...Associate Level Material Physical Fitness Worksheet Being physically fit is an important aspect of obtaining optimal health. Becoming knowledgeable about what it means to be physically fit may greatly increase your ability to improve your health and wellness. In this worksheet, you identify the five components of health related fitness. Completing this assignment is a step towards gaining the knowledge needed to better manage your physical fitness. Five Components of Health Related Fitness Table Complete the table below. The first row has been filled in for you as an example. Components of Physical Fitness | Description | How to Incorporate in Your Life | Benefit(s) | Cardiorespiratory Fitness | Being able to exercise at a moderate to high intensity for a long period of time | Walk 2 miles at a brisk pace every day. | Reduced the risk of heart disease, hypertension, and high cholesterol. | Muscular Strength | Being able to lift a heavy weight or object. | Lifting weights or doing pushups. | Being able to handle heavy weight more easily, Faster recovery after injuring yourself. | Muscular Endurance | Being able to exercise at a longer rate of time before becoming tired. | By running a mile or swimming. | Being able to burn more fat easily, Having better posture. | Flexibility | Being able to move your muscles and joints freely | Stretching for 15 minutes before any workout to loosen your muscles. | Not being sore after a workout...
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...Physical Fitness Routine Introduction The first, and most important step in beginning to look for workout routines and eating healthier, is setting realistic short and long term goals. In order for a person to find a workout routine that works best for them, they have to consider the time they can dedicate to the routine, and most importantly, their motivation to lose weight and develop a healthier lifestyle. There are three basic levels of workouts in reference to workout routines, which are beginner, intermediate, and advanced. By choosing and sticking with a realistic and efficient physical fitness routine, you will achieve a healthier lifestyle and benefit your life in several ways. Steps The first step to obtaining a proper workout routine is to decide what exercises to utilize for which muscle group. The second step is to determine how many repetitions and sets to do for each exercise. The final step to achieve the best workout for you is to figure out how many days out of the week you are going to dedicate for the gym. In the figure 1, I have included a sample workout for my back and biceps as a guide to what a workout for those muscle groups should include, such as exercises, sets, and repetitions. Figure 1 | Muscle Group | Exercise | Sets | Repetitions | Weight | Back | Lower back extensions | 4 | 10 | 110 lbs | Back | Lateral pull downs | 4 | 10 | 90 lbs | Back | Cable rows | 4 | 10 | 75 lbs | Biceps | Hammer curls | 4 | 10 | 35 lb dumbbells...
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...Associate Level Material Physical Fitness Worksheet Being physically fit is an important aspect of obtaining optimal health. Becoming knowledgeable about what it means to be physically fit may greatly increase your ability to improve your health and wellness. In this worksheet, you identify the five components of health related fitness. Completing this assignment is a step towards gaining the knowledge needed to better manage your physical fitness. Five Components of Health Related Fitness Table Complete the table below. The first row has been filled in for you as an example. Components of Physical Fitness | Description | How to Incorporate in Your Life | Benefit(s) | Cardiorespiratory Fitness | Being able to exercise at a moderate to high intensity for a long period of time | Walk 2 miles at a brisk pace every day. | Reduced the risk of heart disease, hypertension, and high cholesterol. | Muscular Strength | Refers to the amount of force a muscle or group of muscles is capable of exerting. | At least twice a week lift upper weight example barbells according to your strength | Building strength to arms and tones muscles | Muscular Endurance | Being able to use the muscle to exert force without getting tired. | Lifting leg weights over 5 pounds every day at least 10 times example bowflex | Building strength to legs and tones lower muscles | Flexibility | The measure of the range of motion, or the amount of movement possible, at a...
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...Associate Level Material Physical Fitness Worksheet Being physically fit is an important aspect of obtaining optimal health. Becoming knowledgeable about what it means to be physically fit may greatly increase your ability to improve your health and wellness. In this worksheet, you identify the five components of health related fitness. Completing this assignment is a step towards gaining the knowledge needed to better manage your physical fitness. Five Components of Health Related Fitness Table Complete the table below. The first row has been filled in for you as an example. |Components of Physical Fitness|Description |How to Incorporate in Your|Benefit(s) | | | |Life | | |Cardiorespiratory Fitness |Being able to exercise at a |Walk 2 miles at a brisk |Reduced the risk of heart disease, | | |moderate to high intensity for a |pace every day. |hypertension, and high cholesterol. | | |long period of time | | | |Muscular Strength | The amount of force a muscle can |Going to the gym 5 times a|Building muscle strength helps with | | |produce with a single maximal |week ...
