Physical Activity for Health and Fitness
Name: Exam No.
Leaving Certificate Applied
Leisure & Recreation
Module
Physical Activity for Health and Fitness
Table of Contents
Definition and components of physical fitness 3
Key Assignment 1 12
Key Assignment 2 25
Key Assignment 3 27
Key Assignment 4 37
Resources 39
Non Participation Activities 43
In your own words, what is physical fitness? ______
Definition of physical fitness: ______
What are the benefits of physical training on the body?
______
What are the components of physical fitness?
______
What do we mean by the F I T T principles of training?
______
FITT Principles (Stamina)
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What does Aerobic activity mean in relation to physical fitness?
______
Maximum Heart Rate is the largest number of beats your heart can do in one minute.
If the formula for (MHR = 220 – Age),
Calculate your own maximum heart rate: 220 - ______
=______
Aerobic activity: ≤ 80 % of Max Heart Rate
Anaerobic activity: ≥ 80 % of MHR.
What does lactic threshold mean?
______
If your lactic threshold is 80% of MHR, calculate your lactic threshold.
80% of MHR = ______beats per minute.
What does Anaerobic activity mean in relation to physical fitness?______
FITT Principle (Speed)
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Key points in relation to Speed development.
______
Key points in relation to Development of Speed Endurance ______
FITT Principles (Developing Strength)
______
What does flexibility mean?
______
What are the benefits of flexibility training?
______
Stretching is very important in preparing your body for exercise.
What are the differences between the following types of stretches?
Static Stretching ______Proprioceptive Neuromuscular
Facilitation
______
Active / Dynamic stretching
______
What do the following words mean in relation to the principles of training?
Overload ______
Recovery ______
Adaptation ______
Reversal: Use it or lose it ______
Progression ______
Specificity ______
Key Assignment 1
Attend a gym for a period of time (minimum 8 weeks) and keep a diary of your progress over the course of this time. In this, include the exercises that you partake in, deciding whether they are aerobic or anaerobic type exercises. Also include the level of difficulty, time and speed or number of sets x weight lifted.
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
Exercise Record
Exercise Time/Repeats Aerobic/Anaerobic
______
______
______
______
Choose one exercise and answer the following questions.
Underline correct answer
Name of exercise:
It would be considered a Strength Developing/ Endurance Developing exercise
It would help me Burn Calories/ Build Strength
It might also be considered a Muscle Toning / Cardiovascular exercise
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 1
Date:
(a) Exercise Record
Exercise Time & Level / Sets x Repeats Aerobic/Anaerobic
______
______
______
______
(b) Choose one exercise from the list above and underline the correct answer to complete the sentence.
Name of exercise:
It would be considered a Strength Developing / Endurance Developing exercise.
It would help me Burn Calories / Build Strength.
It might also be considered a Muscle Toning / Cardiovascular exercise.
What I enjoyed about the session?
______
Am I making improvements? How?
______
Key Assignment 2
Pulse and Heart Rate
Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (because more oxygen-rich blood is needed by the body when you exercise).
How to take your pulse1. Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe. (See the illustrations to the right.)
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.
Check your pulse: ______x 6 = ______
(beats in 10 seconds) (your pulse)
What is maximum heart rate?
The maximum heart rate is the highest your pulse rate can get. To calculate your predicted maximum heart rate, use the formula:
Predicted Maximum Heart Rate = 220 - Your Age
Calculate your maximum heart rate. ______
Heart rate is known to vary between individuals. However, normal rates for resting heart rate range from 60 to 80 beats per minute.
Calculate your morning resting heart rate and evening resting heart rate for one minute for one week
Morning Evening
Monday ______
Tuesday ______
Wednesday ______
Thursday ______
Friday ______
Saturday ______
Sunday ______
What do you notice? ______
Key Assignment 3
Plan and design a six week physical fitness programme for yourself incorporating warm up, stretches, aerobic training, anaerobic training, and cool-down.
Within this, you should try and implement the upper, middle, lower body strategy (UML) in your design. Also, try and include both posterior and anterior exercises to cater for both the front and back of your body.
