1、Chapter 9,Skill Fitness and Fitness Programming,Key Terms,Skill-related fitness: Fitness components important for success in skilful activities and athletic events,Components: Agility Balance Coordination Power Reaction time Speed,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related
2、 Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Key Terms,Agility: Ability to change body position and direction quickly and efficiently Balance: Ability to maintain the body in
3、proper equilibrium Coordination: Integration of the nervous and muscular systems to produce correct, graceful, and harmonious body movements,Power: Ability to produce maximum force in the shortest time Reaction time: Time required to initiate a response to a given stimulus Speed: Ability to propel t
4、he body or part of the body rapidly from one point to another,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization
5、,Start at point A, with back to free-throw line. When given the “go“ command, side step from A to B (no crossover steps), backpedal from B to D, sprint forward from D to A, again backpedal from A to C, sprint forward from C to B, and sidestep from B to the finish line at A. Stopwatch is started at t
6、he “go“ command and stopped when you cross the finish line. Take a practice trial and then use the best of two trials for final test score.,9.1,Agility Assessment: SEMO Agility Test,Balance Assessment: One Foot-Stand Test,Use flat, smooth floor. Remove shoes and socks and stand on your preferred foo
7、t, placing the other foot on the inside of the supporting knee, and hands on hips. At the the “go“ command, raise heel off the floor and balance as long as possible without moving the ball of the foot from its initial position.,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fi
8、tness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Place right hand, with thumb up, on can 1 with elbow bent. At the start command, turn cans of soda pop upside down, placing can 1 ins
9、ide circle 2, followed by can 2 inside circle 4, and then can 3 inside circle 6. Immediately return all three cans, starting with can 1, then can 2, and can 3, turning them right side up to original placement. On this “return trip,“ grasp the cans with the hand in a thumb-down position. The round-tr
10、ip procedure is performed twice for one trial.,9.2,Coordination Assessment: Soda Pop Test,Stand with feet several inches apart, centered on the tape measure, and toes just behind the takeoff line. Swing arms backward and bend knees and perform the jump by extending knees and swinging arms forward an
11、d jump as far as possible.,9.3,Power Assessment: Standing Long Jump,Reaction Time Assessment: Yardstick Test,Hold tips of thumb and fingers in a “ready-to-pinch“ position, about 1 inch apart and 3 inches beyond the edge of table. The yardstick is held so the zero point of the stick is even with the
12、upper edge of the thumb and index finger. React by catching the stick when it is dropped. Do not look at the administrators hand or move your hand up or down while trying to catch the stick.,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Consideration
13、s,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Speed Assessment: 50-Yard Dash,Sprint 50 yards as fast as you are able to do so. A starter raises one arm and asks, “Are you ready?“ and the gives the command “go“ while
14、swinging the raised arm downward as a signal for the timer at the finish line to start the stopwatch.,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing f
15、or Participation in Sports,Periodization,9.1,Percentile Ranks and Fitness Category for Skill-Related Fitness ComponentsMen,9.2,Percentile Ranks and Fitness Category for Skill-Related Fitness ComponentsWomen,9.3,Skill-Fitness Categories,Fitness Training,One fun aspect of exercise is that you can choo
16、se from many different activities to promote fitness No single activity develops overall fitness The extent of contribution to various fitness components varies among activities You may select one or a combination of activities for your fitness program The choice of fitness activity should be based
17、on personal enjoyment, convenience, and availability,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Popular
18、Aerobic Activities,Walking Hiking Jogging Water-deep jogging Stair climbing,Water aerobics Cycling Spinning Cross-training Racquet Sports,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisur
19、e-Time Physical Activity,Preparing for Participation in Sports,Periodization,Popular Aerobic Activities,Aerobics High impact Low impact Moderate impact Step aerobics,Swimming Rope skipping Cross-country skiing In-line skating Rowing,Benefits of Skill-Related Fitness,Performance Tests for Skill-Relat
20、ed Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Critical Thinking,Sports participation is a good predictor of exercise adherence later in life. What previous experiences have y
21、ou had with sports participation? Were these experiences positive, and what effect do they have on your current physical activity patterns?,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leis
22、ure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Specific Exercise Considerations: Cardiovascular Disease,How much aerobic exercise is required to decrease the risk for cardiovascular disease?,Research has not yet indicated the exact amount It appears that 300 calories
23、expanded through daily physical activity significantly decreases risk Clinical data suggest that More than 1,500 weekly calories are required to stop the progression of atherosclerotic lesions Over 2,200 calories per week (the equivalent of 5 to 6 hours of weekly exercise) are needed for regression
24、of lesions,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Specific Exercise Considerations: Asthma,Can peopl
25、e with asthma exercise?,Asthma is a condition that causes difficulty in breathing In a few people, asthma can be triggered by exercise itself (EIA) Asthmatics should obtain proper medication prior to initiating an exercise program A regular program is best During the initial stages of exercise, an i
