Physical Education at a joint
This is particularly important for
Physical Education is the interdisciplinary study of all
areas of science relating to the transmission of
physical knowledge and skills to an individual or a
group, the application of these skills and their results.
It provides opportunities to acquire lifelong skills that
are essential to us. Holistic health and development
are the goal of physical education.
Physical, mental, emotional, social, and spiritual
are the disciplines that physical education develops.
1. Physical. It develops and maintain good
health. It develops high level of physical
fitness
2. Mental. It develops mental capacities. It
helps us acquire knowledge and
understanding of rules and strategies of
games, sports, and dances.
3. Emotional. It builds self-confidence, self-
control, self-reliance, courage, determination,
and personal discipline.
4. Social. It builds friendliness, cooperation, for
the right of others, good leadership and
fellowship, good sportsmanship, and honesty
in group competition.
5. Spiritual. It builds relationship to God by
asking for his wisdom and guidance.
According to United States Department of Health
and Human Services, physical fitness is defined as a
set of attributes that people have or achieve that
relates to the ability to perform physical activity.
The Importance of Physical Fitness.
- Proper growth of young bones and muscles.
- Improve the ability to avoid and recover from
illnesses and accidents.
- Improve posture and appearance.
- Minimize stress response.
- Maintain proper body weight.
- Prevent hear ailment.
- Delay aging process.
- Feel good and younger as human being.
- Experience joy of participation in any recreational or
sports activities.
Components of Fitness
1. Cardiovascular Endurance. The ability of
the heart and lungs to supply oxygen to
working muscles.
2. Muscular Endurance. The ability of a
muscle or muscle group to undergo repeated
contractions, avoiding fatigue.
3. Flexibility. The range of movement possible
balance.
4. Strength. The ability to overcome a
resistance. This can be explosive, static, and
dynamic.
5. Body Composition. It refers to the ratio of
lean body tissue (muscle and bone) to body-
fat tissue.
6. Balance. The ability to keep an upright
posture while either standing still or moving.
7. Speed. The maximum rate at which an
individual can perform a movement or cover a
distance in a period of time, putting the body
parts into action as quickly as possible.
8. Power. The ability to perform with strength at
a rapid pace.
9. Agility. The ability to move and change
direction quickly (at speed) while maintaining
control.
10. Reaction-Time. The time taken to initiate a
response to a stimulus.
11. Coordination. The integration of the eye,
hand, and foot movement.
The Benefits of Health and Wellness
- looking good
- feeling good
- enjoying life
- meeting emergencies
Movement
Physical activity is movement of the body that uses
energy. There are many different types of physical
activity including exercise, sport, play, dance, and
active living such as walking, housework and
gardening.
Regular physical activity of at least moderate intensity
provides general health benefits across a range of
diseases and across all ages. There is strong
evidence that the greatest health benefits happen
when the least active people become moderately
active. The health benefits of physical activity were
summarized in the 2018 Physical Activity
Guidelines Advisory Committee Scientific Report
and include:
- Reduced risk of all-cause mortality.
- Reduced risk of coronary heart disease,
cardiovascular disease, stroke, type 2
diabetes, colon cancer, breast cancer,
depression, cognitive decline, high blood
pressure, obesity, and osteoporosis.
- Reduced risk of premature mortality for
those with type 2 diabetes.
- Improved strength, coordination, and
older people, as it reduces their risk of falls
and helps them to maintain their capacity
to carry out common activities of daily
living.
It follows that physical inactivity is a significant risk
factor for ill health. Evidence suggests that sedentary
behaviour may increase the risk of some health
outcomes, independently of physical activity levels.
Fundamentals of Movement
Movement, or motion, is the state of changing
something's position—that is, changing where
something is. There are many things involved in
movement, such as speed, velocity, acceleration,
gravity, magnetic attraction and repulsion, friction, and
inertia. Also, work is needed to produce movement.
Without going into complicated physics explanations
and equations, movement involves an entity moving
from point A to point B. The movement is carried out
around a fixed axis or fulcrum and has a direction.
Anatomical movements are no different. They
usually involve bones or body parts moving around
fixed joints relative to the main anatomical axes
(sagittal, coronal,
frontal, etc.) or planes parallel to them.
Types of Movements
1. Flexion and Extension
The opposing movements of flexion and extension
take place in sagittal directions around a
frontal/coronal axis. Flexion, or bending, involves
decreasing the angle between the two entities taking
part in the movement (bones or body parts). In
contrast, extension, or straightening, involves
increasing the respective angle.
