1. Sports Medicine: Physical Fitness

2. 1. Review guidelines for muscular endurance exercises 2. Design a circuit training program to develop muscular endurance

3. 1. Name as many sports as you can think of that require muscular endurance. 2. How is muscular endurance developed?

4. FITT GuidelinesMuscular Endurance Frequency3 to 6 days/week Intensity20 to 50% of 1 RM Time1 to 3 sets of 10 to 25 repetitions Type of ExerciseCalisthenics (body weight) or Resistance training (weights/machines)

5. What guidelines would you give a subject prior to beginning a muscular endurance program? PROPERTY OF PIMA COUNTY JTED, 2010 3

6. 1. Warm up and stretch prior to exercise 2. Perform each exercise in order 3. Breathe normally while exercising 3. Start with low-intensity exercises and progress slowly to higher-intensity exercises 4. Use proper body mechanics and good techniques to avoid injuries 5. Move through a full range of motion 6. Avoid working the same muscle groups in consecutive exercises

7. 7. Exercise each specific muscle group 8. Vary your exercise routine to avoid boredom 9. If the circuit is too difficult, do as many repetitions as possible, then walk or jog until the next exercise 10. If the circuit is too easy, complete multiple sets (rather than one set to exhaustion) or repeat the circuit (up to 3 times) 11. For each exercise, write on your record sheet the number of reps you completed in 1 minute (up to 20 reps)

8. True/False PROPERTY OF PIMA COUNTY JTED, 2010 8 ?

9. True/False PROPERTY OF PIMA COUNTY JTED, 2010 9 ?

10. True/False PROPERTY OF PIMA COUNTY JTED, 2010 10 ?

11. ExerciseNumber of repetitions Start with warm-up and stretching 1.Stride jump20 repetitions 2.Side leg raise (right leg)20 repetitions 3. Side leg raise (left leg)20 repetitions 4. Trunk (upper back) lift20 repetitions 5.Bridging20 repetitions 6. Push-up or modified push-up15 repetitions 7. Curl-up with twist20 repetitions 8. High knee jog20 repetitions 9. Prone arm lift20 repetitions End with cool-down and stretch

12. This program consists of 9 stations Each station is performed for 1 minute or until the recommended number of repetitions are completed – whichever occurs first Advantages of circuit training: Requires little or no equipment Quick - each station lasts for 1 minute Multiple options for each station Disadvantage of circuit training: High number of reps often leads to performing exercises incorrectly (due to fatigue)

13. Muscle groups: legs and arms + cardiovascular fitness Stand with left leg forward and right leg back. Hold right arm at shoulder length in front of body and left arm straight back. Jump, moving right foot forward and left foot back. Arms switch position when feet change places Feet should be 18 to 24” apart. Continue jumping, alternating feet and arms.

14. Alternate legs

15. Muscle groups: hip and thigh muscles Lie on left side and use arms for balance. Lift the right leg 45 degrees, keeping the knee pointing forward. Don’t let the leg rotate. Lower your leg, then repeat the movement. Use an ankle weight to increase the intensity. Switch and repeat the exercise with the left leg.

16. Do both sides

17. Muscle group: upper back Lie facedown (prone) with hands intertwined behind your neck. Pull your shoulder blades together, raise your elbows off the floor, then lift your head and chest off the floor. Arch the back until the sternum clears the floor. Lower your trunk and repeat the exercise. You may need to place your feet under a bar or have someone hold them down.

18. Don’t do this if it causes back pain

19. Muscle group: glutes and hamstrings Lie on your back with knees bent and feet close to glutes. Contract glute muscles. Lift the hips and raise your back off the floor until the hip joint is straight. Lower your hips to the floor and repeat the exercise. ◊Do not overarch your lower back.◊

20. Lie on a comfortable surface

21. Muscle groups: pectorals and triceps Lie prone on a mat or carpet with hands under your shoulders, fingers spread, and legs straight. Legs should be slightly apart with toes tucked under. Push up until your arms are straight. Keep your legs and back straight so your body forms a straight line. Lower your body by bending your elbows until they are parallel to the floor, then push up until arms are fully extended. Repeat, alternating between full extension and 90°flexion positions.

22. ◊Do not allow the hips to sag or bend at the hips more than 5 degrees.◊ If you cannot complete 20 reps of the standard push-up, try a modified version where the knees stay on the floor.

23. Modify to knee pushups if necessary

24. Knees on padded surface

25. Muscle groups: abdominal and oblique muscles Lie on your back with knees bent to 90 degrees and feet flat on the floor. Extend arms down along the sides. Flatten lower back to the floor. Tuck chin and lift head. Then raise shoulder blades, twisting to the left and reaching with both arms outside left leg. Curl up until both shoulder blades are off the floor. Curl down to the starting position and repeat the exercise, twisting to the right. Continue alternating right and left twists. Flatten lower back and tuck your chin as you curl up and curl down. Don’t hold your feet down.

26. Alternate sides

27. Muscle group: muscles of arms and legs + cardiovascular fitness Jog in place. Try to lift each knee so that the upper leg is parallel with the floor. Count 1 each time the right knee touches the floor. Try to do 1 to 2 steps per second.

28. Alternate legs

29. Muscle groups: back and shoulder muscles; prevents poor posture Lie prone on floor with arms extended and held against your ears. Keep forehead and chest on floor and lift arms so the hands are 6 inches off the floor. Lower arms and then repeat the exercise. Keep your arms held against ears and elbows straight.

30. Don’t arch back

31. 13 14 48 37 23 21 18 In 12 words or less, summarize the most important aspects from today's lesson. PROPERTY OF PIMA COUNTY JTED, 2010 31