The Circulatory and Respiratory System When you breathe in, your respiratory system receives fresh oxygen. The oxygen first goes into your lungs and then into the left side of your heart. It is then pumped by the heart into your blood stream. The diagram below shows the flow of oxygen and carbon dioxide pumped to the body. Blood travels throughout your body. The heart pumps blood through a system of large and small pathways that make up the circulatory system. Blood delivers vital nutrients, oxygen, and other chemicals to every cell in your body. Once in the cells, oxygen burns nutrients to make energy. A waste gas called carbon dioxide is produced during this process. The blood carries carbon dioxide into the right side of your heart, from which it is pumped into the lungs. When you breathe out, the carbon dioxide leaves your body through the lungs. Add figure 1.2 page 7 Evaluation 1. Explain how you think your heart and lungs work together.________________________ _________________________________________________________________ ____________ __________- _________________________________________________________________ __ _________________________________________________________________ _____________
Transcript
The Circulatory and Respiratory SystemWhen you breathe in, your respiratory system receives fresh oxygen. The oxygen first goes into your lungs and then into the left side of your heart. It is then pumped by the heart into your blood stream. The diagram below shows the flow of oxygen and carbon dioxide pumped to the body.
Blood travels throughout your body. The heart pumps blood through a system of large and small pathways that make up the circulatory system. Blood delivers vital nutrients, oxygen, and other chemicals to every cell in your body. Once in the cells, oxygen burns nutrients to make energy. A waste gas called carbon dioxide is produced during this process.
The blood carries carbon dioxide into the right side of your heart, from which it is pumped into the lungs. When you breathe out, the carbon dioxide leaves your body through the lungs.
Add figure 1.2 page 7
Evaluation
1. Explain how you think your heart and lungs work together.________________________
Why must the heart contract very strongly to pump blood from the left ventricle into the aorta? __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Heart Rate Measuring Techniques – Taking Your Pulse Manually
Your heartbeat is the sound of the valves in your heart closing as they push blood from one chamber to another. Heart rate is the number of times the heart beats per minutes (BPM), and the pulse is the beat of the heart that can be felt in any artery that lies close to the skin.
The heart beats at different rates depending on whether your body is at rest of at work. When resting, the heart rate beats an average of 72 times per minute for high school students and an average of 85 BPM for middle school students. During strenuous physical activity, your heart rate or pulse increases, sometimes twice or more its resting rate. This is because the muscles that are working demand more blood to supply them with oxygen and other nutrients.
Heart rate is measured by counting the number of times your heart beats in one minute. Once way to determine your heart rate is to manually take your pulse.
The two most common locations used to take a pulse are the radial artery in the wrist and the carotid artery in the neck. It is best to practice locating and counting your pulse when you are at rest and again during physical activity.
Measuring the radial pulsePlace the tips of the index and second fingers of one hand on the inside wrist of the other hand. Position the fingers just below the base of the thumb to take the radial pulse at the wrist.
Include picture for taking radial pulse
Measuring the carotid pulse
Place the tips of the index and second fingers of one hand on the side of the neck just beside the windpipe.
Include picture for taking carotid pulse
Measuring your resting heart rate
Your pulse fluctuates during the day due to activity, stress, caffeine, medications, and other factors that might influence your heart rate. A resting pulse is the lowest your heart rate would go during the day. You can get your best reading when you first wake up in the morning, before any activity. Relax your body, and follow the steps below for measuring.
The following are steps to take when measuring your pulse;
Step One: Apply light to moderate pressure with the fingers until the blood pulsing beneath the fingers is felt. If no pulse is felt, move the fingers around slightly, up or
down, until a pulse is felt. Do not apply excessive pressure. This may compress the artery and distort the measurement. Once the pulse is felt, move to step two.
Step Two: using a watch or clock with a second hand, count the number of beats felt in 30 seconds, then multiply that number by two to compute a heart rate, expressed in BPM (beats per minute).
