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Copyright © 2002 Career Publishing, Inc. Visual 8-1 Know Your Client Goals Time Schedules Habits & Preferences
Copyright © 2002 Career Publishing, Inc. Visual 8-2 Program Design Mode Intensity Duration Frequency Special Considerations Fun Rest & Sleep
Copyright © 2002 Career Publishing, Inc. Visual 8-3 Mode the equipment and exercises used in an exercise program
Copyright © 2002 Career Publishing, Inc. Visual 8-4 Intensity the degree of effort required to complete a physical activity
Copyright © 2002 Career Publishing, Inc. Visual 8-5 Duration the length of time an activity is performed
Copyright © 2002 Career Publishing, Inc. Visual 8-6 Frequency the number of times an activity is performed within a specific time frame
Copyright © 2002 Career Publishing, Inc. Visual 8-7 Safely Increasing and Maintaining Fitness Levels Progression –add small amounts of work to each practice session as capacity increases Variety –maintain interest by varying the exercise –by altering strengthening days with cardiorespiratory activity days, muscles have a chance to recover
Copyright © 2002 Career Publishing, Inc. Visual 8-8 Taking Responsibility for Our Health Exercise Regularly Eat Sensibly Eliminate Smoking Control Body Weight Limit Alcohol Consumption Avoid Drug Abuse
Copyright © 2002 Career Publishing, Inc. Visual 8-9 The Girls Soccer Team at Encina High has a new coach and a new in season training program. This program addresses the problems revealed by the new coach’s analysis of last year’s injury records and is based on her knowledge of the sport. Problems Encountered Last Year High number of torn ACL (anterior cruciate ligament) of the knee Sprained ankles Loss of strength during the season (deconditioning) Limited time (During the season it is very important to make sure that plenty of practice time remains to work on skills.) Goals Strengthen the muscles of the thigh—especially the hamstrings Strengthen the muscles of the gastrocnemius/soleus complex, tibia anterior, and other muscles of the ankle Maintain strength throughout the season
Copyright © 2002 Career Publishing, Inc. Visual 8-10 Modes Pre practice calisthenics and stretching After practice weight room work out Guided weight machine for hamstrings Guided weight machine for quadriceps Ankle tubing exercises Program Warm-up Jog two warm-up laps around the soccer field Stretching: Hold 15 seconds each side. Repeat twice Standing quadriceps stretches Standing hamstring stretches (stretch hamstrings separately from low back by keeping the back straight and the head up to stretch hamstrings, then dropping the head to stretch the low back) Gastrocnemius stretch Soleus stretch Hip/trunk stretch Arm circles forward, then back (4 each direction)
Copyright © 2002 Career Publishing, Inc. Visual 8-11 Complete Practice Post Practice (no more than 15 minutes) Ankle exercises w/tubing: Inversion 2 sets of 20; Eversion 2 sets of 20; Plantar flexion 2 sets of 20; Dorsiflexion 2 sets of 20 Guided weight hamstring machine 2 sets of 20 Guided weight quadriceps machine 2 sets of 20 (making sure not to aggravate any preexisting patella femoral problems) Trunk exercises (all aspects: 2 sets of 20) Cooldown One more run through the stretching program After Practice Rehabilitate any problem areas Ice down any injured areas Why should strengthening exercises follow practice sessions rather than precede them? How might you find out if deconditioning is taking place during the season? How could the conditioning program be adapted to an indoor program in inclement weather?
Copyright © 2002 Career Publishing, Inc. Visual 8-1 Your Project Goals Time Schedules Habits & Preferences.
Section 13.2 Setting Goals for Lifelong Fitness Slide 1 of 21 Objectives Develop a plan for achieving lifelong fitness. Describe the three phases of exercise.
INTRODUCTION O This unit will focus on developing individual training programs. O Each client/athlete needs a fitness program tailored to meet their own.
Copyright © 2002 Career Publishing, Inc. Visual 7-1 Conditioning the process of preparing the body for optimized performance.
20 pt 30 pt 40 pt 50 pt 10 pt 20 pt 30 pt 40 pt 50 pt 10 pt 20 pt 30 pt 40 pt 50 pt 10 pt 20 pt 30 pt 40 pt 50 pt 10 pt 20 pt 30 pt 40 pt 50 pt 10 pt What.
Pre-Work Exercise Some basic steps to stretch and prepare for work in an effort to reduce sprain and strain injuries.
ACL stands for Anterior Cruciate Ligament Is one of four ligaments in the knee Located on the anterior part of knee (front of the knee)
Sport Injuries. Introduction Injuries are common when you are engaged in regular exercise or if you are involved in a sport. Most of the injuries are.
