Project HOPE
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1) The Busy Traveler Class aims to help busy travelers maintain their health through short workouts while traveling. 2) It introduces 3 participants - Luis lacks muscle strength, Roger has good flexibility but can't lift heavy objects, and Martin has strong muscles but low endurance. 3) The class provides a sample 5-day workout routine focusing on stretches for different muscle groups, with guidelines on repetitions and time for each exercise.
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Fitness principles
The document discusses the key principles of fitness, including frequency, intensity, time and type of exercise (FITT). It emphasizes the importance of monitoring heart rate zones during exercise to stay in the appropriate target zone. The five components of fitness - cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition - are outlined. Specific muscles that are relatively strong or weak are named. Guidelines are provided for safe stretching techniques. Body composition and methods for measuring it are briefly covered.
Exercise to nourish your body
The document discusses the importance of exercise for physical health. It recommends getting at least 30 minutes of moderate exercise daily, and lists the four main types of exercise: endurance, strengthening, balancing, and stretching. Exercising regularly builds muscles, lowers health risks, and improves overall well-being. The document advises challenging yourself over time by gradually increasing exercise frequency, intensity, or duration, while allowing muscles to recover between workouts.
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Carl wants to improve his physical appearance without changing his weight. He has no restrictions as long as he uses his albuterol inhaler. The exercise prescription includes cardiovascular activity like walking and running 3-5 days a week for 30 minutes, strength training 2-3 days a week doing 3 sets of 15 reps of exercises at over 50% heart rate, and flexibility training 3-5 days a week stretching for 30-60 seconds per stretch. The FITT and PROS principles provide guidelines on progression, regularity, overload, and specificity for each type of exercise.
Fitness assessment tests description for students
This document provides procedures for several common fitness tests:
1. The sit and reach flexibility test measures the ability to flex the lower back and hips. Participants sit with legs extended and reach their fingers as far forward as possible along a measuring line.
2. The sprint test times how fast participants can run a single maximum effort over 50 meters from a stationary start.
3. The sit-up test has participants lie on the floor and raise their chest to touch their thighs while keeping their lower back on the floor.
4. The overhead medicine ball throw scores how far participants can throw a medicine ball from overhead using a soccer throw motion.
Circuit training
Circuit training is a high-intensity workout that improves both strength and endurance. It involves doing a circuit of exercises with little rest in between. Exercises should work different muscle groups to avoid fatigue. Sample circuits provided include body weight exercises and those using equipment, done for 20-40 seconds each with short rest periods in between circuits. The workout can be progressed over time by increasing exercise time and decreasing rest periods between circuits.
Session 6 pulse raiser eqipment
The document provides guidance for gym instructors on using pulse raising equipment in session 5, including identifying suitable equipment, setting it up safely, and demonstrating its use to clients. It recommends including an upright bike, recumbent bike, treadmill, or cross trainer in sessions and provides health and safety checks as well as coaching points for demonstrating correct use and setup of each piece of equipment to clients. Instructors are advised to speak through each step constantly while demonstrating.
ResistanceBand
This document provides guidelines and exercises for a resistance band strength workout, recommending warming up for 3-5 minutes before performing 2-3 sets of 8-15 reps for upper body and 12-20 reps for core and lower body exercises, alternating lower body exercises between similar upper body exercises. It lists specific exercises like bicep curls, squats, and chest flies that can be done with resistance bands.
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Fitness principles
The document discusses the key principles of fitness, including frequency, intensity, time and type of exercise (FITT). It emphasizes the importance of monitoring heart rate zones during exercise to stay in the appropriate target zone. The five components of fitness - cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition - are outlined. Specific muscles that are relatively strong or weak are named. Guidelines are provided for safe stretching techniques. Body composition and methods for measuring it are briefly covered.
