Assessment Procedures

Transcription

1 Assessment Procedures Assessment Weight Training Participation = 25% Cardiovascular Participation = 25% Weight Training Technique = 25% Test = 25% Fitness Training/ Participation 1) Participates as an attentive spotter/partner when needed 2) Uses proper safety techniques when lifting 3) Workout sheet completed Cardiovascular Participation Assessment (based on a 1-10 point grading scale) *While using a heart rate monitor, the cardiovascular participation grade will be determined by the percentage of time the student exercises within their target heart rate zone. 1-2: minimal movement and participation 3-4: mostly inactive; minimal effort 5-6: moderate activity and participation 7-8: active participation; displays effort 9-10: continuous movement; engaged throughout activity Weight Training Technique Assessment: 1 Completes exercise with full Range of Motion (ROM) 2 Appropriate body position 3 Correct grip 4 Exercises done in a slow controlled manner, no swinging of weights 5 Proper breathing throughout exercise

2 Certification Regulations To Earn Certification: 1. Score a minimum of 75% on the written certification exam 2. Turn in a completed workout sheet 3. Practical Assessment (only completed by those who wish to become certified) Basic Terminology Volume- The number of sets & reps used in a particular workout or phase. Intensity- The amount of weight used in a set, workout, or phase. Accommodation Decrease in the response to a given exercise over time (plateau). Sets Grouping or repetitions. Repetition One complete movement of an exercise. Variation Change of routine to avoid accommodation. Core Lift- An exercise that is directly related to improved sports performance and power. Core lifts involve the use of many major muscle groups at once. Assistance Lifts- all other exercises are assistance lifts, which are a variety of exercises that work the smaller muscle groups of the body and therefore assists with the improvement of the core lifts. o Assistance lifts should always follow the completion of the core lifts. o Assistance lifts are not greatly responsible for increases in muscular size, strength, or power but are necessary to accomplish muscular balance. o Examples include; bicep curls, lateral raises, triceps exercises, leg curls, etc. 2

3 Workout Stages 1. Warm-up 5 to 10 minutes before exercise. A warm-up gets you mentally ready for exercise, and increases body temperature, which makes the muscles and joints more flexible and less prone to injury. One should reach the point of mild perspiration, not fatigue during a warm up. 2. Conditioning Period- The "actual workout". 3. Cool Down- a tapering off period after your conditioning that will help prevent tightness and muscle soreness. This is the best time to increase flexibility by doing stretching exercises. 3 Factors That Affect Fitness 1) OVERLOAD-To develop and increase strength and muscle tone you must progressively overload the muscles; or make the muscles work harder than normal. Overload is performing exercise in greater than normal amounts to get an improvement in physical fitness (working the body harder than it is normally worked). The overload principle is the basis for improving physical fitness. The overload principle may be accomplished by manipulating the F.I.T. Principle. For example: in order for skeletal muscles to get stronger, a progressively heavier load must be placed upon them throughout the training cycle. Utilizing the same weight from week-to-week will not increase strength, power, muscular endurance, or muscle size. To accomplish overload *Frequency- how often you exercise. (Number of workouts per week) *Intensity- How hard you exercise. (Amount of weight used) *Time- how long you exercise. (Sets and reps) 2) NUTRITION- In order for the muscles to grow they must receive adequate nutrients. 3) REST- Muscles grow stronger when you are at rest, not when you are working out. If adequate rest periods are not allowed between workouts gains in muscular strength and endurance will be limited. 3

4 Order of Exercise Follow the order of the prescribed workout that was distributed by your teacher. MULTI BEFORE SINGLE JOINT EXERCISE always do the multi joint exercises before single joint exercises. Multi joint exercises employ use of more than one joint for a given exercise, for example: the squat - ankles, knees, hips, and spine. Spotting & Safety Exercises where spotters are MANDATORY: Squat Bench Press Dumbbell Shoulder Press DB Triceps Extension Always check the positioning of the safety bars before using the squat racks. 4