Please see the example overleaf.
Example
Session 1
Date: xx – xx - xxxx
Warm-Up / Time / LevelTreadmill / 10 minutes / 8 kmph
Bike / 5 minutes / 12 kmph
Stretching / Muscles
2 x 10 second stretches of all major / Hamstrings / Arms
muscle groups / Quads / Lower back
Groins / Gluts
calves
Aerobic / Time / Level
Treadmill / 15 minutes / 10 kmph
Bike / 15 minutes / 15 kmph
Anaerobic
Exercise / Set x Repeat / Weight
U Bicep curl / 1 x 10 / 12 kg
M Sit-up / 1 x 20 / Bodyweight
L Lunge / 1 x 10 each leg / Bodyweight
U
M
L
U
M
L
Cool Down / Time / Level
5 minute walk / jog on treadmill / 5 minutes / 6 kmph
Stretching
2 x 20 second stretches on all
Muscles as above
Session 1
Date: ______
Warm-Up / Time / LevelStretching / Muscles / Muscles
Aerobic / Time / Level
Anaerobic
Exercise / Set x Repeat / Weight
U
M
L
U
M
L
U
M
L
Cool Down / Time / Level
Stretching
Session 2
Date: ______
Warm-Up / Time / LevelStretching / Muscles / Muscles
Aerobic / Time / Level
Anaerobic
Exercise / Set x Repeat / Weight
U
M
L
U
M
L
U
M
L
Cool Down / Time / Level
Stretching
Session 3
Date: ______
Warm-Up / Time / LevelStretching / Muscles / Muscles
Aerobic / Time / Level
Anaerobic
Exercise / Set x Repeat / Weight
U
M
L
U
M
L
U
M
L
Cool Down / Time / Level
Stretching
Session 4
Date: ______
Warm-Up / Time / LevelStretching / Muscles / Muscles
Aerobic / Time / Level
Anaerobic
Exercise / Set x Repeat / Weight
U
M
L
U
M
L
U
M
L
Cool Down / Time / Level
Stretching
Session 5
Date: ______
Warm-Up / Time / LevelStretching / Muscles / Muscles
Aerobic / Time / Level
Anaerobic
Exercise / Set x Repeat / Weight
U
M
L
U
M
L
U
M
L
Cool Down / Time / Level
Stretching
Session 6
Date: ______
Warm-Up / Time / LevelStretching / Muscles / Muscles
Aerobic / Time / Level
Anaerobic
Exercise / Set x Repeat / Weight
U
M
L
U
M
L
U
M
L
Cool Down / Time / Level
Stretching
Session
Date: ______
Warm-Up / Time / LevelStretching / Muscles / Muscles
Aerobic / Time / Level
Anaerobic
Exercise / Set x Repeat / Weight
U
M
L
U
M
L
U
M
L
Cool Down / Time / Level
Stretching
Session
Date: ______
Warm-Up / Time / LevelStretching / Muscles / Muscles
Aerobic / Time / Level
Anaerobic
Exercise / Set x Repeat / Weight
U
M
L
U
M
L
U
M
L
Cool Down / Time / Level
Stretching
Key Assignment 4
Design a (A) Warm-up and (B) Circuit for an exercise class consisting of sixteen people in an empty gym situation (20m x 15m) with few props.
(A) Design a warm-up to last ten minutes including all relevant stretches. Equipment: 1 set of marking cones.
Key Assignment 4
(B) Design a Local Muscular Endurance (LME) circuit with a minimum of ten exercises. Incorporate the U M L (Upper, Middle, Lower) body strategy in your design. Include also session time, station period length and break lengths.
Tricep Dip / Prone leg and arm extension / Swiss ball squat / Swiss Ball Press-upCore stabilisation (Plank) / Power clean / Tricep Dip / Swiss ball walkover
Isometric seat / Core stabilisation (Hands →Elbows) / Lunge / Dorsal Raise
Core stable swiss ball kick away / Russian Twists with football / Stretch
30 seconds on
Groin
Hamstrings
Quads
Calves
Gluteus
Arms
Back / Plyometric depth jump
Resources