Exercise and gym pptx for Sports and Wellbeing

Sports and Wellbeing course content

1. Exercise and Gym Equipment

2. How fit are you?

3. Measuring cardiovascular fitness Measuring Blood pressure – Blood pressure is a critical measure of cardiac health. Resting blood pressure is a measure of the force exerted on the walls of the arteries, which is dependent upon the amount of blood pumped and the resistance within the blood vessels. Readings outside the published normal ranges can be indicative of a higher risk of cardiovascular disease Blood pressure reading is made up of 2 components. The first is known as the systolic pressure, which is the pressure inside your arteries as your heart is pumping. The second is the diastolic pressure , which measures the pressure inside your arteries when your heart is between beats—during the relaxed phase of the cardiac cycle. Blood pressure is measured in millimeters of mercury (mm Hg) and is recorded with the systolic number first , followed by the diastolic number. An average reading will be around 120 for systolic pressure and 80 for diastolic pressure Readings above 140 and 90 are referred to as being moderately hypertensive and carry some degree of risk; readings above 160 and 95 indicate a high degree of risk and suggest that remedial action is required. Sports teams use the bleep test, in which a person runs between usually 2 cones placed 20 meters apart. The idea is to time your runs with prerecorded bleeps: As the test progresses, the time between bleeps decreases, and the point at which you fail to keep up with the pace is measured

4. The Cardiovascular Fitness Test To measure your cardiovascular fitness , you need a step of 12 inches in height, and you need to complete 24 steps per minute for 3 minutes . You can use a metronome set at 96 beats to help control your pace. After 3 minutes, sit down, locate your pulse, and measure it for 60 seconds. The following chart establishes pulse values for males and females at varying levels of cardiovascular fitness

5. Measuring Muscular Endurance and Strength Muscular endurance and strength are vital indicators of our ability to perform everyday activities without fatigue and, therefore, imply the degree of independence we might retain in our later years. Also, good muscular fitness has been shown to decrease the risk of developing a number of conditions, such as lower back problems and osteoporosis. Muscular endurance is the ability of a specific muscle, or perhaps a group of muscles, to repeatedly perform an exercise. Muscular endurance is essential in the deep postural muscles to enable us to maintain good postural alignment when carrying out daily tasks. The 2 most common tests for quantifying muscular endurance that are used in the lab and on the sports field can both be tried at home because they are based on effort in 2 basic exercises: the press-up and the sit-up. The press-up test measures how many standard press-ups you can do in 1 minute, and this will give an indication of your endurance capability in the chest, shoulders, and arms

6. The Press-Up Test Assume a face-down position on the floor with your hands about shoulder-width apart, with a gentle curve in the lower spine and a natural curve in the back of the neck. The aim of the exercise is to raise yourself up—extending your arms and holding—and then lower yourself down to the point where the upper arm is parallel to the floor . For men, full press-up position is recommended, but women can start on their knees with their feet lifted. Measure how many press-ups you can do consecutively in 60 seconds. Males Females

7. The Sit-Up Test The sit-up test measures how many full sit-ups you can perform in 60 seconds, giving an indication of the endurance strength in the abdominal muscles and also in the hips. Begin by assuming a face-up position on the floor with your arms crossed at your chest and your feet about 12 inches away from your backside— hip-width apart so that your knees are bent—while maintaining a comfortable spine position. Bring your body up to the top of your knees, letting your elbows touch your knees, and then lower yourself down, making sure that your shoulders touch the floor Males Females

8. Measuring Flexibility Flexibility is the ability to move a joint through its full range of movement. Not only is flexibility of value in sports performance, but it is also important in carrying out everyday activities, particularly because reduced flexibility can lead to decreased functional capability and possibly to bad posture, which is a precursor of chronic muscular skeletal injury. Flexibility is specific to each joint, which makes the art of measuring it, called goniometry, a difficult process. While no single test is sufficient to measure flexibility , the sit-and-reach test is the most common procedure because it measures flexibility in the hamstrings and the lower back

9. The Sit-and-Reach Test Gently warm up prior to the test, practicing a few preparatory stretches and movements for the lower back and the hamstrings. Sit on the floor , placing your feet flat against a sit-and-reach box or other large, heavy box that is not too high. Extend your legs until your knees are sort of straight, and then lean forward as far as you can, with your hands overlapped. To help perform the test, take a deep breath beforehand and then exhale as you bend forward. Place some measuring tape on the floor to assess how far short of (a negative score) or beyond (a positive score) the line of the heels you go

