Fitness and Conditioning

Transcription

1 Fitness and Conditioning The way you take care of yourself shows in how you look and also in how you feel. Everyone has a choice, to be fit and feel better physically and mentally or to stay the way they are. There are consequences for not staying in shape. Without exercise, your body and mind suffer that could lead to problems ranging from stress to stroke. You are also more likely to feel tired and tense. You might have trouble losing or controlling weight. You may get sick more easily. If you want to feel more energetic, clear-headed, healthy, and trim, start making exercise a part of your daily routine. Don t be a victim of inactivity. The first step in staying dedicated to an exercise program is setting goals. They can t just be any goals though. Goals need to be specific and measurable. An example of a good goal is, I want to be able to bench press 200 pounds. A not-so-good goal is, I want to get stronger. Goals need to be attainable as well. This same goal of wanting to bench press 200 lbs. is probably not a good goal for someone who currently bench press 75 lbs. Not only do goals need to be specific, measurable, and attainable, they should be written down. They should be kept somewhere that is readily available. A motivating factor such as a goal does no good if it is stuffed in a dresser drawer. It needs to be a part of the daily routine. A realistic deadline can help in keeping you working toward the goal. When the goal is achieved, it is acceptable to set a new goal before the original deadline. Because of the extremely short-term effects, this system is not a good system to rely on for performing exercise. After the muscle depletes its stash of creatine phosphate, the cells kick into anaerobic mode. Anaerobic metabolism makes energy without the use of oxygen. Muscles using this system of metabolism are inefficient and tire quickly. This is because the cells are relying on glucose (sugar) for energy instead of fat. The blood cannot supply enough glucose to the cells to allow this method of metabolism to continue for more than a couple of minutes. Both the creatine phosphate and anaerobic systems produce lactic acid, which is responsible for muscle soreness in addition to impairing function. The most efficient energy system available for using energy is aerobic metabolism. It is called aerobic because the muscles use oxygen to burn energy. The energy source in the body is fat. Aerobic exercise raises your heart rate while changing the biochemical structure inside the cells. Because of this change, less waste is created. Think of it this way; it is like recycling fat. The cells use the fat to get an initial amount of energy. Then, the waste product is recycled and burned again. Because fat is the fuel of choice in aerobic metabolism, this is the preferred method when trying to lose weight. Warm-up Parts of a Workout Any good workout starts with a 5-10 minute warm-up. A warm-up is a time of low intensity work meant to increase blood flow to the muscles. It is important to warm-up before stretching. The increased blood flow improves flexibility. The movement also releases a fluid in the joints that lubricates the joint, like oil on a rusty hinge. A short warm-up should be followed by stretching. There are two types of stretching, ballistic and static. Ballistic stretching involves a rapid, uncontrolled bouncing or bobbing action. Because of the forces acting on the muscles and the increased risk of

2 injury, ballistic stretching is not recommended. Flexibility is the ability of the muscles to move a joint through the entire range of motion. Any improvements in flexibility require changes to the physical structures of the muscle that needs a long period of time to develop. In most cases, flexibility needs to be worked on for months in order to see an improvement. Exercises In order to ensure that aerobic exercise is actually taking place, heart rate should be monitored regularly. There are several numbers that must be kept in mind to determine the effectiveness of the exercise. The first of theses is the resting heart rate (RHR). An average RHR is beats per minute (bpm). A lower RHR is indicative of a very fit individual. The lower heart rate indicates that the heart is beating efficiently. This is due to a larger stroke volume which is the amount of blood that can be pumped with one beat of the heart. The larger stroke volume means that the heart does not have to work as hard to get the necessary materials to the muscles. The best time to find a resting heart rate is in the middle of the night. Since this is not practical, the next best time is in the morning before you get out of bed. You can find your pulse by using two fingers over the radial artery in at the wrist or carotid artery in the neck. With slight pressure you will find the pulsating artery. Count your pulse for 60 seconds. This is your RHR. The next number is the maximum heart rate (MHR). This is calculated by taking 220 your age. Once this is calculated, the target heart rate (THR) is 60-75% of that number. A sample calculation is included below. Johnny is 24 years old. MHR = = x 60% = x 75% = 147 Johnny wants to maintain a heart rate between 117 and 147 during his aerobic workout. Aerobic fitness is a measure of the heart s ability to pump oxygen-rich blood to the rest of the body. Also, it allows the body to adjust and recover from physical activity. In order to achieve and maintain aerobic fitness, a person must exercise and follow a training schedule like one that is detailed below. FITT Concept The FITT concept involves the Frequency, Intensity, Time, and Type, of exercise to be performed. Aerobic exercise needs to be performed with a frequency of 3-5 times per week. The intensity is the 60-75% of your MHR. Workouts should be from minutes per day, total time. Jogging, running, and fitness-based activities can be used to achieve fitness. Super Circuit Concept The aerobic super circuit concept was designed by Dr. Kenneth Cooper of the Cooper Sports Medicine Institute in Dallas, TX. They found the training to be an effective way to improve cardiovascular fitness, increase muscle strength, improve flexibility, and shed unwanted pounds and inches. It was designed to make improvements in the following areas; Cardio-respiratory fitness: In order to improve the fitness of the circulatory and respiratory systems, it is necessary to work the heart muscle. Large muscle activity is needed to work the heart muscle. The largest muscles in the body are found in the legs. Significant muscle mass is also found in the arms, shoulders,

