Module 3
Tekst Storyboardowy
- Cardiovascular Training
- Cardiovascular fitness is defined as your body's ability to move oxygen and blood to the muscles. To improve a person's cardiovascular fitness, they can go do a fitness routine to help their body adapt to more conditioned cardio exercise. Depending on how intense a person's cardio exercise is can determine their maximum heart rate. An estimate of your maximum heart rate can be discovered by using the formula.220-age=Maximum Heart RateA target heart rate is the number of beats per minute you should have to active aerobic fitness. This tends to be 60% to 80% of a person's maximum heart rate. Two types of cardio fitness terms are aerobic and anaerobic. Aerobic exercises are exercises that require the pumping of oxygenated blood from the heart to work the muscles. Anaerobic exercises are exercises that use a lack of oxygen for faster and shorter and more intense activities.
- Resistance Training
- Resistance training is designed to improve a person's muscle fitness. These types of training tend to use weights to do reps to push a person's muscles to their fullest capacity.
- Flexibility Training
- Flexibility: the ability to move a joint through its full range of motion.Flexibility training is one of the most overlooked types of training, but it is one of the most important types of training. Why? If a person does not have adequate flexibility, they are at greater risk of injury. There are three types of flexibility. Self Myofascial Release, Static Strethcing, and Dynamic Stretching.(SMR) is used on muscles to release tension. Static Stretching is used to help stretch out muscles that are consistently tight. Dynamic stretching is used prior to athletic activity.
- How is Health and Fitness Assessed?
- Weight: While measuring body weight it is important that a person uses the same scale every time. They try to minimize the amount of clothes and make sure to use the restroom prior.Resting Heart Rate: RHR is the number of times your heart beats when a person rests. To find out how many times your heart beats you should put two fingers on an artery and count how many beats happen in 10 seconds.Blood Pressure: the amount of pressure on the arteries during a cycle of cardiac.Body Mass Index: BMI is the measure of whether you are a preferred weight for your height.BMI= weight/height^2Circumference Measurements: usually taken around the waist, hips, chest, thigh, and upper arm. Used to track progress in fairness programs
- Fitness Level Assessments
- When a person finds out their current Fitness Level they can go and work and try to get better at a reasonable pace. One mile Run- VO2 Max: the measurement of the maximum amount of oxygen a person can utilize during exercises.Curl up to Sit up Test: measures abdominal strength and endurance.Push-up Test: measures upper body strength and endurance.Sit and Reach: Measures flexibility.
- Important Fitness Principles
- FITT: Frequency, Intensity, Time, and TypePrinciple of overload: This means forcing your body to work harder making more stress in a person's body to improve.Principle of progression: this means a gradual increase to work so your body is still worked but not overworked.Principle of Specificity: this states a person's body will adapt to meet the specific demand you place on it.
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