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PATH FIT 1 MODULE 4

PATHFit Module 4

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PATH FIT 1 MODULE 4

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  1. MODULE NO. 4 DEPARTMENT:PATHFIT SubjectCode:PF1 CourseTitle:MovementCompetencyTraining SecondSemesterofA.Y.2022-2023 Rationale Toutilizetheresultsofthefitnessstatusasthe referenceintheprescriptionofthecorrectexercisesfor the weakmusclesandinthemaintenanceofthestrongmuscles. SpecificLearningOutcomes DesignIndividualFitnessprogramfollowingtheprinciplesandmethodsofphysicalfitness training. Introducetheprinciples,methodsandphysicalfitnesstrainingprogramsasaguidein designingtheIndividualfitnessprogram. COURSEMODULE ActivatingContent SynchronousSession AsynchronousSession Content/Discussion PrinciplesandMethodsofPhysicalFitnessTraining PhysicalFitnesstrainingexists becausemanwho,asidefromhavinga mindandsoul,isalsoaphysical being. Manwantstobedevelopedphysically throughparticipationinvariousforms of bodilyactivity.Thatiswhy,physical fitnesstrainingworkstowardsbroad goalsofoverallhealthandwell-being, ratherthannarrowgoalsofsport competition,largermusclesorconcerns overappearance. Asimpledefinitionoftraining wouldbethatistheprocessof improvingphysicalfitnessbyexerciseanddiet.Aswithmanydefinitions,however,thereis considerableflexibility,dependingonhowonelooksatit.Websterseesitasaninstruction,which iscarriedoutnotonlymethodicallybutalsoregularly.Trainingisalsoseenasbothanartanda sciencetobringanindividualtoaconditionofbeingphysicallyfitfortheperformanceofanathletic exerciseorcontest. Hence,todesignprogramsthatensurespecificityandsafety,coachesfollowsomebasic trainingprinciples.Asidefromfocusingonfitnesstraining,theseprinciplesalsoapplytopractical (technical),procedural(tactical),andpsychologicaltraining.

  2. MODULE NO. 4 • INDIVIDUALDIFFERENCES • Thisprinciplestatesthatpeoplevaryintheirabilitytodevelopfitnesscomponents (Robbins,PowersandBurgess,2002).Athleticfoundationdifferfromoneathletetothe otherbasedonthefollowinghereditary,maturity,nutrition,rest,sleep,leveloffitness, illness/injury,motivation,andenvironmentalinfluence.Itisbecauseofthesedifferences thatissomehowexpectedthatathleteorindividualsexercisemayresponddifferentlyeven toasimilartrainingprogram.Itisthereforeimportanttonotethatsincedifferencesin trainingresponseisessential,coachesortrainersshouldbeabletoformulateatraining programthatisappropriate totheindividual intermsof his/herpreferences,fitness level, andlifestyle. • ADAPTATION/USE • Thisistheprinciplethatemphasizesthebody’sincreasingabilitytocopewiththeload beingbroughtaboutbythetrainingprogram.Ifthebodypartisregularlyoractively stressedduringexercise,thenitadaptstothosestressesthatleadtoanincreasein performance. • REVERSIBILITY/DISUSE • Thisistheprinciplethatstatesthatchangesoccurringwithexercisearereversibleand ifthepersonstopsexercising,thebodywillde-conditionandadapttothedecreased activity.Ifapersonstopsexercising,fitnessimprovementscanbelost.Fitnessisnot somethingthatisstoredandmaylastforever.Thus,toavoidthisreversaloffitness improvement,anindividualshouldnotstopexercisingbutmayopttodecreasethe frequencyofexerciseandmaintaintheintensitylevel.Whattrainingcanachieve,disuse canundo.Useit,orloseit! • OVERLOAD • Themost basicof alltraining principles,the Overloadprinciple statesthat doing more thannormalisnecessaryifbenefitsaretooccur.Inorderforamuscle(includingtheheart muscle)togetstronger,itmustbeoverloadedorworkedagainstaloadgreaterthanthe usual.Ifmuscularenduranceshouldbeimprovedorincreased,muslcemustsustain exercisesforperiodslongerthannormal.Iftheflexibilitymustbeincreased,thenthe musclesmustbestretchedlongerthantheusual.Ifthebodyduringexercisewillnotbe stressedwithaloadthatisgreaterthanthenormal,thenitwillnotcauseanyimprovement infitness.Therefore,forimprovementinfitnesstooccur,thebodymustbestressed beyonditscurrentlimits.TheacronymFITisanappropriateguideinhelpinganindividual applytheoveloadprinciple.FITstandsforFrequency,Intensity,andTime. • PROGRESSION • Thisistheprinciplethatindicatestheneedtograduallyincreaseoverloadtoachieve optimalbenefits.Theoverloadimposedonanathletemustbeprogressive.Tokeep developing,theindividualmustkeeponoverloading.Thismeansthatthereisgradual increaseinthetrainingload;hence,thereisprogress. • Duringtheinitialstageofabeginner’straining,theindividualshouldbegivenmildto moderatelyintenseexercises.Andbyvirtueoftheprincipleofadaptation,theFITformula maybeincreasedtokeepupwiththeimprovementofthebody.Itisimportanttoprogress • slowlywithconsiderationandemphasisontheFITformulatominimizeoccurrenceof overuseinjuries. • SPECIFICITY • Thisistheprinciplethatstatesthatonlythemusclesorbodysystemsbeingexercised willshowbeneficialchanges.Thismeansthatanindividualmusttrainspecificenergy systemandspecificmusclegroupsinorderforthemtoimprove.Astrength-building exercisemay not domuch in developingcardiovascular fitness, inthe same manner that stretchingorflexibilityexercisesmaydolittleinchangingbodycomposition.Thisistosay thatforimprovementsincardiovascularfitnesstooccur,theheartandlungsmustbe COURSEMODULE

