ppl4o fitness unit - café davis | welcome · goal setting setting goals helps you to reach greater...

Fitness UnitName: ____________________

Testing Dates:________________________________________________________________________________

PPL4O Healthy Active Living • Fitness Testing Unit

Goal SettingSetting goals helps you to reach greater heights. By using the S.M.A.R.T.E.R. Goal-Setting Model below, you will be able to set objectives, remain focused, and achieve more in any aspect of your life. It can be used for personal development, school, work, or other performance-based environments, or project or event management.

Goal SettingSetting goals helps you to reach greater heights. By using the S.M.A.R.T.E.R. Goal-Setting Model below, you will be able to set objectives, remain focused, and achieve more in any aspect of your life. It can be used for personal development, school, work, or other performance-based environments, or project or event management.

S.M.

A.

R.

T.

E.R.

Specific (also: significant, sustainable, stretching)

Goals need to be clear, not general or vague. They must state exactly what is expected and why it is important. They should answer the five “W” questions: What, Why, Who, Where, Which?

Measurable (also: meaningful, manageable, motivational)

Goals need concrete measures of progress toward attaining the goal. This helps stay on track. It should answer questions like, how much/many? How will you know when it is accomplished? Indicators should be quantifiable.

Attainable (also: achievable, appropriate, adjustable, ambitious, assignable, actionable, adjustable, ambitious, aspirational, acceptable)Goals must be realistic and attainable, not extreme. They should neither be out of reach or below standard performance, as these would be meaningless. When goals are important to you, you develop attitudes, abilities, skills, and means to reach them. Goals should answer the question, how can they be accomplished?

Relevant (also: realistic, reasonable, resonant, resourced, result-based, result-oriented)

A goal is relevant when it aligns with other goals. sIt is important to choose goals that matter to you, your team, or organization. When relevant goals are met, they drive you, your team, or organization forward. A relevant goal can answer yes to questions like, does it seem worthwhile? Is this the right time? Does this match our other efforts/needs?

Timely (also: time-framed, time-sensitive, timetabled, time limited, timed, tangible, trackable)

Effective goals need to have a target date. This establishes a sense of urgency. Committing to a deadline helps a person or team focus their efforts on completing the goal on or before the due date. This prevents goals from being overtaken by day-to-day crises that arise in life. A timely goal should answer what can I do six months from now? What can I do six weeks from now? What can I do today?

Evaluate (also: ethical, excitable, enjoyable, engaging, ecological, evidenced)

Goals are not static and can change from time to time. Important life changes or obligations, or a change in available resources have to be taken into consideration when evaluating your goals. Evaluating your goals consistently can help you better attain them.

Revise (also: reevaluate, reviewed, reassess, revisit, recordable, rewarding, recognize mastery)

After evaluating your goals, consider what may need to be changed or adjusted. This will ensure that targets of the goal are not forgotten. These two steps are done during and after the goal process.

Fitness Goal Setting

S

M

A

R

T

E

R

Name: _____________________________________________________________

What do you want to accomplish?Specific reasons, purpose or benefits of accomplishing the goal:Who is involved?Identify location(s):Identify requirements and constraints:

How much?How many?How will you know when it is accomplished?

How can the goal be accomplished?

Does this goal seem worthwhile?Is this the right time?Does this match my other efforts or needs?Am I the right person?

When?What can I do 6 months from now?What can I do 6 weeks from now?What can I do today?

How is my goal progressing?Am I where I want to be in my goal?What has changed that affects my goal?

Am I or have I adapted to my environment and any challenges that arise?Based on results from the Evaluation step, do I need to increase or decrease my goal?

Fitness S.M.A.R.T.E.R. Goal-Setting Worksheet

Resting Heart Rate (RHR) is the number of times the heart beats per minute during a resting state. The heart is most at rest when we are asleep; the best time to determine our heart rate is when we first awake. Record your resting heart rate for three days and then add these together and divide by three. This will give you an accurate average resting heart rate.

Detecting your pulse and therefore your heart rate is most easily done at your radial artery (which is located at the distal end of your radius) or at your carotid artery (which is located on the lateral sides of your hyoid bone in your neck).

Target Heart Rate (THR) is the number of beats per minute (bpm) at which your heart should be beating during aerobic exercise in order to facilitate cardiorespiratory improvement. For healthy individuals, this range is from 60-90 percent of maximal heart rate (MHR).

Maximum Heart Rate (MHR) is an estimate obtained by subtracting your age from 220. For example, an eighteen-year-old may have a MHR of 220 – 18 = 202 bpm. To determine THR, this individual would take a percentage of his or her MHR, and target aerobic work between 60 percent on the lower end to 90 percent on the upper end. This calculation would be expressed as follows:

THR of 60% = 121 bpmTHR of 90% = 181 bpm

The Karvonen or heart rate reserve method (HRR) takes into account resting heart rate and is defined as the difference between MHR and RHR (MHR – RHR). The American College of Sports Medicine (ACSM) recommends the use of this method over the percentage of maximal heart rate because it correlates well with laboratory values of VO2 Reserve, which is the difference between VO2max and VO2 at rest.

