Essay

Endurance Training and its affects to our daily lifestyle

Endurance training, describes any type of athletic training that increases your body’s cardiovascular or muscular endurance. Endurance training helps develop the body’s respiratory capabilities and muscular strength to sustain physical activity with lower injury risks for extended periods. It is also called aerobic exercise, endurance exercise includes activities that increase your breathing and heart rate such as walking, jogging, swimming, biking and jumping rope. Endurance activity keeps your heart, lungs and circulatory system healthy and improves your overall fitness.

Types of endurance training;

~ Jumping rope ( single and double jump)
~ Jumping jack
~ Burpees
~ Squat-thrust
~ Jumping tap
~ Plank
~ Crunches
~ Walking lunges

People who get the recommended regular physical activity can reduce the risk of many diseases such as diabetes, heart disease and stroke. Endurance is related to the ability to perform work over an extended period of time. Children for example, can play actively for hours.

We need endurance to perform repetitive activities of daily living, such as stirring food while cooking, using a blow dryer to dry our hair, or walking up steps. Endurance exercise training exerts many positive effects on health, including improved metabolism, reduction of cardiovascular risk, and reduced all-cause and cardiovascular mortality. Endurance exercises also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others.

Essay

ROPE TRAINING AND PULL UPS

Rope Training

Jumping rope burns more calories per minute than just about any other form of cardio exercise. If you’ve never tried it before you are really missing out. It does, however, take some time to get your rhythm down as well as to build up enough stamina to be able to do it for more than a few minutes at a time. But they are definitely are a great way to get in a fun, challenging, and intense workout.

Though it is an effective cardiovascular exercise in itself, jumping rope also provides additional fitness and athletic benefits, including improving your vertical jump. Along with improved coordination and power, jumping rope engages the same muscles that are activated during a vertical leap. If you are trying to add inches to your vertical movement, include jumping rope in your training.

Jumping rope helps your body acclimate to vertical movements. Most exercises propel you forward, with occasional backwards and side-to-side movements. Besides climbing stairs, jumping is the main movement that calls for you to work against gravity and travel vertically. Jumping rope, along with other exercises that include a jumping element, such as squat jumps and box jumps, helps to functionally strengthen your legs, core and upper body.

Some types of jumping topes are;

• Basic jump
• Alternate foot jumps
• Boxer step
• High knees
• Jump rope jacks
• Mummy kicks
• Criss- cross
• Side swing
• Side under jump
• Half and Full twist

Pull Ups

A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.

>HANGING HOLD
You simply hang from a pullup bar.
Is a simple exercise that involves hanging from an overhead bar and is a great way to introduce you to bodyweight training.
Commonly used to condition and progress people to being able to do a pull up.

>LEG PULL DOWN
The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.

>LAT PULL DOWN
The lat pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.
A multi-joint exercise that targets many back, shoulder, and arm muscles.

>BRIDGE ROW
The bridge push-up involves lying on the ground on the back with the feet pulled up to the buttocks and palms of the hands against the ground on either side of the head, followed by “pushing” the entire body upwards with both arms and feet.

>HINGED ROW
An exercise designed to primarily target the posterior chain, otherwise known as your “backside.
An exercise where you bend forward with maximal motion at the hip and minimal motion at the knees.
Performed in standing position with the objective being to move the torso toward horizontal, this is achieved through flexion.

>BENT OVER ROW
Is a weight training exercise that targets a variety of back muscles Which ones are targeted varies on form
A bent-over row is typically performed with free weights or a barbell, but it can also work with cables or machines.
Is a weight training exercise that targets a variety of back muscles. … Which ones are targeted varies on form.

>DEEP LOW ROW
Is a simple but effective exercise for the back and arm muscles. It helps build upper body strength and improves your posture.

