Leaving Certificate Applied

Leaving Certificate Applied Leisure & Recreation Module Physical Activity for Health and Fitness1 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 trainingOverload ______Recovery ______Adaptation ______8 ______Reversal ______Progression ______Specificity ______9 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______10 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______11 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______12 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______13 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exercise14 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements ? How? ______15 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______16 ______Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______17 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______18 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______19 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______20 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______21 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______22 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______23 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______24 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______25 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______26 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______27 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______28 Key Assignment Physical Activity for Health and Fitness Name: Date:Exercise RecordExercise Time/Repeats Aerobic/Anaerobic________________________Choose one exercise and answer the following questions.Underline correct answerName of exercise:It would be considered a Strength Developing/ Endurance Developing exerciseIt would help me Burn Calories/ Build StrengthIt might also be considered a Muscle Toning / Cardiovascular exerciseWhat I enjoyed about the session? ______Am I making improvements? How? ______29 Key Assignment Leaving certificate Applied Leisure and recreation Name:Pulse and Heart Rate Maximum Heart Rate: 220 – Age in yearsCalculate your morning resting heart rate and evening resting heart rate for one minute for one weekMorning EveningMonday ______Tuesday ______Wednesday ______Thursday ______Friday ______Saturday ______Sunday ______What do you notice? ______30 ______Key Assignment LCA leisure and RecreationModule: Physical Activity for health and fitnessKey assignment: Plan and design an eight week physical fitness programme for yourself incorporating warm up, stretches, aerobic and anaerobic training, and cooldown.ExampleWarm up: 10 min jog on treadmill at 8 kmphStretch of all major muscle groups including hamstrings Quads Groin Calves Arms BackAnaerobic Exercise Set x Repeat Weight Bicep Curl 2 x 10 8 kg Sit- ups 2 x 30 Body weightCooldown: 5 min walk on treadmill followed by 30 sec stretches on all muscle groups of above31 Week Name ______Date ______Warm-UpStretchingAerobicAnaerobic Exercise Set x Repeat WeightCool DownStretching32 Week Name ______Date ______Warm-UpStretchingAerobicAnaerobic Exercise Set x Repeat WeightCool DownStretching33 Week Name ______Date ______Warm-UpStretchingAerobicAnaerobic Exercise Set x Repeat WeightCool DownStretching34 Week Name ______Date ______Warm-UpStretchingAerobicAnaerobic Exercise Set x Repeat WeightCool DownStretching35 Week Name ______Date ______Warm-UpStretchingAerobicAnaerobic Exercise Set x Repeat WeightCool DownStretching36 Week Name ______Date ______Warm-UpStretchingAerobicAnaerobic Exercise Set x Repeat WeightCool DownStretching37 Week Name ______Date ______Warm-UpStretchingAerobicAnaerobic Exercise Set x Repeat WeightCool DownStretching38 Week Name ______Date ______Warm-UpStretchingAerobicAnaerobic Exercise Set x Repeat WeightCool DownStretching39 Week Name ______Date ______Warm-UpStretchingAerobicAnaerobic Exercise Set x Repeat WeightCool DownStretching40 Key Assignment Design a Warm-up and CircuitDesign 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 Date42

Leaving Certificate Applied

Details

Download

Copyright

We respect the copyrights and intellectual property rights of all users. All uploaded documents are either original works of the uploader or authorized works of the rightful owners.

Support