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.
presentation will give you exact idea about various principles of exercise training useful in athletic training, gym and physiotherapy clinics. Student can learn how to improve training at specific time period.
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.
presentation will give you exact idea about various principles of exercise training useful in athletic training, gym and physiotherapy clinics. Student can learn how to improve training at specific time period.
Strength and Conditioning: Training IntensityJoel Smith
Lecture on training intensity based out of the text: Science and Practice of Strength Training, 2nd Edition. Lecture given at Wilmington College for HPE 345, Strength Programming for Sport.
Strength and Conditioning: Training IntensityJoel Smith
Lecture on training intensity based out of the text: Science and Practice of Strength Training, 2nd Edition. Lecture given at Wilmington College for HPE 345, Strength Programming for Sport.
Grade 11 learning module on aerobic fitness and muscle-bone conditioningcaasijoey
Produced by Arjay A. Antonio, Carmy R. Bonifacio, Joey E. Caasi, Jacquiline De Jesus, Neil Esteban,Abigail P. Ninonuevo, Karissa C. Eay, and Irish-Kee J. Dela Masa - Master in Physical Education & Sports (MPES) students of Bataan Peninsula State University, Balanga City, Bataan
Sports and exercise psychology
▪ The key focus is on the development of mental skills -the ability for individuals to understand and use their minds to improve their performances and enjoyment.
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
1. Warm Up and Cool Down Current Recommendations for Sports and Fitness
2. Static Stretching For years, students and coaches were taught that to prevent injury, we should warm up and then stretch. Most understood that stretching meant STATIC stretching or stretches where you held a stretched position for 20 30 seconds. Within the last 8 years, many studies have examined this method and have found that STATIC stretching done in conjunction with the warm up may actually decreaseperformance and increase the risk of injury. A Google search will easily bring you to numerous articles explaining the science behind this. In Health & Phys Ed classes, our students are taught these current training recommendations. Our desire, along with the High School Strength & Conditioning Department, is to have our student athletes following these recommendations in their extracurricular sports. Dynamic Stretching
3. Warm Up A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better. This general warm up should be anywhere from 5-10 minutes in length and performed at low to moderate intensities. Walking, jogging, & jumping rope are good examples.
4. Warm Up - Dynamic After performing a general warm up, one should then include a more specific warm up that uses activities that are similar to the sport or fitness activity. These should be done for 5-10 minutes and progress from moderate to higher intensities depending on the activity. The general idea is to think about what actions are involved and then perform these in a controlled setting to warm up more thoroughly the muscles/joints/tendons and to also warm up the nervous system. Some examples include: Jogging, skipping (forward and backward), walking lunges, carioca, arm circles, bear crawl, high knees, butt kicks, Frankenstein walk, & leg swings. These are just a few that you might use. Again, one can find a lot on the internet concerning this but we would recommend asking our phys ed staff which has strength and conditioning experience at both the high school and collegiate level or Brian Coleman (bcoleman@uaschools.org) who is the UA High School Strength and Conditioning Coordinator.
5. Dynamic Warm Up Examples Carioca Skipping High Knees Butt Kicks Backpedaling Frankenstein walk Arm Circles Walking Lunge Bear Crawl
6. Cool Down Static stretching is still a great way to increase or improve one’s flexibility and the cool down is the perfect place to use this flexibility method. Muscles are warm and ready to stretch and the act of stretching is great for helping continue the cool down process and for removing metabolic waste products. Make sure your athletes have reduced their heart rates below 125bpm by using a low intensity activity like walking. Follow a static stretching program that targets the major muscle groups, especially those used during your practice or activity. Hold stretches for at least 20 seconds but no longer than 60 seconds. Repeat stretches for areas where athletes have trouble. Again, if you need assistance with a static stretching program, the Phys Ed department will gladly help.
7. This is a video of Coach Coleman taking the UA High School Basketball team through a dynamic stretching routine.
8. Here we have included a link to a recent article in the NY Times concerning dynamic and static stretching. http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html This is a link to a video that was posted with the above article that we felt was very informative. http://video.nytimes.com/video/2008/10/31/sports/playmagazine/1194830066044/stretching-the-truth.html