2. Abduction/Adduction
The movements of abduction and adduction are
intimately related to the median plane. They both
generally occur in the frontal plane and are happening
around an anteroposterior axis.
3. Protrusion/Retrusion
The movements of protrusion and retrusion take place
in the sagittal plane. Since they are also related to the
frontal/coronal axis, but instead of only moving around
it, these movements are also taking place parallel to it.
Protrusion involves a movement going straight ahead
or forward. Retrusion is the opposite and involves
going backwards. Anatomical structures capable of
such actions are the tongue, chin (mandible) and lips.
4. Depression/Elevation
While protrusion and retrusion move anatomical
structures forward and backwards, depression and
elevation move them down (inferiorly) and up
(superiorly), respectively.
5. Lateral and Medial Rotation
Rotation happens in the transverse plane around a
vertical (longitudinal) axis that happens relative to the
median plane. Medial rotation involves bringing the
anatomical structure closer to the median plane, while
lateral rotation involves moving it further away.
6. Pronation/Supination
Strictly speaking, pronation and supination are
considered as two special types of rotation. They are
restricted to the forearm and involve the radius twisting
over the ulna.
7. Circumduction
Circumduction is a special type of movement that is
actually a combination of many other ones. The overall
movement starts with flexion, followed by abduction,
extension and finally adduction. The order must be
sequential, but it can start from either flexion or
adduction. The result is a circular movement. Due to
the multitude of movements, circumduction is
restricted to ball-and-socket type joints, such as the
shoulder and the hip.
8. Deviation
Deviation is a special type of movement that is
restricted to the wrist joint. The movement happens in
a longitudinal plane through the wrist relative to an
axis passing from palmar to dorsal through the wrist.
9. Opposite/Reposition
These two movements are restricted to the digits of
the hand. Essentially, they involve pinching, such as
when sprinkling salt over food or snapping your
fingers. Anatomically speaking, opposition involves
touching the pad of any one of your fingers with the
thumb of the same hand. Reposition is the reverse,
which consists of separating them.
10. Inversion/Eversion
The antagonistic movements of inversion and eversion
take place relative to the median place and are
specific to the foot. In eversion, the plantar side of the
foot is moved away from the median plane so that it is
turned laterally. In inversion, the plantar side is
moved towards the median plane, resulting in a
medial turn.
11. Hyperflexion and Hyperextension
Hyperflexion and hyperextension are exaggerated
movements beyond the normal limit permitted by a
joint. It can happen in limbs or the vertebral column
and can result in ligament tear, damage or
dislocations.
Joints
Joint, in anatomy, a structure that separates two or
more adjacent elements of the skeletal system.
Depending on the type of joint, such separated
elements may or may not move on one another. This
article discusses the joints of the human body—
particularly their structure but also their ligaments,
nerve and blood supply, and nutrition. Although the
discussion focuses on human joints, its content is
applicable to joints of vertebrates in general and
mammals.
Types of Human Joints
The human body has three main types of joints.
They’re categorized by the movement they allow:
- Synarthroses (immovable). These are
fixed or fibrous joints. They’re defined as
two or more bones in close contact that
have no movement. The bones of the skull
are an example. The immovable joints
between the plates of the skull are known
as sutures.
- Amphiarthroses (slightly movable). Also
known as cartilaginous joints, these joints
are defined as two or more bones held so
tightly together that only limited movement
can take place. The vertebrae of the spine
are good examples.
- Diarthroses (freely movable). Also known
as synovial joints, these joints have
synovial fluid enabling all parts of the joint
to smoothly move against each other.
These are the most prevalent joints in your
body. Examples include joints like the knee
and shoulder.
Types of Freely Movable Joints
There are six types of freely movable diarthrosis
(synovial) joints:
- Ball and socket joint. Permitting
movement in all directions, the ball and
socket joint features the rounded head of
one bone sitting in the cup of another bone.
Examples include your shoulder joint and
your hip joint.
- Hinge joint. The hinge joint is like a door,
opening and closing in one direction, along
one plane. Examples include your elbow
joint and your knee joint.
- Condyloid joint. The condyloid joint allows
movement, but no rotation. Examples
include your finger joints and your jaw.
- Pivot joint. The pivot joint, also called the
rotary joint or trochoid joint, is
characterized by one bone that can swivel
in a ring formed from a second bone.
Examples are the joints between your ulna
and radius bones that rotate your forearm,
and the joint between the first and second
vertebrae in your neck.
- Gliding joint. The gliding joint is also
called the plane join. Although it only
permits limited movement, it’s
characterized by smooth surfaces that can
slip over one another. An example is the
joint in your wrist.
