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Sophomore Conditioning Review

Sophomore Conditioning Review. Skill Related Health Components. Skill Related Health Components. Health Related Fitness Components. Health Related Fitness Components. Sports and Health Components. Power = shot put, football, baseball

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Sophomore Conditioning Review

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  1. Sophomore Conditioning Review

  2. Skill Related Health Components

  3. Skill Related Health Components

  4. Health Related Fitness Components

  5. Health Related Fitness Components

  6. Sports and Health Components • Power = shot put, football, baseball • Cardiovascular endurance = cross country, swimming, bicycling • Coordination = kicking a soccer ball, hitting a tennis ball • Speed = 100 yard dash, 50 yard swim

  7. Sports and Health Components

  8. How To Develop Muscular Strength Muscular Endurance Lifting light weights With many reps • Lifting heavy weights • With low reps • Plyometrics • Explosive jumping movements • Jumping on ply boxes

  9. Core Fitness • Includes: • abdominals, hips, hamstrings, lower back, and gluteus maximus • Exercises: • sit-ups, curl-ups, squats, power cleans, deadlift • Fact: • strong core reduces low back pain and injury AND Strong core improves health and skill related components of fitness

  10. Parts of a Work Out • Warm up • Before exercise • At least 5 minutes • Increases HR, prepare body for exercise • Aerobic • The series of exercise the last a minimum of 20 minutes • Cool down • Prevents blood pooling in your legs • Stretch muscles

  11. F.I.T. Principle

  12. Weight Room Terms • Reps • exercise executed in the proper manner one time • Set • recommended number of repetitions • Routine • a program of exercises

  13. Fitness Test and Assessments Fitness Test Skill/Health Related Component Speed Cardiovascular endurance Agility Core endurance Balance Plyometrics Power flexibility • 20/40 • Pacer • Dot drill • Medicine ball tap • Pods • Cone hops • Vertical jump • Sit-n-reach

  14. BFS Lifts and Muscle • Muscles Affected

  15. Proper Form Bench • Feet flat on floor • Hips and back on bench • Hands shoulder with apart on bar • SPOTTER • Behind the head of person benching with 2 hands in center of bar

  16. Proper Form for Squat • Eyes focused on upper wall • Knees directly over toes • Athletic stance: feet shoulder distance, with feet forward • Bar evenly resting on trapezius • SPOTTER • standing behind the person who is squatting

  17. Proper Form for All Standing Core Lifts • Athletic and jump stance • Straight back • Use legs to lift • Eyes focused on upper wall SPOTTER- Need one spotter

  18. Proper Form Important • Reduce and prevent injuries

  19. Heart Rate 101 • To locate pulse: 2 fingers on wrist (radial) or neck (carotid) • To find RESTING HEART RATE: take pulse at rest, in the AM before getting out of bed • To determine MAX HEART RATE: 220-age • Active Heart Rate = TARGET HEART RATE = optimal HR range for exercise benefits

  20. Goal Setting • Realistic and measurable • When setting goals consider: • Areas you are weak in • Amount of time you have to reach goal (time frame) • Benefits

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