Basic Concepts of Applied Motor human’s maturation, temporary

Learning and Performance state, or instinct.

Objectives: Five Characteristic of Motor Learning
Define motor learning and its • Motor learning is an
relationship to other related disciplines. internal process
Define motor control, motor • Motor learning is to form
development, motor development, motor motor habits
behavior, and motor performance. • Motor learning is not a
Understand how learned motor learning value that can be negative
principles can be applied to various • Motor learning is
professions such as: relatively permanent
✓ Physical Education • Motor learning is a set of
✓ Exercise processes
✓ Sports Science
✓ Sports Coaching Motor Learning and Its Relationship to
✓ Ballet and other dance Other Related Discipline
forms. ❖ Motor Behavior
Motor behavior can be considered the
Introduction: study of executed human performances and
• From a motor learning postures that are the result of integrated
perspective, the majority internal process that led to a relatively
of human movements are permanent change in performance.
learned skills. ❖ Motor control
• The human body has a Regular exercise and physical
total of about 656 skeletal activity promote strong muscles and bones.
muscles and these It improves respiratory, cardiovascular
muscles must be health, and overall health. Staying active
coordinated with each cam also help you maintain a healthy
other to produce weight, reduce your risk for type 2 diabetes,
designated movements. heart disease, and reduce your risk for some
• All human actions or cancers.
movements are the result ❖ Motor Development
of a neuromuscular Motor development refers to the
integrated brain and continuous, age-related process of change in
body-controlled process. movement, as well as the interacting
• There are billions of nerve constraints (or factors) in the individual,
cells coordinated and environment, and task that drive these
working together from changes.
various regions of the ❖ Motor Performance
human brain. Motor performance is an end result
• Without proper training, or outcome of executing a motor skill that
it is almost impossible for can be observed from an external
any human being to perspective. For example, coaches can see
engage in those how a tennis player actually plays a game
coordinated movements. and how he/she performs during practice or
• Motor learning is competition. A tennis player’s motor skills
essential for the majority for performing a forehand or backhand
of human movements, stroke or for serving can be purposefully
especially for many observed or assessed by instructors.
movements related Define the following
professions. ❖ Motor Behavior
Motor behavior includes every kind of
movement from involuntary twitches to goal-
Motor Learning directed actions, in every part of the body
Motor learning refers to the from head to toe, in every physical and social
relatively permanent gains in motor context from solitary play to group
skill capability associated with interactions. Movement is inextricable
practice or experience. Motor nested in a body-environment system.
learning is an essential subject for Example activity:
many different professions. Motor ✓ Sitting
learning is a multifaceted set of ✓ Standing
internal processes that effect ✓ Walking
relatively permanent change in ✓ Running
human performance through ✓ Jumping
practice, provided the change of ✓ Lifting
motor skills cannot be attributed to a
❖ Motor Control
 Motor control is defined as the fun, and develop a healthy lifestyle.
process of initiating, directing, and grading Learning proper motor skills is one of the
purposeful voluntary movement. Motor most important objectives of physical
control as the ability to regulate mechanism education programs in school settings.
essential to movement. With limited time available for physical
education classes, teachers would be
Example Activity: wise to teach students the proper motor
✓ Picking up a small skills for exercise and sports. When an
item with the index individual perceives himself/herself to
finger and thumb. be good at doing something, his/her
motivation to engage in this activity is
enhanced as well.
❖ Motor Development Exercise and Sports Science
Motor development means the With a thorough knowledge of motor
physical growth and strengthening of a learning, exercise and sports science
child’s bones, muscles and ability to move professionals can effectively help their
and touch his/her surroundings. clients design training programs that
incorporate the ideal movement activities
Example activity: required for the particular situation. One
✓ Play-dough and putty of the major responsibilities of these
✓ Painting specialists is to engage the athletes, who
✓ Playing with sponge play different sports, in strength and
✓ Rice Races conditioning training; with an
✓ Water Play understanding of motor learning
✓ Gardening and principles, they can properly design
Planting appropriate training programs for these
athletes.
❖ Motor Performance
Motor performance is the appropriate
and efficient control of the motor processes, Sports Coaching
the movements of the body in such functions In the coaching arena, one of the
as dancing, jumping, running, and walking. major responsibilities of coaches is to
enhance athletes’ technical skills since
Example Activity: their performance is mainly determined
✓ Manipulating Objects by these skills, along with their physical
✓ Reaching for objects ability and psychological well-being.
✓ Maintaining pace Athletes’ technical abilities play a crucial
during task role in whether they win or lose in
✓ Sitting Upright competitions. Not only should a coach
✓ Rolling teach proper technical skills, he/she
✓ Standing should also be continuously developing
✓ Walking creative new methods to give the athletes
an extra advantage in competition.
❖ Recreational Activity Ballet and Other Forms of Dance
Recreational activity means any Ballet and other forms of dance
outdoor activity under-taken for the purpose involve artistic, beautiful, and swift
of exercise, relaxation or pleasure, including kinematic movements that usually take
practice or instruction in any such activity. years to perfect. In fact, many dancing
Recreational activity means active movements are very difficult to learn and
participation in an athletic or recreational master. Dancing instructors should
sport or in a camping activity. Recreational learn human anatomy and motor
activities are often done for enjoyment, learning concepts in order to understand
amusement, or pleasure and are considered the relationship between a dancer’s
to be fun. anatomical capability and the
Example Activity: performance of these movements. By
✓ Hiking using scientific principles, dancers can
✓ Fishing speed up their learning progress,
✓ Rock Climbing especially for difficult and challenging
✓ Horseback Riding movements that require perfect
coordination among different dancers,
Applications of Motor Learning to Related split-second timing of the jumps and
Professions turns, and excellent body kinematics of
Physical Education the movements. Since dancing
In the area of physical education, movements are considered to be process-
from elementary school to the college oriented motor skills, dancers are unable
level, students learn the different motor to observe their own movements during
skills of various sports to keep fit, have practice or performance so they must
 rely on their instructors’ accurate
feedback to find out how well they are
progressing.
The Physical Fitness Program
2.1 Conditioning
Conditioning is the ability to repeat a
certain effort with minimal fatigue – Classic
examples are team sports like Soccer,
American Football, Basketball and Ice
hockey. In those sports it is crucial to keep
fatigue between the first and the last sprint
(and all the others in between) as minimal as
possible.
Most Olympic, Team- and Combat
Sports are cyclical, that means certain
efforts must be repeated. A 100m sprinter
has to repeat his performance in heats,
semi-finals and finals. A thrower has 6
attempts per competition and an olympic
weightlifter has 3 per discipline. If the
performance decreases too much from
attempt to attempt then his conditioning is
the limiting factor.
A more extensive example is soccer.
Depending on the position of a player he
runs about 8-12km per game. From which
he runs 400-1200m above 85% of his top
speed. The remaining 8-10km are walking,
trotting and hardly relevant for the game.
These 400-1200m are crucial. The
average sprinting distance is about 17m.
Sprints over 30m, that's the distance
between mid- and penalty line, are very rare.
The critical distance is 0-5 m. That's
the famous “one step faster”. Based on
player statistics of the English Premier
League, players with the highest salary,
regardless of their position have one thing in
common, they are the fastest over 0-5m.
At an average sprinting distance of
about 17m and a game-relevant total
distance of 400-1200m those are about 24 to
70 sprints per game. Assuming a uniform
load density, it is a load of 2-3 seconds
followed by a 1:20-4:00 minute break. If
sprints are repeated with minimal rest, it's
more than 3 in a row before the ball is out of
sight.