- Saddle joint. Although the saddle joint
does not allow rotation, it does enable
movement back and forth and side to side.
An example is the joint at the base of your
thumb.
Mobility and Stability Joints
Human movement is an amazing orchestra of muscle
contractions controlled by the central nervous system
to create joint actions to accomplish specific tasks.
The motor tasks can be as simple as raising a glass of
water or as dynamic as an explosive golf swing.
When you look at all the muscle and joint actions the
body is capable of, there are countless movement
patterns that can be created. In order to allow the body
to have such a vast amount of movement possibilities,
the 10 main joints of the human movement system
(HMS) have specific roles and responsibilities. Starting
from the ground up the joints are:
- Foot
- Ankle
- Knee
- Hip
- Lumbar Spine
- Thoracic Spine
- Cervical Spine
- Shoulder
- Elbow
- Wrist
Mobility: The ability to move freely and easily.
Stability: The ability of the body to maintain postural
equilibrium and support joints during movement.
Spine Curvature
The spine, or backbone, is made up of small bones
(vertebrae) stacked -- along with discs -- one on top of
another. A healthy spine when viewed from the side
has gentle curves to it.
The curves help the spine absorb stress from body
movement and gravity. When viewed from the back,
the spine should run straight down the middle of the
back. When abnormalities of the spine occur, the
natural curvatures of the spine are misaligned or
exaggerated in certain areas, as occurs with lordosis,
kyphosis, and scoliosis.
Types of Spine Curvature
1. Kyphosis is characterized by an abnormally
rounded upper back (more than 50 degrees
curvature).
2. Lordosis also called swayback. The spine of
the person with this curvature, curves
significantly inward at the lower back.
3. Scoliosis. A person with this has a sideways
curve to their spine. The curve is often S-
shaped or C-shaped.
4. Hyperlordosis is a condition in which there is
an excessive spine curvature in the lower
back. Hyperlordosis creates a characteristic
C-shaped curve in the lower back, or lumbar
region, where the spine curves inward just
above the buttocks. It often occurs as a result
of poor posture or a lack of exercise.
Hyperlordosis can cause muscle tightening
and stiffness in the lower back. It can also
damage the spine and soft tissues in the
lumbar region.
A person with hyperlordosis may experience
the following symptoms:
- A curved spine. Hyperlordosis leads to
excessive curvature of the spine in the
lower back, causing the abdomen and
buttocks to appear more prominent in
profile view.
- Lower back pain. People with
hyperlordosis may experience mild to
severe lower back pain, which may worsen
with movement.
Causes of Hyperlodosis
Many factors may cause or contribute to
hyperlordosis, including:
- Poor posture. It is one of the most
common causes of hyperlordosis. When
the body is in a seated position, muscles in
the lumbar region can tighten too much as
they try to stabilize and support the spinal
column. This gradually pulls the spine out
of alignment, causing increased curving of
the spine. People with jobs that require
them to sit for extended periods may have
a higher risk of getting hyperlordosis.
- Obesity. It results in the presence of
excess fat in the abdomen and buttocks.
This puts extra strain on the lower back,
which may cause the lumbar spine to bend.
- A lack of exercise. In addition to
increasing the risk of obesity, a lack of
exercise can weaken the core muscles that
sit around the trunk and pelvis. Weak
muscles are less able to support the spinal
column, allowing the spine to curve
excessively.
- Spinal conditions. In some cases,
hyperlordosis may be the result of other
underlying spinal problems, such as
kyphosis, spondylolisthesis, and discitis.
5. Hyperkyposis refers to an excessive
curvature of the thoracic spine, commonly
referred to as hunchback. A kyphosis angle
over 50 degrees is currently the standard for
defining hyperkyphosis.
Kyphosis is an exaggerated, forward
rounding of the back. It can occur at any age
but is most common in older women. Age-
related kyphosis is often due to weakness in
the spinal bones that causes them to
compress or crack. Other types of kyphosis
can appear in infants or teens due to
malformation of the spine or wedging of the
spinal bones over time.
Mild kyphosis causes few problems. Severe
kyphosis can cause pain and be disfiguring.
Treatment for kyphosis depends on your age,
and the cause and effects of the curvature.
Causes of Hyperkyposis
The individual bones (vertebrae) that make
up a healthy spine look like cylinders stacked
in a column. Kyphosis occurs when the
vertebrae in the upper back become more
wedge shaped.
Abnormal vertebrae can be caused by:
- Fractures. Broken or crushed vertebrae
(compression fractures) can result in
curvature of the spine. Mild compression
fractures often don't produce noticeable
signs or symptoms.