Measuring Heart Rate: Using a Heart Rate Monitor Using a heart rate monitor (HRM) is a more accurate way to monitor heart rate than
manually taking your pulse at the carotid or radial pulse. An HRM detects the electronic signal of your heart beat and automatically computes the heart rate in BPM.
Monitoring heart rate using an HRM consists of wearing a receiver watch on the wrist and a transmitter around the torso, centered across the sternum of the chest. The transmitter picks up the signals of the heart and sends them wirelessly to the watch.
The receiver and transmitter is easy to use and is accurate. There are no wires, and you do not need to stop and do an equation. When you look at your watch, your pulse is shown. The continuous display is what makes the HRM very effective and efficient. Because of the constant, accurate feedback an HRM provides and the ease of its use, it is recommended that you sue HRMs whenever possible to ensure a quality cardiovascular workout.
HRM Features Activity You will be examining some of the features and learning how to operate your watch.
First, look at the watch. Typically, the watch monitor will have a window that displays different pieces of information with the push of a button. The view or data reported on the monitor is controlled by several buttons on the watch. Look at the watch you will be using to determine which buttons your monitor contains.
You will make a comprehensive fact sheet about your watch. This will be a work in process that will help familiarize you with the functions of your watch. During, this activity, you will be filling out the table.
In the area listed for the button, you should also record how many times you may need to press a button or buttons to perform a specific function on the watch.
Function Button Description/Notes
Evaluation:1. Why is a heart rate monitor more accurate than measuring your pulse manually? ________________________________________________________________________________________________________________________________________________
Measuring Heart Rate: Heart Rate Monitor Activity
Monitoring your heart rate is the right way to measure the intensity of your workout. Using an HRM allows you to do this. It is even possible to program most HRMs to beep when you heart rate falls outside of a target heart rate zone, which is the best exercise level for working your heart. So, in addition to looking at your watch to visually see the number of BPM, you can also hear the beep that indicates that you are exercising at too high or too low of a level. This beep is your signal to make the appropriate adjustment to your workout.
The purpose of this activity is to help you become more familiar with your watch and transmitter. Now that you know a little about your watch, put on the chest strap with the transmitter.
The transmitter is the part of the strap that picks up the electrical signal and translates the data, sending it to your watch monitor. The electrodes on the transmitter must directly touch your bare skin. Place it so the area with the transmitter is centered across the sternum as shown in the illustration below. The trap should fit snugly
Include picture from page 23
Place the watch on your wrist as you would a wrist watch. Your watch may already have been programmed for someone your age. Do not worry about that now. Just learn the different functions of your watch.
1. Push the red button to get a heart rate reading. This may take a few seconds, but soon you should see your heart rate number in the display on the watch.
2. There is a start button to push when you are ready for your watch to collect data. Push that button, and continue to watch your heart rate for about one minutes.
3. Perform the flowing activities, and record the heart rate shown on the watch display at the end of each activity.
Activity Pulse as Shown on HRM
Evaluation:1. In which activity did you have the highest pulse? Why? _____________________________________ ____________________________________________________________________________________________________________________________________________________________
2. Do you feel you recovered from the exercise as you compared your first heart rate while you sat quietly with your last heart rate while you relaxed? Explain your answer? _______________
Your HRM allows you to know your heart rate while resting or exercising. Your monitor takes a reading of your heart beat at set increments during your activity.
You can look down at your heart rate and see the n umber, which is what you will do in this next activity.
Chart Your Heart Rate Activity
The purpose of this activity is to help you begin to analyze how hard your heart is working while you exercise.
You will be working with a partner. One partner will use a heart rate monitor, and the other will record the results.
1. Partner one, make sure you watch and transmitter are functioning properly.2. Push the red button to get a heart reading. This may take a few seconds, but soon you
should see your heart rate number in the display on the watch.3. There is a start button to push when you are ready for your watch to collect data. Push
that button, and continue to watch your heart rate for about one minute.4. It is not time to begin a short exercise period for six minutes. Have your recorder chart
your heart rate on the table every 15 seconds.
