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Presentation Package for Concepts of Fitness & Wellness 9e

Presentation Package for Concepts of Fitness & Wellness 9e. Concept 8 Active Aerobics, Sports, and Recreational Activities. Vigorous physical activity, including active aerobics, sports, and recreational activities, promotes health, fitness, and enhanced performance. Online Learning Center.

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Presentation Package for Concepts of Fitness & Wellness 9e

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  1. Presentation Package for Concepts of Fitness & Wellness 9e Concept 8 Active Aerobics, Sports, and Recreational Activities Vigorous physical activity, including active aerobics, sports, and recreational activities, promotes health, fitness, and enhanced performance.

  2. Online Learning Center Presentation Overview Discussion Activity • 3 types of vigorous physical activity • Aerobic Activities • Sports • Recreational Activities • Examples • Self-management & behavioral skills

  3. STEP 2Vigorous Aerobic Activities • At least 6 METS (6x more intense than resting) • Significantly elevate HR • Examples • Jogging • Aerobic Dance • Cycling

  4. Aerobic Activities • Continuous • Large muscle groups • Rhythmic • Low muscle fatigue Activities can also be classified as continuous or intermittent.

  5. STEP 3 Vigorous Sports & Recreation • Continuous or intermittent(see next slide) • Sports • Basketball • Soccer, Hockey • Racquetball • Recreation • Hiking, Skiing • Kayaking • Rock Climbing

  6. Continuous vs. Intermittent Activity • Continuous aerobic activity • + Efficient, convenient • - May be boring for some • Intermittent aerobic activity • + More exciting for some • - Requires more time • - Increased risk of injury

  7. Vigorous Physical Activity Vigorous physical activity provides additional health benefits and can be an enjoyable way to be active for some people.

  8. More Examples… • Walking (must be intense enough) • Swimming • Requires skill • Target HRs should be set 5-10 beats lower due to water environment • Group Exercise Classes • Spinning* • More… Photo: Creative Commons Flickr

  9. Vigorous Sports Activities • Some sports are more active than others • Higher intensity when it involves more muscle groups • Tennis, soccer, basketball • Less intense sports • Golf - emphasis is more on skill and technique • Any sport can be more or less active depending upon how you play it. • Half-court basketball vs. full court

  10. Characteristics of Popular Sports • Lifetime sports • Primarily individual • Wide levels of ability (handicap system) The top participation sports are very different than the top spectator sports. Photo: Creative Commons Flickr

  11. Self-management guidelines to improve sport performance • Concentrate on general skills first; focus on the details later • Do not emphasize too many details at one time (paralysis by analysis) • When skill is learned, skill analysis of performance may be helpful • Early stages, avoid competition • Sports skills must be over learned • Performance may get worse before it gets better • Mental practice may aid in learning • Try not to practice in front of other people • There is no substitute for good instruction

  12. Click for Lab 8a Info Characteristics of Popular Activities • Individual or small groups • Self-promotional • Little skill needed Photo: Creative Commons Google Images

  13. Self-Management Skills to Promote Interest in Activity • Make efforts to improve skills and confidence in activity • Choose non-critical and self-promotional activities (e.g., walking) • Accept your self and your abilities and reduce level of self-criticism

  14. Click for Lab 8b Info Behavioral Skills to Maintain Activity • Self-monitor physical activity to help you stick with your plan • Consider combining moderate and vigorous physical activity to meet guidelines (e.g., cross-training)

  15. Vigorous Activity: Summary • 3 types of activities at STEP 2 and STEP 3 of the Pyramid • Aerobic activities • Sports • Recreation • Continuous or intermittent • Find something you enjoy! End of presentation

  16. Online Learning Center Supplemental Info Lab Information Discussion Activity

  17. Return to presentation Lab 8a InformationThe Physical Activity Adherence Questionnaire • Respond to all of the items regarding the factors that influence your physical activity adherence • Determine your scores and ratings for predisposing, enabling, and reinforcing factors • Discuss these factors and any you may need to change to increase your prospects for lifetime activity

  18. Return to presentation Lab 8b InformationPlanning and Logging Participation… • Use a planning calendar to schedule several aerobic exercise sessions in a given week • goal is at least 3, 20 minute bouts a week • Keep a log of your actual exercise sessions and tally the number of minutes you spend • Discuss logging experiences

  19. Discussion Activity Return to presentation When you hear the phrase “vigorous physical activity,” what activities come to mind?

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