10. Measuring Body Composition Body composition is an important indicator of general health because the risks associated with being overweight are numerous. They include an increased risk of developing coronary heart disease, hypertension, type 2 diabetes, osteoarthritis, and possibly even certain cancers In the gym, you’re more likely to encounter different methods of body composition evaluation . Skinfold calipers are often used to take measurements at the waist, the back, and the front and rear of the upper arm. Readings from the 4 sites are added together, and tables give an equivalent body fat percentage for these sums. In the fitness industry, this method is used to generate surprisingly accurate and repetitive results . A second method is bioelectrical impedance analysis , which estimates body fat and involves passing a small electric current through the body and measuring the resistance to its flow . Lean tissue conducts electricity better than fat, so resistance to the flow of current can be used to predict the level of body fat .

11. The Waist-to-Hip Ratio Test To measure your waist-to-hip ratio, start by measuring the circumference around your abdomen, which is the waist measurement, by placing a tape measure around your body in line with your belly button. Then, find the widest point on your hips, which is the hip measurement, making sure the tape measure is straight . To calculate the score, divide the waist measurement by the hip measurement . Scores of greater than 0.94 for men and 0.82 for women are indicative of a significantly increased risk of health issues

12. CARDIOVASCULAR MACHINES Treadmill (Running machine) What is the equipment? Treadmill is a great way to practice walking or running at any pace you’re comfortable with in an indoor setting. What areas/ muscle groups the equipment target? Primarily your lungs in regards to developing your general fitness Provide a great core and leg workout (when you run) What can we do with the equipment? You can perform steady state (long distance) cardio at a moderate intensity Perform some interval training (varying intensities on repeat) as well as performance based cardio at higher intensities. How to use the equipment? https://youtu.be/BwuaiNWBodo

13. Rowing machine (Rower) What is the equipment? Rowing machines are a great way to work the entire body by replicating outdoor rowing in an indoor settings. This is one of the only cardiovascular machines that involves the arms as much as the legs. What areas/ muscle groups the equipment target? As it’s a cardio machine, works the lungs and improve your fitness. Gives a great leg and arm workout (especially at higher resistance). What can we do with the equipment? You can perform steady state and interval cardio at a basic level Performance based cardio (operating at near maximal levels) is also possible with a rower. How to use the equipment? https://youtu.be/H0r_ZPXJLtg CARDIOVASCULAR MACHINES

14. Elliptical machine (aka cross trainer) What is the equipment? The elliptical machine simulates a running motion that places no impact on the knee joints and integrates the arms for a full body workout. What areas/ muscle groups the equipment target? Elliptical machines can be used purely for cardio purposes (fitness). Target your lower body and arms by integrating the handles and increasing the resistance settings. What can we do with the equipment? You can focus on your fitness through long distance cardio. Change the resistance (sometimes incline) settings to focus on different aspects of your lower body and make the workout harder. Your upper body is also going to get a decent workout as you use the moving handles. How to use the equipment? https://youtu.be/5-6lVfTjKNk CARDIOVASCULAR MACHINES

15. Stair mill (aka stair climber) What is the equipment? A stair mill literally allows you to simulate walking upstairs on an endless cycle – this is a great form of low impact cardiovascular exercise. What areas/ muscle groups the equipment target? Stair mills should primarily be used as an easily accessible low impact form of cardio though they can be an effective calf and even glute (bottom) toner when used with some resistance. What can we do with the equipment? You can perform either steady or interval cardio with an emphasis being placed on the calves and the base of the glutes. How to use the equipment? https://youtu.be/K8S_sVxJKLM CARDIOVASCULAR MACHINES

16. Upright bike (aka stationary bike / indoor bike) What is the equipment? Upright bikes provide a great low-impact form of indoor exercise by simulating a road bike but without the need to go outside. What areas/ muscle groups the equipment target? An indoor bike works on your lungs and lower body in equal measure, Every muscles in the lower body are targeted (especially at higher resistances). What can we do with the equipment? You can perform any cardio variety without having to worry about any impact taking place on your joints in the process. With some resistance this proves to be a fantastic lower body toner as well for every area of the legs. How to use the equipment? https://youtu.be/bunRUwIXw_U CARDIOVASCULAR MACHINES

17. Recumbent exercise bike What is the equipment? Recumbent exercise bikes are a fantastic low-impact form of cardio that provides a little more comfort and back support for the user over an upright bike. What areas/ muscle groups the equipment target? A recumbent exercise bike works the lungs and the back of the legs, especially with some resistance into the workout. What can we do with the equipment? You can use a recumbent exercise bike for steady state, interval and to a lesser extent performance based cardiovascular activity. How to use the equipment? https://youtu.be/5WNSVgjlYTY CARDIOVASCULAR MACHINES