TWO (2) FORMS OF CONDITIONING
Conditioning at high volume – the
ability to repeat a certain performance very
often with minimal fatigue. The best
example is soccer, where depending on the
position of the player the average sprinting
distance has to be repeated up to 70 times
per game with minimal fatigue.
Conditioning at low volume – the
ability to repeat a certain performance a few
times with minimal fatigue. Best example is
Olympic Weightlifting. There you only have
to repeat an attempt 3 times per discipline
and competition – so 3 Reps of the Snatch
and 3 Reps of the Clean & Jerk, that's it.
The lower the volume, the more
critical the performance becomes during the
attempt itself. It is not that crucial to repeat
that performance often.
The higher the volume, the more
critical is the ability to repeat it. Therefore,
in weightlifting the ability to repeat a
performance is less important than the
absolute performance, namely to move
maximal weight. In comparison with
weightlifting soccer players need lower
maximal- and explosive strength level than
weightlifters – but higher levels of
conditioning. As the ability to repeat
maximal Sprinting Speed for the 90-minute
game is critical.
Conclusion: For a coach it is crucial
to identify whether endurance and/or
conditioning are necessary for certain sports
and disciplines. And to assess which the
limiting factor of the individual athlete is. So,
the training program can be specifically
tailored to the needs of the individual sport
and the limiting factor of the individual
athlete. To maximize the efficiency of
training and therefore increase performance
on the field, court, ice or mat.
2.1.1 Core Strength
Remember that commercial that
showed an athlete doing a thousand plus sit-
ups to train for a sport? The boxer is
dripping with sweat from doing sit-up after
sit-up. Strengthening the core used to be
considered thousands of sit-ups and curl-
ups. We now know that these exercises are
not effective to train you for performance
sport. In fact, they actually could hurt you
physically and not help you perform your
sport the best you can.
The "core" is the trunk area of your
body that transfers power during movement.
It is very important to have a strong core for
any athletic event. This area is made up of
your inside and outside muscles and make
up lumbopelvic stability and flexibility
(lumbopelvic is just the area where your
back connects to your hips). With a strong
core, sport specific skills are done easier and
do not cause injury.
 The inside muscles are also called
your local stabilizing muscles. You cannot
feel them work with your hands because
they are right next to your spine. They are
considered postural muscles and they are
built for endurance as they are working all
the time. These muscles anticipate when you
are going to move and prepare your spine to
absorb or transfer the impact. You can
maintain your center of gravity and not lose
your balance because these muscles act
before you have to react.
The outside muscles are also called
your global movement muscles. You can feel
them work with your hands because they are
your abdominals and back muscles (middle
and lower). They are considered strength
muscles because they are used to perform
actions. These muscles allow you to lift your
arm to throw a baseball or lift your leg to kick
a soccer ball.
2.1.2 Core Training
“The term ‘core training’ has become
an all-purpose label for any exercise that
addresses some aspect of lumbopelvic
stability1”. The spine experiences both
compression and tearing away forces during
upper and lower body movement. The
lumbopelvic muscles help keep the spine
centered (neutral) to resist outside forces
from different types of loading. This type of
stability includes both core stability and
functional exercises. Remember, no one
muscle is more important than the other so
you want to think about overall training.
Include a variety of exercises to make sure
that all areas of stability are worked at one
time or another.
The following goals of spinal
stabilization increase the ability of your
lumbopelvic muscles to stabilize so you can
make sure the spine stays centered. By
conditioning key muscles, you increase the
lower back’s ability to handle unexpected
movements. You also want to restore muscle
size, strength, endurance, and re-establish
coordinated muscle activity to prevent an
injury from happening. When you are
successful with all these goals you decrease
the amount of pain you are experiencing
from spinal instability.
When considering how you train as
an athlete there is a difference between
training for performance and training for
rehabilitation. Rehabilitation training is low
impact core training that is low intensity and
done in a quiet atmosphere. The goal of this
type of training is to develop control of your
inside muscles. During these exercises you
need to consciously breathe so you teach
these muscles to remain active during all
movements. When you breathe deeply you
also partially relax the outside muscles
(abdominal muscles you can feel) so your
inside muscles (spine and abdomen muscles
you cannot feel) can be properly activated1.
2.1.3 Endurance
Endurance is the most overrated of
all sport’s specific qualities. Why? Because
endurance is neither necessary nor the
limiting factor in most sports. Conditioning
is. Where is the difference?
Endurance is the ability to maintain a
certain effort with minimal fatigue – A classic
example is a marathon. At a marathon it's
crucial to run 2+ h in one go with minimal
fatigue.
TWO (2) FORMS OF ENDURANCE
Endurance at high intensity – that is
the ability to maintain a stress of high
intensity upright with minimal fatigue. A
good example is a 100m sprinter. A sprinter
reaches his top speed after 60-70m. From
60-70m the critical factor becomes
maintaining the top speed as long as
possible without getting tired. In this case we
speak of speed endurance. Usain Bolt is a
great example for this. His greatest
advantage over his opponents, and the
reason why he is even more dominant over
200m than over 100m, is his exceptional
speed endurance, the ability to maintain his
top speed with minimal fatigue and leave all
his opponents behind after 60-70m.
Endurance at low intensity – that is
the ability to maintain a stress of low
intensity upright with minimal fatigue. A
good example is the marathon. In a
marathon it's crucial to maintain a
performance for 2+ h with minimal fatigue.
In one go and without interruptions.
Intensity – definition: Intensity is
the load of a performance in relation to the
maximal performance. A performance at
high intensity for example is a sprint over 50
meters at maximum speed or BB Back
Squats for 3 reps with 90 % of 1RM. In
contrast to this, a performance of low
intensity is a run over 10000m at maximum
speed or squats for 25 reps with 50 % of
1RM. That means intensity is not defined on
the subjective level of effort but correlates
performance with maximum power/effort.
Both forms of endurance, especially
the last one, are not relevant in most
Olympic-, Team- and Combat Sports
because the duration of the load in those
sports is far lower.
In most Olympic-, Team- and
Combat sports conditioning is critical. The
ability to repeat a performance with minimal
fatigue.
2.1.4 Aerobic
Aerobic exercise provides
cardiovascular conditioning. The term
aerobic actually means "with oxygen," which
means that breathing controls the amount of
oxygen that can make it to the muscles to
help them burn fuel and move. Benefits of
aerobic exercise. Improves cardiovascular
conditioning.
Aerobic exercise reduces the risk of
many conditions, including obesity, heart
disease, high blood pressure, type 2
diabetes, metabolic syndrome, stroke and
certain types of cancer. Weight-bearing
aerobic exercises, such as walking, help
decrease the risk of osteoporosis.
Exercise - Get your blood flowing,
heart pumping, and muscles flexing with
these body conditioning exercises. For best
results, incorporate a few of them into your
daily routine, or do a longer session two to
three times per week.
Body conditioning exercises target
your whole body, using lots of different
muscles to strengthen, shape, and tone your
body. They may combine several types of
exercise, such as flexibility, strength, and
resistance training.
Body conditioning improves
endurance, increases flexibility, and
establishes a balanced, stable physique.
These valuable exercises offer a
wealth of positive benefits to your overall
health and fitness level. Regularly do these
moves to build power, coordination, and
speed. This allows you to improve your
athletic performance and feel better while
going about your daily routine.
