COR 017 Flashcards
-Pick the right kind of activities to affect each component
Specificity
-Strength training results in specific strength changes
Specificity
-Work hard enough, at levels that are vigorous and long enough to overload your body.
Overload
You can’t hoard physical fitness
Regularity
-At least three balanced workouts a week
Regularity
-Increase the intensity, frequency, and or duration of activity over periods of time in order to improve.
PROGRESSION
- stands for Frequency, Intensity, Time, and Type of exercise.
The FITT principles
These are the four components that we can consider when creating a training program
FITT PRINCIPLES
-How often you train?
FREQUENCY
-How hard you work during a training session
INTENSITY
-he duration of the training session
TIME
-The form of exercise you undertake.
TYPE
We covered FITT principles is and learned about each elements it’s now time to put this theory into practice and explore how we might use this information within a training program
HOW TO USE THE FITT PRINCIPLE
-is a physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body used to improve mental health.
Exercise
-The World Health Organization (WHO) and American health association (AHA) recommend 150 minutes of moderate intensity of physical activity or 75 minutes of vigorous physical activity weekly.
Exercise
-is designed to prepare the body for exercise by increasing heart rate circulation.
Warm up
-Jogging, jumping jacks
Warm up
- is the main focused on improving cardiovascular fitness, muscular strength or a combination.
Conditioning
-helps the body gradually return to a state of rest, reducing heart rate and body temperature. It’s aids in preventing muscles soreness and stiffness.
COOL DOWN
-improves flexibility, maintains joints range of motion and reduces muscle tension.
Stretching
-Squats, lunge, inchworm and arm circle
WARM UP
-Squat jump, push-up, burpee and lunge
CONDITIONING
-Shoulder strength, hamstring stretch and standing quad stretch
COOL DOWN
-Standing quad stretch and shoulder stretch
STRETCHING
-Strength testing measures the maximal amount of force a muscle group can exert art one time.
MUSCULAR ENDURANCE AND MUSCULAR STRENGTH
-Muscle endurance testing by comparison measures the length of time a muscle group can contact and release before it fatigues.
MUSCULAR ENDURANCE AND MUSCULAR STRENGTH
-The exercises used include the push up test and core strength and stability test. Sometimes, a trainer will use a MATRONOME to see how long you can keep up with the rhythm. The results are then compared to people of the same age group sex to establish your baseline levels.
MUSCULAR ENDURANCE AND MUSCULAR STRENGTH
-Strength and endurance test are valuable as they help the trainer pinpoints with muscle groups are stronger and which are vulnerable and in need of focused attention.
MUSCULAR ENDURANCE AND MUSCULAR STRENGTH
Purpose: to measure the explosive power of the legs
STANDING LONG JUMP
Equipment Required: tape measure to measure distance jump, non-slip floor for takeoff, and soft landing area preferred.
STANDING LONG JUMP
Procedure: the athlete stands behind a line marked on the ground with feet slightly apart.
STANDING LONG JUMP
Purpose: the plank test measures the control and endurance of the back/core stabilizing muscle.
PLANK
Equipment Required: flat and clean surface, stopwatch, recording sheets, and pen
PLANK
Procedure: the aim of this is to hold an elevated position for as long as possible.
PLANK
Purpose: the test for the upper body strength
PUSH UP
Procedure: men should use the standard “MILITARY-STYLE” push up position with only the hands and the toes touching the floor in the standing position.
PUSH UP
Scoring: do as many push ups as possible until exhaustion. Count the total number of pushups performed.
PUSH UP
1.What does the strength testing measure?
-The maximal amount of force a muscle group can exert at one time.
- is a physical action that propels an individual from one place to another. This is mean moving forward, backward, or even upwards using certain skills.
LOCOMOTOR MOVEMENTS
-Why are locomotor movements so important? The obvious answer is that we all need to move one location to another throughout our daily lives.
IMPORTANCE OF LOCOMOTOR
-CARDIOVASCULAR HEALTH
LOCOMOTOR SKILLS
-ENDURANCE
LOCOMOTOR SKILLS
-BALANCE
-COORDINATION
LOCOMOTOR SKILLS
-Use sooth, straight steps with arms swinging gently in opposition of feet. Practice different kind of walks low with bents legs.
WALKING
-One foot is the leader, and the other foot follows behind
GALLOPING
-With feet close together, push off with both feet and land on both feet.
JUMPING
-With one foot on the ground, push with your toes.
HOPPING
-Move sideways with one – foot leading (a sideways gallop)
SIDE-SLIDING
-Go over an object leading with one foot and landing on the other.
LEEPING
March with knees high each time one knees is the air hop on the other foot.
SKIPPING
-s are fundamental body movements that do not incorporate travelling. They are stability skills that includes movements of limbs or body parts and sometime even the whole body. They are occasionally referred to as axial movements as in revolving around axis.
