Transcript: 7 ways to boost your Muscular Endurance Definitions Stretching is an underated part of conditioning. The truth is, it's just as important to fitness as weight lifting or aerobics are. You can improve your flexibility by incorporating stretching into your fitness routine. Sedentary Lifestyle A type of lifestyle with little or no regular physical activity Sitting, reading, watching tv, or using the computer for a majority of the day A sedentary lifestyle or lack of physical activity can contribute to or be a risk of heart disease, obesity, and many other health issues Exchanging 30 minutes of TV for exercise can benifit you in a positive and healthy way Timing is a very small part of sports, but it is also very important Timing is needed to make sure you make the right plays when you're supposed too Ex: You need timing to pass the ball at the right time, or when to hit a baseball at the right time the range of motion of your joints or the ability of your joints to move freely. It also refers to the mobility of your muscles, which allows for more movement around the joints. Range of motion is the distance and direction your joints can move, while mobility is the ability to move without restriction. Gender Age Built Diet Physical Disability Drug Taking Exercise Enviroment Stress Level Illness and Fatigue Balance is a key element in fitness that a lot of people tend to skip over Your ability to balance your body and overcome instability. Cut down on: Important things to remember while stretching: Sedentary Lifestyle Refers to the relative amount of muscle, fat, bone, and other vital parts of the body Body composition is important to consider for health and managing your weight! Having a poor body composition has many negative physical and pyschological effects 2-3 times a week: Physical Fitness is a state of physiologic well being that is achieved through a combination of good diet, regular physical exercise, and other practices that promote good health. Combine strength with cardio day Reduce your amount of rest Increase your pace, and your intensity Choose compound movements over isolation Go for hybrid excersizes Add explosive movements to your routine How can you test your Physical Fitness? Factors Effecting Fitness Muscular Strength Cardiovascular Endurance Body Composition Flexibility or Suppleness Speed or Velocity Muscular Endurance How to increase your speed Benefits of Physical Fitness Specific Fitness is to train specifically for a given sport or physical movement is one of the underlying Principles of Training. Ways to improve your balance: Leisure Activities: bowling, yoga, golf, stretching Stretching Always warm-up before stretching. Stretching when your muscles are cold could lead to injuries. Stretch your entire body. Hold your stretch for at least 15 to 30 seconds, but do not bounce. Stretch to the point where you feel some mild tension. If you feel any pain, stop and pull back until you feel no pain. Breathe normally when stretching; never hold your breath 4 ways to improve coordination 10 Reasons to get fit 3-5 times a week: Watching tv computer games Recreational Activities - Baseball, Soccer, Volleyball, Football, Lacrosse, Basketball Bodymind Activities - Yoga, Pilaties, Taichi, Relaxation Weightlifting Walking, Jogging, Hiking Music Activities - Aerobic, Dance School Gym, Clubs Speed is how quickly one can move their body or part of their body. Also, speed is dependent on their acceleration, maximal speed of movement, and also speed maintenance Movement speed requires good strength and power Cardiovascular endurance: The cooper test, the pacer test, etc Muscular endurance: Push-ups, Curl-ups, Pull-ups, etc Muscular Strength: Verticle jumps, standing broad jumps, grip strength Flexibility: Deep-flex, Sit and reach, shoulders stretch, trunk lift Aerobic and Recreational Activities: jogging, cycling, walking, football, soccer, etc Physical Fitness Presentation The Muscular Endurance Agility The Cardiovascular Endurance: Single leg-stance Weight shifts Yoga and Tai Chi Products for balance training Everyday: Alternate Physical Activities Specific Fitness Flexibility Physical Activity Pyramid Timing Walk the dog, take the longer route, walk instead of drive 5 drills have been proven to help increase speed are : Fast arms Quick feet High knees Squats Sprinting Drills to enhance your Agility Your heart becomes stronger and works more efficiently You can lose weight if you combine exercise and healthy eating You feel better about yourself You are less likely to be anxious or depressed and feel more positive You may be able to bring down a slightly raise blood pressure down to normal You are likely to drink less alchohol and cut down or stop smoking You are less likely to suffer from lower back pain How Balance improves Athletic Performance Agility is the ability to be quick and graceful One may have agility on the basketball court, or soccer field Agility can be used for both mental and physical
Transcript: How to spike a volleyball Physical Fitness By: Kai Zhang Andre Anderson How to hit a baseball Take the approach Keep your eyes on the ball at all times Keep you left hand up and swing completely through How to spike a volleyball ANDRE ANDERSON – Weight – 184 lbs. Height – 5’9 ft. KAI ZHANG Weight – 182 lbs. Height – 6’0 ft. Current Height, Weight, AND Progress Get a good grip on the bat Keep yourself well-balanced Swing completely through How to hit a baseball How to hit a baseball taught by Andre Anderson WE HOPE YOU ENJOYED OUR PRESENTATION How to spike a volleyball taught by Kai Zhang
