Transcript Becoming a Fitness Trainer

Health Class
Period 4
Room 232
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I am working on very important PHE curriculum
BEHAVE!
Zeiger, Tyson, and others please pay attention!
YES you need to know this information but you
only need to write down what you think is
important—SO DON’T ASK REPEATEDLY!
I will be back Wednesday!!
Dear Supply~ David Cochrane is with Norm
Ashcroft for Period 4 Tomorrow! Please Mark
him present.
Information
Forms and Money are due for those that
have not yet paid!
 $45.00
 Tomorrow we are in the health room
working on a circuit for your group.
 You will meet your client on Thursday
 You will give them a questionnaire you
have made for them (Wednesday in
health class)
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Culminating Assignment 30%
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You and your partners will design a fitness
program for a group of grade 10 girls
You will be responsible for:
› A fitness and health questionnaire
› Goal setting sheet for your group
› A circuit which will address and challenge their
needs and goals
› Food and nutrition suggestions for your group for at
least 3 days
› Compiling their fitness data from the PHE fitness
testing days in a way that you can compare that
data to Canadian standards and norms
› Provide a final assignment with the above included
Different Types of FITNESS
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Fitness is a condition in which an individual has
sufficient energy to avoid fatigue and enjoy
life.
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Physical fitness is divided into five health and
six skill-related components.
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Skill- or performance-related fitness involves
skills that will enhance one’s performance in
athletic or sports events.
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Health-related fitness involves skills that enable
one to become and stay physically healthy.
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For health promotion:
› Expend about 150 calories—equivalent to 30
minutes of brisk walking—on most days
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For health promotion and weight
management:
› Engage in 45–60 or more minutes of activity
on most days
Muscular Endurance
 Muscular Strength
 Cardio-respiratory
 Flexibility
 Body Composition
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What is meant by muscular endurance?
Muscular endurance means:
 Muscles can work for long periods
before becoming fatigued.
 This
happens because the energy
systems of your muscle cells are
improved.
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What is the best way to improve
muscular endurance
The main way to improve muscular
endurance is
 by resistance training.
 doing
resistance training
in a specific way (high reps, low
weights).
 What
is meant by the term muscular
strength?
 Muscular
strength is the amount of
force a muscle can produce (usually
assessed using low reps).
What
is muscular
HYPERTROPHY?
Muscular hypertrophy
 is an increase in size of the muscle
fibers.
 happens
as a result of resistance
training involving heavy weights and
low repetitions.
 happens
during REST!
What
is muscular
ATROPHY?
Muscular atrophy
 is a decrease in size of the muscle fibers.
 happens as a result of a lack of resistance
training .
 Happens when people quit training
 Happens when people are placed in a cast
 Happens when people are unable to use a
muscle (wheelchair bound)
A
muscle contracts and changes
length (gets shorter or longer).
 Example: free weight training
 What
are concentric and eccentric
isotonic contractions?
 Eccentric
contraction—the muscle
lengthens under tension.
 Example:
lowering a dumbbell slowly
eccentrically contracts the biceps.
 Also called negatives
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Concentric contraction—the muscle
shortens under tension (natural
movement).
Example: curling a dumbbell
concentrically contracts the biceps.
Also called Positives
 Isometric
movements
involve no
lengthening or
shortening of the
muscle.
The types of equipment available:
 Resistance machines (isotonic)
 Free weights (isotonic)
 Inexpensive equipment for isometric
exercises, such as a wall, a towel, or a
rope
The strength of a muscle depends on several
factors:
 how well trained a person is,
 the speed of the movement being
performed,
 the angle of the joint during a specific lift,
 age,
 sex, and
 heredity (the types of muscle fibers you
have).
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When you perform a specific exercise you typically
repeat a specific action a certain number of times
or reps.
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Reps is short for repetitions. # of times you lift a
weight 10 reps
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Sets are the group of reps (3 sets of 10 reps)
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They are important because everything you do
during a workout is organized into sets and
repetitions. The number of repetitions you
performed before you stop is a set.
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The amount of time you take to rest in
between sets has a direct correlation to
your ability to perform the next set.
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Weight training is an anaerobic exercise
so full recovery in between sets is around
a minute.
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The number of sets and reps you should
perform is not set in stone.
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When you hear "low reps" it usually
means 8 or less reps per set.
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"High reps" usually means 12-20
repetitions per set. (This is however under
review because too many reps can lead
to tendonitis)
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There is no complex formula to
determine how many sets and reps you
should perform.