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...Material Appendix C Goal Evaluation Scenarios Goal Evaluation Scenario 1 Name: James Gender: Male Age: Late 30s Description: James has an average build. He works at a local university, is married, and has two children in elementary school. Goal: James wants to pursue his dream since high school of playing for the San Diego Chargers football team. Goal Action Plan 1. Goal: Play middle linebacker for the San Diego Chargers 2. Type of goal: Personal, professional, and financial 3. Purpose of goal: I will be able to fulfill my lifelong dream of being paid to play a game. The notoriety and perks associated with being a professional athlete will be nice, too. 4. Major benefit to me: Larger paycheck, better physical condition, travel, and some fame 5. Benefit to others: My family will benefit from the extra money. The rest of the linebacking corps will benefit from my spirited play and nose for the football. 6. Barriers: My age and size could be factors. Lack of experience is another obstacle. Geographic location is also a problem. 7. Solution: I can’t do much about my age, but I can begin bulking up through proper diet and exercise. I can gain experience by joining a full-contact league here in my city. I can wait to move until after I make the team. 8. Action milestones: Gain 20 pounds; gain another 20 pounds; join a full-contact league; try out for the Chargers 9. Overall target date: 2 years from this August, when training...
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...Everyone’s heard of exercise and physical fitness and health and whatnot. Some say you’re not fully alive if you don’t eat healthy. Others say the best way to enjoy a day is to run for a mile. Still others don’t care at all. People would go for crash diets and equate “thin” with the word “healthy”. Others would retreat to the gym and workout until they go daft. But of course, none of these are entirely accurate. I guess we can say that this is because no one really understands the true meaning of Physical Fitness. Physical Fitness can simply be defined as being healthy—mind, body, and spirit—without tiring yourself out too quickly for normal. It isn’t only being thin and sexy or strong and muscular; it is yourself being in the best condition as you could be. And there is more than one way to achieve physical fitness. The first and most obvious way would be to eat a balanced diet. And “diet” does not mean surviving on one meal per day. A balanced diet would follow the Food Pyramid where the most you should eat are carbohydrates like rice and bread found at the bottom of the pyramid and the least are salts and fatty foods at the top of the pyramid. You should plan what you eat every week, and make sure you eat in moderation. Just because it says an apple a day is good for you doesn’t mean you should eat pounds of it every single day. The second way would be to exercise. Take note that exercise does not mean the same thing as bodybuilding—exercise is toning your muscles...
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...Tiara Foster April 11, 2013 Aerobics Indeed, Physical Fitness Is Important Physical fitness is essential to the human body. Physical fitness is the ability to function efficiently and effectively without injury, to enjoy leisure, to be healthy, to resist disease, and to cope with emergency situations. Physical fitness is commonly the capacity to carry out the day's activities, pursue recreational, and have the physical capability to handle emergency situations. There five components of fitness are cardio, respiratory, endurance muscular endurance flexibility, and body composition. A physically fit individual is generally happier than an unhealthy person. Physical fitness combined with a healthy lifestyle is one of the vital factors for contributing to quality life. Physical fitness helps in the reduction of excess body fat. It decreases blood triglycerides and increases the energy levels of the body Physical fitness includes diet, exercise, and sleep. These three basic things have their own importance in each person's life and everyone should always consider those three things for a healthy life. Diet is the kind of food that we eat. As our life depends on food, it is important to know how much to eat and when to eat. Therefore, everyone should "eat to live and not live to eat". Whatever is pleasing to your eyes, whatever is pleasing to your tongue, and whatever you feel pleased after eating may be taken as long as your digestion, body weight, strength and activities are...
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...Associate Level Material Physical Fitness Worksheet Being physically fit is an important aspect of obtaining optimal health. Becoming knowledgeable about what it means to be physically fit may greatly increase your ability to improve your health and wellness. In this worksheet, you identify the five components of health related fitness. Completing this assignment is a step towards gaining the knowledge needed to better manage your physical fitness. Five Components of Health Related Fitness Table Complete the table below. The first row has been filled in for you as an example. |Components of Physical Fitness |Description |How to Incorporate in Your |Benefit(s) | | | |Life | | |Cardiorespiratory Fitness |Being able to exercise at a |Walk 2 miles at a brisk |Reduced the risk of heart | | |moderate to high intensity for a|pace every day. |disease, hypertension, and high | | |long period of time | |cholesterol. | |Muscular Strength | | | | | |The amount of weight you can |Start lifting...