26、ntermittent program is recommended,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Specific Exercise Consider
27、ations: Asthma,Can people with asthma exercise?,Gradual warm-up and cool-down are essential Exercise in warm and humid conditions is beneficial For land-based activities, drinking water before, during, and after exercise is helpful An exercise mask is recommended during the winter months Exercising
28、with someone else who understands the condition is important Always carrying medication to workouts is essential,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,
29、Preparing for Participation in Sports,Periodization,Specific Exercise Considerations: Diabetes,What precautions should diabetics take with respect to exercise?,Consult a physician before starting an exercise program Wear a bracelet that identifies the condition For Type 1 diabetics Consume 15 to 30
30、grams of carbohydrates during each 30 minutes of intense exercise Ingest a carbohydrate snack after exercise,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Prep
31、aring for Participation in Sports,Periodization,Specific Exercise Considerations: Diabetes,ACSM Guidelines,Burn at least 1,000 calories per week Exercise at low-to-moderate intensity 5 days per week for 30 minutes each session Check blood glucose levels before and after exercise Schedule exercise 1
32、to 3 hours after a meal Avoid exercise when insulin is peaking,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodizatio
33、n,Specific Exercise Considerations: Diabetes,ACSM Guidelines,Be ready to treat low blood sugar with a fast-acting source of sugar Discontinue exercise immediately if a reaction is about to occur When exercising outdoors, do so with someone who knows what to do in a diabetes-related emergency Strengt
34、h train twice per week,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Specific Exercise Considerations: Preg
35、nancy,Is exercise safe during pregnancy? Recommendations for pregnant women with no additional risk:,Do not start a new or more rigorous exercise program without proper medical clearance Accumulate 30 minutes of moderate-intensity physical activities on most days of the week Exercise at an intensity
36、 level between “fairly light“ and “somewhat hard“ using the Rate of Perceived Exertion (RPE) scale Gradually switch from weight-bearing and high-impact activities like jogging and aerobics, to nonweight-bearing/lower-impact activities such as walking, stationary cycling, swimming, and water aerobics
37、,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Specific Exercise Considerations: Pregnancy,Is exercise safe
38、 during pregnancy? Recommendations for pregnant women with no additional risk:,Avoid exercising at an altitude above 6,000 feet (1,800 meters) and scuba diving Women who are accustomed to strenuous exercise may continue to do so in the early stages of pregnancy, but should gradually decrease the amo
39、unt, intensity, and exercise mode as pregnancy advances Pay attention to the bodys signals of discomfort and distress and never exercise to exhaustionwhen fatigued, slow down or take a day off,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerati
40、ons,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Specific Exercise Considerations: Pregnancy,Is exercise safe during pregnancy? Recommendations for pregnant women with no additional risk:,To prevent fetal injury, avoi
41、d activities that involve potential contact, loss of balance, or cause even mild trauma to the abdomen (soccer, basketball, volleyball, Nordic or water skiing, ice skating, road cycling, horseback riding, or motorcycle riding) Do not exercise for weight-loss purposes during pregnancy Get proper nour
42、ishment (150 to 300 extra calories per day) and eat a small snack or drink some juice 20 to 30 minutes prior to exercise Prevent dehydration by drinking a cup of fluids 20 to 30 minutes before exercise and a cup of liquid every 15 to 20 minutes during,Benefits of Skill-Related Fitness,Performance Te
43、sts for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Specific Exercise Considerations: Pregnancy,Is exercise safe during pregnancy? Recommendations for pregnant w
44、omen with no additional risk:,During the first 3 months in particular, avoid exercising in the heat and wear clothing that allows for proper dissipation of heat (a body temperature above 102.6 F or 39.2 C can harm the fetus) After the first trimester, avoid exercises that require lying on the back;
45、this position can block blood flow to the uterus and the baby Stretching exercises are to be performed gently because hormonal changes during pregnancy increase the laxity of muscles and connective tissue (these changes facilitate delivery, they also make women more susceptible to injuries during ex
46、ercise),Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Participation in Sports,Periodization,Specific Exercise Considerations: Pregnancy,Contraind
47、ications to exercise during pregnancy; stop exercising and seek medical advice if you experience any of the following:,Unusual pain or discomfort, especially in the chest or abdominal area or Cramping, primarily in the pelvic or lower back areas Muscle weakness, excessive fatigue, or shortness of br
48、eath Abnormally high heart rate or a pounding (palpitations) heart rate Decreased fetal movement,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,Preparing for Pa
49、rticipation in Sports,Periodization,Specific Exercise Considerations: Pregnancy,Contraindications to exercise during pregnancy; stop exercising and seek medical advice if you experience any of the following:,Insufficient weight gain Amniotic fluid leakage Nausea, dizziness, or headaches Persistent uterine contractions Vaginal bleeding or rupture of the membranes Swelling of ankles, calves, hands, or face,Benefits of Skill-Related Fitness,Performance Tests for Skill-Related Fitness,Specific Exercise Considerations,Exercise-Related Injuries,Exercise and Aging,Leisure-Time Physical Activity,
