Aerobics Scope and Sequence
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Walking and Jogging for Fitness
GALILEO, University System of Georgia GALILEO Open Learning Materials Nursing and Health Sciences Open Textbooks Nursing and Health Sciences Spring 2018 Walking and Jogging for Fitness Scott Flynn Georgia Highlands College, [email protected] Lisa Jellum Georgia Highlands College, [email protected] Jonathan Howard Georgia Highlands College, [email protected] Althea Moser Georgia Highlands College, [email protected] David Mathis Georgia Highlands College, [email protected] See next page for additional authors Follow this and additional works at: https://oer.galileo.usg.edu/health-textbooks Recommended Citation Flynn, Scott; Jellum, Lisa; Howard, Jonathan; Moser, Althea; Mathis, David; Collins, Christin; Henderson, Sharryse; and Watjen, Connie, "Walking and Jogging for Fitness" (2018). Nursing and Health Sciences Open Textbooks. 3. https://oer.galileo.usg.edu/health-textbooks/3 This Open Textbook is brought to you for free and open access by the Nursing and Health Sciences at GALILEO Open Learning Materials. It has been accepted for inclusion in Nursing and Health Sciences Open Textbooks by an authorized administrator of GALILEO Open Learning Materials. For more information, please contact [email protected]. Authors Scott Flynn, Lisa Jellum, Jonathan Howard, Althea Moser, David Mathis, Christin Collins, Sharryse Henderson, and Connie Watjen This open textbook is available at GALILEO Open Learning Materials: https://oer.galileo.usg.edu/health-textbooks/3 Open Textbook Georgia Highlands College UNIVERSITY SYSTEM OF GEORGIA Scott Flynn, Lisa Jellum, Althea Moser, Jonathan Howard, Sharryse Henderson, Christin Collins, Amanda West, and David Mathis Walking and Jogging for Fitness Walking and Jogging for Fitness Scott Flynn, Lisa Jellum, Althea Moser, Jonathan Howard, Sharryse Henderson, Christin Collins, Amanda West, and David Mathis 1. -
FITT Principle for Cardiovascular Fitness Cardiovascular Fitness Relates to the Body’S Ability to Generate Energy and Deliver Oxygen to Working Muscles
Cardiovascular Fitness—Activity 1 Name ________________________________________________ Date _________________ Class Period ___________ FITT Principle for Cardiovascular Fitness Cardiovascular fitness relates to the body’s ability to generate energy and deliver oxygen to working muscles. It is considered the most important component of physical fitness and is one of the best indicators of overall health. Aerobic exercises are best for developing cardiovascular fitness. Aerobic means “with oxygen” and includes continuous activities that use oxygen. Walking, biking, jogging, skating, or rowing are just a few examples of aerobic activities. Aerobic activities strengthen the heart and lungs, and make your working muscles more efficient at using oxygen. They also increase stroke volume (amount of blood pumped per heartbeat) and lower your resting heart rate to an average of 72 BPM (beats per minute). A resting heart rate varies. However, the lower your resting heart rate, the more efficient your heart is working. One long-term result of regular aerobic activity is cardiovascular endurance, sometimes called cardio-respiratory endurance. This is the ability of the body to work continuously for extended periods of time. Those who have a high level of cardiovascular fitness have lowered risks of adult lifestyle diseases, such as cardiovascular disease, type 2 diabetes, and obesity. Cardiovascular endurance increases your chances for living a longer and healthier life. It is important to know your FITT Principles so that you gain health benefits for your heart. Figure 3.1 illustrates the different FITT Principles. Figure 3.1 FITT Principle Table Beginner 3–5 days per week F Frequency of exercise How Often Moderate to High 5–7 days per week Beginner Less than 145 BPM I Intensity of exercise How Hard Moderate to High 145–186 BPM Beginner 20–30 minutes Copyright © by The McGraw-Hill Companies, Inc. -
Swimming Health
Swimming can offer anyone of any age a huge range of benefits. Feel stronger, healthier and happier. Swimming for fitness and health INSIDE Swimming offers 8 BENEFITS something OF AQUATIC FITNESS no other aerobic exercise does. DR. RICK MCAVOY PT, DPT, CSCS Ever see a flabby dolphin 14 or a weak-looking competitive swimmer? We didn’t think so. POUNDS That’s because swimming is a Water’s buoyancy virtually great way to increase muscular eliminates the effects of gravity strength and muscle tone – – supporting 90 percent of especially compared to several the body’s weight for reduced other aerobic exercises. impact and greater flexibility. Take running, for example. For example, a 140 lb person When a jogger takes a few laps weighs only 14 lbs in the water. around the track, that jogger Water acts as a cushion for the is only moving his or her body body’s weight-bearing joints, through air. A swimmer, on 30 minutes reducing stress on muscles, the other hand, is propelling The American Heart Association reports tendons and ligaments. As a himself through water – a that just 30 minutes of exercise per result, aquatic workouts are low substance about twelve times day, such as swimming, can reduce impact and can greatly reduce as dense as air. That means coronary heart disease in women by 30 the injury and strain common to 1 that every kick and every arm to 40 percent. most land-based exercises.1 stroke becomes a resistance exercise – and it’s well known that resistance exercises are Unlike exercise the best way to build muscle machines in a tone and strength. -