15 seconds
30 seconds
45 seconds
1 minute
1 minute
15 seconds
1 minute
30 seconds
1 minute
45 seconds
2 minutes
Walk at a normal
pace
Walk briskly
Job Moderately
Graph the information you collected on the next page so you can visually see whether your heart rate was going up or down. Round your actual number up to the nearest number. Shade in the cells below to number to complete the bar graph. Each number across the chart signifies a time period.
The Need for a Health-Related Fitness ProgramThe health of Americans is in a state of decline. The amount of time spent on physical or athletic activities has decreased, and illnesses and diseases related to a sedentary lifestyle have increased over the past 10 years. Health officials now indicate that two-thirds of Americans are overweight. In addition, obesity could soon pass tobacco as the nation’s number one preventable cause of death.
There are two reasons why this is happening:
1. More and more American are eating unhealthy diets.2. Fewer are able to find the time to engage in regular physical activity.
Everyone needs a health-related fitness program. A health-related fitness program is the appropriate amount and type of physical activity that benefits your personal health. No matter what your gender, culture, or ability, health-related fitness will reduce your health risks and add quality to your life.
Risk Factors
Risk factors are conditions or behaviors that may threaten your health and well-being. Heredity determines your likelihood of developing certain diseases and disorders such as high blood pressure, heart disease, diabetes, and certain types of cancer. Your genetic makeup cannot be changed, but the risks it may pose can be reduced by maintaining a healthy lifestyle.
There are some risk factors that you cannot change, such as age, gender, or heredity. However, there are many you can control by the choices that you make. Listed below are some areas in which you can take responsibility and have a positive influence on your health.
Physical activity Eating habits Smoking Alcohol and other substances Stress
Factors You Cannot Control Yes No Unsure
Is there a family history of heart disease?Is there a family history of high blood
pressure?Is there a family history of diabetes?Is there a family history of any other disease that may genetically affect your health? If so, list them.
Factors You Can Influence or Control Yes No Unsure
Do you have enough energy to perform daily tasks?Do you feel you are at a healthy weight?Do you feel you eat a healthy, balanced diet?Do you feel your muscles are tight and toned?Do you often feel stressed?
Do you often feel fatigue?
Are you often sleepy during the day?Do you exercise for at least 30 minutes, three or more times a week, at a moderate activity level?Do you perform any strength or conditioning exercises at least two time a week?Do you perform any type of stretching or flexibility exercises during the week?If you tried to job a mile right now, would you be able to do so without walking?Do you eat five fruits or vegetables each day?Do you drink plenty of water each day?
In what areas are you living a healthy lifestyle? _______________________________________
Component of Health-Related FitnessFitness is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life. Analyze your day. Do you have lots of energy, or do you get tired easily?
Physical fitness is divided into four health-components and six skill-related components. Skill-related fitness enhances one’s performance in athletic or sports events. Health-related fitness is the ability to become and stay physically healthy.
Health Components Skill Components
Cardiorespiratory fitnessMuscular strength and endurance
FlexibilityBody Composition
AgilityBalancePowerSpeed
CoordinationReaction time
Health-related components focus on factors that promote optimum health and prevent the onset of disease and problems associated with inactivity.
Four Components of Health-Related Fitness
Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles for an extended period of time. Cardiovascular is also called cardiorespiratory (lungs) fitness. Usually the mile run or some other type of continuous fitness activity (12 minutes run, cycling, step-test, etc.) is used to assess cardiovascular fitness.
Muscular strength and endurance is the muscle’s ability to produce effort and perform work.
Muscular endurance refers to the ability of the muscles to work over an extended period of time without fatigue. Performing push-ups and sit-ups or crunches for one mimute is commonly used in fitness testing of muscular endurance.
Muscular strength refers to the maximum amount of force a muscle can exert against an opposing force. Fitness testing usually consists of a one-time maximum lift using weights (bench press, leg press, etc.)
Flexibility is the ability to move a body part through a full range of motion at a joint (ROM). The sit-and-reach is commonly used to determine flexibility.
