Module 3 rough draft
Updated: 12/11/2020
Module 3 rough draft

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  • M3 Lesson 1: Cardiovascular Training
  • - Cardiovascular fitness: Your bodies ability to get oxygen and blood to the muscles. (To improve you cardiovascular fitness it is suggested that you work out for 150 minutes a week). - Maximum heart rate: is the theorectical number of beats per minute that your heart is capable of producing. (to figure out your max. heart rate do 220- age). -target hear rate is the range of beats per minute at which you should work in order to best achieve best aerobic fitness.
  • - Aerobic exercise: is an exercise that requires pumping of oxygenated blood by the heart to working muscles. -Anaerobic exercise: An exercise that includes a lack of oxygen for faster, shorter, more intense activities. (Three different types of intensity: high, medium, low) -Circuit training: involves setting up stations with a variety of exercises that work out the entire body.
  • M3 Lesson 2: Resistance Training
  • - Resistance training: Is designed to improve your muscle fitness by exercising a specific muscle or group of muscles against an external resistance.- You can do resistance training through several forms such as: -Free weights (dumb bells, barbells),-Weight machines-Medicine balls-Resistance bands-Body weightDo not need to be strictly done within the gym you can also use house hold items.
  • Module 3: Assessing health and fitnesssite: https://hsccsd.instructure.com/courses/42244
  • - Flexibility: is the ability to move a joint through its full range of motion (ROM). The benefits of flexibility are:-correction of muscle imbalances -increasing joint motion-decreasing excessive muscle tension-relieving joint stress-improving overall ability to perform daily activities Self-Myofascial Release (SMR): big foam rolls used to roll on a muscle to release the tension. -Static stretching: is used on when muscles are tight typically SMR and static are used on the same muscles.Dynamic stretching: typically an stretch used before a athletic activity, where a repeated motion is performed to stretch a particular muscle group.
  • M3 Lesson 3: Flexibility Training
  • M3 Lesson 4: How is health and fitness assessed?
  • Subjective assessments identify goals you have, eating habits, and the amount of physical activity currently performed. Objective assessments: are unbiased information about physical aspects of your health include quantitative measures:-weight, resting heart rate, blood pressure, body mass index (BMI), circumference measurements.Weight: measure with same scale and minimal clothing (make sure to use the bathroom before)Resting heart rate: Is a measure of the number of times your heart beats per minute while your body´s at rest.(should be in between 60-100 beats per min)Blood pressure: Is a measurement of the amount of pressure on the arteries during a cardiac cycle.Body mass index: BMI is a measure of whether you are at a preferred weight for your height. BMI= weight/ Height2circumference measurements: usually taken from around the waist, hips, chest, thigh, and upper arms. Help track progess.
  • M3 Lesson 5: Fitness level assessments
  • Current Fitness level: Fitness is typically assessed in the areas of aerobic fitness, muscular strength and endurance, and flexibility. One mile run- VO2 Max: run a mile as fast as you can and then record your heart rate. curl up or sit up test: do as many curl ups or sit ups you can do in a minute. Push up test: do as many push ups you can in one minute. Sit and reach test: reach out past your feet and do the test 3 times. Do not forget to warm up and cool down- which helps reduce the risk of injury, reduce muscle soreness, and gradually raise your body temperature.
  • M3 Lesson 6: Important Fitness principles
  • FITT Principle: is an acronym that stands for Frequency, Intensity, Time, and Type.You can apply the FITT principle to any of the discussed training types. Principle of Overload: Means placing a greater demand or stress on your body in order to improve your fitness level. Principle of Progression: Means gradually increasing or changing your workout in order to continue to improve your fitness level. Principle of Specificity: States that your body will adapt to meet the specific demands you place on it.
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