Leaving Certificate Applied

Leaving Certificate Applied Leisure & Recreation Module Physical Activity for Health and Fitness

1 Name: ______

Address:______

Date of Birth: ______

Sports/ leisure activities I am involved in: ______

Sports I haven’t tried that I might be interested in: ______

Do you think it is a good thing to be involved in sport? ______

If so, why? ______

2 In your own words, What is Physical fitness? ______

Definition of Physical Fitness: ______

What are the benefits of physical training on the body? ______

What are the Components of physical fitness? ______

3 What do we mean by the F I T T principles of training? ______

FITT Principles (Stamina) ______

What does Aerobic activity mean in relation to physical fitness? ______

4 Maximum Heart Rate is the greatest amount of beats your heart will do in one minute. If the formula for (MHR = 220 – Age), Calculate your own Max Heart Rate: 220 - ______

=______

Aerobic: ≤ 80 % of Max Heart Rate Anaerobic: ≥ 80 % of MHR.

What does Lactic Threshold mean? ______

If your Lactic threshold is 80% of MHR, calculate your Lactic threshold.

80% of MHR = ______beats per minute.

What do Anaerobic activities mean in relation to physical fitness? ______

5 FITT Principle (Speed) ______

Key points in relation to Speed development. ______

Key points in relation to development of Speed Endurance ______

6 FITT Principles (Developing Strength) ______

What does flexibility mean? ______

What are the benefits of flexibility training? ______

Stretching is very important in preparing your body for exercise. What are the differences between the following types of stretches?

Static Stretching ______

7 Progressive Neuromuscular Facilitation Stretching ______

Active / Dynamic stretching ______

What do the following words mean in relation to the principles of training

Overload ______

Recovery ______

Adaptation ______

8 ______

Reversal ______

Progression ______

Specificity ______

9 Key Assignment Physical Activity for Health and Fitness Name: Date:

Exercise Record

Exercise Time/Repeats Aerobic/Anaerobic

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developing exercise

It would help me Burn Calories/ Build Strength

It might also be considered a Muscle Toning / Cardiovascular exercise

What I enjoyed about the session? ______

Am I making improvements? How? ______

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

What I enjoyed about the session? ______Am I making improvements ? How? ______

Exercise Record

______

Name of exercise:

16 ______

Key Assignment Physical Activity for Health and Fitness Name: Date:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

Exercise Record

______

Name of exercise:

29 Key Assignment Leaving certificate Applied Leisure and recreation Name:

Pulse and Heart Rate

 Maximum Heart Rate: 220 – Age in years

Calculate your morning resting heart rate and evening resting heart rate for one minute for one week

Morning Evening

Monday ______

Tuesday ______

Wednesday ______

Thursday ______

Friday ______

Saturday ______

Sunday ______

What do you notice? ______

30 ______

Key Assignment LCA leisure and Recreation

Module: Physical Activity for health and fitness

Key assignment: Plan and design an eight week physical fitness programme for yourself incorporating warm up, stretches, aerobic and anaerobic training, and cooldown.

Example

Warm up: 10 min jog on treadmill at 8 kmph

Stretch of all major muscle groups including hamstrings Quads Groin Calves Arms Back

Anaerobic Exercise Set x Repeat Weight Bicep Curl 2 x 10 8 kg Sit- ups 2 x 30 Body weight

Cooldown: 5 min walk on treadmill followed by 30 sec stretches on all muscle groups of above

31 Week Name ______Date ______

Warm-Up

Stretching

Aerobic

Anaerobic Exercise Set x Repeat Weight

Cool Down

Stretching

Warm-Up

Stretching

Aerobic

Cool Down

Stretching

Warm-Up

Stretching

Aerobic

Cool Down

Stretching

Warm-Up

Stretching

Aerobic

Cool Down

Stretching

Warm-Up

Stretching

Aerobic

Cool Down

Stretching

Warm-Up

Stretching

Aerobic

Cool Down

Stretching

Warm-Up

Stretching

Aerobic

Cool Down

Stretching

Warm-Up

Stretching

Aerobic

Cool Down

Stretching

Warm-Up

Stretching

Aerobic

Cool Down

Stretching

40 Key Assignment Design a Warm-up and Circuit

Design a 10 minute warm up for a group of sixteen in gym situation including relevant stretches.

41 Name Date Key Assignment Design a Local Muscular Endurance circuit with a minimum of ten exercises. Incorporate the U M L strategy in your design. Include also session time and period and break lengths.

Name Date