Using this method, RHR is initially subtracted from MHR. Once the exercise intensity has been determined, RHR is simply added back on.

Using our example of the eighteen-year-old who has a RHR of 72 bpm and a MHR of 202, the application of the HRR formula would be as follows:

HRR = 202 – 72 = 130 bpmTherefore, using the heart rate reserve method, a THR set at 50 percent of HRR would be

(130 x .50) + 72 = 65 + 72 = 137 bpmWhereas, a THR set at 85 percent of HRR would be

(130 x .85) + 72 = 110 + 72 = 182 bpm

Current research tells us that individuals who are in poor aerobic condition will benefit more from working on the lower end of the percentage of their HRR and vice versa. Also, keep in mind that, whatever method you use to determine intensity, it is only an estimation of appropriate intensity levels – if you feel as if you are exercising too hard or too little, you probably are. The best advice is to reduce or increase your intensity and find a heart rate range that works best for you.

Source: Exercise Science: An Introduction Health and Physical Education by Ted Temertzoglou and Paul Challen

Fitness Heart Rates

The F.I.T.T. Principle captures the four basic building blocks of any exercise plan:• Frequency• Intensity• Type• Time

These four dimensions apply to and need to be addressed when devising any fitness or training program. The acronym (F.I.T.T.), coined by David M. Chisholm, M.D., makes it easy to remember.

Body Mass Index (BMI)One measure widely used by medical practitioners to assess the extent to which individuals are balancing the energy equation (i.e., are underweight or overweight relative to their height) is Body Mass Index (BMI). BMI is the ratio of a person’s weight in kilograms to the square of his or her height in metres:

BMI = weight/height2

In most cases, BMI correlates well with increased risks of disease, particularly cardiovascular, pancreatic, and kidney disease. Generally, those with a BMI of 27 or more are considered to be overweight; those with a BMI of 30 or more are considered obese. Those with a BMI of 18.5 or lower are considered to be underweight.

While BMI is well established, the index has limitations. The most important is that it does not distinguish between fat and excess muscle. For this reason, athletes such as wrestlers, weightlifters, and football players would record high BMIs, but this may have no relation to their overall risk for mortality.

Fitness ComponentsFitness Components

AgilityMeasures change of direction.

EnduranceMeasures how well the body uses oxygen.

FlexibilityMeasures range of motion of joints.

PowerMeasures explosiveness.

Speed (vs. Quickness)Measures all out linear speed.

StrengthMeasures explosiveness.

Body CompositionMeasures body fat and tissue distribution.

PrecisionMeasures exactness and accuracy.

ProprioceptionMeasures awareness of movement and

position of body.

BalanceMeasures ability to remain upright and

steady.

Source: Exercise Science: An Introduction Health and Physical Education by Ted Temertzoglou and Paul Challen

Fitness F.I.T.T. Principle • Body Mass Index • Fitness Components

All students will be assessed on the fitness tests listed below. Please review the standards for each test.

12-Minute Run: Students will run laps around the track at a pace of their choice, with the goal of completing as many laps as possible within the twelve (12) minutes. The number of laps the student completes in that time will determine their fitness mark for this particular test. Refer to the standards page for mark details. This will be testing cardiorespiratory/endurance.

Mile Run: Students will run four (4) laps of the track at a pace of their choice, with the goal of running those laps as quickly as possible. The time it takes the student to complete the four laps will determine their fitness mark for this particular test. Refer to the standards page for mark details. This will be testing cardiorespiratory/endurance.

Metabolic Equivalent Test (MET): Also known as the Beep Test. A perfect score is 13>. Students will be tested on the 20-metre shuttle run. Their score will be the level they achieve on the test out of 13. This will be testing cardiorespiratory/endurance.

Skipping Routine: Student will perform all four (4) movements for 50 reps each. This will be testing agility. Movements are listed below:

1. Regular skipping2. Side-to-side3. Front and back4. Boxer-style skipping

Push-Ups: A perfect score is 45>. Push-ups are to be done in “DEAD-MAN” push-up style, and students will be given a mark out of 45. One point for every perfect-form push-up ending when form is broken. Dead-man push-up start position is when the student is lying face-down with chest and abdomen on the ground. The student then pushes their body up from the ground in a perfect plank, with full extension of arms, returning to start position before every repetition (rep). Students will be given one point for each successful, perfect-form push-up they perform within one minute. This will be testing muscular strength.

Sit-Ups/Curl-Ups: A perfect score is 60>. Students will perform full sit-ups, with a partner standing above their feet. The spotter will sandwich the performer’s feet with their own (not standing ON the performer’s feet). Students will be given one point for each successful sit-up they perform within one minute. This will be testing muscular endurance.

