Unit 8 gym 10

Suggested training for core exercises

A core exercise is any movement that uses the trunk of your body without support. Abdominal crunches, sit-ups on a fitness ball, and various leg lifts will all access your core. While some muscles should only be worked out every other day, core muscles don't need a day off

suggested training for flexibility

Always remember to warm up before you stretch. Flexibility training is best done at the end of a workout when your muscles are warm and more open to movement. Ideally, you should stretch for 5-10 minutes after any workout and consistently at least three times a week to feel the benefits. Yoga is a perfect practice for this part of your training.

Reversibility

Any advancements you make while training will be reversed when you stop. Harsh, but true. If you take a break from your training or don't do it often enough, you will lose fitness and the ability to meet your goals. There's a reason why athletes are dedicated, driven people! *Say you are a gymnast: If you don't nail that uneven bar routine every time a week before the big meet, you may not have the capacity to do it when it counts.

Reflection

But while there's a lot to focus on, the main things to remember are pretty simple—take care of yourself, push yourself, and love yourself. With this brilliant trio, there's really no way you can fail. Find what you enjoy, what you are good at, and what inspires you to achieve a healthy lifestyle. If you keep up the effort and follow your personal fitness plan, one day you will wake up with a whole new level of strength, energy, and contentment, and you will know you've made it!

Signs You Might Be Overtraining

Constant muscle soreness Elevated resting heart rate More sickness than usual More injuries than usual Irritability and moodiness Loss of motivation Decreased appetite Weight loss Depression Insomnia

Strength Training

Muscular fitness is a key part of your overall program. Strength training at least twice a week will help you develop muscles and increase bone strength. Building muscle burns calories, helping with weight loss, and can be done with free weights, resistance machines, or through exercises using body weight.

it's important to treat others you play with as you, yourself, would like to be treated. This goes for coaches, referees, judges, teammates; respect them all, and especially yourself, by always behaving in a professional and upstanding manner.

This attitude includes: Playing fair and never "cheating" Following the rules of the sport Respecting the judgment of the officials even if you disagree Treating opponents with respect Avoiding the desire to gloat upon winning

Suggested training for strength training

This does not have to involve a pricey gym membership. Weight training can be done using any kind of heavy object, as long as you can maintain a firm grip. Sit-ups, push-ups, and squats all improve muscle strength and can be done anywhere, anytime. As long as you are using proper form, the type of weight you use doesn't matter.

Aerobic Fitness:

This is the cornerstone of most fitness training programs. As we know, this exercise brings oxygen into the blood and requires you to breathe harder. This, in turn, keeps your heart and lungs strong and helps the transport of blood as you move.

ROM

Your ROM is explored through flexibility training; however, it also comes into play during any workout, just by moving your body and noticing what it can do and how far it can stretch. Jumping jacks, leg squats—these things test your ROM and maintain your overall capability. As a fit person, the main goal for your ROM is to avoid injury so you can continue to have an active, happy lifestyle—one that allows your joints to move freely and flexibly. Your ROM is compromised when you suffer from pain, swelling, and stiffness in the joints, all of which can prevent you from enjoying exercise.

Specifity

Your training must match the requirements of the sport or activity you hope to do. To improve fitness and meet your physical expectations, you will need to train in a way that speaks to that ability. *Say you are a skier: You will need to do a lot of squats and thigh exercises that will allow you to hold a "tuck" position on the slopes.

fitness training

allows you to work towards the larger goal of overall health and well-being instead of just focusing on one specific area, such as sports competitions or performance

active ROM

can be done independently and will demand care and reasonable expectation. How do you test your own ROM? While there is an instrument called a goniometer that measures angles at the joint and can show degrees of motion, all you really need is your body. When you use flexion, or the action of bending a limb or joint, and abduction, you can learn a lot about your own ROM

active-assistive ROM

is more progressive, allowing you to do some of the movement while a therapist pushes carefully in some directions, knowing what will be best even though it may not feel good. In the case of the knee, this is especially true, as the body seems to be sending out the message Stop! But the knee actually needs the gradual movement to restore itself to full capacit

There are three primary types of exercise related to your ROM that can be integrated into your fitness program:

passive ROM, active-assistive ROM, and active ROM

Timing

Decide how long you plan to train and how often. Because you are training for a shorter, more intense period of time in order to meet a clear goal, it should have an end date. Working with a clear, set amount of time will establish boundaries and allow you to push hard, knowing it will all come to fruition at some future point. *Say you are a triathlete: Because there's only two months until your Iron Man competition, you will need to set up an effective training schedule for the next eight weeks that will propel you towards that performance day. Once the race is over, your training is too.

Moderation

Even the most devoted athlete knows all training requires rest periods which allow the body to adapt. Overtraining can lead to injury and the loss of certain fitness dreams. Everybody who wants to be fit needs to understand moderation and how to take a break when you need it!

A Method to the Madness of Training

Even though it's easy to feel your fitness coming on—muscles feel stronger, posture feels taller, motions feel easier—not everyone is a fan of assessing their program so subjectively. And when you are reaching for a more serious athletic goal, it may not be enough. For some, training is best observed through scientific principles that offer empirical proof of advancement. Assuming your exercise program is appropriate for your age, gender, and current fitness level, there should be no problem achieving the correct target heart rate in any given activity

sportsmanship

Fair and generous treatment of others

flexion

For example, your elbow is a hinged joint that can only move in a few directions but should still be able to provide full motion from extension to flexion

Some easy active ROM tests are:

Forward flexion—can you touch your toes? Arm abduction—can you raise your arms sideways, above your head? Arm flexion—can you raise your arms in front, above your head? Hip abduction—can you lift your leg to the side? How far?