Training- Training is teaching, or
developing in oneself or others, any skills
and knowledge or fitness that relate to
specific useful competencies. ... Training
also refers to the development of physical
fitness related to a specific competence, such
as sport, martial arts, military applications
and some other occupations.
Physical education and training,
organized instruction in motor activities that
contribute to the physical growth, health,
and body image of the individual. The
historical roots of physical education go
back as far as the ancient Chinese (c.2500
BC), who had a well-developed system of
exercise and physical training. In ancient
Greece the Athenians were concerned with
both physical and mental development and
consequently they accorded gymnastics,
sports, and rhythms an important
educational role. During the period of the
Roman Empire, and later during the Middle
Ages, physical education was primarily used
as a form of military training.
Interest in physical education as a
part of the total individual's development
was revived during the Renaissance. It was
not until the 19th cent., however, that
systems of gymnastics were developed in
several European countries, notably
Germany, Sweden, and England. In the
same century gymnastics spread to the
United States. Interest in the new system led
to a movement to have compulsory physical
training in American public schools and to
establish physical education in colleges and
universities. The first department of physical
education at an American college was
established at Amherst (1860).
Today, physical education is a
required part of most school curricula, and
a number of colleges and universities offer
degrees in the field. Physical education
classes generally include formal exercises,
sports, and contests, although an increasing
emphasis has been given to such Asian
techniques as yoga, karate, and judo. The
American Alliance for Health, Physical
Education, Recreation and Dance (founded
1885) is concerned with improving its fields
of education and with increasing the public's
knowledge and appreciation of physical
education.
2.1.5 Adaptation
What do you mean by Adaptation? It
is the way the body programs muscle to
remember particular activities, movements
or skills. By repeating that skill or activity,
the body adapts to the stress and the skill
becomes easier to perform.
Adapted physical education
specialists serve the invaluable purpose of
helping children live their best lives by using
their knowledge of the human body and
brain. These specialists can help children
with a range of disabilities develop strength,
skills, health and a strong sense of
accomplishment and self-esteem.
“ENERGY USE AND RECOVERY”
Topics:
2.2 Energy Use and Recovery
2.2.1 The Phosphagen
System
2.2.2 The Aerobic (Oxygen)
System
2.2.3 Anaerobic Glycolysis
Breakdown
2.2.4 Functional Implication
Objectives:
 a. List the major energy-producing
systems in the body and their
implication for fitness program
ENERGY USE AND RECOVERY
The Phosphagen System
➢ Energy - is a quantity of property
that must be transferred to a body
or physical system because it is
going to perform work on the body,
or to heat it up. Also, energy is
made up of carbohydrates, proteins
and fats which are broken down
during digestion to become
glucose, amino acids and fatty
acids respectively.
➢ Phosphagen system - the quickest
and the most powerful source of
energy for muscle movement. It is a
form of anaerobic metabolism.
➢ Exercises uses phosphagen system
are sports of short duration, with
requirements for immediate energy
availability are the obvious
beneficiaries of the phosphagen
sysem: such as high jump, shot
put, and sprints or burst like
sports, such as football, basketball,
and volleyball.
➢ Creatine Phospate- it is the main
high energy, phosphate- storage
molecule of muscle. Its maximal
concentration is 5 times higher
than that of ATP
➢ Anaerobic Metabolism- the
creation of energy through the
combustion of carbohydrates in the
absence of oxygen.
The Aerobic (Oxygen) System
➢ Aerobic energy system – it is also
known as oxygen energy system
which uses both carbohydrates
and fats in a slow energy burn.
Anaerobic Glycogen Breakdown
➢ Anaerobic glycolysis is the
transformation of glucose to lactate
when limited amounts of oxygen
are available. Anaerobic glycosis is
only an effective means of energy
production during short, intense
exercise, providing energy for a
period ranging from 10 seconds to
2 minutes.
➢ Examples of training that focus
primarily on the anaerobic
glycolytic system are:
• 3 sets of 10 repetitions of
any resistance exercise
performed relatively
slowly (5seconds per rep)
with 2.5 minutes
between sets (1:3 ratio)
• Gym circuit class with 45
seconds on each station
and 15 seconds rest
move to the next station.
• Sprint repeats- 10
repetitions of 30 second
sprints as fast possible
w15 seconds recovery
between each sprint 2:1
ratio
FUNCTIONAL IMPLICATION
The functional implication of major
energy system in our body, in our topic we
have 3 major energy systems the
phosphagen energy system, aerobic or
oxygen system and the anaerobic glycogen
breakdown (anaerobic glycolysis). The
function of phosphagen energy was supplies
the energy needs of working muscle, but only
for 8 to 10 seconds. Just enough for the top-
class runner to complete 100-meter sprints,
it also extremely important in explosive type
efforts such as throwing, jumping, hitting.
This phosphagen energy system is
implacable in a top-class athlete.
Next was the aerobic (oxygen) system the
aerobic energy system uses oxygen to
produce energy. This energy is then stored
and used for longer periods of exercise at low
intensity. The aerobic energy system
provides energy for low to medium intensity
activities that last anywhere from two
minutes to a few hours. It’s applicable to any
sport that has repeated shifts, rallies,
events, or sustained exercise, such as long-
distance swimming, crew (rowing) and
kayaking rely. The aerobic exercise has lower
and higher impact of exercises the lower are
swimming, cycling using an elliptical trainer,
walking, rowing and the higher impact was
running, jumping and dancing. This aerobic
energy is implacable to those people who love
engaging in any various physical activities,
or it can be used for regular exercise.
And lastly the anaerobic glycogen
breakdown this system function during
short-duration, high intensity exercise. This
energy system is applicable in weight lifting,
spring (200–400-meter dash) and long jump.
PHYSIOLOGIC CHANGES THAT OCCUR
WITH EXERCISE
The physiological response to
exercise is a coordinated event that involves
integration of various body systems to
sustain adenosine triphosphate (ATP)
turnover at the level of working muscles.
Several hormones act on the lungs, heart,
spleen, vasculature and muscles to increase
metabolic rate. The overall response to
exercise is regulated by several hormones
released into circulation. The initial
response to exercise is primarily controlled
by epinephrine and norepinephrine, two
catecholamines synthesized and released by
the adrenal medulla of the adrenal glands in
response to the exercise-induced stress.
Norepinephrine is also a volume increase, or both, cardiac output
neuromodulator of the peripheral
sympathetic nervous system where it is
released from synaptic vesicles. Among other
effects, catecholamines stimulate the
cardiovascular and respiratory systems, and
induce splenic contraction. They contribute
to the redistribution of blood flow to working
muscles and promote catabolic processes to
provide energy. The increase in
catecholamine concentrations occurs at the
onset of exercise and is proportional to
exercise intensity.
CARDIOVASCULAR RESPONSE WITH
EXERCISE
CARDIOVASCULAR SYSTEM
The cardiovascular system,
composed of the heart, blood vessels, and
blood, responds predictably to the increased
demands of exercise. Exercise places an
increased demand on the cardiovascular
system to pump more oxygen to supply the
working muscle to produce energy. Oxygen
demand by the muscle increases, more
nutrients are needed and more waste is
created.
Response of the Cardiovascular System to
Exercise
1. HEART RATE
2. STRONG VOLUME
3. CARDIAC OUTPUT
4. BLOOD FLOW
5. BLOOD PRESSURE
HEART RATE
Resting heart rate averages 60 to 80
beats per minute in the healthy adults. In
sedentary middle-aged individuals’, it may
be high as 100 beats per minute and in elite
endurance athletes, heart rate as low as 28
to 40 beats per minute.
