Notesale: Turn your study into money

Document Preview

Extracts from the notes are below, to see the PDF you'll receive please use the links above

---

School of Sports, Physical Education and Recreation

FITNESS EXERCISES

GOAL SETTING
GOALS
v'/ Goals are like magnets that attract us to higher ground and new horizons
...

Goals direct attention to important elements of the skills being performed
...

Goals foster the development of new learning strategies
...

Performance Goals focused on overall performance
Outcome Goals focused on winning and social comparison
GOAL SETTING
Is the process of identifying something that you want to accomplish;
Is a management technique that involves developing an action plan with targets
for a team or individual;
It is considered both a tool of strategy implementation and performance
management;
Most effective performance enhancement
strategy
...
Mission Statements - A short inspiring statement that captures your goals,
principles and values
...
Vision Statement - A vision statement paints a picture of your future
...
As with mission statements, vision statements are usually
short and catchy
...
Big Hairy Audacious Goal - A Big Hairy Audacious Goal is an overly

ambitious goal that you're not likely to achieve but represents a statement
about your drive, determination and vision
...


4
...


5
...
Each scorecard includes data items in four areas: financial,
customer, internal and learning
...
M
...
R
...
It is commonly used in goal setting and project
management
...
No measurement
means that task or goal will never be attained
...

Realistic — identifies goals that are actually able to be attained
...

Time Bound — identify goals that break a longer term goal into a shorter term goals and
clearly specifies a completion date
...

2
...
Set short/ long term goal
4
...
Set practice and competition goals
6
...
Develop goal achievement
8
...
Foster commitment
10
...
Provide evaluation of and feedback about goals

PHYSICAL FITNESS AND COMPONENTS
The ability to carry out daily tasks efficiently with enough physical capacity to cope
with the physical needs of life
...

Physical Fitness
The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and
with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies
...
Organic Vigo/ - the cardio vascular respiratory efficiency which contributes to the
ability to resist disease
...
Cardio respiratory Endurance - the ability of the lungs and heart to take in and
transport adequate amounts of oxygen to the working muscles
...
Muscular Endurance - the ability of the muscles to apply a sub maximal force
repeatedly or to sustain a muscular contraction for a certain period of time
...
Muscular strength - the maximal one effort force that ca be exerted against a
resistance
...
Flexibility - the functional capacity of a joint to move through a full range of motion
...
Speed - the ability of the individual to make a successive movement of the same
kind in the shortest time

7
...
Power - refers to muscular power which is the ability to release maximum force in
the shortest period of time; the ability of the muscle to exert effort
...
Balance - the state of equilibrium
...
Coordination - the ability to use the senses together with body parts in performing
tasks smoothly and accurately
...
4 - below

Underweight

18
...
0 - 27
...
5-

Low risk
Moderate risk for obesity
related diseases

Obese

High risk for obesity related
diseases

The system of classifying body types depends on ones body shape
...
They are as follows:

1
...


Helps the client to analyze up to what extent of weight to reduce or to gain
...
3- Helps to
select the types of sport to select
...
It is the easiest way to determine the body

PHYSICAL FITNESS TEST
Physical fitness testing
Provides information on the status of your over all physical fitness
...
E activities you need to perform in order to
improve a particular component of physical fitness
...

Safety Guidelines that must be considered before and during the conduct of PFT:
1
...

2- Condition your body before the test
...
Do not perform strenuous activities
...

5
...

6- tf at any point during the test, you will feel dizzy or unwell; do not hesitate to inform
you're professor
...
Do not do the physical fitness test unsupervised
...
80

women

< 6
...
80- 6 09 6
...
59
average
6
...
60 6
...
30 - 6
...
90 7
...
60
> 7
...
2 secs

15
...
1
secs

16
...
1 secs

<17
...
0 - 17
...
0 21
...
2 19
...
8 23
...
3
secs
>23
...


Training Principles
Specificity — means the special adaptation that is made to the type of demands
being imposed
...

F — Frequency
I — Intensity
T
—
Time T Type
Reversibility — indicates situation in which the degree of adaptation brought about
by the training loads will gradually weaken because the intensity was reduced
...
Warm-up Exercises
Dynamic Exercises
Static Exercises

2
...
Cool Down Exercises
Training Methods

1
...

b
...


Fartlek training
– Training allows us to develop the fitness we choose in the way that we
like
...


Interval training
– Alternating between strenuous exercise and rest
...


Circuit training
– We perform a number of different activities in a given sequence
...


Weight training
– This enables us to overload our muscles gradually & safely
...


Plyometrics
– Develops power

7
...


Core Training
– Is a sleek six pack, when in fact the abdominals are only a fraction of your
core muscles while core work does help produce toned abdominal
muscles, core exercises include a lot more than just crunches , Functional
core training is about power, strength and stabilization

---