- Osteoporosis. This bone-thinning disorder
can cause spinal curvature, especially if
weakened vertebrae result in compression
fractures. Osteoporosis is most common in
older women and people who have taken
corticosteroids for long periods of time.
- Disk degeneration. Soft, circular disks act
as cushions between spinal vertebrae.
With age, these disks dry out and shrink,
which often worsens kyphosis.
- Scheuermann's disease. Also called
Scheuermann's kyphosis, this disease
typically begins during the growth spurt that
occurs before puberty. Boys are affected
more often than girls.
- Birth defects. Spinal bones that don't
develop properly before birth can cause
kyphosis.
- Syndromes. Kyphosis in children can also
be associated with certain syndromes,
such as Ehlers-Danlos syndrome and
Marfan syndrome.
- Cancer and cancer treatments. Cancer in
the spine can weaken vertebrae and make
them more prone to compression fractures,
as can chemotherapy and radiation cancer
treatments.
Stretching
Stretching keeps the muscles flexible, strong, and
healthy, and we need that flexibility to maintain a
range of motion in the joints. Without it, the muscles
shorten and become tight. Then, when you call on the
muscles for activity, they are weak and unable to
extend all the way. That puts you at risk for joint pain,
strains, and muscle damage.
For example, sitting in a chair all day results in tight
hamstrings in the back of the thigh. That can make it
harder to extend your leg or straighten your knee all
the way, which inhibits walking. Likewise, when tight
muscles are suddenly called on for a strenuous activity
that stretches them, such as playing tennis, they may
become damaged from suddenly being stretched.
Injured muscles may not be strong enough to support
the joints, which can lead to joint injury.

Regular stretching keeps muscles long, lean, and
flexible, and this means that exertion "won't put too
much force on the muscle itself," says Nolan. Healthy
muscles also help a person with balance problems to
avoid falls.
Benefits of Stretching
1. Increases your flexibility. Regular stretching can
help increase your flexibility, which is crucial for your
overall health. Not only can improved flexibility help
you to perform everyday activities with relative ease,
but it can also help delay the reduced mobility that can
come with aging.
2. Increases your range of motion. Being able to
move a joint through its full range of motion gives you
more freedom of movement. Stretching on a regular
basis can help increase your range of motion. One
study Trusted Source found that both static and
dynamic stretching are effective when it comes to
increasing range of motion, although proprioceptive
neuromuscular facilitation (PNF)-type stretching,
where you stretch a muscle to its limit, may be more
effective for immediate gains.
3. Improves your performance in physical
activities. Performing dynamic stretches prior to
physical activities has been shown to help prepare
your muscles Trusted Source for the activity. It may
also help improve your performance in an athletic
event or exercise.
4. Increases blood flow to your muscles.
Performing stretches on a regular basis may improve
your circulation Trusted Source. Improved circulation
increases blood flow to your muscles, which can
shorten your recovery time and reduce muscle
soreness (also known as delayed onset muscle
soreness or DOMS).
5. Improves your posture. Muscle imbalances are
common and can lead to poor posture. One study,
Trusted Source found that a combination of
strengthening and stretching specific muscle groups
can reduce musculoskeletal pain and encourage
proper alignment. That, in turn, may help improve your
posture.
6. Helps to heal and prevent back pain. Tight
muscles can lead to a decrease in your range of
motion. When this happens, you increase the
likelihood of straining the muscles in your back.
Stretching can help heal an existing back injury by
stretching the muscles. A regular stretching routine
can also help prevent future back pain by
strengthening your back muscles and reducing your
risk for muscle strain.
7. Is great for stress relief. When you’re experiencing
stress, there’s a good chance your muscles are tense.
That’s because your muscles tend to tighten up in
response to physical and emotional stress. Focus on
areas of your body where you tend to hold your stress,
such as your neck, shoulders, and upper back.
8. Can calm your mind. Participating in a regular
stretching program not only helps increase your
flexibility, but it can also calm your mind. While you
stretch, focus on mindfulness and meditation
exercises, which give your mind a mental break.
9. Helps decrease tension headaches. Tension and
stress headaches can interfere with your daily life. In
addition to a proper diet, adequate hydration, and
plenty of rest, stretching may help reduce the tension
you feel from headaches.
Movement Assessment and Correction - Squats
A performance task is any learning activity or
assessment that asks students to perform to
demonstrate their knowledge, understanding and
proficiency. Performance tasks yield a tangible product
and/or performance that serve as evidence of learning.