Sit and Reach: Student will sit on the floor with their back upright and the soles of their feet up against the measuring apparatus. Keeping their knees straight, and placing one hand evenly on top of the other, lean forward from the hips, pushing their middle fingers as far along the measuring apparatus. The number they reach will be their resulting score. This will be testing flexibility.

Vertical Jump: From a standing position beside a wall, students will jump explosively and touch as high as they can on wall measurements for a score. This will be testing power and muscular strength.

Wall Sits: Students are to place their back against the wall and squat down until their thighs are parallel to the ground and hold as long as possible. This will be testing muscular endurance.

Fitness Pickering H.S. Fitness Tests

Dot Drill: The Dot Drill is made up of five different drills, each one done six (6) times. They will have 0.5 seconds added to their time for every missed dot. This will be testing agility. Movements are listed below:

1. Up and BackA. Start with feet on A & B.B. Now jump quickly to C with both feet.C. Then jump and split feet to D and E.D. Come back the same way jumping backward.E. Repeat 5 more times.

2. Right FootA. Your feet from the Up and Back Drill should end on dots A and

B.B. Now go to dot C with your right foot.C. Now go in order: Dot D, E, C, A, B.D. Repeat 5 more times.

3. Left FootA. You will end the Right Foot Drill on Dot B.B. Now go to dot C with your left foot.C. Now go in order: Dot D, E, C, A, B.D. Repeat 5 more times.

4. Both FeetA. You will end the Left Foot Drill on Dot B.B. Now go to dot C with both feet.C. Now go in order with both feet: Dot D, E, C, A, B.D. Repeat 5 more times.

5. Turn AroundA. You will end the Both Feet Drill on Dot B. Now go to dot C with both feet.B. Now go to dots D and E, spreading apart both feet as in the Up and Back (Drill #1)C. Now quickly jump 180º clockwise to face the other way. You should still be on dots D and E.D. Hit dot C with both feet and then dots A and B with feet split.E. Now turn quickly again with a 180º spin to the left with your fee still on dots A and B.F. Repeat 5 more times.

Dot Drill StandardsDot Drill Standards Body Weight AdjustmentBody Weight Adjustment

Under 45 seconds Super Quick 180-200 pounds - 1 second

45-50 seconds Great 201-220 pounds - 2 seconds

51-55 seconds Average 221-250 pounds - 3 seconds

56-60 seconds Needs Work Over 250 pounds - 5 seconds

Over 60 seconds Slow

Fitness Pickering H.S. Fitness Tests • The Dot Drill

B A

C

D E

2 ft.

3 ft.

Students will be doing fitness testing at least two times throughout the semester. This will comprise 5% of the overall mark. This sheet is for the convenience of the student to track their progress by recording their results, and may be required for submission at the end of the semester.

TestingExerciseTesting

Exercise

Testing Session 1 Testing Session 2 Testing Session 3

Score/Time/Result Score/Time/Result Score/Time/Result

12-Minute Run

Mile Run

Beep (MET) Test

Skip Routine (50 reps ea.)

Dot Drill (6 reps ea.)

Push-Ups (1 min.)

Sit-Ups/Crunches (1 min.)

Sit & Reach

Vertical Jump

Wall Sit

Chin-Ups

Dips

Illinois Agility Run

40 Yard (33m) Dash

Standing Broad Jump

400m Run

Fitness Individual Testing Sheet • Name: ____________________

12-Minute Run in laps12-Minute Run in laps12-Minute Run in laps12-Minute Run in laps

FemaleFemale MaleMale

10 ≥5.5 10 ≥7

9 5 9 6.5

8 4.5 8 6

7 4 7 5.5

6 3.5 6 5

5 3 5 4.5

4 2.5 4 4

3 2 3 3.5

2 1.5 2 3

1 1 1 2.5

0 ≤0.5 0 ≤2

Mile Run in minutesMile Run in minutesMile Run in minutesMile Run in minutes


10 ≤7:00 10 ≤5:30

9.5 7:15 9.5 5:45

9 7:30 9 6:00

8.5 7:45 8.5 6:15

8 8:00 8 6:30

7.5 8:15 7.5 6:45

7 8:30 7 7:00

6.5 8:45 6.5 7:15

6 9:00 6 7:30

5.5 9:15 5.5 7:45

5 9:30 5 8:00

0-4 >9:30 0-4 >8:00


Grade 9 FemaleGrade 9 Female Grade 9 MaleGrade 9 Male

10 ≤7:15 10 ≤6:00

9.5 7:30 9.5 6:15

9 7:45 9 6:30

8.5 8:00 8.5 6:45

8 8:15 8 7:00

7.5 8:30 7.5 7:15

Fitness Pickering H.S. Fitness Standards

12-Minute Run in laps12-Minute Run in laps12-Minute Run in laps12-Minute Run in laps


