hphe 4450: section 07 - muscular strength, endurance, flexibility


3/63

Bmpcx|dgji ck Myzjyadx Z dgl I

Nida|n-xiad|il kb|gizzjcmpcgig| |nd| mdrmdbg|dbg cx bmpxc{i |nikcaacubge6 Hcgi mdzz .xiad|il |c

cz|icpcxczbz" Eayjczi |caixdgji .xiad|il |c

\rpi 8 lbdhi|iz"

Myzjyac|iglbgcyz bg|iexb|r.xiad|il |c acuix xbzo ck bgfyxr!acu-hdjo pdbg"

Jdxxr cy| DLAz

Kd|-kxii mdzz dgl XMX.xiad|il |c uiben|mdgdeimig|"

Pixkcxmdgji dppabjd|bcgz


4/63

\rpiz ck Jcg|xdj|bcgz

Z|d|bj .Bzcmi|xbj" Myzjai eigixd|iz kcxji ub|ncy| mc{imig| .b'i'

myzjai lciz gc| jndgei aige|n"

Lrgdmbj Myzjai eigixd|iz kcxji unbai aige|nigbge cx

zncx|igbge

Jcgjig|xbj6 Myzjai zncx|igz

Ijjig|xbj6 Myzjai aige|nigz

Bzc|cgbj6 Kb~il xizbz|dgji

Bzcobgi|bj6 Kb~il mc{imig| zpiil


5/63


Yzi d kdmbabdxbvd|bcg#pxdj|bji zizzbcg

Dlnixi |c zpijbkbj pxc|cjca

Pxili|ixmbgil xipi|b|bcg lyxd|bcg dgl xdgei ckmc|bcg

\ni z|dgldxlbvil pxc|cjca zncyal bgjayli6

Z|xbj| pcz|yxi

Jcgzbz|ig| mc{imig| zpiil

Kyaa XCM

Yzi ck zpc||ixz .bk gijizzdxr"

Itybpmig| kdmbabdxbvd|bcg

Pxcpix udxm-yp


6/63

Myzjyadx Z|xige|n

Likbgb|bcg6 Md~bmda kcxji |nd| jdg hi eigixd|ilhr d zpijbkbj myzjai cx myzjai excyp

Zpijbkbj |c6

Myzjai excyp \rpi ck jcg|xdj|bcg

Zpiil ck jcg|xdj|bcg

Fcbg| dgeai |iz|il

Xizya|z kxcm d |iz| dxi zpijbkbj |c |ni pxcjilyxizyzil

Gc zbgeai |iz| i~bz|z kcx i{dayd|bge |c|da hclrmyzjyadx iglyxdgji cx myzjyadx z|xige|n


7/63

Myzjyadx Z|xige|n

Pyxpczi ck midzyximig|6 Dzzizz myzjyadx kb|gizz

Blig|bkr uidogizziz

Mcgb|cx pxcexizz bg xindhbab|d|bcg Midzyxi |ni ikkij|b{igizz ck |xdbgbge


8/63

Dzzizzbge Myzjyadx Z|xige|n

Jcmmcg dzzizzmig|z

Ndglexbp |iz|

4-xipi|b|bcg md~bmym .XM" higjn pxizzBzcobgi|bj |iz|bge


9/63

Dzzizzbge MZ Ndgl Exbp


10/63



11/63


Gymhixz dxi bg pcyglz .ahz"'


12/63

Dzzizzbge MZ 4-XM

Cgi-Xipi|b|bcg Md~bmym .4-XM" Md~bmda kcxji |nd| jdg hi eigixd|il hr d zpijbkbj

myzjai cx myzjai excyp

\ni nid{biz| uiben| |nd| jdg hi abk|il cgar cgjiyzbge eccl kcxm

Lrgdmbj Z|xige|n

Ecal-Z|dgldxl


13/63

Dzzizzbge MZ 4-XM


14/63

Dzzizzbge MZ 4-XM

; cx 40-XM \iz| Jdg hi yzikya izpijbdaar kcx li|ixmbgbge uiben|z kcx

i~ixjbzi pxizjxbp|bcg

Dldp| 4-XM pxcjilyxiz |c li|ixmbgi ; cx 40-XM{dayi'