Unlike a selected-response item (e.g., multiple-choice
or matching) that asks students to select from given
alternatives, a performance task presents a situation
that calls for learners to apply their learning in context.
Performance tasks are routinely used in certain
disciplines, such as visual and performing arts,
physical education, and career-technology where
performance is the natural focus of instruction.
However, such tasks can (and should) be used in
every subject area and at all grade levels.
Squat
What is a Squat Exercise?
The squat is a dynamic strength training
exercise that requires several muscles in your upper
and lower body to work together simultaneously. Many
of these muscles help power you through daily tasks
such as walking, climbing stairs, bending, or carrying
heavy loads. They also help you perform athletic-
related activities.
Adding squats to your workouts can help boost your
exercise performance, decrease your risk of injury,
and keep you moving more easily throughout the day.
But these are just a few of the benefits.
What muscles do squats work?
If there’s one exercise that has the ability to challenge
most of the muscles in your body, it’s the squat.
The obvious muscles targeted are in the lower body,
but in order to do this compound exercise correctly,
you also need to use several muscles above your
waist.
The lower muscles targeted in a squat include your:
- gluteus maximus, minimus, and medius
(buttocks)
- quadriceps (front of the thigh)
- hamstrings (back of the thigh)
- adductor (groin)
- hip flexors
- calves
In addition to the lower body, the squat also targets
your core muscles. These muscles include the rectus
abdominis, obliques, transverse abdominis, and
erector spinae. If you do a back squat or overhead
squat, you’ll also work the muscles in your shoulders,
arms, chest, and back.
To do a basic squat:
- Start with your feet slightly wider than hip-
width apart.
- Keep your chest up, engage your
abdominals, and shift your weight onto
your heels as you push your hips back into
a sitting position.
- Lower your hips until your thighs are
parallel or almost parallel to the floor.
- You should feel the squat in your thighs
and glutes.
- Pause with your knees over, but not
beyond, your toes.
- Exhale and push back up to the starting
position.
Strength and Conditioning Exercises
Strength & Conditioning is simply a great way to
improve your body by losing body fat and defining
muscle at the same time – without spending hours
plodding away on a cross trainer. Strength &
Conditioning is about maximum return for your input in
a short period of time, with a structured approach to
training.
Benefits of Strength and Conditioning
1. It improves general health. Strength and
 conditioning training coupled with a broader
exercise routine and good nutrition will have a
significant positive effect on your overall
health and wellbeing.
2. It helps build long-term lifestyle changes.
Strength and conditioning training are a great
way to improve your ―movement quality so
that you will enjoy your exercise routine more,
making you more likely to keep it going.
3. It improves sporting performance. If sport
is your thing, then a sport-specific
strengthening and conditioning program will
improve your speed, strength, agility,
endurance, and muscle strength.
4. It builds healthy bones. Regular weight
bearing exercise and strengthening work can
help prevent osteoporosis and bone
fractures. additionally, stronger bones lead to
a stronger musculoskeletal system which
allows you to exercise safely and avoid injury.
5. It can help prevent injury. Adhering to a
well-designed program will strengthen
muscles, tendons, ligaments, and joints,
which will lead to fewer injuries. A good
program will also address flexibility and
strength deficits, which decreases injury.
6. Enjoy faster rehab. If you do suffer an injury
but work at keeping your other muscles
strong, it’s been proven that you will bounce
back quicker.
7. It improves overall posture. Proper muscle
conditioning helps you lift and hold your body
upright, as a result of which, your spine,
joints, organs and whole body, will sit in
better alignment.
8. It raises your metabolism. You will
increase your metabolism by developing
more muscle mass through strengthening
and conditioning exercises.
9. It helps improve balance. Regular strength
training leads to better muscle control and
balance. As a result, you’re less likely to fall,
and if you do fall - as in point 5, your injury
will be less severe.
10. It prevents obesity. When you build muscle,
you burn more calories, therefore, strength
training can prevent obesity. Many studies
have shown that keeping your body fat down
adds years to your life.
Core Exercises
What are Core Exercises?
Core exercises are an important part of a well-
rounded fitness program. Aside from occasional sit-
ups and pushups, however, core exercises are often
neglected. Still, it pays to get your core muscles — the
muscles around your trunk and pelvis — in better
shape. Read on to find out why.
Core exercises train the muscles in your pelvis, lower
back, hips, and abdomen to work in harmony. This
leads to better balance and stability, whether on the
playing field or in daily activities. In fact, most sports
and other physical activities depend on stable core
muscles.