Body composition is the ratio of body fat to lean body mass (including water, bone, muscle, and connective tissue). Having too much fat tissue is a risk factor for cardiovascular diseases, diabetes, cancer, and arthritis.
Components of Health-Related Fitness Activity
The purpose of this activity is to gain understanding about what happens to your heart rate when you perform cardiovascular, muscular endurance, muscular strength, and flexibility exercises. Use your heart rate monitor, and record your heart rate before the activity, two or three time during the activity (record the average), and immediately after the activity. Between each exercise, walk slowly and allow your heart to go below 125 if possible. If you heart rate is over 125 at the end of an exercise, record how long it takes to get below 125. If after three minutes your heart rate has not returned to below 125, go ahead with the next activity.
Health-Related Component Circuits
ACTIVITY TIME Health-Related Component
Heart Rate After Station
Step Test 1 minute
Push-ups 1 minute
Sit-ups 1 minute
Sit & Reach 1 minute
Jogging 1 minute
Jump Ropes 1 minute
Bicep Curls 20
Dips (use bleachers) 20
Wall Jumps 1 minute
Partner Hamstring Stretch 1 minute
Evaluation:
1. In what activities did your heart rate reach above 150? Why do you think that occurred?
A heart rate of 135 – 150 is considered good for weight management (average for you). This zone helps individuals lose weight because the body uses fat more efficiently.
2. In what activities did your heart rate stay below 120? Why do you think that occurred?
3. In what activities did your heart rate stay between 135 and 150? Why do you think that occurred? ______________________________________________________________________
Training Principles to Improve FitnessThe FITT Principle
A fitness plan is somewhat like a recipe. In a recipe, you need the right type and amount of ingredients. You also need to cook the recipe for the right amount of time for best results. In exercise, the FITT Principle is used to ensure the best chance for success in gaining health benefits. The four key parts of an effective exercise program to improve fitness can be summarized by the FITT Principle, which is frequency, intensity, time, and type of exercise.
Follow the FITT Principle for implementing, improving, and maintaining fitness.
F Frequency of exercise
How often
Refers to the number of times a week a person engages in physical activity. IF a person does not exercise often enough, they do not receive as many health benefits. If a person exercise too often, they can increase the possibility of injury
I Intensity of exercise
How hard
Refers to the intensity of a given exercise period
T Time of exercise How long
Refers to the duration of a single workout or the number of repetitions
T Type of exercise Which exercises
Refers to the particular type of exercise performed
FITT Activity Chart –Focus on Frequency
Activity Date
1. What was the frequency of your workouts during class this week?________________________
2. What was the frequency of your workouts outside of class this week? List activities ___
3. To improve your overall health what should the frequency of your workouts be throughout a week? Why?__________________________________________________
1. What activity generated the highest heart rate? Why? __________________________________________________________________________________________________________________________________________________________________________
2. Which activity generated the lowest heart rate? Why? ___________________________________________________________________________________________________
3. What is the relationship between your heart rate pulse and intensity? _______________
Determining Intensity: Using Maximum Heart RateHeart Rate can be used to determine exercise intensity because of the direct relationships between heart rate and percent of appropriate cardiovascular capacity. One of the most important features of a cardiovascular workout is making sure that you are training at the appropriate heart rate. When a person’s heart rate is at 50% - 85% of their maximum, they are exercising at an appropriate intensity to gain the cardiovascular health benefits that come with aerobic exercise.
What Is an Individual’s Maximum Heart Rate? Maximum heart rate is best determined form a progressive, maximal exercise test. However most individuals will not have had a maximal exercise test, nor will they have the resources to have this type of test performed. I this case, individuals can estimate their maximum heart rate (HR max) using this simple formula:
220 – Age = HRmaxExample: The HR max of a 20-year old would be
220-20 = 200 BPM
Once you have determined your maximum heart rate that number is used to calculate your target heart rate during a workout. There are different formulas used to determine appropriate exercise heart rate zones. On the next page you will use the chart to calculate your own Target Heart Rate Zone.