Exercise to nourish your body
The document discusses the importance of exercise for physical health. It recommends getting at least 30 minutes of moderate exercise daily, and lists the four main types of exercise: endurance, strengthening, balancing, and stretching. Exercising regularly builds muscles, lowers health risks, and improves overall well-being. The document advises challenging yourself over time by gradually increasing exercise frequency, intensity, or duration, while allowing muscles to recover between workouts.
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Carl wants to improve his physical appearance without changing his weight. He has no restrictions as long as he uses his albuterol inhaler. The exercise prescription includes cardiovascular activity like walking and running 3-5 days a week for 30 minutes, strength training 2-3 days a week doing 3 sets of 15 reps of exercises at over 50% heart rate, and flexibility training 3-5 days a week stretching for 30-60 seconds per stretch. The FITT and PROS principles provide guidelines on progression, regularity, overload, and specificity for each type of exercise.
Fitness assessment tests description for students
This document provides procedures for several common fitness tests:
1. The sit and reach flexibility test measures the ability to flex the lower back and hips. Participants sit with legs extended and reach their fingers as far forward as possible along a measuring line.
2. The sprint test times how fast participants can run a single maximum effort over 50 meters from a stationary start.
3. The sit-up test has participants lie on the floor and raise their chest to touch their thighs while keeping their lower back on the floor.
4. The overhead medicine ball throw scores how far participants can throw a medicine ball from overhead using a soccer throw motion.
Circuit training
Circuit training is a high-intensity workout that improves both strength and endurance. It involves doing a circuit of exercises with little rest in between. Exercises should work different muscle groups to avoid fatigue. Sample circuits provided include body weight exercises and those using equipment, done for 20-40 seconds each with short rest periods in between circuits. The workout can be progressed over time by increasing exercise time and decreasing rest periods between circuits.
Session 6 pulse raiser eqipment
The document provides guidance for gym instructors on using pulse raising equipment in session 5, including identifying suitable equipment, setting it up safely, and demonstrating its use to clients. It recommends including an upright bike, recumbent bike, treadmill, or cross trainer in sessions and provides health and safety checks as well as coaching points for demonstrating correct use and setup of each piece of equipment to clients. Instructors are advised to speak through each step constantly while demonstrating.
ResistanceBand
This document provides guidelines and exercises for a resistance band strength workout, recommending warming up for 3-5 minutes before performing 2-3 sets of 8-15 reps for upper body and 12-20 reps for core and lower body exercises, alternating lower body exercises between similar upper body exercises. It lists specific exercises like bicep curls, squats, and chest flies that can be done with resistance bands.
Components of Fitness
The document discusses the components of fitness including agility, aerobic endurance, power, flexibility, muscular strength and endurance, and speed. It provides examples of sports and athletes that utilize each component. Testing methods are described for muscular strength using a 1 repetition max test, muscular endurance using pushups or situps for 1 minute, and speed using a 40 meter sprint test. Safety rules and proper recording of results are emphasized.
6.3.3 fitness tests
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PE Endurance
Cardio-respiratory endurance allows the body to perform physical activities for longer periods of time with less effort through continuous or interval training exercises that elevate the heart rate for at least 20 minutes 3 times a week. Muscular endurance can be improved through circuit training exercises that gradually increase the time or number of repetitions performed at each station. Regular training results in increased lung capacity, more oxygen delivery to working muscles, an enlarged heart that pumps more blood, and an aerobic threshold allowing sustained activity.
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Cardio-respiratory endurance allows the body to perform physical activities for longer periods of time with less effort through continuous or interval training exercises that elevate the heart rate for at least 20 minutes 3 times a week. Muscular endurance can be improved through circuit training exercises that gradually increase the time or number of repetitions performed at each station. Regular training results in increased lung capacity, more oxygen delivery to working muscles, an enlarged heart that pumps more blood, and an aerobic threshold allowing sustained activity.