5 Southside Fitness Center Rules 1. Students are not permitted in the office. 2. Proper attire must be worn: (T-shirt, shorts or sweat pants, sneakers) Do not wear jewelry such as loose necklaces, bracelets, hanging earrings or watches. 3. Only lift under the direct supervision of a certified supervisor or PE instructor. 4. Students must use an approved workout; workouts designed by individuals other than the fitness center staff must be approved. 5. Follow warm-up and cool-down procedures 6. Spotters must be used for all mandatory spotting exercises 7. Collars must be used when doing squats and any exercise in the husker & half rack stations 8. Strip all bars and machines of weights after use 9. Rack all plates in the proper location 10. Rack all dumbbells in the proper location on the dumbbell racks 11. Wipe down each piece of equipment after use 12. Plastic water bottles only permitted, no gum, food or drink in fitness center. 13. Show respect for equipment and facilities at all times; spitting in or defacing the facility is not tolerated. 14. Report any facility related injury or facility equipment irregularity to the supervisor. 15. Understand that supervisors have authority over all fitness room conduct and use of equipment and may expel an individual from the facility for failure to follow these instructions. 5

6 Using A Workout Sheet Procedures for using the sheet: 1. Write your name in the space provided 2. Write the date in the space provided 3. Write the weights used for each of the three sets in the columns Name Workout A 1) Squat 2) Dumbbell Bench Press 3) Front Lat Pulldown 4) Lateral Raise 5) Curls 6) Tricep Pushdown 7) Situps Workout B 1) Bench Press 2) Leg Extension 3) Dumbbell Shoulder Press 4) Preacher Curls 5) Dumbbell Tricep Extension 6) Hip Raise 7) External Rotation Workout C 1) Leg Press 2) Leg Curls 3) Incline Bench Press 4) Dumbbell Rows 5) Hammer Curls 6) Tricep Kickback 7) Alternate Crunch 8) Internal Rotation Sets and Reps: Rest between Sets: Intensity Progression: 2x10 45 seconds 1 minute Increase weight used for each exercise every week 6

7 9 th Weight Training Certification Self-Assessment Name: Period: Cycle Day: Directions: Check all that apply to each exercise Core Lift Assistance Lift Multi Joint Exercise Single Joint Exercise Rotator Cuff Exercise Squat Leg Press Bench Press Front Lat Pulldown Leg Extension Leg Curl Curls Dumbbell Triceps Extension Dumbbell Shoulder Press Situps Medicine Ball 1/2 Twist Internal Rotation External Rotation 7

8 General Strength Training Procedures 1. Warm-up with light weights 2. Share the equipment, especially the machines. Work in others when people are waiting. 3. Do the workout in the exact order listed whenever possible. 4. Gradually increase the weight (intensity) used for each exercise every week. (PRINCIPLE OF OVERLOAD) 5. Do not hold your breath when lifting. 6. Record the weight used for each set on the workout sheet. 7. Secure a spotter when appropriate. 8. Use perfect technique in every exercise going through the full range of motion - avoid using momentum. 9. Replace all weights to the racks and strip all bars when finished. 10. Utilize a one-minute rest period between sets. 11. Stretch after every workout. 12. Do not neglect your abdominal muscles (muscular balance) 13. Experienced lifters please help those with less experience. ** Continue working out until dismissed to the locker room. 8