Determine Your Own Personal Target Heart Rate Zone Formula
Calculate your own target heart rate zone by using the formula below. Then add those two numbers in the Putting It All together Chart.
Low End of THR High End of THR
Your Age -220 220
Your Maximum Heart Rate =
Your Resting Heart Rate -
Answer =
Percent of Intensity X 0.60 0.85
Answer =
Your Resting Heart Rate +
Your HR for Aerobic = TO
Intensity ActivityThe purpose of this activity is to look at one component of the FITT Principle, intensity. You will be able to see how hard your heart is working during different activities. A heart rate monitor will be sued to get the most accurate information. Perform each activity in the order shown. Allow two minutes of recovery time between each activity. Walk very slowly during recovery time. Press the lap button at the beginning of any new activity or the beginning of each recovery time.
For example: Stand, walking, job, jump, sprint.
List your activities:
Make a dot to indicate the average heartbeat for each activity. Connect the dots in a line graph so you can visually see your intensity (how hard you were working). Round your actual number up to the nearest number. Do not place a dot on this chart for the recovery time between each activity, since you will want to only see your actual working intensity.
Types of Cardiovascular FitnessHow well do your heart and lungs to their job? Moderate to high levels of cardiovascular fitness have been shown to increase life expectancy, reduce the risk of cardiovascular disease, and improve functional health. Many different types of activities promote cardiovascular fitness, such as fast walking, hiking, jogging, dancing, swimming, and specifically designed fitness activities (aerobic, spinning, etc.). In addition to shoes, there are other exercise regiments that may improve an individual’s cardiovascular endurance.
Continuous activities include aerobic activities, which mean activities that can be sustaind over a period of time with oxygen.”
Interval activities include physical activity that purposely alternates or differs in intensity levels. Activities typically alternate between aerobic (with oxygen) and an anaerobic (without oxygen) activity.
Speed Play Training is similar to interval activities but with the terrain (outside land such as trails, hill, jumping creeks, etc.) influencing the intensity level.
Circuit Training combines continuous aerobic activities with flexibility and muscular strength and endurance.
Continuous Aerobic activities
Continuous activities include aerobic activities. These are activities that can be sustained over a period of time “with oxygen.” An example would be jogging for 30 minutes. The individual would be able to talk and not feel “winded” while performing this activity. His or her heart rate would be in the Target Heart Rate Zone.
Extended aerobic activity promotes the brain’s release endorphins (en-DOR-fuhnz). These chemicals produce feeling of pleasure. You experience less fatigue and a sense of renewed energy.
Interval TrainingAerobic Versus Anaerobic Work
Many physical activities and sports are part aerobic and part anaerobic. For example, tennis is played more or less continuously over a sustained period of time, which works the heart and lungs (aerobic). The sport also involves short burst of intense activity-for example, sprinting and hitting the ball hard (anaerobic) mixed in with short rest periods. One of the best ways of achieving both types of activity at once is through interval or Speed Play training.
Interval activities include physical activity that purposely alternate or differ in intensity levels. Activities typically alternate between an aerobic (with oxygen) and an anaerobic (without oxygen) activity. Anaerobic activities are short bursts of activity done in the “absences of oxygen.” Examples include sprints where the individual runs fast for a short distance such as a 40-,50-, or 100- yard dash.
Speed Play Training is similar to interval activities but with the terrain (outside land such as trails, hills, jumping creeks, etc.) influencing the intensity levels. Many cardio machines such as treadmills or spinning bike workout simulate Speed Play training in an indoor environment.
Advantages of Interval and Speed Play Training
For individuals just starting out, interval training has several advantages over activities and exercises that are exclusively aerobic or anaerobic. Training allows you to work at higher intensities for longer periods of time than you otherwise could in a continuous manner. By increasing intensity levels for short periods of time during your workout, you allow your body to burn more calories than it would working at a constant intensity level. It also increases your ability to work at higher intensities.
Interval Training Activity
The purpose of this activity is to combine aerobic and anaerobic activities so you can determine what happens to your heart rate during interval training.
