BPK 143 Virtual Practical Sessions (Concept 1) PDF

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practice stretches etc....

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BPK 143 Virtual Exercise Prescription Practical Sessions Welcome to the Remote Version of the BPK 143 ‘workout’ section of the course. I know it is not ideal following youtube videos, but I have created these just for you – to help you get the very most out of this course and to set a great foundation for future BPK courses, should you choose this path. The videos cover exactly what I would normally cover in the practical exercise lab sessions. Back in my days at SFU, BPK 143 was the very first Kinesiology course I took. We used to call it “Jogging for Credits.” I had heard it was a great way to get a little fitter, so I signed up. Well, to my surprise I learned a heck of a lot more than just jogging about fitness and I hope to do the same for you. Let’s begin!

CONCEPT 1: Warm-up Using the Ramp Protocol Step 1: Please review the following Resource Link: https://humankinetics.me/2019/03/04/what-is-the-ramp-warm-up/ Please read the following acronym and paragraphs: •

Raise – Increase muscle temperature, core temperature, blood flow, muscle elasticity and neural activation. General, whole body movements are followed.

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Activate – Engage the muscles in preparation for the upcoming session. Perform movements that utilize the muscles that will be used in the training session. For example, walking calf raises for a running session.

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Mobilize – Focus on movement patterns which will be used during the future activity. This is where you might incorporate multi-planar and multi-directional movements that are more specific to the upcoming tasks

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Potentiate – Gradually increasing the stress on the body in preparation for the upcoming competition/session. This is where the drills become faster and or more vigorous to replicate game demands. However, for general population this may not be necessary and high velocities of movement would not be reached.

Rationale: The principles underpinning the whole RAMP warm-up system revolve around movement quality and skill development. Both of these factors are fundamental to effective performance in the majority of sports and where these capacities can be enhanced, an athlete’s potential is similarly enhanced.

BPK 143 Simon Fraser University BOTT Copyright 2020

The warm-up needs to be considered in relation to all of its potential benefits, rather than simply as a means of short-term preparation for performance. Each element of the warm-up contributes positively to the next. This focus on physiological principles rather than methods provides qualified fitness professionals and fitness participants with a thought process to construct effective warm-ups while also providing the flexibility to enable them to use multiple means and methods to achieve their performance goals. Step 2: Please watch the following links and if you would like, try them as part of your warmup process. Dynamic Warm-up 1 (indoors): https://www.youtube.com/watch?v=xZZcdOs61x0&t=20s Dynamic Warm-up 2 (outdoors): https://www.youtube.com/watch?v=1_Upv7O98AM Ground-based mobility drills: https://www.youtube.com/watch?v=ltxvct8oG14&t=6s *This material is examinable. As long as you experience these exercises, exam questions will be completed with ease.

BPK 143 Simon Fraser University BOTT Copyright 2020...