ANTICIPATORY RESPONSE
Anticipatory response (increased
heart rate before exercise) caused by the
release of epinephrine. Before exercise
begins heart rate increases in anticipation
(expectation). It is mediated through the
release of neurotransmitters epinephrine
and norepinephrine also known as
adrenaline and noradrenaline.
STROKE VOLUME
The stroke volume is the amount of
blood ejected per beat from the left ventricle
and measured in ml/beat. Stroke volume
increases proportionally with exercises
intensity. In untrained individuals stroke
volume at rest, it averages 50-70 ml/beat.
During intense physical activity, stroke
volume increasing up to 110-130 ml/beat. In
elite athletes resting stroke volume averages
90-110 ml/beat increasing to as much as
150-220 ml/beat.
CARDIAC OUTPUT
Cardiac output refers to the amount
of blood pumped by the heart in L/min. It is
a product of stroke volume and heart rate
(SV X HR). If either heart rate or stroke
also increases. Cardiac output remains
relatively unchanged or decreases only
slightly following endurance training. During
maximal exercise on the other hand, cardiac
output increases significantly. This is a
result of an increase in maximal stroke
volume as maximal heart rate remains
unchanged with training.
BLOOD FLOW
The vascular system can redistribute
blood to the tissues with greatest immediate
demand for energy such as muscles (skeletal
muscles receives a greater blood supply). At
rest, 15-20% of circulating blood supplies
skeletal muscles. During vigorous exercise,
this increases to 80-85% of cardiac output.
BLOOD PRESSURE
At rest, a typical systolic blood
pressure in a healthy individual ranges from
110-140 mmHg and 60-90 mmHg for
diastolic blood pressure. During exercise,
systolic pressure, the pressure during
contraction of the heart (also known as
systole) can increase over 200 mmHg and in
highly trained athletes.
RESPIRATORY RESPONSE WITH
EXERCISE
RESPIRATORY SYSTEM
Two of the major functions of the
respiratory system (the lungs and the tubes
through which air pass into and out of the
body) are to:
1. Provide oxygen (O2) to the tissues of
body via the lungs.
2. Eliminate carbon dioxide (CO2) from
the tissues of the body via the lungs.
As exercise commences pulmonary
ventilation (breathing) increases in direct
proportion to the intensity and metabolic
needs of the exercise. This is shown on the
adjacent graph. Note that pulmonary
ventilation is expressed in terms of litres of
air inhaled and exhaled per minute (L/min)).
The three major roles of the
respiratory system during exercise are, one,
to ensure that the partial pressure of oxygen
in our arteries is well-maintained allowing
for adequate oxygen delivery to the
exercising muscles. And two, to eliminate
both metabolic and non-metabolic carbon
dioxide, thereby maintaining the partial
pressure of carbon dioxide in our arteries.
And three, to assist in the buffering of
metabolic acids produced during intense
exercise.
Ventilation increases to meet the
demands of exercise through the following
two methods:
1. An increase in ‘tidal volume’ which
refers to the quantity of air that is inhaled
and exhaled with every breath. This is
similar to ‘stoke volume’ in the
cardiovascular system.
2. An increase in the ‘respiration or
breathing rate’ which refers to how many
times a person completes an inhalation and
exhalation every minute. This is similar to
‘heart rate’ in the cardiovascular system.
If the exercise is intense, breathing
rates may increase from a typical resting rate
of 15 breaths per minute up to 40 – 50
breaths per minute.
The most commonly used measure of
respiratory function with exercise is known
as VO2 (volume of oxygen uptake). VO2
refers to the amount of oxygen taken up and
used by the body.
With continuous exercise (≥ 1 minute
in duration) such as aerobic fitness, longer
duration anaerobic fitness and to a lesser
degree muscular endurance training, VO2
increases linearly with increases in exercise
intensity. This is due to an increasing
reliance on oxygen to help provide energy as
exercise continues.
As the intensity of exercise continues
to increase a person reaches a maximum
point above which oxygen consumption will
not increase any further.
The higher the intensity of longer
duration training the bigger the oxygen
deficit and the longer the respiration rate
and depth will stay elevated after the
workout has finished.
During intense sessions focusing on
muscular endurance and/or anaerobic
fitness respiration rate and depth may
remain elevated for 20-40 minutes after the
workout. The response of the respiratory
system to these training types will be
minimal. Breathing rates will rise slightly
during a warm up, there may be a slight
peak in breathing rate shortly after each set
and breathing rate will return to normal
within a few minutes of finishing the training
session.
The respiratory system response
becomes greater as exercise increases in
duration and the demand for oxygen
becomes more prevalent.
METABOLIC CHANGES
Metabolism is a variable in the
assessment of human performance.
Metabolic function is subject to such
individual factors as age, heredity, gender,
level of physical fitness, and others. It is also
well understood that while metabolisms are
unique in every individual, there are certain
generalizations regarding body types and
structures that can be used in any
consideration of metabolic function.
Metabolism (indicated by oxygen
uptake) remains elevated for several minutes
after exercise. The magnitude of elevation
depends on the intensity of exercise.
During exercise, metabolic events
within the liver, which are regulated by
hormone levels and substrate supply,
integrate pathways of carbohydrate, fat, and
amino acid metabolism. These processes
function to provide substrates for muscular
energy.
With an increasing duration of
exercise, glucose uptake by muscle begins to
decline, and there is an increased
dependency on free fatty acids for energy
metabolism. Free fatty acid uptake becomes
progressively greater, so that after 3–4 h of
moderate exercise, free fatty acids are the
predominant fuel being utilized.
METABOLIC RATE
The rate at which the body uses
energy is known as the metabolic rate. When
measured while a person is at rest, the
resulting value represents the lowest rate of
energy expenditure necessary to maintain
basic body functions. Resting metabolic rate
is measured under highly controlled resting
conditions following a 12-hour fast and a
good night’s sleep (Turley, McBride, Wilmore
1993). To quantify the rate of energy
expenditure during exercise, the metabolic
rate at rest is defined as 1 metabolic
equivalent (MET); a 4 MET activity thus
represents an activity that requires four
times the resting metabolic rate. The use of
METs to quantify physical activity intensity
is the basis of the absolute intensity scale
THE EXERCISE PROGRAM
A program detailing a range of
physical exercises and the amount of time
each exercise should be performed, used
especially in gymnasiums, where they are
typically tailored to individuals' needs.
What is the importance of Exercise
Program?
An exercise program that is tailored
specifically to your needs is a great way to
stay physically and mentally fit.
What is Exercise Intensity?
Exercise intensity refers to how hard
your body is working during physical activity.
Typically, exercise intensity is described as
low, moderate, or vigorous.
What are the 3 levels of exercise
intensity?
Exercise is categorized into three
different intensity levels. These levels
include low, moderate, and vigorous and
are measured by the metabolic equivalent of
task (aka metabolic equivalent or METs).
The effects of exercise are different
at each intensity level (i.e. training effect).
How intense will you
exercise?
Intensity can vary between low,
moderate and vigorous intensity activities.
For example, walking slowly is a low
intensity activity, walking briskly or
shooting around a basketball is a moderate
intensity activity and running (>5mph) is a
vigorous intensity activity.
DURATION
Duration is the length of time
for each bout of any specific activity.