1. Perform a 5-10 minute warm-up and dynamic stretch.2. Perform four laps around the track; sprint the straightaway and walk the curves.3. Perform a 4-5 minute cool-down and stretch.
Activity Heart Rate Recovery Time Below/In/Above THZ?
Evaluation:
1. What is the difference between interval or speed play training? ___________________________________________________________________________________________________________________________________________________________________
2. How do you think your heart rate would have changed if you had done a similar workout in the mountains? _________________________________________________________________________________________________________________________________
3. What are the similarities between interval and speed play training? ________________________________________________________________________________________________________________________________________________________________
Circuit TrainingCircuit training for cardiovascular fitness combines continuous aerobic activities with flexibility and muscular strength and endurance activities. It is an excellent way to simultaneously improve cardiovascular fitness, mobility, strength and stamina. Circuit training uses a group of 6-10 strength or stretching exercises that alternate continuous aerobic activities. Each strength or stretching exercise is performed for a specified number of repetitions or for a prescribed time period before moving onto the next exercise. The exercises within each circuit are separated by brief rest intervals.
Example Cardiovascular fitness activity:30 seconds of crunches/sit-ups2 minutes moderate jog (stay in THR zone)30 seconds of push-ups2 minutes of jump rope (stay in THR zone)
Cardiovascular Circuit ActivityCircuit
#Activity Time Heart Rate
1
2
3
4
5
6
7
8
9
10
Graph your highest heart rate during the activity phase so you can visually see your intensity (how hard you were working). Roundup your actual number to the nearest number.
1. List activities you were in your target heart rate zone? ___________________________________________________________________________________________________________________________________________________________________________
2. What activities if any generated over 180 BPM? _________________________________________________________________________________________________________
Types of Strength
Muscular strength and endurance is a way to build and tone your muscles through resistance training. Resistance, strength, or weight training is a program of exercises designed to increase an individual’s ability to resist or exert force. Resistance training may involve weights, elastic bands, other fitness equipment, or your own body weight.
The common definition of strength is the ability to exert a force against a resistance. The strength needed for a sprinter to explode from the blocks is different from the strength needed by a weight lifter to life a 200-pound barbell. This difference shows that there are different types of strength. The classifications of strength are as follows.
Strength Definition Example Generally UsedMuscular Strength The greatest force
that is possible in a single maximum contraction
Lift/bench 300 pounds one time
Weight machines and free weights
Muscular Endurance The ability to express force many times over
Perform 50 sit-ups without stopping
Own body weight, light weights, resistance bands, etc.
The term repetition is more commonly referred to as a rep. This is on e completion of an activity or exercise. A rep consists of lifting a weight and returning it to the starting position.
A set is a group of consecutive reps for any exercise. For example, if you perform ten push-ups, one right after the other, you have done one set of ten reps. In a typical workout, you will perform several sets of different exercises.
A muscle group or body area is the part of the body that is the primary target for a specific exercise. Six different muscles groups are typically worked. They are the arms, shoulders, back, bchest, abdominals, and legs.
Muscular Endurance ActivityThe purpose of this activity is to experience two of the three classifications of strength.
You may use a heart rate monitor to determine what happens to the heart rate for each type of exercise. You will record your average heart rate for each exercise.
Examples: Jump rope (three sets of 30 seconds with 30 second rest) Crunches (12 reps, three sets, with 30 seconds rest) Wall jump (12 reps, three sets, with 30 seconds rest)
FITT Principle for Muscular Strength and EnduranceThere are many considerations and variations for frequency, intensity, duration, and
type when you consider muscular strength and endurance. Do you want to develop strength or muscular endurance? Do you want to use weights and machines, or do you want to use your own body weight, resistance bands, medicine balls, or other weighted equipment? How many reps or sets will your perform? Your personal goals will influence the FITT principle.