NON-LOCOMOTOR MOVEMENTS
-HELPS KEEP THE BODY HEALTHY
-HELP KEEP YOUR BONES HEALTHY
-IT HELP TO KEEP STRENGTH FOR A LONGER PERIOD
NON-LOCOMOTOR SKILLS
-Move or cause a move in a circular direction wholly or partially around an axis or point.
TURN
-Straighten or exert ones body or a oart of ones body to its full length.
SWAY
-Incline the body downward from the vertical
STRETCH
-Move sideways with one-foot leading (a sideways gallop)
BEND
-Exert force on (someone or something) to cause movements toward oneself
PUSH
Moving a body part side to side or forward and back like a pendulum
PULL
-To form your body into a curved shape )ex. Fitness rowing)
SWINGING
-An even distribution of weight enabling you to remain upright and steady (ex. Gymnastics, gold)
CURLING
-Refers to rotating body parts around an axis while the base stays stationary.
BALANCING
- one of the four types of exercise along with strength, balance and flexibility. Also called aerobic exercise, endurance exercise includes activities that increase your breathing and heart rate such as walking, jogging, swimming, biking and jumping rope.
TWISTING
- keeps your heart, lungs and circulatory system healthy and improves your overall fitness. As a result, people who get the recommended regular physical activity can reduce the risk of many disease such as diabetes, heart disease, and stroke.
ENDURANCE TRAINING EXCERCISE
-BIKING
-BRISK WALKING
-BURPEES
-CYCLING
-RUNNING
-DANCING
CARDIOVASCULAR ENDURANCE
-INCHWORMS
-PUS-UPS
-WALKING LUNGES
-SQUAT
-DIPS
-PLANK
MUSCULAR ENDURANCE
-(also known as resistance training) is a type of exercise that causes your muscles to contract against an outside resistance.
Strength training
-helps to maintain muscle strength and function and improve general physical function.
Increased Muscle Mass
-\ helps reduce the risk of bone fractures
Stronger Bones
-Joint Flexibility: can reduce symptoms of stiffness and arthritis
-Joint Flexibility
-by giving the ability to do more.
Enhances overall quality life
-: can help to manage your weight
Weight control
-Helps to control your blood sugar
Benefits of Strength Training
-Can help prevent reoccurrence or secondary cancer
Benefits of Strength Training
-can help reduce falls
Balance
-Reduction in cancer-related fatigue and anxiety and depression.
Benefits of Strength Training
-Hip-Dominant (deadlifts, hinges, and swings)
Basic Strength Exercise
-Knee-dominant (squats and lunges)
Basic Strength Exercise
-Pushing movements (push-ups, dips, and presses)
Basic Strength Exercise
-Pulling Movements (rows and pull-ups)
Basic Strength Exercise
-Gait Patterns (such as walking and running)
Basic Strength Exercise
- the range of motion in a joint or group of joints or the ability to move joints effectively through a complete range motion.
Flexibility Training
-are activity that improve the ability to maintain the movement necessary for carrying out daily task an physical activity.
Flexibility Training
- stretch your muscles and help your body move and bend more easily.
Flexibility Training
-the hamstring muscles by sitting on the ground with your legs straight, and leaning forward
Static Stretches
-the calves by stepping forward with one leg, and shifting your weight toward the front leg
Static Stretches
- your thigh muscle by bending one leg back toward, your buttock, and holding on to your foot
Static Stretches
High Steps: Raise your knee toward your chest, hold on to your shin and then bring your leg back down. Then, do this with opposite leg. You can do this while standing in one place or while walking.
Dynamic Stretches
ankle Stretch: Raise one foot up slightly off the ground, keep your leg straight and flex your foot with your toes pointed up. Repeat with the opposite foot.
Dynamic Stretches
Arm swings: Start with your arms straight in front of you, with your palms facing down. Walk forward, and swing your arms together to the right so that your left arms goes across your chest.
Dynamic Stretches
-Arm Circles: hold your arms straight at your sides, parallel to the floor. Do arm circles in each direction, making bigger circles as you get more flexible.
Dynamic Stretches
-Fewer Injuries
-Less pain
-Improve posture and balance
-A positive state of mind
-Greater strength
-Improved physical performance
Benefits of Flexibility
- the study of food an how it affects the health and growth of the body. Nutrients are substances found in foods that our bodies use to grow, reproduce and survive.
NUTRITION
- important for growth and development. They also help your body repair tissue, carry oxygen digest foods, and regulate hormones.
PROTEINS
re used for energy. When you eat foods containing carbs, your body breaks these into “glucose” (blood sugar) which your cells use for energy.
CARBOHYDRATES
-from pasta, bread, rice, potatoes, cereals, fruit, milk, and sugar.