Suggested training for aerobic fitness

Healthy adults are recommended 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous exercise. This training plan should be spread out over the course of a week and can be easily combined with other activities.

longevity

that also extends your life and makes living a whole lot nicer

range of motion (ROM)

the distance you can move a specific joint or body part

abduction

the movement of a limb away from the body's midline

conditioning

training through a fitness regime

Overtraining

training too much

passive ROM

used on a joint that is inactive due to injury or disease. During this exercise, your body is stretched by a therapist who can assess soft tissue ability and push the joints to just the right level so as to invite movement. Remember, the nervous system is listening carefully for signs of alarm, so this is always done with care.

Remedies for Overtraining

Rest Slow down and reduce workouts Split training so different muscle sets have longer breaks in between workouts Deep-tissue massage Temperature therapy with hot or cold packs

Progression

Rome (and your fitness) was not built in a day. Start slowly and gradually increase the amount of exercise, continuing to overload, until you feel improvement. You are carefully pushing yourself to reach a little bit farther each time until you reach your goal. *Say you are a sprinter: You might run repeats of the same piece of track, starting with just five on the first day, but you continue to add more and more, trying to complete each repeat in the same amount of time. When you go back to running just one or two, you will be surprised to see that your speed has increased.

When planning a more disciplined training program, be sure to consider these principles:

Specificity, Overload, Progression, Reversibility, Timing, Intensity, and Moderation

You really thought you could beat your opponent, and the disappointment is almost too much to bear. Why the need for dignity? Can't you just behave honestly and let people know you are upset?

Sportsmanship is steeped in the belief that the sport or activity you're doing is being enjoyed for its own sake and not solely about your personal needs as a competitor. Sure, there will be disappointing moments, but taking defeat well means being a real "winner" who can move on to the next challenge with courtesy and the knowledge that other people deserve to win sometimes too. It requires virtues like self-control, fairness, courage, and persistence—all excellent attributes in life as well as in sports.

Suggested training for balance training

Balance training does not have to be drastic. Simple exercises like standing on one leg for increasing periods of time helps considerably, and when these things become too easy, just close your eyes and you'll see how hard it becomes all over again!

Time Out for History: Sportsmanship in Ancient Greece

Looking back thousands of years to Greek athletics, it's clear that these guys meant business when it came to winning. Greek heroes placed enormous value on victory, in any contest, so the hunger to be the best was often all-consuming. But even then, competition was always tempered by a sense of fairness and reciprocity. The chariot race in the classic book The Iliad is a great example. When the young hero, Antilochus, bests his opponent Menelaus by using an unfair maneuver, his win is quickly contested by everyone in the arena. Although Antilochus' horse was the fastest, the young man recklessly endangers both himself and his competitor by using a risky strategy not endorsed by the games. And so, he is awarded second place despite his best efforts to beat Menelaus by any means. Even in the day when athletics were really more of a blood sport than anything else, and whole festivals were devoted to the raw and often vicious competitiveness of their participants, there was still at least a vague sense of guilt when it came to the primitive desire to simply crush your opponent

Intensity

Only you know how hard you should train. If you have a coach, they will probably have some pretty clear ideas as well, but mostly, it's up to you to assess if your body is doing all that it can. In that way, intensity is a choice. How hard can you push to reach your goal? This is a moving target and different for everyone, depending greatly on individual stamina, discipline, and personality. *Say you are a boxer: Intensity is an important part of your training schedule because there is an emotional piece to "fighting" your opponent. You will need to pump up this piece of your training in order to face that person with only your personal best on hand.

Overload

People often tell you not to do more than you can handle, but in terms of training, this is not the case. Athletic training occurs when you work your body harder than you normally do, training and teaching it to do something extraordinary. *Say you are a rower: When training for a race, you may use heavy wooden oars during practice before switching to lighter graphite oars on race day.

Balance Training

The older we get, the more balance becomes an important element of our fitness, as it does deteriorate with age. Avoiding injury related to falling is critical later in life, as healing also slows down. That said, everyone can benefit from balance training, as it stabilizes core muscles and increases overall coordination and reaction time.

Core Exercises

When your back, knees, or shoulders hurt, the pain can often be attributed to your core. Although it seems strange, the center of your body is a point of strength that translates stamina to the rest of you. When it's not physically strong, the rest of the body has to compensate for its weakness and can develop problems as a result. The muscles in your abdomen, lower back, and pelvis are all known as your core and must be addressed in a well-rounded fitness program. These exercises help train your muscles to brace the spine and provide stability for the upper and lower body.

info

Whether you design your own fitness program or find a trainer to help you, the exercise plan you choose should include all of these elements. Depending on your fitness goals, your routine may be more strength-oriented or cardio-based, and that's fine. As long as you embrace the overall combination, your fitness program should stay balanced.

ROM tests

While these tests will look slightly different for everyone, you should not notice any pain or limitations in your movements. Similarly, if one side appears noticeably different than the other, that could be a sign that your ROM is limited for some reason. Regardless of your movement ability, it's important to maintain the range you currently have, making sure it does not diminish over time. This can lead to stiffness, pain, and a lot of chronic issues.

Flexibility

Without flexibility, injury is almost a guarantee because stretching increases your muscles' ability to respond well to unexpected, jarring movements. Most importantly, flexibility improves your range of motion