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CARDIO KICKBOXING
Windows Explorer.lnk
• 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
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