Pull-Ups Strengthen Your Chest, Shoulders, Arms, and Core

In addition to working your back, pull-ups strengthen and sculpt your shoulders, forearms, and chest (pecs). They also engage your abs, including your deep transverse abdominis, making them a great exercise for targeting many of the major muscles in the body. The pullup is considered an advanced exercise. It’s more difficult than the chinup. But the pullup can be modified or done on an assisted machine for beginners, and you’ll still get benefits from these variations.

Essay

ACTIVITY – SPECIFIC SKILLS

A. Basic Strength Training

Bodyweight exercises are strength training exercises that uses individuals weight to provide resistance against gravity.

• SQUATS, a strength exercise which the trainee lowers their hips from a standing position and then stands back up.

• REVERSE LUNGES, a bodyweight and leg exercise that works muscle groups throughout your lower body.

•LATERAL LEG RAISES, refer as hip abduction, may seem to belong in 1982, but they have very real strengthening benefits. This single exercise utilizes multiple muscle groups and offers numerous functional advantages.

•MARCHING GLUTE BRIDGE, Bend your arms to 90 degrees and then drive through your arms, upper back and heels to bridge up. Squeeze your glutes and brace your abs to bridge up.

• SPIDER MAN MOUNTAIN CLIMBERS, start in the high plank position from your hands and feet. Then, keeping your core engaged, step one foot up and outside your hand into a nice low spiderman or runner’s lunge.

• DONKEY KICKS, punching involves a man punching his sexual partner in the back of the head during sex prior to orgasm to provoke a contracting of muscles to increase the his sexual pleasure

•SINGLE LEG GLUTE BRIDGES, is a unilateral glute bridge variation that targets muscle groups throughout your body like the hamstrings, hip flexors, lower back muscles, and gluteal muscles.

•DONKEY WHIPS, your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle.

•FROGGERS, is a simple exercise that targets the entire body, working the arms, abs, glutes, legs and heart in one move. It’s an intermediate exercise, so beginners and those with a weak upper body or weak knees should take it slow.

•PLANK JACKS, is a combination of two very common exercises, the plank and (big surprise) the jumping jack. You get on all fours in a plank position, and then hop your feet outward and inward while trying to keep your spine and pelvis aligned.

Push ups is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

• WIDE HANDS PUSH UP, our hands are further apart than a standard pushup, puts more emphasis on your chest and shoulders and may be easier for beginners. Muscles worked: chest and shoulders. Start in a plank position but with your hands out wider than your shoulders.

•TRIANGLE (diamond) PUSH UP, the hands and forefingers are brought together almost directly under the chest to make a diamond or triangular configuration.

•PIKE PUSH UP, use it as a stepping stone to harder moves or as a goal to boost your shoulder strength.

• SUPER (Hindu) PUSH UP, is a compound move that engages the entire body and helps to improve your fitness level. This exercise increases the flexibility of the spine, improves your cardiovascular endurance, and conditions your whole body.

• STRICT (military) PUSH, a military push-up is commonly described as a push-up that emphasizes the triceps by keeping the elbows tucked to the sides. This would likely indicate a narrower spacing of hands than with a standard push-up, which usually assumes that the hands are spaced at roughly shoulder width apart.

Deadlifts a lift made from a standing position, without the use of a bench or other equipment.

•ROMANIAN (STIFF-LEG) DEADLIFT, starts at a standing position and is a hinge motion in which the implement does not touch the floor. The stiff leg deadlift starts on the floor, and is performed identically to a regular deadlift except you keep your legs stiff throughout the movement.

•KETTLEBELL ROMANIAN DEADLIFT, often simply called a kettlebell RDL – is a hip-hinge exercise that primarily targets your hamstrings and can be performed with a single kettlebell, making it a great deadlift variation for working out at home.

• SINGLE LEG DEADLIFT, is a hip-hinge movement that strengthens the back, core and legs. This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you. The more complex movement works even more core muscles as well as the standing leg, which help to improve balance.

• KICKSTAND DEADLIFT, is a movement targeting the muscles of the hamstrings, glutes, and back.