KINESIOLOGY and HEALTH

  STUDENT MANUAL 

   DO JANG RULES    

   KOREAN TERMS    

 12 Concepts/ Power   

·         The Basic Workout Outline 

·         Aerobic Exercise Guidelines

·         Strength Training Guidelines

·        Increase Your Physical Activity

The Basic Workout Outline:

1. Warm Up
2. Stretch
3. Aerobic or Strength Training
4. Cool Down
5. Stretch  

Jumping Rope:

Equipment:

• Jump Rope
• Appropriate footwear

Variations:

Low:

• Double foot jump - Both feet take off from the ground slightly and land together.
• Alternate foot jump - The "skipping technique" where feet are alternated up and down while the rope makes it’s revolution.

Moderate:

• Alternate foot jump - The "skipping technique." (See above description.)
• Running Step - A slight jog is incorporated while jumping/skipping over the rope. A slightly faster pace with increased intensity.
• High Step - The moderate run with a high knee lift to increase intensity.

High:

• Cross Step - While in the air during the jump phase, cross lower legs slightly and land with legs crossed.
• Side to Side - Alternate landing areas from left to right. Use caution as getting familiar with where the rope might go may take time.

Muscle Groups:

• Legs - Calves and Thighs                  
• Abdomen
• Chest
• Shoulders
• Back
• Arms

Guidelines:

• Use a floor surface that is even, nonabrasive and limits friction.
• The length of the rope - when you step on the middle, the end sections of the rope should fit comfortably in the hands and reach the middle of the chest.
• Remember to lift feet off floor just high enough for the rope to pass quickly.
• Try not to jump high and land hard.
• Keep shoulders relaxed and turn the rope with wrists.
• Have patience. Start slow, then increase slowly.
• Make sure to land on the padded portion or balls of the feet to avoid knee injuries.
• This is an impact sport, so use caution with regard to your knees and ankles.

Aerobic Exercise Guidelines:

The following guidelines are based upon "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardio respiratory and Muscular Fitness in Healthy Adults.

Mode: Aerobic Exercise

Frequency: 3-5 days per week

Duration: 20 to 60 minutes of continuous aerobic activity

Intensity:

            50 - 85% of maximal aerobic capacity (VO₂ max), or

50-85% of Heart Rate Reserve or

60-90% of Maximal Heart Rate

· Low Intensity: 35-60% of Heart Rate Max or 50-60% of Heart Rate Reserve

· Moderate Intensity: 60-80% of Heart Rate Max or 60-70% of Heart Rate Reserve

· High Intensity: 80-90% of Heart Rate Max or 70-85% of Heart Rate Reserve

How to Determine Your Heart Rate Training Range:

1. Heart Rate Reserve: The Karvonen Formula

• Find your Resting Heart Rate (RHR)

·   Find your Predicted Maximal Heart Rate (HR max)

·   HR max = 220 - age

·   Find your Heart Rate Reserve (HRR)

·   HRR = HR max - RHR

Find the lower limit of your Heart Rate Training Range:

·   Multiply your HRR by 50% and add your RHR

·   HRR x .50 + RHR = Low Target Heart Rate

Find the upper limit of your Heart Rate Training Range:

·   Multiply your HRR by 85% and add your RHR

·   HRR x .85 + RHR = High Target Heart Rate

2. Percent of Heart Rate Max:

·   Find your Predicted Maximum Heart Rate (HR max)

·   HR max = 220 - age

Find the lower limit of your Heart Rate Training Range

·   Low Target Heart Rate = HR max X .50

Find the upper limit of your Heart Rate Training Range

·   High Target Heart Rate = HR max X .90

Strength Training Guidelines:

The following guidelines are based upon "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardio respiratory and Muscular Fitness in Healthy Adults.

·   Minimum of 8 - 10 exercises

·   Involve major muscle groups

·   Minimum of 2 times per week

·   Minimum of 1 set of 8 - 12 repetitions of each exercise

·   Resistance that results in "near fatigue"

Increase Your Physical Activity 

• Find an activity you like such as Martial Arts, Baseball, Tennis, even if you are an adult, go out and play a game of tag with your children, do anything, just get active.
• Participate in that activity at least 2 to 3 times a week.
• Walk or Ride a bike, instead of driving when ever possible.
• Take the stairs instead of the escalator or elevator.