Aerobics Packet # 22
AEROBICS PACKET # 22 INSTRUCTIONS This Learning Packet has two parts: (1) text to read and (2) questions to answer. The text describes a particular sport or physical activity, and relates its history, rules, playing techniques, scoring, notes and news. The Response Forms (questions and puzzles) check your understanding and appreciation of the sport or physical activity. INTRODUCTION Aerobic exercise conditions the cardiovascular system and improves performance in sports that require endurance, such as running and jogging. By conditioning the cardiovascular system, aerobics contributes to overall health and enhances the ability to use oxygen. Perhaps the best way to describe how aerobics works is to explain how exercise improves the body’s ability to perform. Depending on which exercises you do, you may develop strength, endurance, stamina or power. However, as all sports trainers know, exercise is “specific,” which means that specific exercises produce specific results. For example, exercises designed strictly to improve strength will not do much to improve your endurance. On the other hand, if you train for endurance alone (for example, by doing only long-distance running), you will not improve your strength significantly. This is why you often see runners who couldn’t bench press 200 pounds if their lives depended on it, and champion powerlifters who get out of breath just running across the street. HISTORY OF AEROBICS Aerobic activity has been around since warm-blooded animals first started running from predators. But “aerobics” as a popular type of exercise activity came into international Physical Education Learning Packets #22 Aerobics Text © 2008 The Advantage Press, Inc. -
PED 903 Course Title: Walking for Fitness
Center for Professional Development 1717 S. Chestnut Ave. Fresno, CA 93702-4709 (800) 372-5505 http://ce.fresno.edu Independent Study Course Syllabus Course Number: PED 903 Course Title: Walking for Fitness Online X Distance Learning Instructor: Carla Shearer Units: 3 Phone number: 719-481-9237 (Cell) Grade Level: K-12 Email: [email protected] Course Description: Walking for Fitness is designed to stress the importance of cardiovascular, muscular, and mental fitness development for maintaining a healthy lifestyle. The course will help teachers and administrators acquire the knowledge, skills, and attitudes necessary for physical fitness through participation in a carefully monitored walking program. A variety of instructional information and teaching strategies adaptable for classroom use is also provided. Course assignments encourage participants to integrate specific national standards for physical education. Objectives for each lesson are modeled around standards-based learning as identified the Society of Health and Physical Educators (SHAPE). Evidence of learning is tied directly to stated objectives and is assessed via personal logs of scheduled fitness walks, fulfilled “fitness walking contracts,” student-taught lessons, a personal dietary journal, and a written fitness evaluation. Course Dates: Self-paced; students may enroll at any time and take up to one year to complete assignments. You have up to one year from the date of registration, and no less than three weeks (one week per credit), to complete the course. Course -
The Role of Aerobic Exercises in the Training for Muscle Definition in Bodybuilding
STUDIA UBB EDUCATIO ARTIS GYMN., LVIII, 2, 2013, pp. 15-24 (RECOMMENDED CITATION) THE ROLE OF AEROBIC EXERCISES IN THE TRAINING FOR MUSCLE DEFINITION IN BODYBUILDING CĂTĂLIN OCTAVIAN MĂNESCU1 ABSTRACT. Physical activities daily become more important for everybody’s life, so the bodybuilding can’t be different. It provide a pleasure spent of the free time together with the maintaining of a healthy life, but it also give us the personal dignity and respect for ourselves. It is nice to see muscle, but is nicer to have muscle. The article is trying to prove the role aerobic exercises have in the training for muscle definition in bodybuilding and to demonstrate the benefits of it: the athlete will be healthier, more in shape and one of the most important things that a bodybuilder wants, to look even more muscular. Keywords: bodybuilding; muscle definition; aerobic exercises; muscularity. REZUMAT. Rolul exercițiilor aerobe în antrenamentul de definire musculară în culturism. Activitățile fizice devin pe zi ce trece din ce în ce mai importante în viața fiecărui individ, iar în mod special, culturistul nu poate fi altfel. Alături de menținerea unui stil de viață sănătos, ne oferă atât un mod plăcut de petrecere a timpului liber, cât și respectul și demnitatea personală față de noi înșine. Este plăcut să vezi mușchi, dar este și mai plăcut să îi ai. Articolul încearcă să arate rolul pe care îl joacă utilizarea exercițiilor aerobe în antrenamentul de definire musculară în culturism și să demonstreze beneficiile acestora: sportivul va fi mai sănătos, într-o formă fizică mai bună și, unul din cele mai importante lucruri pe care un culturist le dorește, să arate mult mai musculos. -