Any exercise that involves the use of your abdominal
and back muscles in coordinated fashion counts as a
core exercise. For example, using free weights in a
manner that involves maintaining a stable trunk can
train and strengthen several of your muscles, including
your core muscles.
The Importance of Core Exercises
- Flatten and Strengthen Your Abs
- Stabilize the Lower Back
- Improve Balance and Coordination
- Enhance Flexibility
- Promote Better Breathing
- Strengthen the Body
Power Exercises
Power is a fundamental component of fitness that is
often developed through Olympic weightlifting
movements. However, not all clients meet the strength
and mobility prerequisites to perform these types of
exercises.
For example, if clients are unable to perform a barbell
overhead squat, it could be dangerous for them to
attempt a barbell snatch. As such, health and fitness
professionals should utilize other exercises that can
develop power, while considering the overall needs
and goals of their clients.
Simply put, Power = Force x Velocity, which means
power can be improved by increasing force or velocity
or using a mixed-methods approach. To maximize
power development, a combination of unloaded (e.g.,
0% 1 RM) and loaded (e.g., up to 90% 1 RM)
exercises should be used, which will also enhance
program variety. This enables clients to operate
throughout the entire power continuum (0 to 90%
1RM) to maximize power output. However, the
intention of the movement is more important than the
movement velocity itself (Behm et al., 1993).
Therefore, when trying to increase power, encourage
clients to move as fast as possible, but always with
control.
Exercises to Increase Power
1. Add balance exercises. A good starting point to
building power is to ensure you have good core
balance and strength, so including some exercises
using a ―wobble board‖ or include moves which
strengthen alternate between both sides of your body,
including one-legged squats or yoga’s Tree Pose.
When beginning a new program, it may take a while
for your body to gain the muscle control and strength
to keep you steady. Take your time and be safe! This
may include using the wall or holding onto a chair for
balance when balancing on one leg initially before
developing the strength and power to self-balance on
one leg.
2. Leg Press. The leg press is a good exercise for
people who may struggle with squat positioning. Work
with your Personal Trainer to determine suitable
weights, reps and sets based on your current exercise
levels and plan to develop a very solid strength
foundation.
3. Medicine Ball Squat Throws. This is a great
exercise for building explosiveness. The important
point is that you must THROW the medicine ball while
transferring your body off the ground.
How to Perform It:
a. Stand with your feet shoulder-width apart while you
are holding a medicine ball at chest level.
b. Swiftly squat down to parallel
c. Explosively jump straight up and explode the
medicine ball above your head as high as you can.
d. Let the medicine ball fall to the ground, pick it up
and repeat steps 1-3 for chosen reps.
4. Squat Jump. Squat jumping is a great exercise for
developing lower body power and is excellent for
athletes who need to improve their vertical ability.
How to Perform It:
a) Load using an arm-swing while leaning your upper
body down, though not as close to the top of your thigh
as you would for a broad jump because too much lean
will push your power forward.
b) Explode into movement with a powerful arm-swing
upward leaving from your toes.
c) Shift by landing on your toes, absorbing contact with
the ground through your entire body and then explode
again into your next rep.
5. Barbell Curl. A great exercise to commencing to
develop and build strength and power for your arms,
specifically your biceps and forearms is barbell curls.
How to Perform It:
a) To start stand up with your upper body upright while
holding a barbell at a shoulder-width grip. The palm of
your hands should be facing forward, and the elbows
should be close to your trunk.
b) While holding the upper arms static, curl the barbell
forward while contracting the biceps as you exhale.
Your forearms should only move.
c) Continue the exercise until your biceps are fully
contracted and the bar reaches shoulder height. Hold
this position for a second or two.
d) Gradually begin to bring the bar back to your initial
position as your inhale in.
e) Continue for the recommended amount of reps and
sets.
Speed
Speed is the ability to move quickly across the ground
or move limbs rapidly to grab or throw.
Speed is not just how fast someone can run (or cycle,
swim etc.), but is dependent on their acceleration (how
quickly they can accelerate from a stationary position),
maximal speed of movement, and speed maintenance
(minimizing deceleration).
Movement speed requires good strength and power,
but also too much body weight and air resistance can
act to slow the person down.
Who Needs Speed?
Speed is one of the main fitness components,
important for success in many sports. For some
athletes such as Track and Field sprinters, sprint
swimmers, cyclists and speed skaters, speed is the
most important aspect of fitness. In many other sports,
including team field sports, good speed is also very
important as part of the overall fitness profile. A vote of
the top sports requiring speed has the obvious ones of
track and field sprinters on top.
