BENEFITS OF MOVEMENT

STRENGTH & CONDITIONING CLASS FOR GEORGE WASHINGTON CARVER

BENEFITS OF STRNGTH AND CONDITIONING

  • Injury prevention - athlete who follows a well-designed program will prevent muscle imbalances and strengthen tendons and ligaments, which will lead to fewer injuries
  • Nutrition - following sound nutritional advice will help prevent ailments that can have a major effect on an athlete’s performance
  • More strength - make an athlete more powerful by utilizing the correct exercises and implementing plyometrics the right way
  • Confidence - An athlete who works hard and follows a strength and conditioning program will display more confidence on the field because of his or her improved performance (Smith, 2007)

HOW WILL I BE ASSESSED DURING THIS CLASS?

  • Fitness Gram - comprehensive educational, reporting and promotional tool used to assess physical fitness and physical activity levels for children and it includes a variety of health-related physical fitness tests that are used to determine students’ overall physical fitness and suggest areas for improvement when appropriate
  • Aerobic: pacer, 1-Mile run, Walk test
  • Muscular Strength & Endurance: pull-ups, 90 push-ups, curl-ups, trunk lift
  • Flexibility: back-saver sit and reach
  • Body Composition: BMI, sknin fold measurements, bio-electric impedence analyzers (Fitness Gram, 2014)

WHAT WILL I BE PARTICIPATING IN ON A DAILY BASIS?

  • Three days weightlifting: bench press, EZ bar curls, behind the head tri press, seated dumbell shoulder press, squats, straight leg dead lift shrug, bent over dubbell rows
  • Two days cardio: jump rope, abnominal work outs, push ups, running

WHAT CAN I DO AT HOME TO IMPROVE MY STRENGTH?

  • After dinner walk with family
  • Ride bike around neighborhood
  • Play a game with your parents outside: basketball, baseball, or soccer
  • Limit time spent watching TV, going online, and playing video games
  • Take advantage of local playgrounds and athletic fields (Kids Health, 1995)

WHAT KIND OF FOODS CAN I EAT TO BENEFIT MY STRENGTH AND CONDITIONING?

  • Peanut butter and whole-grain bread
  • Sliced turkey in a whole-wheat pita
  • Whole-wheat pasta topped with baked chicken
  • Scrambled eggs and whole-wheat toast (Kids eat right)
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