hip, and
core stability.
– Improve balance and coordination. The unstable surface of the
stability ball forces your muscles to heighten their readiness. Your
body will call more muscles into action to help stabilize your body and
control that unstable surface.
– Activate key muscles. Stability ball exercises can also help activate and
elongate key muscles, much like you do in your Movement
Prep routine.
– Better sports performance. Stability ball movements create better
body awareness. This can lead to a lower your risk of injury because
you'll be less likely to turn an ankle or twist a knee when you're
knocked off balance.
Stability Ball Training Video
Types of Training Programs
• Resistance Band
Training
– The first benefit to using
band exercises while
working out is the fact
that the equipment
required is very
inexpensive and
portable. You may pack
your exercise bands with
you when travelling and
work out wherever you
happen to find yourself,
including any hotel
room.
Types of Training Programs
• Resistance Band Training
– The second major benefit relates to how effective
band exercises are when starting to work out
again following an injury, as part of a rehabilitation
program. Band exercises have been used in such
settings for a long time and are particularly
effective at toning your muscles and allowing you
to gradually increase the stress on your muscles as
you regain more strength.
Resistance Band Training Video
Types of Training Programs
• Body Weight Training
– Bodyweight
exercises are strength
training exercises that do
not require free weights;
the practitioner's
own weight provides the
resistance for the
movement. Movements
such as the push-up,
the pull-up, and the situp are some of the most
common bodyweight
exercises.
Types of Training Programs
• Body Weight Training
– In general, increasing the
amount of repetitions
will focus on improving
endurance, while
strength gains are made
through increasing the
intensity of the exercise
through decreasing
leverage and working at
the ends of range of
motion.
Body Weight Training Video
Types of Training Programs
• P90X Training
– Each workout is presented in a circuit format, in
which you move from exercise to exercise with
little rest in between, thus keeping your heart rate
up. The p90X system requires you to work out 6-7
days per week, with each workout lasting about 11½ hours.
FITNESS FOR LIFE
“The CrossFiT Way”
What is CrossFit???
• Definition:
– Constantly varied, high intensity, functional
movement.
– CrossFit is a training program that builds strength
and conditioning through extremely varied and
challenging workouts.
– Each day the workout will test a different part of
your functional strength or conditioning, not
specializing in one particular thing, but rather with
the goal of building a body that’s capable of
practically anything and everything.
What is CrossFit???
• Rather than having one workout for older
women and another for hardcore athletes –
there’s ONE workout each day that is
completely scalable based on your skill.
• For example, if the workout calls for squats
with 135 pounds but you can only do squats
with the bar (45 pounds), then that’s where
you’ll start
• Video: “Let me tell you about CrossFit”
What is CrossFit???
•
CrossFit Typical Workout
– Dynamic warm up – not jogging on a treadmill for 5 minutes, but jumps,
jumping jacks, jump rope, squats, push ups, lunges, pull ups. Functional
movements, stretches, and mobility work that compliment the movements
you’ll be doing in the workout that day.
– Skill/Strength work: If it’s a strength day, then you’ll work on a pure strength
movement (like squats or deadlifts). If it’s not a strength day, then you’ll work
on a skill and try to improve, like one-legged squats, muscle ups or handstand
push ups for example.
– WOD: the workout of the day. This is where you’ll be told to do a certain
number of reps of particular exercises as quickly as possible, or you’ll have a
set time limit to do as many of a certain exercise as possible.
– Cool down and stretching. Either as a group, or you’re allowed to stretch out
on your own. This would also be the time for people who pushed too hard to
go puke in a trash can and stretch their stomach muscles
What is CrossFit???
**Close & Critical Article Reading***
“Understanding CrossFit”