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Slideshare for assignment 1 502
This document discusses using various tools like fitness portfolios, heart rate monitors, and running logs to track physical fitness metrics in physical education classes. It provides examples of elements to include in a fitness portfolio like resting heart rate, weight lifting exercises and reps/sets. Students can use tools like heart rate monitors and SportBrain devices to record heart rate data during exercises. Running logs and general fitness logs can track activities, duration, distance and other metrics. The document also provides templates for students to set fitness and health goals and journal reflections in a fitness or health portfolio.
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1 rp max
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Comp fitness (1)
The four components of fitness are cardiovascular endurance, muscular strength, muscular endurance, and flexibility. Cardiovascular endurance is developed through aerobic exercise performed at least 3 times per week for 15-20 minutes. It is important for delivering oxygen to working muscles. Muscular strength is the amount of force a muscle can produce and is improved through weight lifting and sprinting. Muscular endurance is producing force over time through exercises like pushups performed 15 or more times. Flexibility allows joints to move through their full range of motion and is important for injury prevention, stress reduction, and sport performance.
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Bec 1.2.1 optimum weight
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2. It explains that factors like height, gender, bone structure, muscle girth, and genetics can influence a person's optimum weight and provides examples of how each factor impacts it.
3. The document also explains how optimum weights may vary between sports, providing examples like rugby players needing a higher weight while jockeys need a lower weight.
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The document discusses various skills, techniques, and mechanical principles involved in physical activities. It covers topics like different types of skills, methods for developing skills, providing and receiving feedback, and mechanical principles such as balance, force, friction, and follow through. Effective skill development involves considering an individual's abilities, using progressive practice methods, and obtaining useful feedback to refine techniques. Mastering mechanical principles can also improve sports performance.
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6.3.3 fitness tests
This document provides information on various fitness tests that can be used to assess students, including the multistage fitness test, Coopers 12 minute run, Harvard step test, sit and reach, sit ups, maximum push ups, flexed arm hang, Illinois agility test, hand grip dynamometer, 40 meter sprint, body mass index, anthropometry, stork stand, hand ball toss, drop test, vertical jump, and standing broad jump. It notes that the tests should be chosen based on the population being tested and backed by evidence, as different tests are more appropriate for different groups. Equipment, procedures, and notes are provided for some of the tests.
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Endurance[1]
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This document discusses using various tools like fitness portfolios, heart rate monitors, and running logs to track physical fitness metrics in physical education classes. It provides examples of elements to include in a fitness portfolio like resting heart rate, weight lifting exercises and reps/sets. Students can use tools like heart rate monitors and SportBrain devices to record heart rate data during exercises. Running logs and general fitness logs can track activities, duration, distance and other metrics. The document also provides templates for students to set fitness and health goals and journal reflections in a fitness or health portfolio.
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I will share some reasons why people, regardless of gender and age, should lift weights through this slides. There are probably amazing benefits of weightlifting you do not know yet.
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The document outlines a strength training session that includes a general and specific warm up. The general warm up consists of running, jumping exercises, and playing a game. The specific warm up focuses on stretching muscles needed for the training and playing a fast-paced game with exercises and repetitions. The class then has students work in pairs to do exercises requiring strength like giving piggyback rides, carrying partners, and games. Finally, the exam is described as involving throwing medicine balls or partner exercises.
1 rp max
1. 1-RM tests measure the maximum weight a subject can lift in one repetition to determine their isotonic muscle strength.
2. The test involves warming up and then progressively increasing the weight lifted until only one full repetition can be completed.
3. The maximum weight lifted is recorded to measure strength, while considering the person's body weight, with free weights and gym equipment commonly used.
Comp fitness (1)
The four components of fitness are cardiovascular endurance, muscular strength, muscular endurance, and flexibility. Cardiovascular endurance is developed through aerobic exercise performed at least 3 times per week for 15-20 minutes. It is important for delivering oxygen to working muscles. Muscular strength is the amount of force a muscle can produce and is improved through weight lifting and sprinting. Muscular endurance is producing force over time through exercises like pushups performed 15 or more times. Flexibility allows joints to move through their full range of motion and is important for injury prevention, stress reduction, and sport performance.