Intensity is the rate of energy
expenditure necessary to perform the
activity to accomplish the desired function
(aerobic activity) or the magnitude of the
force exerted during resistance exercise.
FREQUENCY
Frequency is the measurement of the
number of times that a repeated event
occurs per unit of time. Frequency, as it
applies to exercise, refers to how many times
a week you do cardio and strength training
workouts. It is one component of the basic
F.I.T.T. principles that guide us in creating
and changing workout programs.
working against a resistance. Balance
exercises can make it easier to walk on
uneven surfaces and help prevent falls.
Flexibility
Refers to the body's ability to move a
joint (or series of joints) fully and painlessly
through a natural range of movement.
Flexibility is the ability of a joint or series of
joints to move through an unrestricted, pain
free range of motion. Although flexibility
varies widely from person to person,
minimum ranges are necessary for
maintaining joint and total body health.
Examples of flexibility activities:
-
Str
etc
hi
ng.

Examples of FITT
Frequency: Get your heart rate
up during 3 to 6 days of the week. -
Intensity: This will depend on your Yog
current fitness level. ... a.
Time: Aim for around 20 -
to 30 minutes per workout. ... T
Type: Any type of cardiovascular a
training, such as dancing, walking, i
running, rowing, jogging, hiking, cycling, c
swimming, etc. h
i
Maintaining Fitness .
Regular exercise is one of the best
things you can do for your health. It has
many benefits, including improving your
overall health and fitness, and reducing your -
risk for many chronic diseases. P
A complete fitness and exercise i
program should incorporate three basic l
components: a
• Endurance (Aerobic) t
• Flexibility e
• Strength s
.
Endurance [aerobic]
Endurance, or aerobic Warm up
also known as aerobic fitness, A warm up (as it relates to physical
cardiorespiratory endurance, activity and exercise) is any activity, either
cardiovascular endurance or good physical or mental, that helps to prepare an
old-fashioned stamina, aerobic individual for the demands of their chosen
endurance is your ability to keep sport or exercise.
exercising at moderate intensity for
extended periods of time.
Examples of Endurance [Aerobic] The warm up exercises are crucial to
activities: any sports or fitness training program. The
-Walking briskly -Running importance of a structured warm up routine
-Jogging should not be under estimated when it
-Dancing -Biking comes to preventing sports injury.
Some other examples of warm-up
Strength exercises are:
A strength exercise is any activity leg bends, leg swings, shoulder/ arm circles,
that makes your muscles work harder than jumping jacks, jumping rope, lunges,
usual. This increases your muscles' squats, walking or a slow jog and etc.
strength, size, power and endurance. The
activities involve using your body weight or Aerobic exercise
 Aerobic exercise is any type of
cardiovascular conditioning. Activities
include swimming, running, or cycling. You
probably know it as “cardio.” Aerobic
exercise means “with oxygen.” Your
breathing and heart rate will increase during
aerobic activities.
There are two different types of aerobic
exercise
•high-impact exercise
•low-impact exercise
High-impact aerobic exercise means
both your feet leave the ground
simultaneously during the workout.
Running, jumping rope, skipping, jumping
jacks and other types of plyometrics are all
considered high- impact exercise.
Low-impact cardio means at least
one foot stays in contact with the ground at
all times, but some low-impact activities,
like swimming and cycling, don't involve this
movement.
Hiking, walking, rollerblading and most step
aerobics routines are examples of low-
impact sports, as well as swimming.
Aerobic physical activity has three
components:
1. Intensity, or how hard a
person works to do the
activity.
2. Frequency, or how often a
person does aerobic activity;
and.
3. Duration, or how long a person
does an activity in any one
session.
Cool Down
Cooling down (also known as
limbering down or warming down) is an easy
exercise, done after a more intense activity,
to allow the body to gradually transition to a
resting or near-resting state. Depending on
the intensity of the exercise, cooling down
can involve a slow jog or walk.
What is the purpose of cooling down
exercise?
Cooling Down, after exercise, your
blood is heavy in your extremities and your
heart rate is usually elevated. The purpose
of the cool down is to return your heart rate
close to resting. Stopping quickly without a
cool down can result in light- headedness,
dizziness and/or fainting.
There are three key components, or
parts, which should be included to ensure
an effective and complete cool down. They
are;
1. Exercising at a very reduced
intensity and diaphragmatic
breathing exercises;
2. Low-intensity, long-hold static
stretching (very gentle self-
massage or foam rolling is also
helpful); and.
3. Re-hydrate and re-fuel.
“STRENGTH TRAINING”
5.1 STRENGTH TRAINING
Strength training or resistance
training involves the performance of
physical exercises which are designed to
improve strength and endurance. It is often
associated with the use of weights.
Strength training is a versatile type of
workout that you can do almost anywhere.
While it’s a popular exercise option at many
gyms, you can also build a robust strength
training program that you can do in the
comfort and privacy of your home.
What are the benefits of strength
training?
Research has shown that strength
training can benefit your health and fitness
in many different ways. According to the
Mayo Clinic, strength training may help:
• build lean muscle mass
• reduce body fat
• burn calories more efficiently, even
after you’ve exercised
• boost metabolism and make weight
loss easier
• increase bone density and improve
bone health
• boost flexibility and improve range of
motion
• reduce the symptoms of many
chronic conditions, including back
pain, diabetes, arthritis, and heart
disease
• improve posture, balance, and
stability
• raise energy levels
Getting started
Once you’re ready to start putting
together your strength training workout, the
first step is to find a place in your home
where you can exercise comfortably. You’ll
want to find an area that has enough room
for you to move your arms and legs freely.
You don’t need to invest in much equipment,
instead of using dumbbells or a kettlebell,
you can improvise by using water bottles,
sandbags, or canned goods in place of the
weights.
If you’re just getting started with
strength training, you may want to find a
strength training workout for beginners
online. This can help you learn how to do
different exercises with the right form, and
also warm up and cool down correctly.
Start with a warmup
Before starting your workout, do a
warmup routine for at least 5 to 10 minutes.
This can include brisk walking, jogging on
the spot, or movements that work your legs,
arms, and other major muscle groups.
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Bodyweight strength training exercises
Once your muscles are warmed up
and ready to move, you can start by doing a
series of bodyweight exercises.
You don’t need any equipment for
bodyweight exercises, except an exercise mat
if the floor is too hard.
With each of these exercises, use
smooth, steady, and controlled movements.
Lunges
A basic lunge works the muscles in
your lower body, including your quadriceps,
hamstrings, glutes, and calves.
To do this exercise:
1. Start by standing up tall, feet
shoulder-width apart.
2. Step forward with your right foot, and
lower your hips toward the floor until
your right leg is at a 90-degree angle
and your left knee is parallel to the
ground. Make sure your front knee
doesn’t go beyond your toes.
3. Lengthen your spine to keep your
torso upright.
4. Hold this position for 5 seconds or
longer.
5. Then step your right foot back to
meet your left, and repeat this
movement with your left leg.
6. Repeat 10 to 12 times, then rest
briefly and do another set.
Squat to overhead raise
If you’re new to strength training,
start off by raising your arms overhead
without any weight. Once you can do this
exercise with good form, you can add light
dumbbells, and increase the weight as you
build strength.
This exercise not only works your
glutes and leg muscles, it also works the
muscles in your core, back, and shoulders,
as well as your triceps.
To do this exercise:
1. Stand with your feet slightly wider
than your hips and your arms
alongside your body.
2. Slowly lower your hips down into a
squat position.