10 ≥5.5 10 ≥7

9 5 9 6.5

8 4.5 8 6

7 4 7 5.5

6 3.5 6 5

5 3 5 4.5

4 2.5 4 4

3 2 3 3.5

2 1.5 2 3

1 1 1 2.5

0 ≤0.5 0 ≤2



10 ≤7:00 10 ≤5:30

9.5 7:15 9.5 5:45

9 7:30 9 6:00

8.5 7:45 8.5 6:15

8 8:00 8 6:30

7.5 8:15 7.5 6:45

7 8:30 7 7:00

6.5 8:45 6.5 7:15

6 9:00 6 7:30

5.5 9:15 5.5 7:45

5 9:30 5 8:00

0-4 >9:30 0-4 >8:00



10 ≤7:15 10 ≤6:00

9.5 7:30 9.5 6:15

9 7:45 9 6:30

8.5 8:00 8.5 6:45

8 8:15 8 7:00

7.5 8:30 7.5 7:15


Sit-UpsSit-UpsSit-UpsSit-Ups


10 ≥45 10 ≥60

9 40 9 55

8 35 8 50

7 30 7 45

6 25 6 40

5 20 5 35

4 15 4 30

3 10 3 25

2 5 2 20

1 <5 1 15

0 Didn’t try 0 Didn’t try

MET/Beep Test in stagesMET/Beep Test in stagesMET/Beep Test in stagesMET/Beep Test in stages


10 ≥12 10 ≥13

9 10.8-11.9 9 11.7-12.9

8 9.6-10.7 8 10.4-11.6

7 8.4-9.5 7 9.1-10.3

6 7.2-8.3 6 7.8-9

5 6-7.1 5 6.5-7.7

0-4 <6 0-4 <6.4

Skipping Routine in minutesSkipping Routine in minutes

Female or MaleFemale or Male

10 <1:30

9 1:30-1:39

8 1:40-1:49

7 1:50-1:59

6 2:00-2:19

5 2:20-2:29

4 2:30-2:39

3 >2:40



10 ≥45 10 ≥60

9 40 9 55

8 35 8 50

7 30 7 45

6 25 6 40

5 20 5 35

4 15 4 30

3 10 3 25

2 5 2 20

1 <5 1 15




10 ≥12 10 ≥13

9 10.8-11.9 9 11.7-12.9

8 9.6-10.7 8 10.4-11.6

7 8.4-9.5 7 9.1-10.3

6 7.2-8.3 6 7.8-9

5 6-7.1 5 6.5-7.7

0-4 <6 0-4 <6.4



10 <1:30

9 1:30-1:39

8 1:40-1:49

7 1:50-1:59

6 2:00-2:19

5 2:20-2:29

4 2:30-2:39

3 >2:40

Skipping Routine in minutesSkipping Routine in minutesSkipping Routine in minutesSkipping Routine in minutes


10 <1:50 10 <1:40

9 1:50-1:59 9 1:40-1:49

8 2:00-2:10 8 1:50-1:59

7 2:10-2:19 7 2:00-2:19

6 2:20-2:29 6 2:20-2:29

5 2:30-2:39 5 2:30-2:39

4 2:40-2:49 4 2:40-2:49

3 >2:50 3 >2:50

Dot Drill in secondsDot Drill in seconds


10 ≤45

9 45.1-50

8 50.1-55

7 55.1-60

6 60.1-65

5 65.1-70

4 >70

Dot Drill in secondsDot Drill in secondsDot Drill in secondsDot Drill in seconds

Grade 9 Female for 3 repsGrade 9 Female for 3 reps Grade 9 Male for 3 repsGrade 9 Male for 3 reps

