updated class mission statements and goals
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The CORE TRAINING class aims to develop core strength through exercises focusing on the abdominal, back, hip, and chest muscles. Participants will learn to engage their core for all movements. Goals include increasing plank times by 30 seconds, learning new core exercises, and attending half the semester's classes. The STRETCH & STRENGTHEN class combines stretching and toning exercises to improve flexibility and muscle strength. Participants will work to increase shoulder and hamstring flexibility, pushups and curl ups by 5 reps each, and pass a hip flexor assessment. Breathing techniques are practiced to fully release tight muscles.
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Type of training discussed is core stability training. The intensity depends on whether exercises are isometric or isotonic. Core training can be done in every session, usually at the end, for durations depending on previous training. Intensity can be measured by exhaustion or abdominal curl tests. Overload is achieved by increasing reps, adding weight. Benefits include stabilized spine, shoulders, stronger base, forceful contractions, corrected imbalances, reduced injury risk. Elite athletes focus on core early to build strong base and improve posture, performance for events like swimming.
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This document provides an overview of key concepts related to strength training and flexibility. It begins by outlining the learning objectives which include explaining the benefits of strength training, describing muscle structure and function, identifying adaptations to training, and designing programs. Several sections then delve into topics like muscle fiber types, the types of muscular contractions, and how to apply principles of overload and specificity to strength training. Guidelines are also provided for improving flexibility through proper stretching techniques and sample exercise prescriptions. The document concludes by discussing concepts like muscle architecture and how joint angle can impact muscle activation.
training variables.ppt
This document discusses fitness testing and exercise programming. It covers various training variables that can be manipulated in exercise routines including sets, repetitions, rest between sets, and load. It provides examples of how these variables might be set for beginner, intermediate, and advanced trainees based on goals like muscle endurance vs strength. A situation analysis example is given where trainees' routines for bicep curls must be designed based on their experience levels. Performance standards and objectives covered include accurately administering appropriate exercise programs based on fitness goals and defining/discussing training variables.
Being Prepared For Your Event
The document discusses preparing your core for running events. It emphasizes that a strong, stable core acts as a corset to support running efficiently and prevent injuries. It recommends laying the foundation with core exercises, building a specific training plan based on your goals and event, and practicing core engagement during runs. The core is vital for stability, strength, flexibility, posture and technique when running.
Training methods
The document defines sports training as a planned, controlled, and scientifically organized process aimed at improving an athlete's performance abilities and readiness through systematic effects on their psycho-physical capabilities. It discusses various methods of training, including isotonic, isometric, and isokinetic exercises, which target developing muscular strength, endurance, and speed through constant or changing levels of tension and resistance during dynamic or static muscle contractions. The selection of training methods depends on factors like the training period, the athlete's level, age, and sex.
Resistance exercise
The document defines various terms related to resistance exercise such as resisted exercise, strength, power, endurance, isometric muscle work, isotonic muscle work, and types of muscle contractions. It describes the principles of resistance exercise including overload, SAID, reversibility, and individual variability. It discusses ranges of muscle work, group actions of muscles, and indications for resistance exercise. Overall, the document provides an overview of key concepts in resistance training.
6-Resistance Exercise.pptx
This document provides information on resistance exercise for impaired muscle performance. It defines key elements of muscle performance like strength, power, and endurance. When muscle performance is impaired, resistance exercise can help by overloading muscles in a progressive manner based on principles like specificity of adaptation and reversibility. The document discusses factors that influence tension generation and fatigue in muscles. It also outlines general guidelines for implementing a safe and effective resistance exercise program, including determining the appropriate intensity, sets, repetitions, and other variables.
Jose_Task2(Exercise for Fitness)ModuleModulemodule
This document discusses exercise and physical fitness. It defines physical fitness as a condition allowing the body to cope with daily demands while having energy for leisure. Physical activity and exercise are distinguished, with exercise being planned, structured movement to improve health. Various types of exercise like aerobic, resistance, and stretching are classified. The many benefits of an active lifestyle are outlined, including improved bone, heart and lung health as well as reduced disease risk. Barriers to an active lifestyle and potential solutions are mentioned but not detailed. Components of physical fitness including aerobic capacity, coordination and flexibility are defined.
Training Manual
This document provides guidelines for developing evidence-based strength and conditioning programs for young football players. It discusses key principles for training like the FITT principle of frequency, intensity, time and type. It emphasizes that training should follow the principles of specificity, adaptation, overload, recovery, individualization and periodization. A full year training plan should divide the year into off-season, pre-season and in-season phases with appropriate adjustments to intensity and volume over time.
exercise.ppt
The document provides exercise prescriptions and recommendations for various types of exercise, including:
1. Flexibility and stretching exercises to improve range of motion.
2. Strength and resistance exercises to build muscular strength and endurance, including isometric exercises and progressive resistance training.