F Frequency of Exercise How often
Beginner
2-3 days per weekFull-body workout of all 6 body areas48-72 hours of rest in-between workouts
Intermediate to High
4-5 days per week; often perform split workouts (example: Monday and Thursday, work chest, shoulders, triceps, abdominals; Tuesday and Friday, work back, legs, biceps)48-72 hours of rest in-between workouts
I Intensity of exercise How Hard
Beginner 60% - 70% of maximum strengthIntermediate
to High 70% - 90% of maximum strength
T Time of Exercise
-How many reps-How many sets-How much time between sets
Beginner 1 – 3 sets8 – 12 repetitions
30 sec to 1 minute
Intermediate to High
Endurance – 12 to 20+ reps 2 – 3 sets
30 sec to 1 minute
Strength – 2 to 6 Reps 3 – 5 Sets
2 to 5 minutes
T Type of Exercise
Which Exercises Weight machines, free weights, resistance tubing, medicine ball, own body weight
Exercise BandsExercise bands are small, lightweight, and less expensive than bulky weights, yet they
achieve the same results. They are able to provide resistance throughout the entire movement.
Insert Diagram from page 87
Exercise Bands Activity
The goal of this activity is to use exercise bands for resistance training and learn some of the muscles in the body. You are also going to try and stay in your Target Heart Rate Zone.
If your heart rate drops below 145 beats per minute, perform some type of aerobic activity such as jogging, knee lifts, or jumping jacks instead of resting for 30 seconds between sets.
Repeat each exercise 8 – 12 times for 2 sets, 30 seconds between sets. Hold extensions for 2 counts, then slowly return to starting position.
If in standing position, keep legs shoulder-weight apart and abdominals tight.
This is an example of exercises. Perform a warm-up and dynamic stretch before resistance exercise. Perform a warm-up and cool down after resistance exercise.
Insert 88-89-90 Diagram
Insert goal form and structured training session
FITT Principles for Flexibility and Warming Up
FITT Principle for Flexibility
F Frequency of Exercise How Often Minimum two to three times a week
Best to do some stretching daily
I Intensity of Exercise How Hard You should stretch to the point where you feel tension, not pain
T Time of Exercise How Long15 – 30 minutes totalStatic stretches of warm muscles; 20-60 seconds, three sets
T Type of Exercise Which Exercises
After warm-up: dynamic stretch, prepares body for exerciseAfter cool down: static stretch, most improvement gains for flexibility
The most significant influence on your flexibility is an active or inactive lifestyle. As you increase or continue your physical activity, your muscles and connective tissues stay elastic. If you decrease your physical activity, your muscles and connective tissues lose elasticity. If you remain inactive, you will also add body fat, which further limits flexibility. A moderate to high level of flexibility is important for efficient physical movement. You need to stretch a minimum of two to three times a week.
The balance between muscular strength and flexibility is very important. If you have muscular imbalance, a condition in which one muscle group becomes too strong in relation to a complementary group, you are more prone to pain or injury. This may also occur in someone who is hyper-flexible, which is an excessive amount of flexibility.
Note: Stretching should not be painful. Pain means something is wrong!
FITT Principle for Warming UpStretching is not warming up. It is an important part of warming up, however. Warming
up literally the process of warming up your core body temperature.It is very important that you perform the general warm-up before you stretch. Cold
muscles do not stretch very well, so it is not a good idea to attempt to stretch before your muscles are warm. Warm muscles that are stretched are less likely to be injured.
When possible, the warm-up exercises should involve large muscle groups that will be used during activity. A complete warm-up and dynamic stretch can typically be performed in five to ten minutes.
Since warm-ups are so important before dynamic stretching and working out, it is important to know how to warm up. A warm-up is any low-intensity, continuous activity that warms up the body. Walking jogging, cycling, and slow rope jumping are commonly used. Other activities might include dribbling a basketball or soccer ball, calisthenics, and low-level tag or other games.
After a warm-up, a dynamic stretch is performed to prepare the body for the workout. Dynamic stretching consists of controlled leg and arm movements that take you gently to the limits of your range of motion.