Aspects of fitness speed
Speed refers to how quickly muscles can move joints. It can be measured using a 30m sprint test. To improve speed, one should do interval training with short high-intensity intervals followed by longer rest periods. Examples of speed in activities include an attacker needing leg speed to outrun defenders in football and a badminton player needing arm speed for smashes. Factors affecting running speed include leg/arm speed, stride length, hip range of movement, and leg-arm coordination.
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Lately, squats and lunges have become two of the most prescribed functional exercises. Why? They are foundational to so many of our daily activities and movement patterns like getting in and out of a chair, picking up kids or objects, and climbing stairs to name a few.
Heart Rate Based Training | Polar
1) Heart rate training uses different heart rate zones to target specific training benefits. Measuring heart rate provides feedback to train smarter by avoiding over or under training.
2) A running training program example incorporates various run types targeted at different heart rate zones, such as long runs in zone 2 to build endurance and interval runs with intervals in zones 4-5 and recovery in zone 3.
3) Strength training can also incorporate heart rate by using it as a guide for interset recovery periods to ensure adequate muscle energy recovery between sets for optimal training.
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The document outlines a SMART goal to achieve a 240 score on the Army Physical Fitness Test (APFT) by April 20th. It details the S.M.A.R.T. components of the goal and the specific steps and exercises that will be done 5 times a week, along with healthier eating, to attain the goal. Progress is recorded through 3 APFT scores, with the final test score of 248 exceeding the original 240 goal.
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The document discusses skills and techniques in badminton, including the difference between skills and techniques. It describes easy and complex skills, and provides examples of techniques in badminton like serving and smashing. It also discusses describing skills using preparation, action, and recovery phases and provides an example of describing an overhead clear. Finally, it discusses methods of learning skills like whole-part-whole and gradual build up, as well as the importance of feedback and practice.
Bec 1.2.1 optimum weight
1. The document discusses how body weight can affect sporting performance and defines optimum weight as a person's most favorable weight.
2. It explains that factors like height, gender, bone structure, muscle girth, and genetics can influence a person's optimum weight and provides examples of how each factor impacts it.
3. The document also explains how optimum weights may vary between sports, providing examples like rugby players needing a higher weight while jockeys need a lower weight.
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The document discusses the key aspects of physical fitness, including cardiovascular endurance, muscular endurance, flexibility, strength, speed, and power. It explains the importance of each aspect and how to measure and improve them. The document also covers aerobic and anaerobic fitness, as well as the importance of warm-ups and cool-downs. Warm-ups raise body temperature, stretch muscles, and practice skills to prepare the body for exercise, while cool-downs allow the heart rate to slowly reduce to remove waste from muscles.
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The document discusses various skills, techniques, and mechanical principles involved in physical activities. It covers topics like different types of skills, methods for developing skills, providing and receiving feedback, and mechanical principles such as balance, force, friction, and follow through. Effective skill development involves considering an individual's abilities, using progressive practice methods, and obtaining useful feedback to refine techniques. Mastering mechanical principles can also improve sports performance.
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The document discusses skills, techniques, and sequencing of movements in physical education. It defines skills as things done well through practice and techniques as specific styles of performing skills. It provides examples of basic skills and techniques for activities like hockey, basketball, and javelin. The document also explains that skills involve preparing, performing, and recovering from movements and should flow together with rhythm and coordination.
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TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or
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This document discusses physical fitness and its components. It defines physical fitness as the ability to perform physical activities requiring endurance, strength and flexibility. It describes the components of health-related fitness as muscle strength, muscle endurance, cardiovascular endurance, flexibility and body composition. Skill-related fitness components include agility, balance, coordination, reaction time and speed. The document provides definitions and examples of tests for each component.