18. Spin bike (spinning bike / spinner / indoor cycle) What is the equipment? A spin bike is a seated frame that revolves around one singular spinning disc that you can apply different levels of resistance to. What areas/ muscle groups the equipment target? Like the upright exercise bike, spin bikes allow you to develop your fitness while targeting all aspects of the lower body. Spinners are a little more versatile in terms of the exercises that can be performed on them as their frame usually accommodates standing up in the saddle a little more comfortably than a standard upright bike. What can we do with the equipment? You can use a spin bike to perform all forms of cardio safe in the knowledge that your joints are protected due to the low impact nature of the activity. How to use the equipment? https://youtu.be/e4cjZKSOlNY CARDIOVASCULAR MACHINES

19. RESISTANCE MACHINES Leg press machine (45 degree leg press / vertical leg press / plate loaded leg press) What is the equipment? Leg press machines are designed to safely and effectively work every muscle in the lower body while protecting the joints. It comes in many different shapes and sizes. What areas/ muscle groups the equipment target? Leg presses target every muscle in the lower body including the thighs, the hamstrings, the glutes and the calves with different foot positions yielding a different area being prioritized at once. What can we do with the equipment? You can safely and effectively target any muscle in the lower body through either applying a foot stance that targets an even balance of all of them at once or slightly altering your stance to prioritize a certain area. How to use the equipment? https://youtu.be/kuuabK2xhwY

20. Hack squat machine What is the equipment? A hack squat machine allows you to perform a squatting movement with a major emphasis being placed on the thighs to isolate and develop them. What areas/ muscle groups the equipment target? Primarily the quads (thighs) though you can effectively target every leg muscle through differentiating your foot position. What can we do with the equipment? You can use a hack squat machine to target every aspect of the front and back of your leg muscles through either placing the feet further forward or backward on the platform. How to use the equipment? https://youtu.be/0tn5K9NlCfo RESISTANCE MACHINES

21. Leg extension machine What is the equipment? A leg extension machine will allow you to isolate the quads on their own and either strengthen them, tone them or a combination of the two. What areas/ muscle groups the equipment target? Leg extension machines work the quadriceps muscle. What can we do with the equipment? You can use a leg extension machine to effectively develop muscle tone in your quads as well as improve their endurance and / or strength. How to use the equipment? https://youtu.be/YyvSfVjQeL0 RESISTANCE MACHINES

22. Leg curl machine What is the equipment? Serving as a complete opposite to the leg extension machine, the leg curl machine isolates and tones / strengthens the hamstring muscle. What areas/ muscle groups the equipment target? The leg curl isolates and develops the hamstring muscles, though there is also some calf integration too. What can we do with the equipment? You can use a leg curl machine to effectively develop the hamstring muscles in any way you choose, whether it’s to strengthen them, improve their endurance or tone them up. How to use the equipment? https://youtu.be/4QX1xgnBEJc RESISTANCE MACHINES

23. Seated calf raise - machine What is the equipment? A seated calf machine is a great way to isolate and develop the calf muscles. What areas/ muscle groups the equipment target? Seated calf machines isolate the calves while strengthening the ankle joint. What can we do with the equipment? You can use a seated calf machine to tone, improve the endurance of and generally strengthen the calf muscles. How to use the equipment? https://youtu.be/JbyjNymZOt0 RESISTANCE MACHINES

24. Standing calf machine What is the equipment? Slightly different to a seated calf machine, the standing calf machine allows the user to isolate and develop their calf muscles from a slightly different angle that some believe helps to lengthen them. What areas/ muscle groups the equipment target? Standing calf machines target the calves and help to strengthen the ankle joint. What can we do with the equipment? You can use a standing calf machine to effectively isolate and strengthen the calf muscles and potentially lengthen them. How to use the equipment? https://youtu.be/Dvu8WJRUGTQ RESISTANCE MACHINES

25. Leg abduction machine (abductor / leg abductor) What is the equipment? Leg abduction machines are a safe and effective way to target the outer thigh muscles. What areas/ muscle groups the equipment target? Leg abduction machines are designed to target the outer thighs in isolation to the rest of the body. What can we do with the equipment? You can use a leg abduction machine to effectively target and tone / strengthen the outer thigh muscles and aid in your overall stability. How to use the equipment? https://youtu.be/zlqBk6xFO_8 RESISTANCE MACHINES