  3. MODULE NO. 4 • specificallyexercisedthroughaerobicactivities,stretchingexercisesmustbedoneto specificallyimproveflexibility,andliftingweightsshouldbeconsideredtoimprove muscularstrength.Furthermore,trainingonemusclegroupwillnotimproveorhavelittle effectontheothers. • Specificityisclassifiedintotwo(2)types:metabolic,whichistrainingaspecificenergy systemandtheneuromuscular,whichistrainingaspecificmusclegroup. • Moreover,trainingforasportwillrequire specifictrainingforthatparticularsport. For • example,runningshouldbepracticedbyrunners,swimmersshouldhaveatraining programspecificallyforswimmingandtennisshouldberegularlyplayedwithtennis players.Thismeans thatthefitness levelattainedin onesport maynotbe enoughtothe othersports.Perfectingaskillinvolvesbiologicalprogrammingaspracticingmeans constantrepetitionofthemovementthatwilleventuallyeliminateconcsiouscontrol. • Thespecificityprinciplesimplystatesthatatrainingprogramshouldbespecificin termsofthesportandtheindividualusingit. • RECUPERATION/RECOVERY • Thisistheprinciplethatstatesthatthebodyrequiresrecoveryperiodsbetween exercisetrainingsessionsinordertoadapttotheexercisestress.Itisduringtheperiod thattheadaptationtotrainingtakesplacebyincreasingenduranceorbecomingstronger. Ifthebodyisallowedtohavetheserecoverysessions,thenthegreaterchanceof achievingoptimumbenefits. • Tobemorespecific,anexerciseprogramshouldallowthebodytohaveatleast1-2 daysofrestinbetweentrainingdaystoallowmusclestorecoverfromtheimmediate effectsoftrainingandtherebyavoidafatiguesyndromeknownasovertraining,acondition thatmayleadtoinjuriesorchronicfatigue. • VARIATION • Thisistheprinciplethatgivesconsiderationtomaintainingtheinterestofthe exercisingindividual.Trainingshouldbeaccomplishedinvariouswaysbecauseonce trainingbecomesrepetitioustoanindividual,thetendencyistofeelboredthatcouldlead tolosingofinterestandmotivation. • TIMEPATTERN • Thisistheprinciplethatgivesconsiderationtothepreferredtimeoftheexercising individual.Exerciseortrainingshouldbedoneanytimeofthedaywhenitisconvenientfor theindividual. • However,inrelationtodigestion,exercisingonetotwohoursafteraheavymealisnot • advisedbecauseitmayresulttoindigestion.Digestiontakesplaceonetotwohoursafter aheavy mealand ifan individualchooses toexercise duringthis time,blood and oxygen neededfordigestionwillnotbeenough,thus,indigestionmaylikelybeexperienced. • PHYSICALFITNESS TRAININGPROGRAMS • TheGoldenRuleinallsportsandPhysicalActivitiesis;WARM-UP,STRETCH,CONDITIONING BOUTOREXERCISEPROPERandCOOLDOWN. • WARM-UP-(Prior toTake-Off Activities) • -Awarm-upareactivitiesperformedimmediatelybeforeanactivityto increasecirculationandheartrate.Warm-upexerciseprovidesan individualoran athletewithtime toadjust from rest toexercise.These exercisesaredesignedtoimproveperformanceandreducethechance ofinjurybypreparingtheathletementallyaswellasphysicallyforhis orhersport.Physiologically,awarm-upelevatesbodytemperatureand increasebloodflow. COURSEMODULE