3 and back. The super circuit works all of the major muscle groups. By working against a resistance that is 40-50% of the weight that one can lift once, the exercise is aerobic in nature. The intensity of one s workout is monitored by heart rate. Muscular Strength: Although the circuit is designed primarily as an aerobic conditioner, improvements in strength will be experienced. Improvements in upper body strength will be most noticeable. Due to the nature of most of our daily activities, few people place serious strength demands on their upper bodies. Consequently, most people are notoriously weak in upper body strength. The super circuit addresses the need for increased upper body strength in particular. Strength is increased by using heavier weights and only eight repetitions. Muscular Endurance: Muscular endurance is defined as the ability of a muscle to contract repeatedly over a period of time. By completing repetitions of each exercise in the circuit, muscular endurance is improved. Flexibility: All exercises done on the super circuit require movement through the full range of joint motion. This assures no loss in flexibility and may increase flexibility in some people. Body Composition: The super circuit is an effective method for burning calories. Studies have demonstrated that consistent use of the super circuit can produce substantial reductions in body fat. During exercise, fat tissue is burned while muscle tissue is increased in mass and size. Cool Down A proper cool down allows the body to slow down and return to a more regular pace or rate of functioning. A major function of the cool down is to eliminate the pooling of blood following the abrupt stop of the exercise. One important aspect of every cool down should be a repeat of the stretching protocol used at the beginning of the workout. The slow and easy movements of a cool down also eliminate cramps and stiffness by speeding up the removal of waste products (lactic acid) from the muscle. Fitness Center The following is a list of the 19 machines used in the fitness center and the major muscles used at each piece of equipment. 1. Abductor outer thigh 2. Biangular Shoulder Press..deltoid 3. Leg Press.quadriceps, hamstrings, calves 4. Vertical bench.pectorals 5. Abdominals.rectus abdominus 6. Biangular Lateral Row rhomboids 7. Seated Leg Curl...hamstrings 8. Pec Rear...deltoid Pec Forward.pectorals 9. Seated Leg Press..quadriceps, hamstrings, calves 10. Biangular Chest Press..pectorals 11. Biangular Back Pulldown latissimus dorsi 12. Lower Back.rectus spinea

4 13. Assisted Chins.trapezius, biceps Assisted Dips...pectorals, triceps 14. Tricep Extension.triceps 15. Leg Extension..quadriceps 16. Arm Curl.biceps 17. Abdominals.rectus abdominus 18. Adductors inner thigh 19. Biangular Incline Press pectorals Strength use more weight and fewer reps Endurance use less weight and more reps Set bikes at level 8 and pedal 80 rpm s Treadmill set at 3.5 mph or more Steppers and recumbent bikes work at level 5 Project Based on the information above, create a workout routine for a 2-week time period. Include all parts of a daily routine, your involvement in the workout (reps, sets, weight) daily logs, daily journals and a final assessment (paper) of your own 2-week workout routine.

5 Physical Activities Participation Rubric Effort Participates only on demand Participation Under observation or verbal encouragement Participates most of the class time by being actively engaged Participates entire class time Initiates involvement in activity without being asked Cooperation and Respect Generally uncooperative or shows disrespect Role models respect and cooperation without being asked Cooperative and respectful under observation or verbal encouragement Cooperative and respectful most of the class time Role models respect and cooperation without being asked Warm-ups Does not participate in entire warm-up time Participates in warm-up activities under verbal encouragement Participates in most of warm-up activities Actively participates in entire warm-up time Shirt -Not wearing the official PE shirt -Exposing the midriff -Improper maintenance (holes, tears, cut off sleeves, graffiti) -Lack of regard for hygiene -Wearing PE shirt over clothes worn to school -Schools Tee or sweat shirt in acceptable condition -A PE shirt other than their own Official PE Fit for Life Tee-shirt with name on front and back

6 Shorts/Pants And Footwear -Not wearing school appropriate shorts or pants -Lack of regard for hygiene (not washed on regular basis) -Pajama pants, cargo pants or jeans -Wearing pants over clothes worn to school -Boots, sandals or hard-soled shoes Appropriate workout shorts/sweats shoes but both Appropriate workout shorts or sweats and shoes

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