3. Press up to come back into standing
and raise your arms overhead.
4. Return to the starting position.
5. Do 1–3 sets of 8–12 repetitions.
Planks
Planks are an excellent exercise for
improving your core strength and stability.
This exercise can also strengthen the
muscles in your back, chest, and shoulders.
To do this exercise:
1. Rest on your forearms and toes only,
keeping your body in a straight line
with your buttocks clenched and
your abdominal muscles engaged.
2. Try to hold this position for 30
seconds. If that’s too hard, start with
20 seconds.
3. As you gain strength and fitness, try
to hold the plank position for 1
minute or longer.
Once you’re ready for a more challenging
version of the plank, you can try lifting one
leg at a time while you’re holding the plank
position.
Pushups
Standard pushups work the chest
muscles (pectorals), as well as the shoulder
muscles, triceps, and abdominals.
To do this exercise:
1. Start in a plank position with your
palms directly under your shoulders.
2. Keeping your back flat and bracing
your core, lower your body by
bending your elbows until your chest
almost touches the floor.
3. Immediately push your body back up
to the starting position.
4. Repeat 8–12 times. Start with 1–2
sets, and build up to 3 sets as you get
stronger..
Free weight exercises
The following two exercises use
dumbbells. Start with a 5-pound dumbbells.
As you build up your strength, you can
switch to using 8- or 10-pound dumbbells.
You can also use canned goods or
water bottles in place of dumbbells. Just be
sure to grip them firmly to avoid injury.
Dumbbell shoulder press
This exercise targets the muscles in
your shoulders and arms, and can also
strengthen your core and chest muscles.
To do this exercise:
1. Stand with your feet shoulder-width
apart.
2. Pick up the dumbbells and raise
them to shoulder height. Your palms
can face forward or toward your
body.
3. Raise the dumbbells above your head
until your arms are fully extended.
4. Pause in this position for a few
seconds, and then bring the
dumbbells back to shoulder height.
5. Do 1–3 sets of 8–12 repetitions.
Dumbbell triceps kickback
This exercise works your triceps as
well as your shoulder muscles.
To do this exercise:
1. Grab two dumbbells and hold one in
each hand.
2. Bend your torso at a 45-degree angle,
and bend your elbows so they form a
90-degree angle.
3. Then straighten your arms out
directly behind you, engaging your
triceps as you go.
 4. You can either do one arm at a time,
or both together.
5. If you’re a beginner, start with 1–2
sets of 8–12 reps, and build up to 3
sets as you get stronger
6. How to cool down?
- Finish your workout by
cooling down for about 5 to
10 minutes. This allows your
breathing and heart rate to
transition into a resting state.
Options include walking on
the spot and gentle stretches.
STRENGTH TRAINING INFLUENCE ON
CHILDREN
Strength training can: increase your
child's muscles strength and endurance.
Help protect your child's muscles and joints
from-related injuries. Help improve your
child's performance in nearly sport, from
dancing and figure skating to football and
soccer
Strength training has proven to be a
safe and effective method of conditioning for
adults. The popularity of this type of exercise
has trickled down to children and
adolescents as a way to improve health,
fitness and sports performance.
Strength training has been shown to
be safe and effective. That is not to say
strength training is without any risk of
injury, not unlike any other exercise activity.
By following the guidelines described below,
strength training can have many potential
benefits for children, including enhancing
physical and psychosocial development,
improving muscular coordination, lowering
injury risk in other sports, and preventing
obesity, diabetes and other chronic medical
illnesses which are currently on an alarming
rise in children.
• Your child should have a medical
evaluation (physical) by his or her
primary care physician before a
strength training program is begun.
• Qualified adults should be providing
supervision and instruction at all
times. This includes using spotters
when necessary. Most injuries to
children in weight rooms occur when
there is no supervision.
• Children should wear appropriate
clothing and footwear. Realistic
goals, consistent with the physical
abilities and emotional maturity of
the child, should be established.
• Warm up by doing at least 10
minutes of light aerobic activity and
stretching. Examples include riding a
stationary bike, jogging in place,
doing jumping jacks or jumping rope.
A similar cool down period should be
included at the end of strength
training.
• Specific exercises should be learned
initially with no load (resistance). An
example would be to learn how to
bench press with a light bar or broom
stick. Once the skill is mastered,
incremental loads can be added.
• Encourage success by choosing
appropriate exercises and workloads
for each individual child.
• Focus on proper technique instead of
the amount of weight lifted. Children
and adolescents should avoid
competitive weight lifting, power
lifting, body building, and maximal
lifts until they reach skeletal
maturity. This usually occurs
sometime into puberty, but your
primary care physician or sports
medicine specialist can help you
determine skeletal maturity
• A good strengthening program
should address all major muscle
groups and exercise through the
complete range of motion.
• A child should be able to successfully
complete 8-15 repetitions using good
form before being able to increase
weight or resistance. Limiting the
amount of a particular exercise to 1-
3 sets is encouraged.
• To achieve strength gains and
prevent injury, workouts should last
about 20-30 minutes, 2-3 times per
week with rest periods in between.
There is no benefit to strength
training children more than 4 times
per week.
• Any signs of illness or injury should
be evaluated before continuing the
exercise in question.
• Remember, the goal of strength
training is not to build muscle mass
and turn children into "The ROCK,"
but instead to improve strength,
coordination and fitness in an
enjoyable, safe and healthy
environment.
WHAT ARE THE BENEFITS OF
STRENGTH TRAINING IN CHILDREN AND
ADOLESCENTS?
Given that muscular fitness is
heavily dictated by muscular strength, it
stands to reason that the optimal way to
improve muscular fitness is through
strength training.
Now contrary to popular belief, there
is a growing body of evidence clearly showing
that strength training offers an incredible
amount of merit for children and
adolescence alike – with almost no
discernible risk to think of.
• Increased nervous system function:
strength training during childhood
and adolescence appears to enhance
the neural development that is
already underway. This can lead to
more effective muscle fibre
 recruitment and enhanced physical
performance across the lifespan
(Myers, 2017).
• Injury reduction: children and
adolescence who strength train see a
significantly reduced risk of injuries
during sport and play.
• Better motor control: children and
adolescence who undertake strength
training see large improvements in
coordination, balance, and general
motor control. This enhances their
ability to manage the many rigors of
sport and life (Zwolski, 2017).
• Less fat mass: strength training in
children and adolescence has been
shown to lower fat mass and limit
their risk of becoming overweight or
obese (Collins, 2018).
• Improved heart health: strength
training in children and adolescence
has been shown to improve the
function of veins and arteries. This
causes a marked increase in
cardiovascular health, which can
help stave off the onset of heart
disease (Yu, 2016).
• Better metabolic health: finally,
strength training in children and
adolescence has been shown to
improve insulin sensitivity, lower
blood pressure, and enhance blood
cholesterol. This leads to
improvements in metabolic health
and a reduced risk of diabetes (Bea,
2017).
• Improved heart health: strength
training in children and adolescence
has been shown to improve the
function of veins and arteries. This
causes a marked increase in
cardiovascular health, which can
help stave off the onset of heart
disease (Yu, 2016).
• Better metabolic health: finally,
strength training in children and
adolescence has been shown to
improve insulin sensitivity, lower
blood pressure, and enhance blood
cholesterol. This leads to
improvements in metabolic health
and a reduced risk of diabetes (Bea,
2017).
• children and adolescents who
routinely strength train tend to
experience a markedly higher sense
of self-esteem than those who do not.