Task 3 Templates
The document provides templates for a 2-week training plan, including sections for daily training sessions, aims of sessions, details of activities, equipment needed, and reflections. It includes templates for recording things like heart rate, weight, how one is feeling before and after sessions, and evaluations.
task 3 templates
The document provides templates for a 2-week training plan, including sections for daily training sessions, aims of sessions, details of activities, equipment needed, and reflections. It includes templates for recording things like heart rate, weight, how one is feeling before and after sessions, and evaluations.
GROUP 1 Principles of Physical Training.pptx
This document provides an overview of a module on physical training principles. It introduces the group members and lists the module topics as the basic training concepts, principles of physical training, and specific characteristics of each principle. It then discusses the basic training concepts of exercise, warm-up, exercise proper/training, and cool down. It describes the purpose and guidelines for proper warm-up, exercise, and cool down. Finally, it outlines several key physical training principles like specificity, overload and adaptation, progression, regularity, individualization, and variety/tedium.
Dumbbell Workout - Benefits, Importance Tips of Using Dumbbells
"Guide to dumbbell workout routine for beginners. Tips, benefits, and importance of using dumbbells. Comparison of barbells vs. dumbbells for strength training.
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Grishin_Personal Program Example
This document provides an 11-exercise strength training program with instructions for each exercise. It begins with multi-joint exercises for larger muscle groups like legs and back, followed by single-joint exercises for smaller muscles. Each exercise lists the target muscle group, joint movement, and step-by-step instructions. Safety precautions and guidelines for proper warm-ups are also included to prepare the body and prevent injury when strength training.
Similar to Project HOPE (20)
Dumbbell Workout - Benefits, Importance Tips of Using Dumbbells
Dumbbell Workout - Benefits, Importance Tips of Using Dumbbells
Project HOPE
- 1. The Busy Traveler Class This is the busy traveler Class and it’s purpose is to help out the busy people who spend a lot of time sitting in cars and airplanes as they travel to their next destination. This class will help you to take some time to workout a little. We have 3 participants in the class : Luis: He has good health, good stamina but don’t really have a good muscle strength. Roger : has good flexibility, not good at lifting heavy objects but he is a healthy man. Martin : has good muscle strengh, good health and not so good of muscular endurance. Sample workout routine: Monday: Lying quad stretch / Muscle stretched: Quadriceps / # of repetition : 2 / Time : 20s. Tuesday : Calf Stretch / Mucle stretched: Gastrocnemius / # of repetition : 1 / Time : 15s. Wednesday : Lower back stretch / Muscle stretched: Latisimus Dorsi / # of repetition : 1 / Times : 20 s. Thursday : Bicep Stretch / Muscle stretched : Biceps / # of repetition : 2 / Time : 15s. Friday : Abnominal Stretch / Muscle stretched: abnominal / # of repetition : 2 / Time : 15s. Safety Guidelines - Always warm up before lifting weights or stretching - Always breathe correctly by exhaling on the lift and inhaling on the recovery. - Always use proper lifting technique, including keeping your back straight and using spotters when appropriate. - Always train to have muscular balance in your body, both top to bottom and front to back to maximize results and avoid injury. - Never continue lifting or stretching when you feel pain. - Never wear clothes that restrict your movement or interfere with equipment
- 2. SPORT/FITT principles. To maximize the results of your work out using FITT principles you need to understand your body and your limits. There will be multiple types of stretching for different muscles that need improved flexibility. - Specificity: Training should be designed to meet a specific need. - Progression: Training should start slowly and gradually. - Overload: Training should require you to do more than you normally do. - Reversibility: Training should continue or you will reverse your improvement. - Tedium: Training should include a variety of activities to avoid boredom. - Frequency: How often you perform the activity. - Intensity: How intensely you perform the activity. - Time: The duration of your activity. - Type: The type of activity you perform. These equipments are under $25 and are small enough to carry around when you travel. $19.99 $7.95 $15.99