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CARDIO KICKBOXING State Standards History Workout Phases Heart Rate Monitoring Heart Diagram Cardiovascular System Stance Punches Kicks Cardiovascular Diseases

CARDIO KICKBOXING

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CARDIO KICKBOXING

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• State Standards• History

• Workout Phases• Heart Rate Monitoring• Heart Diagram• Cardiovascular System

• Stance• Punches• Kicks

• Cardiovascular Diseases

History• Kickboxing can be traced back to 5000

years ago, as a form of martial arts. • A form of boxing, martial arts, and

aerobics, cardio kickboxing is an intense total-body workout.

• Serves as an excellent workout for improving strength, aerobic fitness, flexibility, and stress release.

• The variety of movements used in kickboxing can sharpen reflexes, improve coordination, and balance.

• The basic class format: a series of drills set to music including, various types of kicks punches, push-ups, jump rope, jumping jacks, and punching/kicking combinations.

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Warm Up

Prepares your body for more vigorous exercise.

Warm, relaxed muscles are less likely to be strained or injured.

Cool Down

Prevents dizziness and fainting after exercise.

If you stop running suddenly, blood pools in your legs, and the heart has less blood to pump to the brain.

Helps blood return to the heart

May reduce muscle soreness.

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Heart Rate Monitoring

Find pulse on wrist (radial artery) or neck (carotid artery)

Heart Rate = count pulse for 15 seconds, and multiply the number by four.

Maximum Heart Rate = 220 – Age (100% intensity, not recommended for a long period of time)

Target Heart Rate Zone “THR” (should be between 65-85% intensity)WHAT IS YOUR GOAL???

TO LOSE WEIGHT: Participate in more cardiovascular fitness, stay in your THR 3-5

times a week for 20-40 minutes.TO GAIN WEIGHT: Light cardiovascular fitness 2

times a week reaching your THR for 20 minutes each session

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Stance12 & 4 o’ clockKnees bent, slightly more than

shoulder width apartLeft shoulder (non-dominate)

pointing toward the targetLeft hand (non-dominate) between

cheekbone and eyebrow level, extended from body

Right hand (dominate) between cheekbone and eyebrow level, covering chin.

Right elbow (dominate) is by ribs, palms facing in toward body.

The Jab

Keeps opponent off balance

Left arm (non-dominate) straightens, pushing off of back foot

Weight transfers to front foot

Wrist is straight, and flat, facing down

Thumb wrapped under fist

Straight Right

Thrown straight to the target

Rotating hip and flexing the shoulder at the same time as punch

Right foot (back foot) pivots during thrown punch

Hand extends toward the target

Left Hook

Bring elbow to a horizontal position in line with the same hand

Forearm is parallel to the floorPalm inward, facing the bodyRotation so that the body hooks the left hand

past the centerline of the body.

UppercutTargets the chinExplosive power

from the trunk, hip, and knee joints

Right hand drops down and continues on an upward arc extending directly in front.

Palm inward, facing the body Return to Main

Page

Punching Combinations

3 left (ND) jabsLeft (ND) jab, 2 straight rights (D)2 Straight Right (D), uppercut (D), left hook (ND)

Uppercut (D), left hook, 4 straight rightsLeft hook (ND) to the body, 3 jabs (ND) to the

chinUppercut (D) to the chin, 2 straight rights (D) to

the bodyLeft jab (ND) to the chin, straight right (D) to the

body, left hook (ND) to the chin

Find a partner, spread out in the gym, and begin practicing your punches. One individuals practices the combination and their partner provides feedback.

