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- Cardiovascular Training
- Left-walking low intensity. Right- speed walking, med. intensity
- Right-Running, high itensity
- Resistance Training
- Flexibility Training
- A foam roll to work out knots in muscles
- High kicks before practice to prevent any injuries.
- Measured by the ability of the body to get blood and oxygen to the muscles, the exercises consist of six types. Which consist of low intensity, using 40-60 percent of the max heart rate, medium intensity, using 70 percent of the max heart rate, and high intensity using 80-85 percent of the max hear rate. Aerobic interval training consists of intervals of moderate to high intensity aerobics, anaerobic interval training are intervals of high and low exercises, and circuit training consists working the entire body through different workouts.
- Measuring Health and Fitness
- Used to improve muscle fitness from outside forces on specific areas of the body. The intensity and amount of areas worked on depending each individual person's fitness.
- There are two types of flexibility training, one being self-myofascial release, or SMR which is similar to static stretching, and dynamic stretching. Static stretching and SMR, are focused on one part of the body, on muscles that are tight. Dynamic stretching is usually used before an exercise on a specific muscle group through repeated motions.
- Fitness Principles
- Objective assessments use measurements such as weight, resting heart rate or RHR, blood pressure, BMI, and circumference measurements. While subjective assessments are goals a person has, eating habits, or anything that may change physical activity.
- There are multiple test to determine a person's fitness level such as the Vo2 Max or one mile run that finds the maximum oxygen utilized, curl up test, or push-up test to see how many can be done in one minute, and the sit and reach test that measures flexibility.
- FITT stands for Frequency, Intensity, Time, and Type. With this are two other principles', the principle of overload, where some places more stress to improve their fitness. And, principle of progression, where some gradually increase the intensity to improve fitness level.
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