Fitness Education

Why does everyone need to do a proper warm up and cool down?

                                

What are the benefits of a warm up? Performance may be improved, as an appropriate warm up will result in an: 

• Increased speed of contraction and relaxation of warmed muscles
• Dynamic exercises reduce muscle stiffness
• Greater economy of movement because of lowered viscous resistance within warmed muscles
• Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures
• Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
• Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
• Allows the heart rate get to a workable rate for beginning exercise
• Mentally focused on the training or competition

  http://www.brianmac.co.uk/warmup.htm

Sample Warm-Up tasks:

1. Lunge with a twist
2. Knee tucks
3. High kicks
4. Hip stretch
5. T push-ups
6. Jump squats
7. Jump lunges 

Here is a video demonstrating each of those warm-up tasks:
https://www.youtube.com/watch?v=kQ9HGPjY1qs


What are the benefits of a  cool down?  An appropriate cool down will: 

• aid in the dissipation of waste products - including lactic acid
• reduce the potential for delayed onset of muscle soreness
• reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities
• reduce the level of adrenaline in the blood
• allows the heart rate to return to its resting rate

Sample Cool-Down Tasks:

1. Standing toe touch
2. Quad stretch
3. Seated toe touch
4. Butterfly
5. HYDRATE the body

Here is a video of Warm-up/Cool-down activities perfect for kids:
https://www.youtube.com/watch?v=AB1Go5Kpp9k&list=PLq0hB4Em-o9ttiebvvcKRRDakwhr5wXAJ

Health-Related Fitness:
Cardiovascular Endurance (Aerobic Capacity)= Cardiovascular fitness is the ability of the heart, blood cells and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement.
Body Composition= 

FULL ANSWER

Body composition goes beyond a number on a scale and looks inside a person to see what percentage of their body is fat, muscle, bone and water. 

Muscular Strength= Muscular strength is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction.Sport-Related Fitness

Muscular Endurance= Muscular endurance is the ability of a muscle group to exert submaximal force for extended periods.

Flexibility= range of motion of your joints or the ability of your joints to move freely. It also refers to the mobility of your muscles, which allows for more movement around the joints.

 

Here is a video of health related fitness activities for Elementary students!

https://www.youtube.com/watch?v=O8kLzZYUd3g

 

Sport-Related Fitness:

Balance= ability to stay upright or stay in control of body movement, and coordination is the ability to move two or more body parts under control, smoothly and efficiently. 

Speed= ability to move quickly across the ground or move limbs rapidly to grab or throw.

Power=the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements. While strength is the maximal force you can apply against a load, power is proportional to the speed at which you can apply this maximal force.

Agility= the ability to quickly change body position or direction of the body.Agility is also influenced by body balance, coordination, the position of the center of gravity, as well as running speed and skill.

Reaction Time= defined as the time that elapses between a stimulus and the response to it.

Coordination= balance is the ability to stay upright or stay in control of body movement, and coordination is the ability to move two or more body parts under control, smoothly and efficiently.

*taken from 

http://www.topendsports.com/fitness/power.htm

Here is a video of Sport related fitness activities for Elementary students!

https://www.youtube.com/watch?v=hbqKH6fDxd4

 

Fitness Assessment for Grades 5-12

"FitnessGram uses scientifically determined standards that are based on how fit children should be for good health. Most children can achieve the health-related fitness standards if they perform sufficient amounts of physical activity on a regular basis. The standards are set specifically for boys and girls and take into account changes with age. The FitnessGram assessment is based 
not on athletic ability, but levels of fitness needed for good overall health. No matter what your children grow up to become, they 
will live happier, more productive lives if they are healthy--and physical fitness is vital to overall health "
http://www.fitnessgram.net/parents-students.asp

FitnessGram assesses three general components of health-related physical fitness, which have been identified as important to overall health and function. 

Aerobic Capacity Assessments (one of these):
PACER test — a 20 meter progressive, multi-stage shuttle run set to music (the PACER is also available in a 15 meter distance) (this is a version of the beep test)
One-Mile Run — complete one mile in the fastest possible time, either walking or running
Walk Test — for secondary students ages 13 or greater

Body Composition Assessments
Body mass index (calculated from height and weight)

Body Fat Analyzers

Muscular Strength and Endurance Assessments
Curl Up — Abdominal strength and endurance test.
Trunk Lift — Trunk extensor strength, flexibility and endurance.
Push Up — Upper body strength and endurance (alternates = modified pull-up and flexed arm hang)

Flexibility Assessments
Back-saver sit-and-reach
Shoulder stretch

For more information visit:  http://www.cooperinstitute.org/youth/