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...Darius Adams September 17, 2012 Physical Fitness Physical Fitness Physical fitness can be defined as a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity. Physical fitness can also be defined as a state of well-being with a low risk of premature health problems and energy to participate in a variety of physical activities. While neither is a good definition, most experts agree that physical fitness is both multidimensional and hierarchical. Having physical fitness is important for an abundance of reasons. Having good physical fitness leads to longer healthier lives. You will reduce the chances of being diagnosed with problems such as high blood pressure, heart disease, and high cholesterol. With good physical fitness you have more energy throughout the day. Having good physical fitness will have you living a better life all around because it has effects on your daily livelihood. I have a few goals I would like to achieve while I’m in this class. I would first like to lose about five to ten pounds. I think this class is a great class to start on this kind of goal. I think by the end of this semester with really giving the class my all and not cheating myself I could achieve such a goal. Completing such a goal in this class would be beneficial for me in life because losing the five or ten pounds can be the start to healthier living all the way around. I would also like to...
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...field, with some substitutions coming late in the game. If a player is substituted off they cannot come back onto the field. The game consists of 45 minute halves, with a half time break. Players are not allowed to come off the ground during playing time Fitness for soccer consists of: Physical fitness is one of the most important aspects of soccer performance. A skillful player will go a long way in the sport, but without the fitness part of their game they will not be the complete player. Aerobic endurance fitness is one of the most important physical fitness attributes for soccer players. Players need to be able to maintain a high level of intensity throughout the 90 minute game. Another very important fitness component is anaerobic fitness, which means running speed and particularly repeat sprint ability. Players also need good agility, strength, power and flexibility. Training for soccer consists of: Regular training is needed for all areas of fitness. Here are some important factors to remember for an effective training program. Have a good plan. The training should be directed to achieve specific goals and be individualized to maximize the physical capabilities of particular players. In order to improve, the physical load needs to be increased over time as the players get fitter. By using cross training and by...
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...MONITOR UNIT AND INDIVIDUAL FITNESS TRAINING PROGRAMS PRERESIDENT TRAINING SUPPORT PACKAGE THIS PAGE LEFT BLANK INTENTIONALLY PRERESIDENT TRAINING SUPPORT PACKAGE (TSP) TSP Number / Title Effective Date Supersedes TSP(s) / Lesson(s) TSP Users Proponent Improvement Comments P661 / MONITOR UNIT AND INDIVIDUAL FITNESS TRAINING PROGRAMS 01 Jun 2006 P661, Monitor unit and individual fitness training programs, Jun 05 521-SQIM (DL), First Sergeant Course The proponent for this document is the Sergeants Major Academy. Users are invited to send comments and suggested improvements on DA Form 2028, Recommended Changes to Publications and Blank Forms. Completed forms, or equivalent response, will be mailed or attached to electronic e-mail and transmitted to: COMDT USASMA ATTN ATSS DCF BLDG 11291 BIGGS FIELD FORT BLISS TX 79918-8002 Telephone (Comm) (915) 568-8875 Telephone (DSN) 978-8875 E-mail: atss-dcd@bliss.army.mil Security Clearance / Access Foreign Disclosure Restrictions Unclassified FD5. This product/publication has been reviewed by the product developers in coordination with the USASMA foreign disclosure authority. This product is releasable to students from all requesting foreign countries without restrictions. 1 PREFACE Purpose This Training Support Package provides the student with a standardized lesson plan for presenting instruction for: Task Number Task Title 071-990-0007 071-990-0009 Implement a Total Fitness Program in a Company Implement...