Speed Fitness Information
1. Training for Speed — to improve running
speed requires a training program that
focuses on leg strength and power, with
appropriate technique training to best utilize
your strength and power development.
2. Sports requiring Speed — what are the
highest-ranking speed sports?
3. Testing for Speed — procedures for
conducting sprint testing.
4. Speed Training Workouts — program to
improve your speed and acceleration
5. Timing Gates — all you need to know.
Speed Training Benefits
Speed training involves the increase in muscle power
through both speed in starting and stopping function.
Each exercise becomes easier with an explosive force
behind each repetition, making speed training ideal for
power lifters and athletes who run and perform agile
movements.
The form of exercise increases agility and speed in
movement and exercise technique. The power and
fast twitch muscle ability increase over time as well.
Several exercises in speed training involve the
addition of weighted resistance or speed enhancers to
force fast twitch muscles into overdrive, past the
normal point of exertion that normal exercises cause.
Speed training increases the athlete's ability to perform
as well. Through exercises like sprinting and agility
drills involving jumping, skipping, or hopping motions,
athletes gain experience and muscle memory in
motions and exercises that take place during game
and practice situations.
Cardiovascular Endurance
Cardiorespiratory endurance is the level at which
your heart, lungs, and muscles work together when
you’re exercising for an extended period of time. This
shows how efficiently your cardiorespiratory system
functions and is an indicator of how physically fit and
healthy you are.
It’s useful to know your cardiorespiratory endurance
level because it can either be a sign of health or a sign
that you need to improve your level of fitness.
Increasing cardiorespiratory endurance has a positive
effect on your overall health. Your lungs and heart are
able to better use oxygen. This allows you to exercise
for longer periods without getting tired. Most people
can increase their cardiorespiratory endurance by
doing regular exercise.
What is Cardiovascular Endurance?
Cardiorespiratory fitness refers to the ability of the
circulatory and respiratory systems to supply oxygen
to the muscles during physical activity.
Aerobic exercise helps the body work more efficiently
and is especially important in preventing many chronic
conditions including diseases of the CV system,
diabetes, and cancer.
CV exercise also increases feelings of well-being and
intellectual performance. A poorly conditioned heart
has to pump more often just to keep a person alive.
This translates to the person not being able to perform
activities of daily living (ADL) such as yard work,
caring for children, or running to catch the bus.
Benefits of Cardiovascular Endurance
1. Improves cardiovascular health. Aerobic exercise
is recommended by the American Heart Association
and by most doctors to people with, or at risk for, heart
disease. That’s because exercise strengthens your
heart and helps it more efficiently pump blood
throughout the body.
Cardiovascular exercise can also help lower blood
pressure, and keep your arteries clear by raising
―good‖ high-density lipoprotein (HDL) cholesterol and
lowering ―bad‖ low-density lipoprotein (LDL)
cholesterol levels in the blood. If you’re specifically
looking to lower blood pressure and cholesterol, aim
for 40 minutes of moderate- to vigorous-intensity
aerobic exercise between 3 and 4 times each week.
2. Lowers blood pressure. Cardiovascular exercise
may help you manage symptoms of high blood
pressure. That’s because exercise can help lower
blood pressure. Here are other ways to lower blood
pressure without medicine.
3. Helps regulate blood sugar. Regular physical
activity helps regulate insulin levels and lower blood
sugar, all while keeping body weight in check. In a
study on people with type 2 diabetes, researchers
found that any form of movement, either aerobic or
anaerobic, may have these effects.
4. Reduces asthma symptoms. Aerobic exercise can
help people with asthma lessen both the frequency
and
severity of asthma attacks. You should still talk to your
doctor before beginning a new exercise routine if you
have asthma, however. They may recommend specific
activities or precautions to help keep you safe while
working out.
5. Reduces chronic pain. If you have chronic back
pain, cardiovascular exercise — specifically low impact
activities, like swimming or aqua aerobics — may help
you get back muscle function and endurance. Exercise
can also help you lose weight, which may further
reduce chronic back pain.
6. Aids sleep. If you’re having trouble sleeping at
night, try cardiovascular exercise during your waking
hours. A study on individuals with chronic sleep issues
revealed that a regular exercise program combined
with sleep hygiene education is an effective treatment
for insomnia.
Participants engaged in aerobic activity for 16 weeks
and then completed questionnaires about their sleep
and general mood. The activity group reported better
sleep quality and duration, as well as improvements in
their daytime wakefulness and vitality. Exercising too
close to bedtime may make it more difficult to sleep,
however. Try to finish your workout at least two hours
before bedtime.