Exercising with Asthma
Exercising with Asthma Asthma is one of the most common respiratory disorders. It affects about 22 million Americans. Asthma is a chronic inflammatory disorder of the airways. It causes episodes of difficulty breathing, wheezing, shortness of breath, chest tightness, and coughing. These episodes vary in severity and duration. Most occur at night and early morning. As you become more fit, you will be less breathless during the same amount of exercise. Research also indicates that exercise reduces airway swelling and lowers the severity and frequency of symptoms. This results in fewer emergency department visits and fewer symptoms of anxiety and depression. Overall, your quality of life will improve. How much exercise do you need? The most health benefit comes when inactive people become moderately active. Try to work up to 150 minutes of brisk walking a week. Making exercise a regular part of your life can have a major impact on your health. Just starting out? Begin with aerobic exercise. Over time, add resistance workouts. People with asthma on prolonged oral moodboard/Thinkstock corticosteroid treatment may experience some muscle wasting. For some people, aerobic exercise may trigger an asthma attack. This causes reduced strength, especially in the lower limbs. They react by avoiding exercise. As a result, their fitness gets If this is the case, then you may need to start with strength worse, and symptoms may occur with even lower levels of training. Despite which type you begin with, aim to do both. physical activity. Exercise can help control the frequency and This will bring even more benefits for your overall health and severity of these asthma episodes, however. -
Your Heart Rate and Aerobic Exercise
YOUR HEART RATE AND AEROBIC EXERCISE Why Monitor Your Heart Rate (pulse)? During aerobic exercise, your heart beats faster to supply more blood and oxygen to the working muscles in your body. Your heart rate during exercise indicates if you, your muscles, and your heart are working at the proper level. To get the most out of your aerobic exercise program, you should select a target heart rate range and take your pulse both during and after exercise. Target Heart Rate Ranges FINDING YOUR PULSE Values in this chart are pulse counts for 10 You can measure your pulse at two places. Your radial seconds pulse is found by placing the pads of your first and middle fingers on your wrist (palm facing up) just above % of Maximum Heart Rate the base of the thumb. Or, you can measure your carotid AGE pulse by placing the same two fingers lightly on your 55 60 70 80 90 neck midway between your Adam’s apple and your ear lobe, just below your jawbone. 20 18 20 23 27 30 COUNTING YOUR PULSE 25 18 20 23 26 29 1. Stop exercising 30 17 19 22 25 29 2. Find your pulse (using the method above) 3. Count the number of beats you feel for 10 seconds 35 17 19 22 25 28 4. Resume exercise, changing the level of effort as 40 16 18 21 24 27 needed 5. Re-check your pulse 2-3 times during exercise 45 16 18 20 23 26 USING YOUR TARGET HEART RATE RANGE 50 16 17 20 23 26 This table shows your target heart rate range numbers for a 10-second count. -
Ultimate Muscle Building Systems Training Manual5000
ULTIMATE MUSCLE BUILDING SYSTEMS TRAINING MANUAL5000 your road to muscle building success starts here... ULTIMATE MUSCLE BUILDING SYSTEMS TRAINING MANUAL All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise Copyright © 1993, 1998, 2010, 2014 Ripfast® Corporation. All rights reserved. The material in this publication is copyrighted and reproduction in whole or in part in any manner or form is strictly prohibited. RIPFAST MISSION STATEMENT For Ripfast to be the sports nutrition company of choice for body builders, athletes and fitness enthusiasts across the globe, whilst vigorously maintaining our quality, honesty and integrity. To develop and market safe, effective, strong supplements, with the highest quality ingredients in the world. To surpass our customers’ highest expectations from our supplements and training systems. To earn the trust and loyalty of our customers and staff. Treating them as the most important people in the world. Committing ourselves to helping them achieve their fitness goals. To continually innovate. Nutritional science is constantly evolving, to be constantly developing cutting edge formulas that deliver performance benefits never before seen in nutritional supplements. For our research and development staff to only formulate products that deliver results. We refuse to mislead our customers. If there is not substantial research to support the effectiveness of a product, you won’t see it in the Ripfast line. www.ripfast.com WARNING: YOU HOLD IN YOUR HANDS THE MOST POWERFUL MUSCLE BUILDING SYSTEM IN THE WORLD. IN TWO HOURS, AFTER TAKING IN THE FOLLOWING PRECIOUS INFORMATION ALONG WITH THE STATE OF THE ART SCIENTIFICALLY ENGINEERED TRAINING PROGRAM, YOU’LL BE READY TO CHANGE YOUR BODY. -