Transcript: My Training Program My goal is to For Basketball I will try to achieve this by: Handling the basketball better ...and improve how I shoot a basketball I can practice my dribbling so I don't lose the ball in games I need to practice how to shoot correctly so I can make shots in the game For football I want to become stronger so that it's easier for me to tackle I can achieve this by increasing the amount of push-ups and sit-ups I can do every week. The end Made by: Zachary Carreon To become a better overall basketball and football player
Transcript: Fitness and Disabilities Teens and sleep To be winners there has to be losers, know that you are going to lose sometimes and also win sometimes, also follow the rules don't cheat. Key Terms Video of me comparing my self to other teens (push-ups): Don't do drugs to become stronger: Anabolic steroids are synthetic versions of testosterone that is used to promote muscle development. But it can cause serious health problems. Section 4 To start you have this things in mind: Do you have any health concerns, such as diabetes or asthma? Are you healthy enough to start a program? What types of activities do you enjoy? How much will it cost? Social benefits Two stage NREM (non rapid eye movement. In NREM we recover energies. In REM rapid eye movement in which we dream. Mental Benefits Physical fitness: the ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired. Chronic disease: a disease that develops gradually and continues over a long period of time. Health-related fitness: fitness qualities that are necessary to maintain and promote a healthy body. Resting Heart Rate (RHR): the number of times the heart beats per minute while at rest. Target heart rate zone: A heart rate range within which the most gains in cardiorespiratory health will occur. FITT: a formula made up of four important parts involved in fitness training. Repetitions: The number of times an exercise is performed. Set: A fixed number of repetitions followed by a rest period. People that have disabilities can do physical activities, there are teams of handicap people that play basketball, soccer, etc. Avoid injuries by: Get Conditioned Warm Up and Cool Down Stretch Avoid Dehydration Avoid over training Avoid overuse Injuries Physical Activities help you to improve in six components: Agility, coordination, balance, power, speed, and reaction time. Key Terms Teens need between 8.5 and 9.25 hours of sleep every night. Teens need more sleep than adults. Section 3 Section 2 Planning Your Fitness Program Skill related Sleep deprivation: Lack of sleep. Circadian rhythm:The body's internal system to regulate sleeping. Insomnia: An Inability to sleep. Sleep apnea: A sleeping disorder Physical Benefits The Heart and lungs get stronger, allowing more blood and oxygen to circulate around the body. Blood cholesterol levels are kept within healthy range, and blood vessels are kept strong and healthy. Building muscular strength and endurance and also flexibility of our joints makes our muscles more efficient at controlling our movements and protects against injuries. A good ratio of muscle mass to fat mass is maintained. Metabolic rate is increased. Your metabolic rate is the rate at which your body converts food energy into the energy that keeps you alive. More Calories are burned because of an increase in muscle mass. Key Terms If you don't sleep The stages of sleep Me compared with other teens Determine your RHR Asses your fitness Set your fitness goals Keep track of Progress So if you wake up at six to go to school sleep at nine or nine thirty. Choose the correct Equipment and clothing: Wear comfortable clothing Dress suitably for weather and exercise intensity Chose shoes that are made for your activity Make sure you can be seen OBEY laws regulations IT IS A GREAT WAY TO MEET PEOPLE Be a Good Sport Exercising the Safe Way Dehydration: when the body has lost more water than has been taken. Dietary supplement: Any product that has been taken that can contain a dietary ingredient. Anabolic Steroid: A drug that uses testosterone to promote muscle development. Designing a Fitness Program Physical Fitness and Your Health Reduce anxiety Reduce depression Increase self-confidence Improve self-image Me against people my age doing Push ups: Others:18-35 Me:43 Running one mile others: 8:30 minutes to 7:00 min. me: 6 min Curl-ups: others:24 to 47 me: 60 Flexibility: Others: 8 inches Me: 3 inches Key Terms You will have: Stress-related problems Increases risk of getting sick Increased risk of dangerous Accidents
Transcript: Physical Fitness & WELLNESS By: Waya Mackey What is Physical Fitness What Is Physical Fitness Physical fitness is the ability to do daily activities without becoming tired, short of breath, or sore. What is Wellness What is Wellness Wellness is the act of practicing healthy habits on a daily bases ~www.pfzer.com>health-wellness How Are They Related How Are They Related Regular exercise is one of the best things you can do for your health. When reducing risk for health issues and losing weight it can cause ones self to feel better due to their progress BENEFITS OF A Physical Fitness A FEW BENEFITS (1st) Benefits of Physical Fitness Your heart becomes stronger and works more efficiently (2nd) Benefits of Physical Fitness You are less likely to be anxious or depressed and more positive (3rd Benefits of Physical Fitness You can lose weight if you combine exercise and healthy eating (4th) Benefits of Physical Fitness Lowers the risk of type 2 diabetes