Increasing FlexibilityIn general, flexibility helps to improve quality of life. Flexibility or lack of flexibility is one
of the first things you notice in an older individual. If they have remained active, you might say they have a lot of energy. If they have remained inactive, they move very stiffly due to lack of flexibility. If you were to look out the window and see someone in the distance walking, you may be able to tell if you are older simply by the way they move.
Inflexible individuals may have trouble tying their shoes, or turning their head to see if a car is coming, or getting in and out of a car. They are certainly more prone to injury.
The best time to increase flexibility is when the muscles are the warmest and most pliable. This is typically after the workout and during the cool down phase.
CooldownA proper cooldown is an essential part of any post-exercise routine and can aid in your
physical recovery and preparation for the next workout session. There are several benefits that come with performing cooldown exercises following a cardiovascular, muscular strength, or endurance conditioning session.
An appropriate cooldown will: Slow the body’s systems down, in a controlled manner, form the high performance
levels demanded during an activity to normal levels found at rest. Help flush out metabolic waste products that can negatively affect muscles function and
performance if they are not removed from the body. Reduce the potential for delayed onset of muscles soreness Reduce the chances of dizziness or fainting caused by the pooling of venous blood at the
extremities Assist in maintaining or increasing the flexibility or range of motion of various
components of the musculoskeletal system.
Performing a light to moderate intensity exercise will help the body to cool down and rid itself of metabolic waste products. The amount of time and an individual should spend cooling down is dependent on the individual and the intensity of the exercise. However, research indicates that a good average is to exercise at a light intensity for approximately five to ten minutes or longer after an intense workout.
Static stretches are most appropriate as the end phase of the cooldown as they help muscles to relax and increase their range of movement. In general, in static stretching, you stretch slowly, smoothly, and in a sustained fashion to the farthest point, and then hold the stretch for 20-60 seconds. They are performed in a pain-free range and repeated two to three times for each muscle group.
Since the cool down and static stretching steps are often overlooked, it is important to know how to cool down. Both the cool down and the warm-up begin with a low-intensity continuous activity that reduces the heart rate. Walking and slow jogging are commonly used.
Proper Warm-up and Cooldown with StretchingMany individuals just want to go play their game or perform their activity. As a result,
injuries often occur during the activity because the person did not warm up properly. Maybe you have seen someone hit the ball, and on their way running to first base, they pull their hamstring. That is because the muscle was not warm and could not perform the stretch that was required in the movement.
You have also seen individuals finish their sport or activity and not take the time to cool down or stretch. They may have felt dizzy or light-headed because blood pooled in their legs. Skipping the cooldown or stretch period also leads to muscle soreness that may linger for a few hours or days after the activity. Someone who skips these steps may also lack flexibility. Contracting their muscles over and over during activity caused them to shorten. If an individual does not take the time to stretch, these muscles will not be stretched back out. They will have missed the opportune time to improve their flexibility.
Most people know the workout sequence:
Warm-up (5-10 minutes) Phase 1: Low-intensity exercises, to warm up the body Phase 2: Dynamic stretching, controlled leg and arm movements that take you
gently to the limits of your range of motion.
Workout (20 – 60 minutes)
Cardiovascular activities and/or muscular strength and endurance activities
Cooldown (5 – 10 minutes) Phase 1: Low-intensity exercises, to allow the heart rate to slow down and the body
to begin cooling Phase 2: Static stretching; stretch slowly, smoothly, and in a sustained fashion to the
farthest point. Then hold the stretch (20-60 seconds in duration).
Developing a Proper Workout ActivityYou have experienced several workouts before. The purpose of this activity is to
develop your own proper workout. Use your heart rate monitor to examine your heart rate to determine when it is safe to stretch before and after your workout.
Remember, your heart rate should be close to 125 BPM to perform your dynamic stretch after low-intensity activities. Your heart rate should be under 125 BPM to perform the static stretches after your initial cooldown. You want to stay in your target heart rate (THR) zone during the cardio workout phase.
Insert: goal, structure cardio workout with completed muscle training session