  4. MODULE NO. 4 • -Theintensityanddurationofawarm-upmustbesuitedtothe individual’sphysicalcapabilitiesandadjustedtotheexistingconditions. Generally,awarm-upshouldbeintenseenoughtoincreasebody temperatureandcausesomesweatingbutnotsointenseastocause fatigue.Awarm-upshouldbemoreintenseincoldweather. • BENEFITSOFAGOOD WARM-UP • Increasebodyandtissuetemperature. • Increasebloodflowthroughtheactivemuscles. • Increaseheartrate,whichpreparesthecardiovascularsystemforwork. • Increasetherateofenergyreleaseinthebody(themetabolicrate). • Increasetheexchangeofoxygenfromhemoglobin. • Increasespeedatwhichnerveimpulsestravel,facilitatingbodymovements. • Increasereciprocalinnervationefficiency(allowingmusclestocontractandrelaxfaster andmoreefficiently.) • Decreasemusculartension. • Enhancedabilityofconnectivetissuetoelongate. • Helpinpreparingtheathletepsychologically. • STRETCHING • Stretchingreferstotheprocessofelongationandisoftenincorrectlyconsidered.Synonymous withwarm-upbecauseitiscommonlydoneduringthewarm-upportionofatrainingprogram. Consequently,someindividualsmakeacommonmistakeofstretchingcoldmusclesbefore beginningtheirworkout,ratherthanfirstwarmingupthebodywithsomelargemuscleactivity suchaswalkingorjoggingfor5-8minutesuntilperspirationisevident.Atthispoint,body temperaturehasbeenelevatedtwotofourdegreesandmusclescannowbesafelystretched. Keepinmindthatyou warm-uptostretch,youdonotstretchto warm-up. • WHYSTRETCH? • Researchhasshownthatdailystretchingroutineorstretchingduringwarm-upexercise willgivethefollowingbenefits; • Stretchingcanoptimizeanathlete’slearning,practice,andperformanceofmanytypes ofskilledmovements. • Stretchingcanincreasetheathlete’smentalandphysicalrelaxation. • Stretchingcanpromotedevelopmentofbodyawareness. • Stretchingcanreduceriskofjointsprainormusclestrain. • Stretchingcanreduceriskofbackproblems. • Stretchingcanreducemusclesoreness. • Stretchingcanreduceseverityofpainfulmenstruation(dysmenorrhea)forfemale athletes. • Stretchingcanreducemuscletension. • WHATSTRETCHINGTECHNIQUETOUSE? • Stretchingexercisesareperformedinavarietyofways,dependingonyourgoals,abilities, andstateoftraining.Forexample,aworld-classgymnastorablackbeltinkaratemayperform moreadvancedstretchesthatindividualwhoarebeginningstretchingprogramssimplytoimprove theirpersonalhealthandfitness.Therearefivebasicstretchingtechniques: • Static COURSEMODULE