10 ≤28 10 ≤24

9 29-30.9 9 25-26.9

8 31-32.9 8 27-28.9

7 33-34.9 7 29-30.9

6 35-36.9 6 31-32.9

5 37-38.9 5 33-34.9

4 >39 4 >35



10 ≤7:15 10 ≤6:00

9.5 7:30 9.5 6:15

9 7:45 9 6:30

8.5 8:00 8.5 6:45

8 8:15 8 7:00

7.5 8:30 7.5 7:15

7 8:45 7 7:30

6.5 9:00 6.5 7:45

6 9:15 6 8:00

5.5 9:30 5.5 8:15

5 9:45 5 8:30

0-4 >9:45 0-4 >8:30

Push-UpsPush-Ups


10 ≥45

9 41-44

8 36-40

7 32-35

6 27-31

5 23-26

4 18-22

3 14-17

2 9-13

1 5-8

0 0-4




10 ≥45 10 ≥60

9 40 9 55

8 35 8 50

7 30 7 45

6 25 6 40

5 20 5 35

4 15 4 30

3 10 3 25

2 5 2 20

1 <5 1 15




10 ≥12 10 ≥13

9 10.8-11.9 9 11.7-12.9

8 9.6-10.7 8 10.4-11.6

7 8.4-9.5 7 9.1-10.3

6 7.2-8.3 6 7.8-9

5 6-7.1 5 6.5-7.7

0-4 <6 0-4 <6.4



10 <1:30

9 1:30-1:39

8 1:40-1:49

7 1:50-1:59

6 2:00-2:19

5 2:20-2:29

4 2:30-2:39

3 >2:40

Sit and Reach in cmSit and Reach in cm


10 48

9 44

8 40

7 36

6 32

5 28

4 24

3 20

2 16

1 12

0 <12

Vertical Jump in inchesVertical Jump in inches


10 50

9 45

8 40

7 35

6 30

5 25

4 20

3 15

2 10

1 5

0 0

Sit and Reach in cmSit and Reach in cm


10 48

9 44

8 40

7 36

6 32

5 28

4 24

3 20

2 16

1 12

0 <12



10 50

9 45

8 40

7 35

6 30

5 25

4 20

3 15

2 10

1 5

0 0


Grade 9Grade 9

10 40

9 36

8 32

7 28

6 24

5 20

4 16

3 12

2 8

1 4

0 0

Wall Sit in minutesWall Sit in minutes


10 ≥2:30

9 2:15-2:29

8 2:00-2:14

7 1:45-1:59

6 1:30-1:44

5 1:15-1:29

4 1:00-1:14

3 0:45-0:59

2 0:30-0:44

1 0:15-0:29

0 0-0:14


PPL4OWeight Training

Unit

PPL4O Activity Unit

Type: Strength Training Locale: Indoor

Equipment: free weights: kettle bells, dumbbells, barbells, iron weight plates, bumper plates; benches, racks; machine weights: Universal, York, Hammer Strength, etc.; stability balls, medicine balls, BOSU ball, stability discs/boards, suspension straps/ropes

Participants: ideally, one should always do weight training with a training partner, in case spotting is necessary when lifting heavy weights.

Variants: Olympic/powerlifting

Local Recreational Facilities:

Pickering Recreation Complex www.pickering.ca/recreation PickeringAjax Community Centres ACC www.ajax.ca/en/experiencerecreation/ajaxcommunitycentre.asp Ajax McLean www.ajax.ca/en/experiencerecreation/mcleancommunitycentre.asp Ajax ARC www.ajax.ca/en/experiencerecreation/audleyrecreationcentre.asp Ajax

Weight Training Quick Sheet

Warming up and stretching prior to physical exercise are essential to avoiding injury. Starting with a warm-up set for each exercise, without weight or very little weight, then stretching before would also work. Negatives can be done by resisting the downward motion of the weight, using eccentric muscle contraction. Generally, the more weight used, the less repetitions (reps) needed; the less weight, the more repetitions needed. Exhale when exerting effort. For example, exhale when push up during bench press; standing up during squat; pulling up during a pull-up or one-arm row.

Planes of MovementThere are three planes of movement. They are sagittal, coronal/frontal, transverse. Refer to image at right.

CoreYour core is comprised of the major (large) and stabilizing (small) muscles of the trunk of your body from your shoulders to your hips/pelvis. You are working core whenever you are working in more than one plan of movement at the same time.

PowerExercises with repetitions between 1-5 will target muscular power and strength and develop size, with no impact on muscular endurance. Number of sets ranges from 3-5. Recovery time between sets should range between 2-6 minutes. The number of sessions per week of these types of workouts range from 3-6.

StrengthExercises with repetitions between 6-12 offer more of a balance between muscular strength, endurance, and size. Number of sets ranges from 4-7. Recovery time between sets should range between 2-6 minutes. The number of sessions per week of these types of workouts range from 3-6.

EnduranceExercises with repetitions between 13-20+ will develop muscular endurance and some increase in muscle size, and especially muscle tone, and little impact on muscle strength. Number of sets ranges from 2-4. Recovery time between sets should range between 1-2 minutes. The number of sessions per week of these types of workouts range from 8-14.

RecoveryBetween sets of each exercise, recovery times range between 1-6 minutes of rest. Recovery time between sets depends on the type of training goal: power, strength, or endurance.

SupersetsEffective workout for muscular endurance. The idea is to not take any recovery time between two or more exercises. The exercises are different, but target the same individual muscle group (e.g., 1x10 prone tricep extension, then 1x10 tricep kickback). Push-pull supersets are the same idea, except working opposing muscle groups, rather than the same muscle group (e.g., chest, then back exercise).

Circuit TrainingAn effective workout that will benefit muscular strength and endurance, with resistance. Combine a number of exercises (about 8-12) that will target various muscle groups. The aim is to work the entire body. Like with supersets, there is little-to-no recovery time between exercises within the circuit. Then do as many circuits of those exercises as you wish (e.g., 3 circuits of 9 different exercises, 3-5 minutes recovery between circuits).

Supplemental Source: Wikipedia.org

Weight Training Principles

Most exercises can be done with either a barbell, dumbbells, kettle bells, a medicine ball, or plates. For added challenge and to benefit the core, exercises can be done using a stability ball, disc, or board.