Cp|bcgda6

Jcg{ix| 40-XM {dayi |c d 4-XM iz|bmd|bcg hr lb{blbge

40-XM uiben| hr 0'59


15/63

Dzzizzbge MZ 4-XM

Bg|ixpxi|d|bcg ck Ld|d6 DJZM pxc{bliz gcxm jndx|z kcx Yppix Hclr

Z|xige|n .Higjn Pxizz" dgl Acuix Hclr Z|xige|n

.Aie Pxizz" [dayiz dxi ck|ig i~pxizzil dz Z|xige|n-|c-uiben|

xd|bc

Z|xige|n-|c-Uiben| Xd|bc = Uiben| Abk|il # Hclr Uiben|

Hc|n uiben|z myz| hi bg |ni zdmi ygb|z


16/63

Dzzizzbge MZ 4-XM


17/63

Dzzizzbge MZ 4-XM


18/63

Dzzizzbge MZ 4-XM


19/63

Dzzizzbge MZ 4-XM


20/63

Myzjyadx Iglyxdgji

Likbgb|bcg6 \ni dhbab|r ck d myzjai excyp |ci~ijy|i xipid|il jcg|xdj|bcgz c{ix d |bmi

pixbcl zykkbjbig| |c jdyzi myzjyadx kd|beyi cx |c

mdbg|dbg d zpijbkbj pixjig|dei ck md~bmym{cayg|dxr jcg|xdj|bcg kcx d pxcacgeil |bmi

Zdmi blid ub|n xizpij| |c zpijbkbjb|r dgl myzjai

z|xige|n


21/63

Dzzizzbge Myzjyadx Iglyxdgji

Jcmmcg dzzizzmig|z Pyzn-yp |iz|

Pdx|bda jyxa-yp |iz|

RMJD higjn pxizz |iz|


22/63

Dzzizzbge MIPyzn-Yp \iz|


23/63



24/63



25/63

Dzzizzbge MIJyxa-Yp \iz|


26/63



27/63



28/63

Dzzizzbge MIRMJD Higjn Pxizz \iz|


29/63

Dzzizzbge MIRMJD Higjn Pxizz \iz|


30/63

Kai~bhbab|r

Likbgb|bcg6 Kygj|bcgda jdpdjb|r ck |ni fcbg|z |cmc{i |nxcyen |ni kyaa xdgei ck mc|bcg .XCM"

Fcbg|-zpijbkbj

Lipiglz cg6 Fcbg| jdpzyai lbz|igzbhbab|r

Dlityd|i udxm-yp

Myzjai {bzjczb|r Jcmpabdgji ck |ni abedmig|z dgl |iglcgz


33/63

Dzzizzbge Kai~bhbab|rZb| dgl Xidjn \iz|z


34/63



35/63



36/63



37/63


o n


38/63

Mdobge d Zb| dgl Xidjn Hc~


39/63

Dzzizzbge Kai~bhbab|rAymhdx Kai~bcg

Zid|il ub|n pia{bz z|dhbabvil \dpi bz pczb|bcgil ub|n vixc

d| |ni zpbgcyz pxcjizz J5

Midzyxi lcug |ni zypixbcxbabdj

Aymhdx kai~bcg pixkcxmil

yg|ba kbxz| zbeg ck xizbz|dgji D{ixdei nida|nr xdgei6


40/63

Dzzizzbge Kai~bhbab|rAymhdx Kai~bcg

a h a h


41/63

Dzzizzbge Kai~bhbab|rAymhdx I~|igzbcg

Zdmi hclr dgl |dpi pczb|bcg dz kcx kai~bcgdzzizzmig|

Aymhdx i~|igzbcg bz pixkcxmil yg|ba kbxz|

zbeg ck xizbz|dgji

D{ixdei nida|nr xdgei6 8-bgjn bgjxidzi

b a bhbab h b


42/63

Dzzizzbge Kai~bhbab|rAymhdx I~|igzbcg

D b Ka bhbab XCM \


43/63

Dzzizzbge Kai~bhbab|rXCM \iz|z

Yzi ck Ecgbcmi|ixz6 Kyajxym jig|ixil |c

blig|bkbil dgd|cmbjadglmdxo

Z|dhbabvd|bcg dxmximdbgz kb~il.iz|dhabzniz |ni z|dx|pczb|bcg"

Mc{imig| dxm mc{izbg xiad|bcg |c jabig|z

mc{imig| .iz|dhabzniz|ni iglbge pczb|bcg"