  5. MODULE NO. 4 Ballistic Passive Active PNF-ProprioceptiveNeuromuscularFacilitation STRETCHINGGUIDELINES: Warm-uppriortostretching. Developapositivementalattitude. Isolatethemusclegrouptobestretched. Moveslowlyandsmoothlyintothestretchtoavoidinitiationofthestretchreflex. Usepropermechanicsandstriveforcorrectalignment. Breathenormallyandfreely,butaccentuateexhalationwhenmovingdeeperintoa stretch. Holdastretch(usuallyabout10to30seconds)andrelax.Donotstrainorpassively forceajointbeyonditsnormalrangeofmotion. Concentrateandcommunicatewhenstretchingwithapartner. Comeoutofeachstretchascarefullyasyouwentintoit. CONDITIONINGBOUTOREXERCISEPROPER Thisisthephasethatfollowsthestretching.Thisphasefocusesonthe intervention/exercisesyoucreatedtoenhancecertaingroupofmusclesinordertoimprove performance.Thisphasewilllastaccordingtoyourindividualfitnessprogram. COOL-DOWN THEIMPORTANCEOFACOOL DOWN Thejustificationforacooldownperiodfollowinganyofyourvigorousworkoutsisquite simple.Bloodreturnstotheheartthroughsystemsofveins,thebloodispushedalongbyheart contractions,andtheveins’milkingactionisassistedbymusclecontractionduringexercise.Veins contractorsqueezeandmovethebloodforwardagainstgravitywhilevalvespreventtheblood frombackingup.Ifyoustopexercisingsuddenly,thismilkingactionwillalsocease,andblood returnwilldropquicklyandmaycauseBloodPooling(bloodremaininginthesamearea)inthe legs,leadingtodeepbreathing,whichmayinturnlowercarbondioxidelevelsandproducemuscle cramps.Atthispoint,bloodpressuredropsprecipitouslyandcausestroubles.Thebody compensatesfortheunexpecteddropinpressurebysecretingasmuchas100timesthenormal amountofahormonecallednorepinephrine.Thishighlevelofnorepinephrinecancausecardiac problemsforsomeindividualsduringtherecoveryphaseofvigorouslyexercisessuchasa marathonortriathlon. Thefinalthreetoeightminutesofyourworkoutinvolveaperiodofslowlydiminishing intensitythroughtheuseofaslowjogforatleast800metersatapaceofonetotwominutes per 200meters.Theidealcool-downshouldtakesplaceinthesameenvironmentastheworkout (exceptinextremelyhotorcoldweather),lastatleastfiveminutes,andthenfollowedbyabrief stretchingperiod.Bystretchingattheendoftheworkoutasthefinalphaseofthecool-down period,youarehelpingfatiguedmusclesreturntotheirnormalrestinglengthandamorerelaxed stateandreducingyourchancesofmusclesorenessthefollowingday. COURSEMODULE

  6. MODULE NO. 4 SettingApplication Assessment/Reflection/Action Studentswilldesignanindividualizedfitnessprogramusingthetemplate(form4). EstablishingFeedback Studentswillbeaskontheirexerciseprogramandmakefeedbackandtheywillalsosuggest activitiesthatisappropriatetotheirabilities. ResourcesandAdditionalResources VirginiaD.Ayco,Ed.D(2007).PhysicalFitnessforCollegeFreshmen.SampalocManila:Rex Bookstore,Inc. CandoJM.,Banawa,E.,Biong,C.(2010).FoundationofPhysicalFitness.Malabon:Mutya PublishingHouse,Inc. ClaritaP.Dinoso, Ed.D(1990).Gymnastics. QuezonCity:RexBookstore,Inc. Jimena,E.,Dagoon,J(1999).MakingFitnessyourOwn.Sampaloc,Manila:RexBookstore, Inc. Belmonte,Pet.al(1998).PhysicalEducationHandbook.QuezonCity:RexBookstore,Inc. COURSEMODULE

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