3. Aerobic exercises to improve cardiovascular endurance, with recommendations on intensity, duration, frequency and other variables from organizations like ACSM.
4. Neuromotor exercises to improve balance, coordination, and motor skills through tasks like standing on unstable surfaces and functional activities.
UNIT 2. THE DEVELOPMENT OF THE PHYSICAL QUALITIES. 4th ESO.
This document provides information about developing physical qualities like resistance and flexibility through various training methods. It describes circuit training which involves performing a sequence of exercises with short rest periods in between. An example circuit is provided involving exercises like jumping ropes and hurdles. Flexibility can be developed through dynamic exercises using momentum or static exercises by holding positions. Methods like static stretching with a partner's assistance are described to safely improve flexibility beyond one's limits. Maintaining an appropriate training program is important for flexibility as it naturally declines with age.
Training methods
The document discusses various training methods including continuous, interval, repetition, fartlek, weight, circuit, plyometric, and cross training. It provides details on what each method involves, such as the duration and intensity of exercises, periods of rest, and muscle groups targeted. The overall goal is to understand different training techniques and how they can be used to develop components of physical fitness like endurance, strength, speed, and flexibility.
Gcse physical education
This document discusses six different training methods used in physical education: interval training, continuous training, fartlek training, circuit training, weight training, and cross training. Each method is designed to improve specific components of fitness and suits different sports. Interval training uses high intensity intervals to improve speed and cardiovascular fitness. Continuous training focuses on steady exercise to boost endurance. Fartlek training mixes bursts of fast and slow running. Circuit training incorporates different exercises to work multiple muscle groups. Weight training builds strength, endurance, and muscle size. Cross training involves activities like swimming and cycling to prevent overuse injuries.
Principles of Physical Activity
The document outlines several principles of physical activity and training:
1. The overload principle specifies that one must perform physical activity in greater than normal amounts to improve fitness or health.
2. The principle of progression indicates the need to gradually increase overload over time to achieve optimal benefits.
3. The principle of specificity states the need for specific exercises to improve specific fitness components or parts of the body.
4. The principle of reversibility notes that benefits from training are lost if overload is reduced through inactivity or injury.
Similar to updated class mission statements and goals (20)
APPH 1050 Ch 4 and 5 strength training and flexibility
APPH 1050 Ch 4 and 5 strength training and flexibility
Jose_Task2(Exercise for Fitness)ModuleModulemodule
Jose_Task2(Exercise for Fitness)ModuleModulemodule
UNIT 2. THE DEVELOPMENT OF THE PHYSICAL QUALITIES. 4th ESO.
UNIT 2. THE DEVELOPMENT OF THE PHYSICAL QUALITIES. 4th ESO.
updated class mission statements and goals
- 1. CORE TRAINING MissionStatement- The purpose of thisclassistodevelopasense of central core strengththatacts as the foundationof all movement.One willbecome aware of how touse core engagementtoinitiate all rangesof motion.Conditioningof the abdominals,inthe formof exercisesthatfocusonharmonious stabilitybetweenspine,lumbar-hip,andthoracicregions,willachieveefficientpowerdistributionfor confidentbodystrengthandcapability. Classparticipantgoals- 1) Core Endurance:Each individual will increasetheirplankholdingtimesby30secs,indicatingan improvementincore strengthandstability; 2) Exercise Autonomy:Participantswill be introducedtoa varietyof methodstoworkthe core muscles,leavingthemwithcore exercises theywere notfamiliarwithbefore 3) Attendance:Participantswill attendhalf of the classesthroughoutthe semester STRETCH & STRENGTHEN MissionStatement- Thisclassisdesignedtoimprove musclestrengththroughthe performance of toningexercises.The stretchingfocusismore intense toallow foranelongationof the musclesworked duringthe firsthalf of class. Breathingwill be practicedtoallow forfull release of the muscle tightness, promotingstridesinflexibility.Participantswill achieve greaterrangesof motioninthe joints,alleviated painin weak/tightmuscles,andlearnhow stretchandexercisecanbe a challengingyetrelaxing experience! Classparticipantgoals- 1) ShoulderFlexibility:Individualswillincreasetheirbackstretchnumbersby -2inches 2) Hamstring Flexibility:Eachindividual will increase theirsitandreach/hamstringflexibilityby -3 inches 3) Arm strength: Each individual will increase theirpushupnumbersby5 reps 4) Core Strength:Each individual will increase theircurl upnumbersby5 reps 5) Hip FlexorAssessment:Atleasthalf the classwill be able toholdtheirknee upabove 90 degrees(passthe hipflexorassessment)