Week 1 (Lecture) Importance of Goal Setting and Fitness
Week 1 (Lecture) Importance of Goal Setting and Fitness
Week 1 (Lecture) Importance of Goal Setting and Fitness
o Goal make change seem possible- goal making you realize that
change is truly possible.
o Goals spur motivation with goals, you see progress- It should
motivate you to move forward by rewarding yourself in
achieving small winnings and not resting on a five-kilometer run
or squatting 50 kilograms should encourage you to continue with
your progress upon completion of your goal little by little.
o Every workout is more efficient with goals- upon completion
of your goal little by little you are already making growth now
with all these your exercises will be more efficient due to your
particular positive feedback.
o Without setting fitness goals, success is elusive- success is
indefinable without a certain target that you want to accomplish
without a goal you'll be lost and lose focus on why you are
exercising in the first place.
WEEK 2 ( LECTURE )
Body Compositions and Muscles
When you're trying to get healthier, you're most likely focused on losing
fat in gaining muscle scales or BMI cannot tell you how much of your
weight loss is fat muscle or body water but body composition can.
People who are skinny fat may look thin and healthy because they have
an acceptable amount of subcutaneous fat the type of fat is stored just
under the skin but they have an increased health risk due to an excessive
amount of visceral fat and too little muscle mass.
Find your baseline so you know what you need to lose gain or
maintain
Assess your body fat percentage so you can focus on fat loss not just
weight loss
Maximize your workout routine to fit your unique health and fitness
goals
Calculate your caloric needs create a personal nutrition plan
Set realistic goals accurately monitor progress and stay motivated
Make more educated decisions
WEEK 3 ( LECTURE )
LOCOMOTOR MOVEMENT
-According to Webster, locomotor movement is relating to, or functioning in
locomotion.
-Whereas, locomotion is an act or the power of moving from place to place.
NON-LOCOMOTOR MOVEMENT
-is movement that is “movement that moves around the axis of the body (the
spine) rather that movement which takes the body through space”.
-Non-locomotor movement is an anchored movement.
ACTIVITY: Deadbug, Plank with Variations, Bird Dog, Side Steps, High Knees
WEEK 4 (LECTURE)
Muscle Strengthening
ACTIVITY: Jumping Jacks, Jumping Rope, Pencil Jacks, and Squat Thrust
Jump.
WEEK 5 (LECTURE)
Why is there a need to monitor our heart rate - continuous heart monitoring is useful for
capturing irregular heartbeats that happen infrequently. In some cases
you may not even feel any symptoms depending on your situation your doctor
may recommend heart monitoring.
There are several factors that affects our heart rate
Weather. Your pulse may go up a bit in higher temperatures and humidity levels.
Standing Up. It might spike for about 20 seconds after you stand up from sitting.
Emotions. Stress and Anxiety can raise your heart rate. It may also go up when
you’re very happy or sad.
Body Size. People who have severe obesity can have a slightly faster pulse.
Medications. Beta-blockers slow your heart rate. Too much thyroid medicine can
speed it up.
Caffeine and Nicotine. Coffee, tea, and soda raise your heart rate. So does
tobacco.
Normal Heart Rate- a normal resting heart rate is usually between 60 and 100 beats per
minute. Your number may vary children tend to have higher resting heart rates than adults
the best time to measure your resting heart rate is just after you wake up in the morning
before you start moving around or have any caffeine.
1. Exercise regularly. It raises your pulse for a while, but over time, exercise makes
your heart stronger so it works better.
2. Eat right. Losing weight may slow your resting heart rate. And studies have found
lower heart rates in men who eat more fish.
3. Tackle stress. Set aside time to disconnect from electronic devices and relax each
day. Meditation, tai chi, and breathing exercises can also help.
4. Stop smoking. It’s one of the best things you can do for your overall health.
When exercising, we have what called a Target Heart Rate this is when your heart
rate is at sixty percent (60%) to eighty percent (80%) of your maximum in some cases
your doctor may decrease your target heart rate zone to around Fifty percent 50%.
Cardiac Monitoring to Support a Diagnosis
Cardiac Monitoring is used to either identify or rule our a heart rhythm disorder and
to determine the right course of treatment. Your doctor may recommend continuous
heart monitoring to assist in diagnosis of health conditions such as:
Unexplained Fainting
Unexplained stroke
Heart palpitations
Atrial fibrillation