PATHFIT 2

• Body weight training


  Portable training aid that automatically adjusts to your weight, height, sex, strengths, and injuries
• Body weight training


  • Helps develop strength, tone, stamina, and muscle
  • Helps develop mental toughness and willpower
• Balance


  A person's ability to control their equilibrium in relation to gravity
• Stability


  Your body's ability to return to a desired position or trajectory following a disturbance to equilibrium
• Types of balance


  • Static balance
  • Dynamic balance
• Static balance


  Balance of a person while they are stationary
• Dynamic balance


  Balance that occurs while the athlete is moving
• Balance relates to movement efficiency because it is an underlining requirement for general movement and non-movement to occur
• Specific benefits of balance training

  • Improves proprioception
  • Improves neuromuscular coordination
  • Promotes joint stability
  • Improves reaction time
  • Increases strength
  • Improves agility
  • Prevents falls in the long term
• Tools and exercises for balance training

  • Sumo squat with outer thigh pulse
  • Standing crunch with under-the-leg clap
  • Curtsy lunge with oblique crunch
  • Plank with flying plane arms
  • Rolling forearm side plank
  • Arm sequence with lifted heels
  • T-stand with hinge and side bend
• Performing exercises for balance training

  1. Warm-up exercises

  2. Balance training exercises
• Were you able to perform the exercise?

  • Yes
  • No
• If NO, then why? What seems to be the concern?
• Muscular endurance can be defined as your ability to repeat a physical action for a prolonged period of time
• Muscular endurance


  • Marathon runner or Tour de France cyclist must have great muscular endurance
  • Athletes who excel at muscular strength, like weightlifters or sprinters, where more explosive force is required over a shorter period of time
• Isometric exercise


  A type of low-impact exercise that involves straining your muscles without moving or bending your joints
• Isotonic exercise


  Involves putting a constant amount of weight or tension on your muscles while moving your joints through a full range of motion
• Isokinetic exercise


  A type of workout that involves specialized machines and keeps your muscles moving at a consistent speed

  
• Comparing and contrasting isometric, isotonic and isokinetic exercises


  Write the similarities and differences of these exercises on the triple venn diagram
• Performing isometric exercises for muscular endurance

  1. Warm-up exercises

  2. Isometric exercises

  
• Flexibility


  The range of movement at a joint
• Importance of flexibility


  • Can help prevent muscle injury, especially when it comes to activities that require explosive work, so it is important to all athletes, but some more than others
• Training methods that improve flexibility


  • Static stretching
  • Ballistic stretching
  • PNF stretching
• Static stretching


  Placing a certain muscle or muscle group in a position where it can be extended for a certain amount of time
• Types of static stretching

  • Active stretching
  • Passive stretching
• Active stretching


  Stretches where the performer applies the force that lengthens and stretches the muscle
• Passive stretching


  Also referred to as assisted stretches, involve a partner, wall, barre, or other object assisting the performer with the stretch
• It is important that the muscles that will be used most by the performer are stretched
• Static stretching has been found beneficial for overall flexibility, which can help lengthen your stride, thereby improving your running time
• There has been a lot of controversy lately over the adverse effects of static stretching possibly reducing muscle contraction speed and therefore impairing runners and other athletes
• Ballistic stretching


  Uses the momentum of moving limbs to force muscles beyond their normal range of motion
• Ballistic stretching should be performed on warm muscles, not cold muscles, to reduce the risk of injury
• PNF stretching


  The performer has help from a partner or uses an immovable object to provide resistance, to push the limb to stretch the joint further than the performer can stretch it on their own
• PNF stretches are often used in rehabilitation programs
• Ten Static Stretching Exercises

  • Upper Back Stretch
  • Shoulder Stretch
  • Hamstring Stretch
  • Standing Hamstring Stretch
  • Calf Stretch
  • Hip and Thigh Stretch
  • Adductor Stretch
  • Standing Iliotibial Band Stretch
  • Quadriceps Stretch
  • Standing Shin Stretch