Punch Key: D = Dominate Hand ND = Non-Dominate Hand

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Heart Diagram

Superior Vena Cava

Inferior Vena Cava

Pulmonary Valve

Right Atrium

Tricuspid Valve

Right Ventricle

Aorta

Left AtriumPulmonary Vein

Mitral Valve

Aortic Valve

Left Ventricle

Septum

The HeartA muscle, pumps blood through your body,

size of a human fist2 pumps, separated by the septum, right and

left sidesReceiving chamber is called the atrium The pumping chamber is called the ventricleDuring contraction, blood is pumped from

the heart via aorta to the rest of the bodyDuring the rest period, the blood refills in the

heart

Heart Cont’d

Pump on the right side receives returning blood from body filling the right atrium

Blood goes through the tricuspid valve into lower chamber – Right ventricle

Right ventricle sends blood to the lungs for oxygen

That blood comes from the lungs to the left atrium

The mitral valve allows blood to flow into left ventricle

Left ventricle pumps blood out through aorta to entire body

Arteries- Arteries are tough, elastic tubes that carry

blood away from the heart. - As the arteries move away from the heart,

they divide into smaller vessels.- The largest arteries are about as thick as a

thumb. - The smallest arteries are thinner than hair,

called arterioles. Veins- Veins carry the blood to the heart.- The smallest veins, also called venules, are

very thin. - They join larger veins that open into the heart.- The veins carry dark red blood that doesn't

have much oxygen. - Veins have thin walls.

Aorta Largest Artery in the body Brings oxygenated blood to all parts of the body

Pulmonary Artery Carries blood from the heart to the lungs

Pulmonary Vein Carries oxygenated blood from lungs to the left atrium

Superior Vena Cava Carries deoxygenated blood from upper body to right

atriumInferior Vena Cava

Carries deoxygenated blood from lower body to right atrium

Major Arteries and Veins

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Front Kick

Rear leg comes forward, weight on front leg

Stay balancedKnee bent up by chestFoot extends leg out to

targetStrike with the heel of

foot

Side Kick

Front leg brought up knee to the chest

Weight on back leg, balanced

Heel of foot leads leg to strike side of body

Roundhouse Kick

Rear leg comes to front, bent at the knee

Weight on opposite leg

While pivoting foot on the ground to turn sideways, striking leg hooks around to side of target

Striking should be made with the instep of the foot

Rear Kick

Front leg comes up, bent at knee

Eyes glance over left shoulder at target

Leg presses out behind body to strike

Impact should be made with the heel

Leg should be straight out behind body, while balancing on opposite leg Return to Main

Page

Heart Diseases & Disorders

ArrhythmiasAbnormal heart rhythms caused by

problems with the electrical system that regulates the steady, rhythmic beat of the heart.

The heartbeat may be too slow or too fast; it may remain steady or become chaotic.

Some are dangerous and cause sudden cardiac death, while others may be bothersome but are not life threatening.

Coronary Heart Disease

Occurs when the coronary arteries, that supply blood to the heart muscle, become hardened and narrowed due to the plaque (fatty substance) buildup.

Can lead to heart attack and angina (chest pain)

Heart Attacks

If the blood supply to the heart is severely reduced or completely blocked, heart muscle cells may not receive enough oxygen and begin to die.

The more time that passes without treatment, the worse the damage becomes.

Treatment: Cardiopulmonary Resuscitation (CPR), electrical shock (defibrillation) or Emergency Medical Personnel

AnginaChest pain or discomfort that occurs when

the heart muscle is not getting enough blood.The pain may also occur in the shoulders,

arms, neck, jaw, or back, and it may feel like indigestion.

CardiomyopathyWeakening of the heart muscle or a change in

heart muscle structureResults in inadequate heart pumping or other

heart function abnormalitiesMay be caused by prior heart attacks or viral

or bacterial infections

Heart AttackArrhythmia

sCardiomyopath

yCoronary Heart

Disease

Definition

Blood supply to the heart is severely reduced or completely blocked

Abnormal heart rhythms

Weakening of the heart muscle or a change in heart muscle structure

When the coronary arteries become hardened and narrowed due to the plaque (fatty substance) buildup

Signs&

Symptoms

Chest pressure and discomfort Nausea, sweating Anxiety Pain in shoulders, arms, neck, jaw

The heartbeat may be slow or fast, or become chaotic

Inadequate heart pumping May be caused by prior heart attacks or viral or bacterial infections

Chest Pain (Angina) Pain may also occur in the shoulders, arms, neck, jaw, or back

Treatment

CPR Defibrillation Emergency Medical Personnel

Medications Pacemakers Surgical Procedures

Medications In severe cases, heart transplants

Medications Heart Healthy lifestyle choices In severe cases, surgery

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Heart Disease Grid