Leaving Certificate Applied

Leisure & Recreation

Module

Physical Activity for Health and Fitness

Name: ______

Address:______

Date of Birth: ______

Sports/ leisure activities I am involved in: ______

Sports I haven’t tried that I might be interested in: ______

Do you think it is a good thing to be involved in sport? ______

If so, why? ______

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)

______

______

______

______

______

______

______

______

______

______

______

What doesAerobic activitymean in relation to physical fitness?

______

Maximum Heart Rate is the greatest amount of beats your heart will do in one minute.

If the formula for (MHR = 220 – Age),

Calculate your own Max Heart Rate: 220 - ______

=______

Aerobic: ≤ 80 % of Max Heart Rate

Anaerobic: ≥ 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 do Anaerobic activities mean in relation to physical fitness?______

FITT Principle (Speed)

______

______

______

______

______

______

______

______

______

______

______

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 ______

Progressive Neuromuscular Facilitation Stretching

______

Active / Dynamic stretching

______

What do the following words mean in relation to the principles of training

Overload ______

Recovery ______

Adaptation ______

Reversal ______

Progression ______

Specificity ______

Key Assignment

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

It would help me Burn Calories/ Build Strength

It might also be considered a Muscle Toning / Cardiovascular exercise

Key Assignment

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Physical Activity for Health and Fitness

Name:

Date:

Exercise Record

ExerciseTime/RepeatsAerobic/Anaerobic

______

______

______

______

Choose one exercise and answer the following questions.

Underline correct answer

Name of exercise:

It would be considered a Strength Developing/ Endurance Developingexercise

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

Leaving certificate Applied

Leisure and recreation

Name:

Pulse and Heart Rate

  • Maximum Heart Rate: 220 – Age in years

Calculate your morning resting heart rate and evening resting heart rate for one minute for one week

MorningEvening

Monday______

Tuesday______

Wednesday______

Thursday______

Friday______

Saturday______

Sunday______

What do you notice? ______

Key Assignment

LCA leisure and Recreation

Module:Physical Activity for health and fitness

Key assignment: Plan and design an eight week physical fitness programme for yourself incorporating warm up, stretches, aerobic and anaerobic training, and cooldown.

Example

Warm up: 10 min jog on treadmill at 8 kmph

Stretch of all major muscle groups including hamstrings

Quads

Groin

Calves

Arms

Back

Anaerobic

Exercise / Set x Repeat / Weight
Bicep Curl / 2 x 10 / 8 kg
Sit- ups / 2 x 30 / Body weight

Cooldown: 5 min walk on treadmill followed by 30 sec stretches on all muscle groups of above

Week

Name ______Date ______

Warm-Up
Stretching
Aerobic
Anaerobic
Exercise / Set x Repeat / Weight
Cool Down
Stretching

Week

Name ______Date ______

Warm-Up
Stretching
Aerobic
Anaerobic
Exercise / Set x Repeat / Weight
Cool Down
Stretching

Week

Name ______Date ______

Warm-Up
Stretching
Aerobic
Anaerobic
Exercise / Set x Repeat / Weight
Cool Down
Stretching

Week

Name ______Date ______

Warm-Up
Stretching
Aerobic
Anaerobic
Exercise / Set x Repeat / Weight
Cool Down
Stretching

Week

Name ______Date ______

Warm-Up
Stretching
Aerobic
Anaerobic
Exercise / Set x Repeat / Weight
Cool Down
Stretching

Week

Name ______Date ______

Warm-Up
Stretching
Aerobic
Anaerobic
Exercise / Set x Repeat / Weight
Cool Down
Stretching

Week

Name ______Date ______

Warm-Up
Stretching
Aerobic
Anaerobic
Exercise / Set x Repeat / Weight
Cool Down
Stretching

Week

Name ______Date ______

Warm-Up
Stretching
Aerobic
Anaerobic
Exercise / Set x Repeat / Weight
Cool Down
Stretching

Week

Name ______Date ______

Warm-Up
Stretching
Aerobic
Anaerobic
Exercise / Set x Repeat / Weight
Cool Down
Stretching

Key Assignment

Design a Warm-up and Circuit

Design a 10 minute warm up for a group of sixteen in gym situation including relevant stretches.

NameDate

Key Assignment

Design a Local Muscular Endurance circuit with a minimum of ten exercises. Incorporate the U M L strategy in your design. Include also session time and period and break lengths.

NameDate

1