Importantly, these long-term
improvements in self-esteem and
self-confidence can also lead to
lasting improvements in mental
health and social function, causing a
reduced risk of depression and
anxiety.
STRENGTH TRAINING FOR WOMEN
Strength tarining bring out definition
and get you stronger but will not increase
bulk. The key is the correct exercises
combined with a sensible diet and a serving
of aerobics. The exercises that women most
commonly do to bring out definition don't
really work. They do hundreds and
hundreds of repetitions, spend hours and
hours on the treadmill and wonder why their
bodies don't change. So it's time to try
strength training.
It’s also one of the very few ways to
make bones denser, a perk that is especially
important for women. Lifting something
heavy, like a dumbbell, makes bones bear
more weight, and in exercise, stressing your
bones is a good thing (to a point of course).
How can strength training help women in
particular?
Building strength training into your
rioutine early on will really help you at the
perimenopausal stage and during
menopause when hormones affect bone
density, osteoporosis becomes a risk and
other ailments can arise. Strength training
during that time can offset these risks. Build
strength training into your life in your 20s
and 30s, and when your body starts to
change – usually in your 50s – your routine
won’t have to change quite as dramatically
as it would if you were starting from scratch.
BEING A STRONG, TONED WOMAN IS
CELEBRATED
Also, the female aesthetic has
changed: being a strong, toned woman is
celebrated these days, rather than the
previous ideal of being thin. The advertising
industry presents a far more diverse range of
body shapes and sizes now, which is great,
and that “strong woman” image is a
particularly positive one. I think people know
that they are not going to end up looking like
a bodybuilder – unless they want to, of
course, but that’s a different story.
With strength training, a woman’s
body shape will change and you may find
certain parts measure differently. The waist
and hips may end up smaller, and the tops
of the thighs may be a little bigger, and
around the knee may slim down. It’s
redistribution, but it’s pretty marginal. The
way clothes look on you and the way you’ll
feel in them will improve hugely, although of
course there’s so much more to it than that.
What equipment is needed? Do you need
specialist equipment?
In the short term, no, you don’t need
equipment. In the medium to long term, yes,
you probably do. You can do strength
training with just your bodyweight, but the
number of exercises you can do are limited.
Plus, if you stick with a programme for a
couple of months you will find that your
bodyweight doesn’t work you as hard as it
used to. Rather than doubling the reps, you
can make it harder with weights and still do
half an hour three times a week. Kettele balls
and barbells are great. Resistance bands are
brilliant and you can tuck them away
anywhere.
How would you recommend getting
started? Are there any common mistakes
people make when starting?
Put it in your schedule so that it
becomes a ritual that you stick to. That’s the
most important thing at first. Start with
three times a week for four weeks. Just that.
Don’t worry if you can’t quite do all the reps
– creating the habit is the most important
part.
Also try to figure out out what time of
day is best for your energy levels: some
people are morning people; some are night
people. And having a dedicated space to
work out in helps.
I would recommend writing your intention
down as you’ll find you’re far more likely to
stick to it. Go for simple, achievable goals.
What are the benefits of working out at
home?
A home-based exercise routine can
be a super easy and convenient way of fitting
in a workout without having to hit the gym.
Benefits
• It saves time. There’s no traveling or
waiting for machines or equipment.
• It’s low cost. There are no gym fees or
expensive equipment needed.
• Work out anytime. You can exercise
on your own schedule, no matter the
time of day or night.
• Privacy. You can work out without
feeling self-conscious.
• Go at your own pace. There’s no
pressure to keep up with those
around you or to push yourself
beyond what’s comfortable.
“BASIC CONCEPTS OF APPLIED MOTOR
LEARNING & PERFORMANCE”
LEARNING OUTCOMES:
• Describe how flexibility supports an
exercise program.
• Explain the transition from fitness
training to sport-specific training.
What is Flexibility training?
Flexibility training involves exercising at
a low intensity to improve the range of
motion of a joint. Static, active and dynamic
stretching are all forms of flexibility training.
By engaging in flexibility exercises you can
improve posture, prevent muscular
imbalances leading to injuries and reduce
soreness after a workout.
• What is Stretching?
Stretching is the act of releasing tension
from the muscles, joints, ligaments, and
tendons, and gaining youth as you do so. Not
only will stretching make your body feel
good, but its health benefits will reduce the
effects of aging and leave you feeling and
looking younger.
• What is Sports-Specific Training?
Sport-specific training is simply fitness
and performance training designed
specifically for athletic performance
enhancement. If done correctly this type of
training can be very beneficial for athletes
however if it is not done properly it can be
very detrimental. The concept of sport-
specific training has evolved over time.
Currently, its main purpose is to stimulate a
movement or exercise in a weight room with
the intent of it transferring to the playing
field, court, etc. Depending on the sport,
athletes will focus on training specific
muscle groups and utilizing a specific energy
system in order to strengthen their body and
improve the skills used in their sport.
• Types of Flexibility Training
There are four general methods used to
develop flexibility: static, ballistic, PNF, and
dynamic stretching.
1. Static stretching- is when a muscle
is stretched to a length that is
uncomfortable, NOT painful, and
held for a given length of time. The
optimal time to hold the stretch is
between 30 and 60 sec. Static
stretching has been found beneficial
for overall flexibility, which can help
lengthen your stride, thereby
improving your running time.
However, there has been a lot of
controversy lately over the adverse
effects of static stretching possibly
reducing muscle contraction speed
and therefore impairing runners and
other athletes.
2. Ballistic stretching- involves a
bounce or swing. This type of stretch
should only be performed by elite
level athletes, and after a proper
warm up and stretch. This type of
stretching has potential to cause
injury. Ballistic stretching uses the
momentum of a moving body or a
limb in an attempt to force it beyond
its normal range of motion. This is
stretching, or "warming up", by
bouncing into (or out of) a stretched
position, using the stretched muscles
as a spring which pulls you out of the
stretched position.
3. Proprioceptive neuromuscular
facilitation (PNF)- stretching
involves a static stretch (30 sec),
followed by a contraction of the
stretched muscle until the stretch is
no longer felt (usually around 5-10
sec), then a further lengthening of
the muscle to hold another static
stretch (10 sec). This method of
training allows greater lengthening of
 the muscle by switching off the
stretch reflex in the muscle.
4. Dynamic stretching- is when an
athlete performs movements that
take their joints through their range
of motion (ROM) to produce temporal
stretches of selected muscles. These
movements are continuous and the
stretch is not held. This type of
stretching simulates most closely the
movements and stretching involved
in the majority of sports and is often
used during a warm up.
• 6 Benefits of Flexibility
Improved flexibility produces a wide range of
physical benefits and can have a positive
effect on your overall well-being. Here are a
few ways that increased flexibility is likely to
help you.
1. Fewer injuries- Once you develop
strength and flexibility in your body you’ll be
able to withstand more physical stress. Plus,
you’ll rid your body of any muscle
imbalances, which will reduce your chance
of getting injured during physical activity.
Correcting muscle imbalances requires a
combination of strengthening the
underactive muscles and stretching the
overactive (tight) ones.
2. Less pain- Your body is likely to feel better
overall once you work on lengthening and
opening your muscles. When your muscles
are looser and less tense, you’ll experience
fewer aches and pains. Plus, you may be less
likely to experience muscle cramps.
3. Improved posture and balance- When
you focus on increasing muscular flexibility
your posture is likely to improve. Working
out your body allows you to have proper
alignment and correct any imbalances. Plus,
with an increased range of motion you may
find it easier to sit or stand in certain ways.