D b Ka bhbab| XCM \ |


44/63


Eigixda Pxcjilyxiz6 Hikcxi hiebggbge6

Pxc{bli |ni jabig| ub|n d limcgz|xd|bcg ck dg

XCM |iz| Pczb|bcg |ni ecgbcmi|ix

Acjd|i |ni kyajxym d| |ni fcbg| d~bz cx nbgei pcbg|

Unixi |ni d~bz ck xc|d|bcg cjjyxz kcx |ni |uc hclrziemig|z

Padji |ni z|dhbabvd|bcg dgl mc{imig| dxmz Jig|ixil dacge idjn hclr ziemig|



45/63


Ecgbcmi|xr bz dg djjyxd|i midzyxi bk6 Daa dgd|cmbj adglmdxoz dxi blig|bkbil

Fcbg| d~bz pcbg| ndz hiig jaidxar likbgil

Hclr bz z|dhbabvil bg pxcpix dabegmig|

Jabig| bz bgz|xyj|il |c mc{i zacuar |nxcyen |ni

pxcpix XCM dgl |ni ecgbcmi|ix bz pxcpixar dabegil

\iz| dlmbgbz|xd|cx bz kdmbabdx ub|n gcxmda XCM kcx

idjn fcbg|

Chzix{d|bcg ck uni|nix XCM dzzizzmig| bz pdbg

kxii cjjyxz



46/63


Kcx idjn dzzizzmig|! acjd|bcgz ck |ni ecgbcmi|ixkcx |ni kcaacubge |nxii pcbg|z dxi zpijbkbil6

4' Kyajxym8' Z|dhbabvd|bcg dxm

:' Mc{imig| dxm

D b Ka bhbab| XCM \ | Zn al


47/63

Dzzizzbge Kai~bhbab|rXCM \iz|z Zncyalix

Ecgbcmi|ix pczb|bcg

4' Kyajxym6 Ad|ixda dzpij| ck exid|ix |yhixjai

8' Z|dhbabvd|bcg dxm6 Pixpiglbjyadx |c |ni kaccx

:' Mc{imig| dxm6 Dabeg ub|n |ni mblabgi ck nymixyz

dgl xikixigji |ni ad|ixda ipbjcglrai

Z|dhbabvd|bcg

Jabig| bz bg eccl pcz|yxi ub|n d z|dhbabvil zjdpyad.xi|xdj|il"! |ncxdjbj! dgl aymhdx

Z|dhbabvi zjdpyad |c pxi{ig| |ba|bge! xc|d|bcg! cx

iai{d|bcg

Mc{imig|6 Kai~bcg



48/63


Z|dx|bge#iglbge hclr pczb|bcg

Zid|il ub|n eaigcnymixdabg 0 liexiiz ck kai~bcg!i~|igzbcg! dhlyj|bcg! cx

dllyj|bcg

Nidl bz bg giy|xda pczb|bcg

Pdam ck ndgl kdjbge hclr

Iahcu jcmpai|iari~|iglil

Jabig| pixkcxmzeaigcnymixda kai~bcg yg|ba|ni kbxz| zbeg ck xizbz|dgji

Mc{imig|6 Kai~bcg

D{ixdei XCM6 0-4>0



49/63


Ecgbcmi|ix pczb|bcg

4' Kyajxym6 Ad|ixda dzpij| ck exid|ix |yhixjai


:' Mc{imig| dxm6 Dabeg ub|n |ni mblabgi ck nymixyz dglxikixigji |ni ad|ixda ipbjcglrai

Z|dhbabvd|bcg

Jabig| bz bg eccl pcz|yxi ub|n d z|dhbabvil zjdpyad

.xi|xdj|il"! |ncxdjbj! dgl aymhdx

Z|dhbabvi zjdpyad |c pxi{ig| |ba|bge! xc|d|bcg! cx iai{d|bcg

Padji |cuia yglix nymixyz |c z|dhbabvi dgl dabeg ub|n

djxcmbcg pxcjizz

Mc{imig|6 I~|igzbcg



50/63



Jabig| bz pxcgi cg |dhai ub|neaigcnymixda bg 0 liexiiz ckkai~bcg! i~|igzbcg! dhlyj|bcg!cx dllyj|bcg

Nidl bz bg giy|xda pczb|bcg

Pdam ck ndgl kdjbge |ni hclr

Iahcu bz i~|iglil jcmpai|iar Pixkcxm eaigcnymixda

i~|igzbcg yg|ba |ni kbxz| zbegck xizbz|dgji

Mc{imig|6 I~|igzbcg

D{ixdei XCM6 0-;0



51/63


Ecgbcmi|ix pczb|bcg4' Kyajxym6 Caijxdgcg pxcjizz ck |ni iahcu


:' Mc{imig| dxm6 Dabeg ub|n ad|ixda mblabgi ck yagd dglxikixigji |ni yagdx z|racbl

Z|dhbabvd|bcg

Jabig| bz bg eccl pcz|yxi ub|n d z|dhbabvil zjdpyad .xi|xdj|il"!

|ncxdjbj! dgl aymhdx Z|dhbabvi zjdpyad |c pxi{ig| |ba|bge! xc|d|bcg! cx iai{d|bcg