Transcript: Physical fitness what is Physical fitness? Physical Fitness is a level of health in wich you have muscular endurance, muscular strength, flexibility, cardiovascular endurance, and lean body composition. Physical fitness is achieved by the regular movement of muscles through a variety of exercises. Maintaining physical fitness is a life-long process and should always be part of your lifestyle. People with disabilities can also reach a measure of physical fitness by doing exercises appropriate for their conditions. when you are fit,you •are more likely to be at your ideal weight. •have more energy and work without fatigue. •are better able to cope with stress. •are less likely to have chronic diseases such as high blood pressure, coronary heart disease, and obesity-related diabetes. •will develop muscle tone. •have stronger bones. •have a healthy muscle. •have increased lung capacity. •have strong heart muscle. •feel better about yourself and your appearance. •are more likely to decelerate the aging process. Why should I? Because for 8 hours a day kids and teens are in a desk bored to death.This is a fun way to get active.But, yes laying on the couch watching tv is fun,but also not something to do all the time.People who are active tend to stay active and get fit,and people who are lazy tend to stay lazy and get bigger. what can I do to get fit? Eat a healthy, balanced diet with lots of vegetables and fruits, and drink plenty of water (eight glasses a day will keep you hydrated and is beneficial during high-energy activities). you will need the right diet to get fit. that consist of the right serving of all your foods girl way! cheerleading is fun and helps you with felxibility dancing is a good way for girls to get active in a fun way sports like tennis, soccer,track,and etc. are a good way to get fit guy way! runing around in your backyard is a fun way to get active without even thinking about it going to a gym will help you to build your strength sports help you get fit and have fun at the same time. sports sports Dancing cheer Get Moving. just having fun Start an exercise routine. gym Diet and foods
Transcript: What is Altitude Training Altitude training is when you train at any height above 5000 feet. It is commonly done by athletes. What altitude training actually does is at high altitude there is less oxygen so your body makes more blood cells to carry more oxygen meaning when you are at low altitude you have more oxygen. Disadvantages of Altitude Training The stress of a hypoxic environment has been shown to have a negative effect on the immune system. It is also necessary to avoid overtraining at high altitude because of the stress it places on your body. Another problem with high altitude training is a loss of muscle mass because of the increase in metabolic rate. What is Creatine and it's advantages Creatine is a compound stored in the body as adenosine triphosphate (ATP). It is made in the liver and 95% of it is in the skeletal muscles and the rest is in the brain and heart. Creatine is also found in foods such as fish and red meat. Research suggests that creatine may provide some benefit in improving performance in high-intensity, short-duration activities such as weight lifting and sprinting. Creatine increases production of ATP, an energy source for muscles during brief, explosive periods of activity. Disadvantages of Creatine Possible side effects of creatine are stomach cramps, muscle cramps, weight gain, diarrhea, loss of appetite and nausea. Creatine may also cause water to be drawn away from other areas and into muscle tissue, which could increase the risk of dehydration. What is Hitting The Wall Hitting the wall or the bonk is a condition caused by the depletion of glycogen in your body and it normally happens in endurance sports such as running and cycling. Glycogen is stored in the liver and muscles. To avoid hitting the wall here are some steps: 1.Carbohydrate loading is used to ensure that the initial glycogen levels are maximized, thus prolonging the exercise. This technique amounts to increasing complex carbohydrate intake during the last few days before the event. 2.Lowering the intensity of the exercise to the so-called 'fat loss' level (heart rate of 130 bpm for a 30-year-old athlete) will lower both the energy requirements per unit of distance and the fraction of the energy that comes from glycogen. Bibliography http://en.wikipedia.org/wiki/Hitting_the_wall http://altmedicine.about.com/od/creatine/a/creatine.htm. Disadvantages of Creatine
Transcript: Physical Fitness One thing you can do to improve your physical health is to go run at city lake park for fun. You can burn calories and sweat off all of the hamburgers, and pizza you had the night before. Picking up trash Many people now-a-days like to play sports such as baseball, volleyball, football,soccer, etc. However, some of us may not like sports. Resulting, we won't work out very much. Therefore, there are recreation centers that have sand volleyball courts, basketball courts, and other active equipment and things you can use to get your body moving and get into shape. Athletics and Sports Riding your bike is a great way to get your heart pumping and to get your body going. Not only is it good for you, but you can make some fun out of it by racing against your peers and family members. There is also a sport for bike riding. It is called cycling. You can always join, which would be even better for your health. Riding a bike around your neighborhood Running Well, by achieving this activity, you are able to kill two birds with one stone. You are able to help the community while getting healthy exercise in by completing this act.
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