Yoga has been shown to improve balance.
4. A positive state of mind- Regularly
engaging in poses that stretch and open up
your body can bring about feelings of
relaxation. The physical benefits can extend
to a relaxed state of mind. You may find it
easier to unwind once your body feels better.
5. Greater strength- It’s important to
increase strength as you become more
flexible. This ensures your muscles will have
the right amount of tension so that they’re
strong enough to support you and your
movements, allowing you to become more
physically fit.
6. Improved physical performance- Once
you increase your flexibility to allow greater
movement in your body you’ll be able to
perform better physically. This is in part
because your muscles are working more
effectively.
• Examples of Flexibility Training
1. Stretching- is a form of physical
exercise in which a specific muscle or
tendon is deliberately flexed or
stretched in order to improve the
muscle's felt elasticity and achieve
comfortable muscle tone.
2. Yoga- is a group of physical, mental,
and spiritual practices or disciplines
that originated in ancient India,
aimed at controlling and stilling the
mind, and recognizing the detached
'witness-consciousness' as
untouched by the activities of the
mind and mundane suffering.
3. Tai chi- a Chinese martial art and
system of calisthenics, consisting of
sequences of very slow controlled
movements.
4. Pilates- a system of exercises using
special apparatus, designed to
improve physical strength, flexibility,
and posture, and enhance mental
awareness.
• Types of Stretching
1. Dynamic Stretching - is a type of
stretching that is based on
movement, which uses the muscles
to stretch themselves. It is more so
used as a warm-up for athletes, as it
does not stretch the muscles to their
fullest capacity, and works on
activating them instead. An example
of a dynamic stretch would be doing
arm circles before lifting weights or
doing an arm-heavy sport.
2. Static Stretching - is stretching
where you hold a single position for a
period of time, typically less than a
minute. It is usually done after a
workout, as it increases blood flow
and range of motion, but could poorly
impact an athlete’s performance. An
example of static stretching is
holding a forward fold position.
3. Ballistic Stretching- is a form of
stretching that attempts to use the
momentum of a body part to stretch
past normal range of motion. This
typically looks like bouncing in and
out of a stretching position to try and
get farther into the stretch. An
example of this might be bouncing
forward in a seated position in an
effort to touch your toe.
4. Passive Stretching - a type of
stretching where you stay in one
position for a period of time. What is
so great about passive stretching is
that it gives your muscles the time to
fully release, which other forms of
stretching do not. The Kika Method is
a form of fully assisted passive
stretching, which means that the
coach is doing all of the work for you,
and your only job is to relax. An
 example of passive stretching is
having a person gently push your leg
towards you in a lying hamstring
stretch.
5. Proprioceptive Neuromuscular
Facilitation or PNF stretching - is a
method of stretching used to find
maximum range of motion through
holding and releasing the muscle, or
contracting and releasing the
muscle. This is done by passively
holding the stretch, pushing the
muscle out of the stretch, and then
allowing it to go back to the passive
stretch, hopefully with more
mobility. An example of this would be
a lying hamstring pull, by pushing
against your hands to contract the
muscle.
• Benefits of Stretching
1. Relief from Discomfort- Most
people have a nagging feeling of
discomfort, hidden in the body that
they can’t seem to release.
Stretching helps you release the
tension that’s locked inside of your
body. By stretching regularly, your
body will start to feel:
• Less discomfort in their bodies
• Become more flexible than ever
before
• Feel younger and happier.
2. Improved Physical Health through
Flexibility- Stretching is often the
fitness program that people overlook,
or are misinformed about. A
continuous stretching program is
imperative for physical health.
3. Workout Recovery- When you work
out, do strength training or take
other types of fitness classes, your
body becomes much toned, but it
also accumulates a great amount of
tension.
4. Pain Relief- This tension can be
relieved through both dynamic and
static stretching, which will help to
release the connective tissue that is
causing you pain. Stretching in a lot
of cases is a way to solve chronic pain
without a million different doctor
visits.
Examples of Stretching:
1. UPPER BACK STRETCH
Stand tall, feet slightly wider than
shoulder-width apart, knees slightly
bent. Interlock your fingers and push
your hands as far away from your chest
as possible, allowing your upper back to
relax. You should feel the stretch
between your shoulder blades.
2. SHOULDER STRETCH
Stand tall, feet slightly wider than
shoulder-width apart, knees slightly
bent. Place your right arm, parallel with
the ground across the front of your chest.
Bend the left arm up and use the left
forearm to ease the right arm closer to
your chest. You will feel the stretch in the
shoulder. Repeat with the alternative
arm.
3. HAMSTRING STRETCH
Sit on the ground with both legs
straight out in front of you, bend the left
leg and place the sole of the left foot
alongside the knee of the right leg. Allow
the left leg to lie relaxed on the ground,
bend forward keeping the back straight.
You will feel the stretch in the hamstring
of the right leg. Repeat with the other
legs.
4. STANDING HAMSTRING STRETCH
Stand with your left leg one
step in front of your right foot, bend
your right knee and sit your weight
on it. Toes of your front foot point up
to the sky, with hands folded on the
thigh. Tilt the hips forwards as if
sticking your bum in the air, keeping
your back straight, hold when you
feel a comfortable stretch. Repeat
with the other leg.
5 CALF STRETCH
Stand tall with one leg in front of the
other, hands flat and at shoulder height
against a wall. Ease your back leg further
away from the wall, keeping it straight
and press the heel firmly into the floor.
Keep your hips facing the wall and the
rear leg and spine in a straight line. You
will feel the stretch in the calf of the rear
leg. Hold the stretch and then repeat
with the other leg.
6. HIP AND THIGH STRETCH
Stand tall with your feet approximately
two shoulder widths apart. Turn the feet
and face to the right. Bend the right leg so
that the right thigh is parallel with the
ground and the right lower leg is vertical.
Gradually lower the body keeping your back
straight and use the arms to balance. You
will feel the stretch along the front of the left
thigh and along the hamstrings of the right
leg. Hold a comfortable stretch and repeat by
turning and facing to the left.
7. ADDUCTOR STRETCH
Stand tall with your feet approximately
two shoulder widths apart, bend the right leg
and slowly lower the body keeping your back
straight and use the arms to balance. You
will feel the stretch in the left leg adductor.
Hold the stretch just before pain level and
repeat with the left leg.
8. STANDING ILOPTOBIAL BAND
STRETCH
Cross one leg in front of the other leg,
bend down and touch your toes, move your
hands across the floor toward the front leg to
put more stretch on the outside of your thigh
on the other side. Repeat with the other leg.
9. QUADRICEPS STRETCH
 Stand tall holding or leaning to an object
to keep your balance. Grasp the top of your
ankle or forefoot behind you and pull ankle
toward the buttocks. Repeat with the
opposite leg.

10. STANDING SHIN STRETCH

Stand tall holding or leaning to an object
to keep your balance. Grasp your forefoot
behind you. Pull your forefoot toward your
lower back and look forward. Hold stretch at
a comfortable level and repeat with your
other leg.

• Benefits of Sports-specific
Training

1. Athletes are able to practice muscle

memory drills.
2. Conditioning formats that are
designed to improve their overall
performance in their sport.
3. Maximizing their response to and
recovery from the physical demands
of their sport.
4. Improves your speed, mobility, and
power.
• It can prevent severe injuries.