Download Personal Conditioning

Healthy
Citizenship
Contributes to your and
others’ safety and
happiness.
R
Responsibility
1. Follows Rules
2. Doesn’t Use Excuses
E
Effort
1. Tries Hard
2. Stays on Task
S
Self-control
1. Shows Anger
Appropriately
2. Doesn’t Brag
P
Perseverance
1. Doesn’t Quit
2. Follows Through
E
Exemplary
Leadership
1. Guides Others
2. Makes Peace
C
Compassion
1. Helps Others
2. Praises Others
T
Teamwork
1 Works Cooperatively
2. Encourages All to
Participate
Personal
Conditioning
R = Responsibility
E = Effort
S = Self-control
P = Perseverance
E = Exemplary Leadership
C = Compassion
T = Teamwork
Personal
Conditioning
One person’s plan for
physical activity. Personal
conditioning programs
develop physical fitness.
Physical Activity
Is movement that uses energy
therefore burns calories.
Is used to enhance a person’s
fitness, health and well-being
therefore benefiting each side
of the health triangle.
Physical Fitness
Allows a Person to:
Do daily tasks with energy
Do better at work and play
Feel better
Resist disease & injuries
EXERCISES
planned physical activity done regularly to build &
maintain one’s fitness.
Aerobic Exercise- rhythmic, non-stop ,
moderate to vigorous activity that requires
large amounts of oxygen. Work the heart
muscle. Benefits lungs.
Stair climbing, swimming , running, biking, dance are examples.
Anaerobic Exercise- is intense physical
activity that requires little oxygen but uses
short burst of energy.
Weight lifting, gymnastics, football, volleyball are examples.
Anaerobic Exercise
(Without oxygen) Activity is performing
at a pace which uses oxygen faster than
the body can replenish it. This is
activity that can be done for a short
period of time.
Examples= 220 yd dash, 50 yard
freestyle swim, lay up, dribbling a
soccer ball.
Aerobic Exercise
Means with oxygen and involves
activities that can be performed for at
least fifteen minutes without gasping to
catch your breath.
Examples = jogging, dancing,
swimming, bicycling, racquetball, long
distance running.
5 Components of
Physical Fitness
1.
2.
3.
4.
5.
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Muscular Flexibility
Body Composition
Cardiorespiratory
Endurance
Is the ability to do activities using
large muscle groups for long
periods of time.
Is developed by repeated
movements that overload the heart
and lungs (for example: jog, power
walk, jump rope, bench step, swim,
roller blade, bike, climb)
Cardiorespiratory
Endurance
Means having strong lungs
and strong heart
Means muscles can use fuel
(oxygen) to sustain activity
Muscular Strength
Is the maximum effort
applied by a muscle or group
of muscles.
Is developed by lifting heavy
weights a few times.
Muscular
Endurance
Is the ability to do the same
movement over and over or to
hold one position for a long time
Is developed by lifting light
weights many times. Decrease
weight, increase repetition.
Muscular Flexibility
Is the ability to move a
limb (arm, leg) through
its entire range of
motion.
Types of Stretches
1. Static Stretching - Static stretching is the most common type of stretching.
You gently assume a stretch position and hold it for 15 to 60 seconds. There is
no bouncing or rapid movement. You should feel a mild pulling sensation, but no
pain. You should feel the stretch in the belly of the muscle, not in the joints.
Stretch muscles daily with two stretches per muscle group.
2. Passive Stretching - Passive stretching is also known as relaxed stretching
and it's basically the same as static stretching. The only difference is that with
passive stretching you don't supply the force to stretch a muscle, a partner or
some type of apparatus does.
3. Dynamic Stretching - Dynamic stretching consists of controlled leg and arm
swings that gently take you to the limits of your range of motion. There is no
bouncing or rapid movement. Examples of dynamic stretching would be slow,
controlled leg swings, arm swings, or torso twists.