Legs◦ Back squat◦ Front squat◦ Lunges◦ Side lunges◦ Step-ups◦ Leg curl◦ Leg extension◦ Calf raise◦ Hip flexor

Chest◦ Flat bench press◦ Incline bench press◦ Flies/peck deck

Arms◦ Shoulder raise◦ Bicep curl◦ Tricep extension◦ Wrist curls◦ Rotator cuff

Back◦ Pull ups◦ Row (seated, bent-over)◦ One-arm row◦ Back extension◦ Dead lift◦ Good mornings◦ Reverse peck deck

Abs & Core◦ Hanging leg raise (front, side)◦ Jack knifes/V-ups/Pike-ups◦ Broken jack knifes◦ Bicycle◦ Crunches (standard,

double/suitcase, straight-leg, legs up, side)

◦ Leg raises (standard, elevated pelvis, partner leg throws)

◦ Alphabet◦ Plank (centre, quarter, side)◦ Side twists (with plate or

medicine ball, with partner)◦ Wheel

Olympic LiftsOlympic lifting (aka powerlifting) allows one to get stronger without getting bulky. It develops a more explosive, dynamic, functional strength. The exercises include: clean, push press, snatch, split jerk.

Weight Training Exercises

PPL4OCompetitive Fitness Unit

PPL4O Activity Unit

Type: Competitive Fitness Locale: Indoor/Outdoor

Equipment: various Participants: any number of participants

International Governance: CrossFit, Inc. www.crossfit.com Spartan Race www.spartanrace.com Tough Mudder www.toughmudder.com

Local Recreational Leagues:

CrossFit Pickering and Pilates Pickering www.crossfitpickering.com PickeringCrossFit Oshawa www.crossfitoshawa.com OshawaCrossFit Markham www.crossfitmarkham.com MarkhamCrossFit Toronto www.crossfitto.com TorontoCrossFit Colosseum www.crossfitcolosseum.com TorontoCrossFit Quantum www.crossfitquantum.com TorontoCrossFit 416 www.crossfit416.ca TorontoTidal CrossFit Danforth www.tidalcrossfit.com TorontoAuxiliary CrossFit www.auxiliarycrossfit.com TorontoReebok CrossFit Liberty Village www.reebokcrossfitlibertyvillage.com TorontoAcademy of Lions www.academyoflions.com Toronto

CrossFit & Races Quick Sheet

CrossFit, Inc. is a fitness program developed by Greg Glassman in 2000. The first affiliated gym was

CrossFit North in Seattle, Washington; there were 13 by 2005 and more than 4,300 today. Coaches associated with CrossFit include Louie Simmons, Bob Harper and Mike Burgener. Another CrossFit subject matter expert is Dr. Nicholas Romanov, inventor of the Pose method of running.

CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional

movement," with the stated goal of improving fitness (and therefore general physical preparedness),

which it defines as "work capacity across broad time and modal domains." Workouts are typically short—20 minutes or less—and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, and carrying odd objects; they use barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, boxes

for box jumps, and many bodyweight exercises. These elements are mixed in numerous combinations to form prescribed "Workouts of the Day" or "WODs". Hour-long classes at affiliated gyms, or "boxes," typically include a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretching. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD.

CrossFit programming is used by 4,400 private affiliated gyms and many fire departments, law enforcement agencies, and military organizations including the Canadian Forces and the Royal Danish

Life Guards, as well as by some U.S. and Canadian high school physical education teachers, high school

and college sports teams, and the Miami Marlins. In addition, there are a number of gyms that use CrossFit-style exercises and workouts but are not officially affiliated with CrossFit, Inc. Many people who do CrossFit workouts on their own often post their results on CrossFit's website.The "CrossFit Games" have been held every summer since 2007. Participation and sponsorship have grown rapidly; the prize money awarded to each first-place male and female increased from $500 at the

inaugural Games to $250,000 in 2011 and 2012. Athletes at the Games compete in workouts they learn about only hours beforehand, sometimes including surprise elements that are not part of the typical CrossFit regimen; past examples include a rough-water swim and a softball throw. The Games are styled as a venue for determining the "Fittest on Earth," where competitors should be "ready for anything."

Source: wikipedia.org

CrossFit History

Body weight exercises1. Air squat: Athlete moves from the standing position to a squatting position with the hips below the

knees, and back to standing. One-legged air squats are referred to as pistols.2. Back extension: Using a GHD machine, the athlete moves from an L-shaped position with the head

directly below the pelvis to an extended horizontal position.3. Box jump: From a standing position on the floor, the athlete jumps and lands with both feet on top of

a box, and fully extends before returning to the floor. Typical box heights in inches are 15", 20", 24", and 30".

4. Burpee: Beginning in a standing position, the athlete drops to the floor with the feet extending backward, contacts the floor with the chest, and then pulls the legs forward, landing in a squatting position before standing up, usually ending with a small jump.