Padji |cuia yglix nymixyz |c z|dhbabvi dgl dabeg ub|n

djxcmbcg pxcjizz

Mc{imig|6 Bg|ixgda Xc|d|bcg

Dzzizzbge Kai~bhbab|r XCM \iz|z Zncyalix


52/63



Jabig| bz zypbgi cg |dhai ub|n

nymixyz dhlyj|il d| 20

liexiiz dgl iahcu bz kai~ild| 20 liexiiz'

Iahcu bz d| 0 liexiiz ck

zypbgd|bcg dgl pxcgd|bcg

Jabig| pixkcxmzeaigcnymixda bg|ixgda

xc|d|bcg yg|ba |ni kbxz| zbeg ck

xizbz|dgji

Mc{imig|6 Bg|ixgda Xc|d|bcg

D{ixdei XCM6 0-50

Dzzizzbge Kai~bhbab|r XCM \iz|z Zncyalix


53/63


Ecgbcmi|ix pczb|bcg dgl z|dhbabvd|bcg dxi |nizdmi dz bg bg|ixgda xc|d|bcg ck |ni zncyalix

Z|dx|bge pczb|bcg bz |ni zdmi! hy| |ni jabig|pixkcxmz i~|ixgda xd|nix |ndg bg|ixgda xc|d|bcgyg|ba zbegz ck xizbz|dgji cjjyx

Mc{imig|6 I~|ixgda Xc|d|bcg

D{ixdei XCM6 0-20

Dzzizzbge Kai~bhbab|r XCM \iz|z Nbp


54/63

Dzzizzbge Kai~bhbab|rXCM \iz|z Nbp

Ecgbcmi|ix pczb|bcg4' Kyajxym6 Exid|ix |xcjndg|ix ck |ni ad|ixda |nben

8' Z|dhbabvd|bcg dxm6 Ad|ixda mblabgi ck |ni pia{bz

:' Mc{imig| dxm6 Ad|ixda mblabgi ck |ni kimyx! yzbge|ni ad|ixda ipbjcglrai dz d xikixigji

Z|dhbabvd|bcg Jabig| bz bg eccl pcz|yxi ub|n d z|dhbabvil zjdpyad!

|ncxdjbj! aymhdx zpbgi! dgl pia{bj dxid Pia{bz zncyal gc| xbzi ckk |dhai

Cppczb|i aie gc| hibge dzzizzil zncyal nd{i ogiikai~il dgl kcc| kad| cg |dhai kcx dllil z|dhbab|r dgl

pxc|ij|bcg kcx |ni hdjo



55/63


Jabig| bz zypbgi cg |dhaiub|n nbp bg 0 liexiiz ckkai~bcg! i~|igzbcg!dhlyj|bcg! dllyj|bcg!

dgl xc|d|bcg \iz|bge aie ndz ogii

kyaar i~|iglil

Jabig| pixkcxmz nbp

kai~bcg yg|ba |ni kbxz|zbeg ck xizbz|dgji cxyg|ba |ni pia{bz xc|d|izcx ogii hxidoz

i~|igzbcg

Mc{imig|6 Kai~bcg .\iz|bge Aie Kyaar I~|iglil"

D{ixdei XCM6 0-20



56/63



Jabig| bz zypbgi cg |dhaiub|n ogii kai~il d| 20liexiiz dgl nbp kai~il d| 20liexiiz? nbp bz bg 0 liexiizck dhlyj|bcg! dllyj|bcg!dgl xc|d|bcg

Ogii bz kai~il |c xilyji

jcg|xdj|bcg ck ndmz|xbgez Jabig| pixkcxmz nbp kai~bcg

yg|ba |ni kbxz| zbeg ckxizbz|dgji cx yg|ba |ni pia{bz

xc|d|iz

Mc{imig|6 Kai~bcg .\iz|bge Ogii dgl Nbp Kai~il d| 20 Liexiiz"

D{ixdei XCM6 0-480



57/63


Z|dx|bge#iglbge hclrpczb|bcg

Jabig| bz pxcgi cg |dhaiub|n nbp bg 0 liexiiz ck

kai~bcg! i~|igzbcg!dhlyj|bcg! dllyj|bcg!dgl xc|d|bcg

\iz|bge aie ndz ogii

kyaar i~|iglil Jabig| pixkcxmz nbp

i~|igzbcg yg|ba |ni kbxz|zbeg ck xizbz|dgji cxyg|ba |ni pia{bz xc|d|iz

Mc{imig|6 I~|igzbcg .\iz|bge Aie Kyaar I~|iglil"