4. Ballistic Stretching - Ballistic stretching consists of trying to force a part of
the body beyond its normal range of motion by bouncing into a stretched
position. An example of ballistic stretching would be bouncing down repeatedly
to touch your toes. Ballistic stretching can lead to injury and should only be used
by highly conditioned athletes who need to prepare for a volatile, high-speed
activity.
Cont. Types of Stretches
5. Active Isolated (AI) Stretching - AI stretching consists of assuming a position
and then holding it there with no assistance other than using the strength of your
muscles. An example of AI stretching would be bringing your leg up high and
holding it in that extended position. The theory is that as one muscle contracts
the opposing muscle will relax, resulting in a better stretch. AI stretches can be
difficult and rarely need to be held any longer than 10 to 15 seconds.
6. Isometric Stretching - Isometric stretching consists of getting a muscle into a
stretched position and then resisting the stretch isometrically. An example of
isometric stretching would be having a partner hold your leg up high while you
attempt to force your leg back down to the ground.
7. Proprioceptive Neuromuscular Facilitation (PNF) - PNF is not really a type
of stretching, but is a technique of combining passive stretching and isometric
stretching in order to achieve maximum flexibility. PNF was originally developed
by physical therapists for rehabilitation purposes. PNF consists of a muscle being
passively stretched, then contracted isometrically against resistance while in the
stretched position, and then being passively stretched again through the resulting
increased range of motion. PNF usually employs the use of a partner to provide
resistance against the isometric contraction and to then take the muscle through
its increased range of motion.
Possible Dynamic
Stretches
Arm Circles
Twist side to side
Hip rotations
Feet spread and stretch forward then
backward
Feet spread and stretch side to side
Kick leg forward to opposite hand
Rock back on heels to toe.
Spread eagle… Touch opposite hand to foot
More Dynamic Stretches
Groin Stretch… Roll leg in then foot out
Knee circles… both legs together and move
at same time
Ankle circles… Keep toe on ground. Do one
foot at a time.
Lunge walk (Can do in 1 place)
Over the fence, under the fence.
Skipping, Hopping, Shuffle, Karaoke
Walk on your heels
Static Stretching
Stretching muscle at its maximum range
without movement. *Static stretching
will be used as our cool down. We will
hold these stretches for a 10 count or
tell students to inhale and then reach on
exhale.
Possible Static
Stretches Standing
- Step one foot in from other and lean
leaving back heel on ground. (Calves)
- Legs apart and lean to a direction
leaving feet on ground. (Groin)
Possible Static
Stretches Sitting
Legs together touch toes.
Legs apart, down to right, left, then
middle. (V-Sit)
One foot in and one foot out and reach.
Butterfly
Modified hurdler stretch (Both cheeks
on ground)
Body Composition
Is the percentage of fat and lean
(muscle & bone) tissue
Having too little or too much body
fat can lead to health problems
Aerobic activities burn fat
Weight training builds muscle
Warm-up
Get muscles, tendons, ligaments, and
joints ready for action. Should last 10
minutes.
Should include light aerobic exercise to
get the blood flowing (walking, jogging,
slowly). Raise body temperature 1 to 2
degrees- start to sweat. “You should feel
warm to the touch.”
Should also include Dynamic Stretching
(doing motions slowly). Do not stretch
cold muscles.
Should be low to moderate intensity
level.
Workout
Is the exercise phase of a
conditioning program.
Should last 20-60 minutes.
Involves working harder the part
of the body that one wants to
make more fit.
Conditioning
Principles
F = Frequency - How often I
exercise.
I = Intensity - How hard I work
when exercising.
T = Time - How long I exercise
Cardiorespiratory
Endurance Workout
Frequency = 3-7 days/week
Intensity = moderate to vigorous
Time = 20-60 min. each session
Muscular
Strength Workout
Frequency = every other day for
each muscle group
Intensity = 60% of maximum effort
(heavy weights)
Time = 3 sets of 3-8 repetitions/set
Muscular
Endurance Workout
Frequency = every other day for
each muscle group
Intensity = 40% of maximum effort
(light weights)
Time = set of 10 –30 repetitions /
set
Muscular
Flexibility
Workout
Frequency = 3-6 days/week
Intensity = stretching to a slight
tug; hold 15 seconds
Time = 3 sets of 15-seconds
stretches.