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...maintain good health through physical activity. Regular exercise can give us a healthy, sound mind and body. There are lots of benefits man can achieve through exercise. That is why we need a well-planned exercise regimen. This is important because it will help us study about wellness programs and this will help me prepare a physical activity program for myself. This program will be divided into parts: the physical activity, preparing for physical activity, the correct amount of physical activity, the correct type of physical activity, cardiovascular fitness, strength and muscular endurance fitness, and my 3-month fitness program. I have read some useful sources for me to prepare this program. This will help me also in the future. THE BENEFITS OF PHYSICAL ACTIVITY Regular physical activity has lots of benefits to man in general. Regular exercise reduces the risks of many chronic diseases such as cardiovascular and cholesterol problems. It also reduces and maintains weight, beats obesity, and tones muscles, too. Other benefits include helping the person to relax, helping the body to build and maintain healthy bones, and slowing the aging process. All the above-mentioned diseases (also known as hypokinetic diseases) are caused by physical inactivity. A 30-minute daily physical activity lowers the risks of these diseases caused by lack of regular physical activity. It is really important that to differentiate the skill-related physical fitness components from the health–related...
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...Introduction: I. How many of you have used the excuse, “I don’t have time to work out because I’m always at school or work or I don’t know what to do when I work out.” Well say no more because our wonderful campus has a Wellness Center, which is a fitness-training center for students and local community members. II. Just like every gym there is a membership fee, but there is a convenient membership fee of only $35 dollars for a regular semester and $20 dollars for a short semester for the WC. II. Preview main points: Today, we are going to tell you a little bit about the Wellness Center, the equipment, its Facilities and the fitness testing they have to offer along with some FAQ’s. Transition: I will first start off by giving you insight about the Wellness Center Body: I. The ESWC is a fitness training center, which unlike a regular gym or health club, guides individuals in various states of physical conditions through comprehensive training program helping them achieve an enhanced level of fitness. II. The ESWC offers aerobic classes, through out the week including yoga, cardio dance, body contouring, and Zumba along with training equipment and a variety of fitness testing. Transition: Now that you know a little bit about the Wellness center, I will now share the equipment the center has to offer. I. The center holds a variety of equipment, which includes treadmills, stationary bikes, elliptical, stairmasters, rowing machines, exercise...
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...Control study shows that approximately seventeen percent of children in the U.S. (12.7 million), between the ages of two and nineteen years, are obese (Childhood, 2015). That in itself should be cause for concern. These kind of numbers are very alarming and show just how serious the situation is. What seemed to be a problem that has recently emerged, childhood obesity has been a growing concern for years. How did this happen? What is causing such a catastrophic health concern in our children? Politicians argue the fact that advertisement is to blame as this is an obvious scapegoat. We need to open our eyes to what should be an elementary problem and solution. While there are several contributing factors to this epidemic, poor diet and lack of physical activity stand out as the direct cause. Local leaders and parents must take a more active role to encourage their children to become more active and eat healthier to combat the overwhelming crisis of childhood obesity in the United States. Balanced is a term that should be in everyone’s vocabulary concerning the health of our children. A National Institutes of Health study indicated that obesity is a result of an imbalance “between energy intake and energy expenditures” (Cullen, 2006). In other words, children are ingesting more calories than they are burning. With the affordability and availability of fast food that is high in calories, and the prevalence of video game consoles, it is easy to see how this can be a true statement. However...
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...phUniversity of Phoenix Material Physical Fitness and Nutrition Worksheet To obtain optimal health, it is critical to be physically fit and eat a healthy and balanced diet. Becoming knowledgeable about what it means to be physically fit and learning how to evaluate the nutritional value of what you eat may greatly increase your ability to improve your health and wellness. In this three-part worksheet, you identify the five components of health-related fitness, critique a recipe for nutritional value, and respond to two short answer questions about nutrition. Completing this assignment is a step towards gaining the knowledge needed to better manage your physical fitness and nutrition. Part 1: Five Components of Health Related Fitness Table Complete the table below. The first row has been filled in as an example. Components of Physical Fitness | Description | How to Incorporate in Your Life | Benefit(s) | Cardiorespiratory Fitness | Being able to exercise at a moderate to high intensity for a long period of time | Walk 2 miles at a brisk pace every day. | Reduced the risk of heart disease, hypertension, and high cholesterol. | Muscular Strength | Maximum force able to be exerted by a single contraction of a muscle or muscle group | Lift weights for 30 mins 5 times a week | Increase in energy levels, physical strength, enhanced posture, reduce risk of diabetes, hypertension, and heart disease. | Muscular Endurance | Ability to perform high intensity muscle...
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