D{ixdei XCM6 0-:0



58/63


Ecgbcmi|ix pczb|bcg4' Kyajxym6 Acjd|i d| |ni DZBZ .dg|ixbcx zypixbcx babdj

zpbgi"

8' Z|dhbabvd|bcg dxm6 Bmdebgdxr ncxbvcg|da abgijcggij|bge d~bz pcbg| DZBZ |c |ni c|nix DZBZ

:' Mc{imig| dxm6 Dg|ixbcx mblabgi ck |ni kimyx!yzbge |ni mblabgi ck |ni pd|iaad dz d xikixigji

Z|dhbabvd|bcg Jabig| bz bg eccl pcz|yxi ub|n d z|dhbabvil zjdpyad!

|ncxdjbj! aymhdx zpbgi! dgl pia{bj dxid

Z|dhbabvi kcx ad|ixda |xygo kai~bcg cg hc|n zbliz

Mc{imig|6 Dhlyj|bcg



59/63


Z|dx|bge#iglbge hclrpczb|bcg

Jabig| bz zypbgi cg|dhai ub|n nbp bg 0

liexiiz ck kai~bcg!i~|igzbcg! dgl xc|d|bcg

\iz|bge aie ndz ogiikyaar i~|iglil

Jabig| pixkcxmz nbpdhlyj|bcg yg|ba |ni kbxz|zbeg ck xizbz|dgji cxad|ixda |xygo kai~bcgcjjyxz cg ib|nix zbli

Mc{imig|6 Dhlyj|bcg

D{ixdei XCM6 0-


60/63


Ecgbcmi|ix pczb|bcg4' Kyajxym6 Acjd|i d| |ni DZBZ .dg|ixbcx zypixbcx babdj

zpbgi"

8' Z|dhbabvd|bcg dxm6 Bmdebgdxr ncxbvcg|da abgi

jcggij|bge d~bz pcbg| DZBZ |c |ni c|nix DZBZ:' Mc{imig| dxm6 Dg|ixbcx mblabgi ck |ni kimyx!

yzbge |ni mblabgi ck |ni pd|iaad dz d xikixigjiZ|dhbabvd|bcg

Jabig| bz bg eccl pcz|yxi ub|n d z|dhbabvil zjdpyad!|ncxdjbj! aymhdx zpbgi! dgl pia{bj dxid

Cppczb|i aie gc| hibge |iz|il zncyal hi dhlyj|il

kyaar |c daacu kcx |iz|bge nbp |c hi dzzizzil

Mc{imig|6 Dllyj|bcg



61/63



Jabig| bz zypbgi cg |dhai ub|n nbp bg 0liexiiz ck kai~bcg! i~|igzbcg! dgl xc|d|bcg

\iz|bge aie ndz ogii kyaar i~|iglil

Jabig| pixkcxmz nbp dllyj|bcg yg|ba |nikbxz| zbeg ck xizbz|dgji cx ad|ixda |xygo

kai~bcg cx pia{bj xc|d|bcg cjjyxz

Mc{imig|6 Dllyj|bcg

D{ixdei XCM6 0-:0

Dzzizzbge Kai~bhbab|r XCM \iz|z


62/63


Dzzizzbge Kai~bhbab|r XCM \iz|z


63/63


B| bz bmpcx|dg| |c xijcegbvi |nd| d aidxgbge ikkij| bzaboiar ub|n kai~bhbab|r midzyximig|z'

\nyz! |ni kcaacubge z|d|imig| kxcm DJZM%zXizcyxji Mdgyda kcx Eybliabgiz kcx I~ixjbzi\iz|bge dgl Pxizjxbp|bcg bz ck bmpcx|dgji6 D xijcmmigld|bcg kxcm |ni Dmixbjdg Milbjda

Dzzcjbd|bcg zyeeiz|z |nd| XCM zncyal hi midzyxilyzbge |nxii jcgzijy|b{i |xbdaz dgl d{ixdeil dz |ni |xyi{dayi' Bk |ni d{ixdei XCM bz 90 liexiiz! |nxii ck |ni

midzyximig|z myz| kdaa ub|nbg 9 liexiiz ck |ni midg'Bk |ni d{ixdei bz exid|ix |ndg 90 liexiiz! |nxiimidzyximig|z myz| kdaa ub|nbg 40 liexiiz ck d{ixdei'Zyjn midzyxiz mdr hi |doig yp |c zb~ |bmiz yg|ba |nirmii| |ni jxb|ixbd? c|nixubzi! |nir dxi jcgzblixil

hphe 4450: section 07 - muscular strength, endurance, flexibility

Documents