26. Leg adduction machine (aka adductor / leg adductor) What is the equipment? A leg adduction machine served as the counterpart to a leg abduction machine by targeting the inner thigh muscles. What areas/ muscle groups the equipment target? Leg adduction machines target the inner thighs in isolation to the rest of the body. What can we do with the equipment? You can use a leg adduction machine to effectively isolate and develop the inner thigh muscles, which in turn will aid in stability. How to use the equipment? https://youtu.be/GmRSV_n2E_0 RESISTANCE MACHINES

27. Lat pulldown machine (aka pulldown) What is the equipment? Lat pulldown machines have been around since almost the very beginning of resistance training practices and they directly target the Lat (back) muscles. What areas/ muscle groups the equipment target? The Lat pulldown will effectively target every muscle in the back though there is a particular emphasis placed on the side of the back muscles as well as the forearms when used without lifting aids. What can we do with the equipment? You can use the Lat pulldown to strengthen and develop the back muscles while also helping to safeguard against ailments like sciatica. How to use the equipment? https://youtu.be/CAwf7n6Luuc RESISTANCE MACHINES

28. Pec deck machine (aka pec deck / fly machine) What is the equipment? Pec deck machines have been designed to isolate and develop the pec (chest) muscles. What areas/ muscle groups the equipment target? You’ll be targeting the chest muscles on their own when you use the pec deck – your seat position will determine which part of the pec you access. What can we do with the equipment? A pec deck machine can be used to effectively target and strengthen, tone or improve the endurance of the pec muscles. How to use the equipment? https://youtu.be/A_uwDymTVwY RESISTANCE MACHINES

29. Cable crossover machine (cable machine / crossovers) What is the equipment? Cable crossover machines are one of the most versatile pieces of gym equipment available – they get their popular name “crossover” from the ability they grant the user to perform a unique kind of chest fly that sees the arms crossing over in the middle. What areas/ muscle groups the equipment target? This is completely dependent on the exercise – you can use the crossover to perform almost any exercise you can think of. What can we do with the equipment? With a little research, you can use the cable crossover to perform nearly every exercise in existence with the benefit of having constant tension applied to the muscles through the use of the cables. How to use the equipment? https://youtu.be/c_ojJfLPk-M RESISTANCE MACHINES

30. Chest press machine (aka chest press / incline chest press / decline chest press / flat chest press) What is the equipment? A chest press machine is a great way to safely target the chest muscles, shoulders and triceps without the risk of injury through dropping weights or destabilizing. What areas/ muscle groups the equipment target? This entirely depends on the variety of chest press you are using, though you’re typically going to be targeting an even balance of both chest muscles at once with an emphasis being placed more on one area depending on your seat angle. What can we do with the equipment? You can use a chest press to develop size and strength as well as definition in the chest in a safe and effective manner. How to use the equipment? https://youtu.be/d2fj2Js1vRI RESISTANCE MACHINES

31. Ab crunch machine (crunch machine / ab bench / ab machine) What is the equipment? An ab crunch machine is a fantastic way to isolate the abdominal muscles and develop them without integrating any other body parts. What areas/ muscle groups the equipment target? The ab crunch machine directly targets the ab muscles and allows the user to tone them without “cheating” their way through the exercise as is possible when performing it without a machine . What can we do with the equipment? You can tone, strengthen and generally improve the ab muscles with the ab crunch machine which is not only going to be great in terms of developing a six pack, but it’ll also improve your posture. How to use the equipment? https://youtu.be/E1rpMSTP83M RESISTANCE MACHINES

32. FREE WEIGHT EQUIPMENTS How to use the equipment? Barbell Exercises: https://youtu.be/V2ay0sEk45c Dumbbell Exercises: https://youtu.be/uzS7SHntqMo Olympic Barbell Standard Barbell Adjustable Dumbbell Fixed Weight Dumbbell Kettlebell Standard Weight Plates

33. How to use the equipment? EZ curl bar exercises: https://youtu.be/mk9HfzbPAS8 Triceps bar exercises: https://youtu.be/vXKIpD33xjA Use of Preacher bench: https://youtu.be/GERCafX8b8I Use of Dip bar: https://youtu.be/wjUmnZH528Y Use of Pull-up bar: https://youtu.be/yOdq5W2gh7E EZ Curl Bar Triceps Bar Preacher Bench Dip Bar Pull-up Bar FREE WEIGHT EQUIPMENTS

34. Questions