5. Handstand push-up: Beginning in a handstand, with the arms straight and (usually) the heels gently resting against a wall, the athlete bends the arms until the head touches the ground, and then pushes back up into a handstand position.

6. Jump rope: The most common variation in CrossFit is the "double under" in which the jump rope makes two revolutions for each jump.

7. Knees-to-elbows: Hanging from a bar, starting in an extended position, the athlete raises the knees until they make contact with the elbows.

8. L-sit: With the body supported on gymnastics rings or parallettes, the athlete holds the feet at or above the level of the hips with the legs straight.

9. Lunge: Athlete takes a large step forward, bends the forward knee until the back knee makes contact with the ground, and rises.

10.Muscle-up: Hanging from gymnastics rings or a bar, the athlete pulls up and over the rings or bar, ending with the arms straight and the hands below the hips.

11.Ring dip: Starting with the body supported on the rings with straight vertical arms, the athlete bends the arms, lowering the body until the shoulder drops below the elbow, and then straightens the arms.

12.Pull-up: Starting from a hanging position with straight arms, the athlete pulls up until the chin is over the bar. Variations include: strict, in which no swinging is allowed; kipping, in which momentum is used to help complete the movement; weighted, in which extra weight is hung from the athlete; chest-to-bar, in which the ending point of the movement is higher, and the chest makes contact with the bar; jumping, in which the legs are used to help propel the athlete upwards; assisted, in which an elastic band allows the movement to be completed with less than full body weight.

13.Push-up: Starting in a plank position with the arms straight, the athlete lowers until the chest makes contact with the ground, keeping the body straight throughout, and pushes back up into the plank position. Variations include weighted push-ups and ring push-ups, in which the hands are supported just above the ground by gymnastics rings.

14.Rope climb: Starting from the ground, the athlete climbs a rope and touches a point at a designated height, often 15 feet. Variations include no feet, and L-sit, in which the feet are held above the level of the hips during the climb.

15.Sit-up: Athlete moves from a supine position, with the shoulders on the ground, to a sitting position with the shoulders over the hips. The feet are sometimes anchored. An "ab-mat" is sometimes placed under the lower back.

16.Toes-to-bar: Hanging from a bar in an extended position, the athlete brings the feet upward until they make contact with the bar.

CrossFit Common Exercises

Distance movements17.Running: Typical distances range from 100 meters to 1 mile. Shuttle runs back and forth between

marks 10 meters apart are also common.18.Rowing: Many workouts include rowing machine distances from 500 meters to 2000 meters, or

rowing "for calories".

Movements with weights19.Deadlift: Barbell is lifted from the ground until the athlete reaches an upright standing position.20.Clean: Barbell is (or dumbbells are) lifted from the ground to a "rack position" in front of the athlete's

neck. Athlete ends in a standing position. In a squat clean the athlete receives the bar in a squatting position and stands to finish the lift. In a power clean, the athlete receives the bar in a partial squat.

21.Kettlebell swing: A kettlebell is swung from between the legs to overhead.22.Press: Barbell is moved from the "rack position" to the overhead position. In a strict press, also called

a shoulder press or military press, the lower body remains stationary. In a push press, the bar is "jumped" off the body using a "dip and drive" motion. A push jerk is like a push press, but with a re-bend of the knees to allow the athlete to drop under the bar and receive it with straight arms. A split jerk is like a push jerk, but one leg goes forward and the other backward when the athlete drops under the bar.

23.Snatch: Barbell is raised from the floor to the overhead position in one motion. In a squat snatch the athlete receives the bar in a squatting position and stands to finish the lift. In a power snatch, the athlete receives the bar in a partial squat.

24.Squat: Barbell is supported on upper back (back squat), in the rack position (front squat), or in the overhead position (overhead squat). From a standing position with a wider-than-shoulder-width stance, the athlete bends the knees until the hips are below the knees, and then stands, keeping the heels on the floor.

25.Sumo deadlift high pull: With a wide stance, a barbell or kettlebell is lifted from the ground to a position just under the chin.

26.Thruster: A combination of a front squat and a push press: starting with the barbell in the rack position, the athlete squats (hips below knees) and then stands, driving the barbell overhead.

27.Tire flip: A large tire, lying on its side, is flipped over by lifting one edge.28.Wallball: Holding a medicine ball below the chin while facing a wall at arms length, the athlete

squats (hips below knees) and stands, throwing the medicine ball in order to make contact with an overhead target on the wall.

Source: wikipedia.org & crossfit.com

18

Spartan Race was founded in 2004 by Joe Desena, Mike Morris, Andy Weinberg, Selicia Sevigny, Richard Lee, Brian Duncanson, Shaun Bain, and Noel Hanna. Each has an extensive background in athletics, racing, and service. The Spartan Death race originated in 2005 as a seed for future Spartan Races.