9 Cardiovascular Fitness Aerobic Means with oxygen Aerobic activities are those that enable the cells your body to utilize oxygen during extended periods of using energy. Anaerobic Those activities that are done at such a fast rate of speed (or heart rate) that your sells do not have enough time to utilize oxygen. Calculating Target Heart Rate: The Target Heart Rate is the range between 70% and 85% of Max Heart Rate. This is the working INTENSITY that one needs to attain during a cardiovascular workout in order to improve aerobic fitness. Step #1: Age = Max Heart Rate Step #2: MHR x 70% Step #3: MHR x 85% Calculate the MHR & THR for a 14, 15 or 16 year-old person: F.I.T. Principle for Cardiovascular Fitness Frequency- minimum of 3 times per week, eventually overload by increasing to 5 to 6 times per week. Intensity - exercise within target heart rate. Time - Minimum of 20 minutes. However, if you have been sedentary, any time devoted to exercise will lead to improvements. Type Examples of Overload, Progression & Specificity for Cardiovascular Fitness: Overload: o Frequency: o Intensity: o Time: Progression: Incremental steps to accomplish your goals. Specificity: Specific exercise for a specific activity. Benefits of Cardiovascular Fitness: 1) Stronger heart muscle 2) Improved coronary and peripheral circulation 3) Lower heart rate 4) Reduced risk of stroke 5) Reduction in blood pressure 6) Greater chance of surviving a heart attack 7) Reduced LDL cholesterol 8) Improved cardio respiratory function 9) Increased HDL cholesterol 10) Increased stroke volume and cardiac output 11) Resistance to atherosclerosis 12) Decreased resting heart rate 9

10 Using A Cardiovascular Workout Sheet 1) Write your name in the space provided 2) Write the date in the space provided 3) Record your target heart rate in the space provided. You want to be in your target heart rate a minimum of 20 minutes. 4) Record the number of minutes you were in your TRH in table 2 the space provided. Target Heart Rate: Table # 1 Workout A Workout B Workout C Treadmill Stationary Bikes Jump Rope Ellipitical Rowing Machine Track Arc Trainer Spinning Bikes Aerobics/steps Jacobs ladder NOTES: 10

11 Table # 2 in Zone (>140) in Zone (>140) in Zone (>140) in Zone (>140) in Zone (>140) in Zone (>140) in Zone (>140) in Zone (>140) in Zone (>140) in Zone (>140) in Zone (>140) in Zone (>140) 11

12 Flexibility Types of Stretching: STATIC - (stretch & hold) Slowly moving the muscle to a point of MILD TENSION and holding the position for 15 to 30 seconds. Static stretching is the safest form of flexibility training. Dynamic Gradually increasing reach and range of motion while limbs are moving. (Swinging your arms round in circles, kicking an imaginary ball, walk lunge) BALLISTIC - (bouncing) Stretching very quickly using bouncing type movements. Rapid/ballistic stretching sets off the STRETCH REFLEX, which will cause the muscle being stretched to contract, which is exactly the opposite reaction desired when stretching. IMPROVING FLEXIBILITY: To improve flexibility one must stretch the muscles farther than you are accustomed (principle of OVERLOAD). Tendons and ligaments remain a constant length; flexibility training only increases the flexibility of muscles, not tendons and ligaments. F.I.T. Principle for Flexibility: Frequency - Minimum of 3 times per week. Intensity- The muscle must be stretched beyond its normal length; to a point of MILD tension. Time - Gradually increase the length of time in a static stretching position from 15 to 30 seconds. Increasing the number of repetitions of an exercise would also increase time. *FLEXIBILITY IS SPECIFIC TO EACH JOINT. Examples of Overload, Progression & Specificity for Flexibility: Overload: Progression: Specificity: STRETCHING TIPS: Breathe while stretching; don't hold your breath. Hold each stretch a minimum of 15 seconds. Do not contract your abdominal muscles while stretching. Try to relax as much as possible Benefits of Flexibility: 1. Greater work efficiency 2. Less chance of muscle injury 3. Decreased chance of back injury 12

13 Name: Period: Fitness Training Certification Worksheet Directions: Fill in the name of the muscle used for each exercise. Be sure to use the medical name for each! Exercise Major Muscle Groups 1) Squat 2) Leg Press 3) Leg Extension 4) Prone Leg Curl 5) Hip Adduction 6) Hip Abduction 7) Chest Press 8) Overhead Press 9) Assisted Dip/Pull-ups 10) Seated Rows 11) Ab Crunch 12) Back Extension 13) Arm Extension 14) Arm Curl 15) Dumbbell Bench Press 16) Dumbbell Curls 17) Dumbbell Tricep Extension 18) Sit-ups 19) Medicine Ball Half Twist 20) Front Lat Pull Down 21) Sit-ups 22) Medicine Ball Half Twist 23) Front Lat Pull Down 13