7. Regulates weight. You may have heard that diet
and exercise are the building blocks to weight loss. But
aerobic exercise alone may hold the power to help you
lose weight and keep it off.
In one study, researchers asked overweight
participants to keep their diets the same, but to
engage in exercise sessions that would burn either
400 to 600 calories, 5 times a week, for 10 months.
The results showed significant weight loss, between
4.3 and 5.7 percent of
their starting weights, for both men and women. Most
participants walked or jogged on treadmills for the
majority of their exercise sessions. If you don’t have
access to a treadmill, try taking a few brisk walks or
jogs a day, such as during your lunch break or before
dinner.
Depending on your weight and speed, you may need
to walk or jog up to 4 miles to burn 400 to 600 calories.
Cutting calories in addition to aerobic exercise can
reduce the amount of exercise needed to lose the
same amount of weight.
8. Strengthens immune system. Researchers at
Pennsylvania State University examined active and
sedentary women and the impact of exercise on their
immune systems. one group exercised on a treadmill
for 30 minutes another group did a burst of intense
activity over 30 seconds the last group did not
exercise. All women had their blood taken before,
after, and at different intervals in the days and weeks
after these exercise sessions. The results showed that
regular and moderate aerobic exercise increases
certain antibodies in the blood called immunoglobulin.
That ultimately strengthens the immune system. The
sedentary group of women saw no improvement in 12. Safe for most people, including kids.
immune system function and their cortisol levels were Cardiovascular exercise is recommended for most
much higher than those in the active groups. groups of people, even those who are older or who
have chronic health conditions. The key is working
9. Improves brain power. Did you know that the brain with your doctor to find what works best for you and is
starts losing tissue after you reach age 30? Scientists safe in your
have uncovered that aerobic exercise may slow this particular situation. Even children should get regular
loss and improve cognitive performance. To test this aerobic exercise. In fact, recommendations for kids are
theory, 55 older adults submitted magnetic resonance slightly higher than for adults. Aim to get your child
imaging (MRI) scans for evaluation. The participants moving at least 60 minutes or more each day.
were then examined to assess their health, including Moderate activities are good, but kids should get into
aerobic fitness. The adults who were most fit showed the vigorous zone at least three days each week.
fewer reductions in the frontal, parietal, and temporal
areas of the brain. 13. Affordable and accessible. You don’t need any
Overall, their brain tissue was more robust. What does fancy equipment or a gym membership to work out.
this mean for you? Aerobic exercise does the body Getting daily exercise can be as easy as taking a walk
and around your neighborhood or going for a jog with a
brain good. friend on a local trail. Other ways to get your aerobic
exercise for free or cheap: Check local schools or
10. Boosts mood. Moving your body may also community centers for pool hours. Many offer free
improve your mood. In one study on individuals with admission to residents or have sliding scale rates.
depression, participants walked on a treadmill doing Some centers even offer free or inexpensive fitness
intervals for 30 minutes a session. After 10 days, they classes to the general public. Browse online to find
were asked to report any changes in their mood. All free workouts on sites like YouTube. Fitness Blender,
participants reported a significant reduction in their Yoga with Adriene, and Blogilates are popular
symptoms of depression. These results suggest that channels. Check with your employer about discounts
engaging in exercise, even for a short period of time, or free memberships at area gyms. If your workplace
may have a big impact on mood. You don’t need to doesn’t offer anything, you may be eligible for
wait almost two weeks to see improvement. The study incentives through your health insurance provider.
results revealed that even a single exercise session
may be enough to give you a boost.
11. Reduces risk of falls. One in three people over
the age of 65 fall each year. Falls can lead to broken
bones, and potentially create lifelong injuries or
disabilities. Exercise may help reduce your risk for
falls. And if you’re worried you’re too old to start
exercising, don’t be. You have much to gain. Results
from a study on women ages 72 to 87 revealed that
aerobic dance, for example, can reduce the risk of
falling by promoting better balance and agility. The
women worked out for an hour, 3 times a week, for a
total of 12 weeks. The dance sessions included plenty
of squatting motions, leg balance, and other basic
gross motor tasks. At the end of the study, the women
in the control group performed significantly better on
tasks like standing on one leg with their eyes closed.
They also had better grip strength and reach, all
important physical strengths that can protect the body
from falls. Be sure to talk to your doctor before starting
a new workout routine, and start
slow. Group classes can be a great way to safely
exercise. The instructor can tell you if you’re doing
moves correctly and they can also give you
modifications, if needed, to reduce your risk for injury.