Chapter 12: Muscle Fitness: Muscular Endurance and General Muscle Fitness Information Lesson 12.1: Improving Muscular Endurance Self-Assessment 12: Muscular.
Sports Medicine: Physical Fitness. 1. Review guidelines for muscular endurance exercises 2. Design a circuit training program to develop muscular endurance.
The dancer in training Strength. Learning outcomes By the end of the lesson: Students will understand how to increase strength. Learn major muscles and.
The Knee One of the most complex & most injured joints in the body.
Soft Tissue Injuries. Daily Objectives Content Objectives Review the skeletal and muscular system. Gain a basic foundational knowledge regarding soft.
Lesson 4.1: How Much Physical Activity Is Enough? Self-Assessment 4: Assessing Your Posture Chapter 4: How Much Is Enough?
The Program Warm-up Dynamic stretching Plyometrics/agility Strength Static stretching.
ANKLE JOINT Bony arrangement = stability Ligaments play major role in stability flexion = dorsiflexion extension = plantar flexion FIG 6.13 page.
Rehabilitation of medial collateral ligament Dr. Ali Abd El-Monsif Thabet.
PERSONAL WELLNESS Principles of Physical Fitness.
Copyright , The Hardiness Institute, Inc. 1 Hardy Physical Activity: Component 5.
Chris Cannizzaro Students who play sports Common Athletic Injuries and Stress.
By: Katina Anthony The audience who’s attention I would like to grab is athletes of all ages Females are more likely to sustain a knee injury due to.
Benefits of Fitness (1 minute to list) 60% of Americans don’t exercise regularly 25% do not at all Sedentary: physically inactive Perform physical activity.
MUSCULAR STRENGTH AND ENDURANCE. DO NOW Answer the following questions on your own piece of paper What are the 5 components of fitness? What are some.
Physical Fitness In Your Life 10/15/2015 1Physical Activty.
Fitness Plans. Your Fitness Plan The physical activities you choose depend on factors such as your fitness goals and the activities you like – Identifying.
CHAPTER TWO Physical Activity and Exercise for Health and Fitness.
Muscular Strength and Muscular Endurance 3 rd -5 th Grade TEKS 3 rd Grade: Lift and support his/her own weight in selected activities that develop muscular.
Knee and Leg Strains & Sprains Causes. Causes Increased muscle use and overstretching in athletics The inflammation or tearing sprain of ligaments results.
CHAPTER 9 FITNESS. Section 1 / Benefits of Fitness FITNESS - the characteristics of the body that enable it to perform physical activity. Fitness.
Knee Outline. Bones of the Knee Femur- thighbone, largest and hardest bone in body Tibia- largest lower leg bone. Distal end forms medial malleolus Fibula-
Basic Principles of Physical Fitness Chapter 2 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 2 © 2007.
FLEXIBILITY Fitness for Life. OBJECTIVE: OBJECTIVES FOR THIS UNIT: Students will: 1) Understand what flexibility is and why it is important. 2) Understand.
Dr. Afaf A Shaheen Lecture 10 RHS 322 The Ability of the body to adapt to the demands of physical effort in relation to both general health and specific.
Anterior Talofibular Ligament Sprain of the Ankle.
Sleep and Rest Sleep – restful state in which there is little or no conscious thought. Sleep is important because that is when your body has a chance to.
Fitness for Life Chapter 2 Safe and Smart Physical Activity Getting Ready to Exercise! videos/index.html.
Chapter 2 Intro Video /videos/index.html /videos/index.html.
Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings PowerPoint® Lecture Slide Presentation prepared by Michael Hall 10 Personal Fitness:
Chapter 2 B: Fitness Principles. Review How did you do on the quiz? Topics discussed thus far: Health vs. Wellness Wellness Dimensions Benefits.
Knee Rehab. When injuries occur, the focus of the athletic shifts from injury prevention to injury treatment and rehabilitation Treatment and rehabilitation.
What’s a warm-up? A warm-up is a gentle, slow exercise at the beginning of a workout which prepares muscles, the heart rate, blood pressure and body temperature.
What is the importance of the Anterior Cruciate Ligament (ACL) in our bodies? LAURA ZWALD.
Chapter 10 Notes 10.1 Flexibility Flexibility is the ability to move your joints through a full range of motion (ROM). A joint is a place where two bones.
Terrific Tuesday Always be a first-rate version of yourself, instead of a second-rate version of somebody else. – Judy Garland.
The Benefits of Physical Activity. Lesson Overview The benefits of an active lifestyle Increasing your level of fitness Aerobic capacity, muscular.
Reducing Strain and Sprain Injuries Georgia Department of Administration Risk Management Services Loss Control Services 1.
Lesson 3 Do you exercise regularly? Do you follow a workout plan? Do you have a fitness goal? Setting a fitness goal can help you get started by providing.
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