What Is Physical Fitness
Physical Fitness and You Chapter 3 Lesson 1 What is Physical Fitness • Definition: The ability to carry out daily tasks easily and having enough reserve energy to respond to unexpected demands. • Physical Fitness consists of the following five components: body composition, flexibility, muscular strength, muscular endurance, and cardiorespiratory endurance. Benefits of Physical Fitness • Your level of fitness effects all aspects of your health, physical, social, and mental emotional. Physical fitness has many benefits including the following: • Physical Health • Reduces your chances of acquiring diseases such as cardiovascular disease and obesity. • Allows you to be more active and capable at any age • Gives you higher energy levels for longer periods. • Improves your posture Benefits of Physical Fitness cont. • Mental and Emotional Health • Makes you intellectually more productive • Provides relief from stress • Helps control depression • Gives you a sense of pride and accomplishment for taking care of yourself • Contributes to positive self-esteem because you will look and feel better about yourself. • Social Health • Reduces stress that can interfere with good relationships • Gives you the opportunity to interact and cooperate with others • Builds self confidence making you better able to adapt to social situations Basic Components of Physical Fitness • Body Composition- the ration of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons. • Flexibility- the ability to move a body part through a full range of motion. • Muscular Strength- the amount of force a muscle can exert. • Muscular Endurance- the ability of the muscles to perform difficult physical tasks over a period of time without causing fatigue. -
6 Stretching
6 STRETCHING When muscles are trained through conditioning How to Stretch Correctly exercises they can become tight . Stretching extends the muscles, helping them relax and maintain flexi- The stretch should be held for approximately 10 bility. It also relieves stress and contributes to men- to 30 seconds, and only to the point where mild tal as well as physical health . Stretching exercises tension is felt in the muscle . Relax as the stretch is should always be included in warm-up and cool- held . Mild tension in the muscle should subside as down routines for muscle conditioning or sports. the position is held . If it does not subside, ease There are two basic kinds of stretches : static tension on the muscle to a comfortable degree of and dynamic. A static stretch is one in which a tension where the stretch can be held . After the first position or a posture is extended and held for a stretch has been held, come back to the resting period of time . Yoga is an example of static stretch position completely before the next stretch. exercise. Most of the stretches included in this book The second stretch for the same muscle group is are static exercise. Dynamic stretching involves called the "developmental stretch" In this stretch, range of motion, such as in calisthenics and aerobic try to move a fraction of an inch further than the dance. Some of the calisthenics in Chapter 5 involve first stretch, creating a mild tension of the muscles dynamic stretching. People just beginning an exer- while holding the stretch for the same number of cise program should concentrate on static stretching, seconds as the first one. -
Pre Work Safety Stretches
Cascadia Apartment Rentals Ltd. & Nacel Properties Ltd. Jan 2016 PRE WORK SAFETY STRETCHES Without a doubt, pre- work stretching has numerous physiological benefits Stretching reduces fatigue Stretching improves muscular balance and posture Stretching improves muscular coordination Increased mental and physical relaxation. Reduced injury to soft tissue and muscle groups. Reduced soreness and tension. Increased flexibility. Enhanced physical fitness. Relieves stress. Reducing risk of soft tissue injuries through a pre shift stretching program is a smart and proactive way to prevent injuries. Our Employees are important to us, and we care about their health and wellness… Safety is our first priority. Safe Procedures When stretching, be sure to: Stretch before each shift, after lunch, and as needed throughout the day especially if you feel your muscles tighten up. Stretch slowly, and do not bounce. Hold each stretch for 10 to 20 seconds. Stretch your hands, arms, legs, back and neck. Always repeat your stretch (do two sets). This will increase your flexibility. Stretching can be a valuable tool in helping reduce injury and muscle soreness. Being in a labour-intensive work environment, stretching will help gain flexibility, reduce muscle soreness, and promote physical fitness. Cascadia Apartment Rentals Ltd. & Nacel Properties Ltd. Jan 2016 Stretch at your own pace. Do each stretch slowly and smoothly. No bouncing. Stretch to the point of comfortable tension, then relax and hold the stretch. If a stretch causes pain in joint area, stop stretching and make sure your technique is correct. Shoulder Shrugs- Shrug shoulders up, hold and relax Shoulder Rolls– Roll shoulders up and back.