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Sets and repetitions are a very debated
topic in health and fitness field because
there really is no absolute answer.
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Some "experts" say that one set per body
part is all you need. Other "experts" scoff
at the first set "experts" and say that is
ineffective
What do they want to do?
 What equipment do they have access
to?
 How long do they have to work out per
day and week?
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They are girls they will be afraid of
working out and becoming “too big”!
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Cardiovascular, which is synonymous
with cardiopulmonary exercise or
"Cardio" is aerobic physical activities that
last longer than 90 seconds
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The ability to do moderately strenuous
activity over a period of time.
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It reflects how well your heart and lungs
work together to supply oxygen to your
body during exertion and exercise.
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Flexibility is the range of motion possible
for each of your joints or groups of joints.
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To some degree, your flexibility determines how
efficient your muscles are.
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Increased flexibility has also been associated with
decreased risk of acute and chronic (overuse)
injuries.
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Poor flexibility can directly effect cardiovascular
endurance, muscle strength and muscular
endurance.
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Physiologically flexibility can include extra-muscular
(range of motion at a joint) and intramuscular
factors such as hypertonicity (knots) within the
muscles themselves.
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Body composition is the percentage of your
body's tissues which you exhibit.
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The easiest way to look at body
composition is with a 2 compartment
analysis which estimates the amount of
body fat you have with lean body mass
which includes muscle, bone, water, and
organs.
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It takes expensive equipment for a 3
compartment analysis which isolates bone
mass which can also be considered an
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You could say body composition
depends on the other components of
physical fitness.
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Having a poor body composition has
many negative physical and
psychological effects such as increased
chance of a host of chronic diseases
and depression.
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Body Fat: A certain amount of fat is absolutely
necessary for good health. Fat plays an
important role in protecting internal organs,
providing energy, and regulating hormones.
For men, the minimal amount of "essential fat" is
approximately 3-5%. For women, "essential fat"
is approximately 12-15%. If too much fat
accumulates over the years, health may be
compromised.
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Lean Mass: Lean mass is everything except the
fat. It includes muscle, water, bone, and
internal organs. Muscle is the "metabolic
engine" of the body that burns calories (fat)
and plays an important role in maintaining
strength and energy. Healthy levels of lean
mass contribute to physical fitness and may
prevent conditions such as osteoporosis.
Speed
 Power
 Agility
 Balance
 Coordination
 Reaction time
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Agility is the ability to change and control the
direction and position of the body while
maintaining a constant, rapid motion. For
example, changing directions to hit a tennis
ball.
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Balance is the ability to control or stabilize the
body when a person is standing still or moving.
For example, in-line skating.
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Coordination is the ability to use the senses
together with body parts during movement. For
example, dribbling a basketball. Using hands
and eyes together is called hand-eye
coordination.
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Speed is the ability to move your body or parts of your body
swiftly. Many sports rely on speed to gain advantage over
your opponents.
For example, a basketball player making a fast break to
perform a layup, a tennis player moving forward to get to a
drop shot, a football player out running the defense to receive
a pass.
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Power is the ability to move the body parts swiftly while
applying the maximum force of the muscles. Power is a
combination of both speed and muscular strength.
For example, fullbacks in football muscling their way through
other players and speeding to advance the ball and volleyball
players getting up to the net and lifting their bodies high into
the air.
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Reaction Time is the ability to reach or respond quickly to what
you hear, see, or feel.
For example, an athlete quickly coming off the blocks early in
a swimming or track relay, or stealing a base in baseball.
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The human body adjusts to meet
increasing demands placed on it; the
greater the demand the greater the
adjustment made
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Particular types and amounts of exercise
are most effective in making the body fit.
Medical clearance
 Fitness assessment
 Setting goals
 Choosing activities for a balanced
program
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› Include activities to develop health-related
components of physical fitness
Train the way you want your body to
change
 Train regularly
 Get in shape gradually; do not over train
 Warm up before exercise
 Cool down after exercise
 Exercise safely
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Listen to your body
Cycle the volume and intensity of your
workouts
 Try training with a partner
 Train your mind
 Add variety and have fun
 Keep your exercise program in
perspective
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TOMORROW- Bring Calculator to Class~ Along with
other necessary stuff like paper and pen!
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You are in the weight room tomorrow! Meet
there and be ready
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You can get a workout your self, but you are
also thinking about what you might like to do
with your clients (you will be in groups and train
a group)
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Take note of what we have in the weight room
and what you might like to do with the group.
FYI- it is an all girls grade 10 class!