CARBOHYDRATES
from meat, legumes (beans, peas, lentils), nuts, seafood, and eggs.
PROTEINS
Fats are used to store energy, protect organs, support cell growth, and help your body absorb nutrients.
LIPID
2 types of fats: saturated (the “bad” kind) and unsaturated (the “good” kind).
LIPIDS
-Get unsaturated fats from oil, nuts, seeds, avocados, salmon.
LIPIDS
-is important for vision, growth, cell division, reproduction, and immunity.
VITAMIN A
-is needed to form blood vessels, cartilage, muscle, and collagen. It is also important for healing and helps your body absorb and store iron.
VITAMIN C
- is needed for building bones and keeping them healthy.
VITAMIN D
-helps to make proteins that are needed for blood clotting and building bones.
VITAMIN K
-is used to help the kidneys, heart, muscles, and nervous systems work properly.
POTASSIUM
- helps nerves and muscles to function and helps your body regulate fluid levels (so that you don’t swell).
SODIUM
- is used to form bones and teeth.
CALCIUM
- contributes to healthy bones and teeth plays a role in forming DNA and RNA
PHOSPHORUS
- supports muscle and nerve function and is used in energy production.
MAGNESIUM
- helps your immune system and metabolism function
ZINC
is needed to form red blood cells, which carry oxygen throughout the body.
IRON
is essential for many bodily functions since human bodies are made up of around 60% water. I
WATER
Helps your body keep a normal temperature, lubricates joints, protects your spinal cord, and helps you get rid of wastes through sweating, urinating, and bowel movements.
WATER
-Grains
EAT MOST
- Vegetables and Fruits
EAT MORE
-Meat, Fist, Egg, and alternatives (including dry beans) and milk and alternatives
EAT MODERATELY
-– Fat/Oil, salt and sugar
EAT LESS
This is the only reason we need to eat because food is fuel. We need it to survive and thrive.
FUEL EATING
-When we are fuel eating, we choose to eat foods that are nourishing to the body and stop when we are satisfied. This should, ideally, happen consciously and intentionally.
FUEL EATING
-This is eating foods that don’t have nutritional value for our body (desserts, savory snacks, and the like), but it provides pleasure. Joy eating can and should happen occasionally so that we are satisfying our need for pleasure that we get from food.
JOY EATING
-Ideally, joy eating should be done minimally and mindfully so that you actually experience the pleasure of that food.
JOY EATING
This is all mindless eating that occurs during and between meals, whether it’s fuel or joy eating.
FOG EATING
-It’s the grazing and snacking that you may not be aware of: it’s eating when you are not hungry.
FOG EATING
- is overeating. And overeating is the reason we gain weight or not lose extra weight.
FOG EATING
-This type of eating feels out of control, and always results in negative consequences both physically and emotionally.
STORM EATING
can look like binge eating where nothing seems enough. It is absolutely an act out of emotional cues and not physical hunger.
STORM EATING
is a strategy to help you and your family stay on track with healthy eating. Mapping out a weekly menu and writing a grocery list a set you up for a week of healthy, delicious meals.
MEAL PLAN
-The benefits of menu planning include decreased stress, steady blood sugars, increased energy, fewer skipped meals, saving money, and reducing food waste.
MEAL PLANNING
Anna Joy feels stressed after a long day at work and decides to indulge in her favorite comfort foods, despite not feeling hungry.
STORM EATING
Noely and his friends gather for a movie night and enjoy popcorn, chips, and candies together.
JOY EATING
After a busy morning, Noel finds herself mindlessly snacking on cookies and chips while working at her desk, even though she ate breakfast an hour ago.
FOG EATING
Mely decides to prepare a weekly meal plan and creates a grocery list to help her stay on track with healthy eating.
MEAL PLANNING
Eddie wants to improve his eating habits and starts consciously choosing nutrient-rich foods to fuel his body throughout the day.
FUEL EATING
-A fitness test, also known as a fitness assessment, comprises a series of exercises that help evaluate your overall health and physical statuS
PHYSICAL FITNESS TEST
- is the range of motion in a joint or group of joints or the ability to move joints effectively through a complete range of motion.
FLEXIBILITY
Sit and Reach
FLEXIBILITY TEST
is how efficiently your heart, blood vessels, and lungs to supply oxygen rich blood to working muscles during physical activity (aerobic activity like walking,
CARDIOVASCULAR ENDURANCE
-also known as stress testing.
CARDIOVASCULAR ENDURANCE
3 Minute Step Test
CARDIOVASCULAR TEST
-Describes the components that comprise your total body weight, including your muscles, bones, and fat. Body Composition in this test refers only to the Body Mass Index (BMI) of the students.
BODY COMPOSITIONS
It can enhance overall flexibility and main aid in preventing injuries.
STRETCHING