The first Spartan Race event was held in 2010 at the Catamount Outdoor Center in Williston, Vermont and represented the city of Burlington, Vermont. Roughly 500 competitors had to "run, crawl, jump and

swim" and overcome a variety of obstacles at the first ever Spartan Race. All finishers received a medal and prizes were awarded to the top athletes- a precedent that lives on today. Currently, Spartan Race attract thousands of athletes to each event.

While Spartan Races vary in distance from 1 mile to marathon distances, the obstacles themselves also vary and are unpredictable. Many obstacles are present at each Spartan Race, though where in the course they will be remains a mystery. Unlike other companies, Spartan Race does not provide a course map or list of obstacle to their participants and the majority of obstacles are a mystery until race day.

Spartan Mission

Spartan Race tag line, “You’ll know at the Finish” promotes training and an active lifestyle. Spartan Races seek to motivate participants to become active, healthy, excited about change, and return habits where running through woods, getting dirty, and facing adversity is part of everyday life. Spartan Races have levels for everyone beginning with the entry level "Spartan Sprint", intermediate level "Super Spartan", the advanced "Spartan Beast", and the ‘99.9% need not apply’ extreme level "Spartan Death Race".

Kids Spartan Races

Each Spartan Race feature Kids Spartan Races for children age 5–13. These races feature cargo nets, balance beam, and mud. The mini obstacle courses typically last 1⁄2 mile. Children who complete the courses receive finisher medals.

Charity

For the 2011 season Spartan Race announced it partnered with Homes For Our Troops. Homes For Our

Troops is a charity dedicated to providing specialty homes for troops that have been severely injured.

The goal of Spartan Race Inc. is to raise enough money in the 2011 season to build a "Spartan" home for soldiers who have been injured while on duty.

A Variety of Spartan Races:Spartan Sprint = 3+ miles/15+ obstaclesSuper Spartan = 8+ miles/20+ obstaclesThe Spartan Beast = 12+ miles/25+ obstaclesThe Death Race = 40 miles/15-20 grueling mental & physically challenges/24-48 hours

Source: wikipedia.org & spartanrace.com

Spartan Race History

1. Fire jump: athletes must leap over flames. This obstacle is typically at the beginning or end of a race. The fire jump has appeared in nearly every Spartan Race, though certain venues do not allow fire.

2. Barbed wire crawl: a crawl through mud under barbed wire. Athletes must stay low to the ground as to not get injured by the wire. Crawls range from 20-100+ yards in length. The wire crawl has appeared in every Spartan Race to date.

3. Over-Under-Through: a series of obstacles in which runners must first climb over a wall, then under a wall, then through a tire or square hole placed in a wall. This obstacle is often repeated three or more times in a row and appears in almost every Spartan Race.

4. Spear throw: from a distance of 10-20 yards, athletes must throw a wooden spear into a target. If the spear does not stick, a punishment of 30 burpees is assigned. The spear throw is present at every Spartan Race with the exception of state parks that do not allow weapons. Typically, the spear throw is near the end of the race.

5. Wall climb: as the name suggests, runners must climb over a wooden wall. Walls range from 4-8 feet and are often in sequence. This obstacle may be repeated throughout the course.

6. Object carry: A signature obstacle, the object carry is often the most challenging. In a Spartan Sprint, this obstacle typically appears once. In a Super Spartan, twice; in a Beast, three times or more. The object to be carried may be a tire, rock-filled bucket, or sandbag. Both the bucket and sandbag weight between 30 and 70 pounds. Men must carry heavier objects than women.

7. Herculean Hoist: athletes must hoist a cement block or heavy bucket off the ground using a pulley system. This obstacle is similar to the "lat-pull" exercise machine, but is more difficult because the rope is often muddy and slippery.

8. Tyrolean Traverse: Spartans must traverse a single rope that is hung horizontally between two posts or trees. The rope is hung over a body of water, so if competitors cannot traverse the rope, they will fall into the water and swim.

9. Traversal Wall: the traversal wall is similar to a bouldering wall. If one cannot make it across the wall without falling, a 30 burpee penalty is given.

10.Slippery Wall: a wall built at an incline (roughly 45 degrees) that is covered in soap or grease. Runners may try to sprint up the wall or use a rope for assistance.

11.Gladiator Arena: before the finish line, athletes must pass through the "gladiators" who try to knock down runners using their pugil sticks.

12.Hobie Hop: Place a thick band around your ankles and hop through 20+ tires in a row

A variety of other obstacles are also present at a Spartan Race, and obstacles relevant to the venue are typically present as well.

The New York Times described the Spartan Death Race as “Survivor meets Jackass”; the Death Race is designed to push an athlete to his or her limits, as evidenced by its 10-15% completion rate.

Source: wikipedia.org

Spartan Race Common Obstacles

ppl4o fitness unit - café davis | welcome · goal setting setting goals helps you to reach greater...

Documents