BMI
Body mass index (BMI) is a measure of
body fat based on height and weight
that applies to both adult men and
women.
www.nhlbisupport.com/bmi
Cool-down
Returns body temperature &
heart beat to normal.
Should last 10 minutes.
Should include low-intensity
activities followed by static
stretching.
Heart rate should be 15 beats
for a 10 second period.
SAFETY
Protect yourself
Do NOT wear headphones when
exercising outdoors
Wear a helmet when biking or skating
Wear safety glasses when eye injury
may occur
Wear safety gear when needed (for
example: elbow, wrist and knee pads
when in-line skating)
Follow local laws
Bike and Skate with trafficright side of road
Run and Walk against
trafficleft side of road
Stay Hydrated
Drink water or sports
drinks
Do Not drink soda pop
Never wear a rubber suit
Asthma
Asthma attacks can be
triggered by exercise
To avoid asthma attacks:
 Warm-up
properlay
 Use short bouts of exercise
 Avoid cold air
Treating Muscle
Strains or Joint
Sprains
R = Rest
I = Ice
C = Compression
E = Elevation
Exercises to Avoid
Deep knee bends
Hurdler’s stretch
Standing toe touches
Hyperextension of the back
and neck
FITT
Conditioning Principles
FREQUENCY-HOW OFTEN..I exercise.
INTENSITY- HOW HARD..I exercise.
TIME- HOW LONG..I exercise.
TYPE- AEROBIC OR ANAEROBIC
-Any change should be made gradually about
every two weeks.
-Adjust only one FITT element at a time.
Target Heart Rate
Is the range of numbers between which your
heart and lungs receive the most benefit from
a workout.
Start by subtracting your age from 220. Then
multiply the result by 0.6 and again by 0.8.
The range of numbers between the two
represent your target heart rate.
Uses this to adjust intensity.
Heart Rate to Determine
Exercise Intensity
Count
pulse for
1 minute
Age
10
11
12
13
14
15
16
Target Heart Rate
147-178
146-178
146-177
145-176
144-175
144-175
143-173
Physical Conditioning
Helps Prevent
Heart Disease
Some Cancers
Obesity
Osteoporosis
Low Back Pain
Physical Conditioning
Helps You
Feel good about yourself
Feel happier
Feel more energetic
Have more pride in your
appearance
Assessments
provides information about a person’s current physical fitness
Cardio respiratory - assessed by how long one
can exercise at moderate intensity
Muscular Strength - assessed by how much
weight one can lift
Muscular Endurance – assessed by how many
times an exercise can be done
Muscular Flexibility - assessed by the range of
motion at a joint
Goal Setting
Goals should be realistic
Goals should be achievable
Base goals on your needs
and desires
Choose activities you like!
Fitness Goals
Short-term = 1 to 4 weeks
Long-term = 2 to 7 months
Be SMART when setting
goals
S = Specific
M = Measurable
A = Achievable
R = Realistic
T = Time
Study: Michigan Is 7th
Most Obese State
More than one-third of Michigan's residents are obese,
according to a national study released last week (11/30/09)
The 2009 America's Health Rankings report ranks Michigan the
country's seventh-most obese state in 2008, with an estimated
average of 34.4 percent of adults being severely overweight.
Under current trends, that number will expand to 38.9 percent in
2013 and 44.3 percent in 2018.
A situation that costs Michigan $3.186 billion in higher health
care spending or an extra $424 for every Michigan adult.
OBESITY
According to this study, the nation's most obese state
is Mississippi (37.7 percent obese) followed by West
Virginia (36.7 percent), Alabama (36.3 percent),
South Carolina (35.6 percent), Tennessee (35.3) and
Kentucky (34.8 percent). Arkansas is at 34.3 percent,
slightly under Michigan.
Colorado is the country's slimmest state. The survey
concludes only 23.8 percent of the folks in the
Boulder State are obese.