Physical therapy Answer Note #2

Question 1 Create a weekly exercise plan that includes both cardiovascular and strength training activities. Explain how this plan will help you achieve your physical health goals. Answer My weekly exercise plan consists of alternating between cardio and strength training activities to achieve my physical health goals. On Mondays, Wednesdays, and Fridays, I will focus on cardio exercises such as running, cycling, or swimming for 30 minutes. On Tuesdays, Thursdays, and Saturdays, I will do strength training exercises such as weightlifting, push-ups, and squats. This plan will help improve my cardiovascular endurance and muscular strength, which are key components of physical fitness. By incorporating both types of exercises, I can maintain a healthy balance of cardio and strength training, leading to an overall improvement in my physical health. Question 2 B. PRECAUTIONARY MEASURES Even if we are so concentrated in developing a healthy and active lifestyle, we still need to consider our safety. So bear in mind the following precautionary measures: 1. Before engaging yourself to the activity, warm up first through walking. After doing the exercise, cool down for five to ten minutes through stretching. 2. Align body correctly and move smoothly through each exercise. Focus on form, not weight. Poor form can cause injuries and slow gains. When learning a strength training routine, start with no weight, or very light weight, then concentrate on slowsmooth lifts and equally control descents while isolating a muscle group. 3. To be in control is to work at the right tempo. Take three counts while lowering a weight and hold, then count three again while raising it to the starting position. 4. Pay attention to your breathing during workouts. Exhale while working against resistance by lifting, pushing, or pulling and inhale at every release. 5. Keep challenging muscles by slowly increasing weight or resistance. The right weight differs depending on the exercise. 6. Stick with the routine. Working all the major muscles of the body two or three times a week is ideal. 7. Give time for muscles to recover too. Strength training causes tiny tears in muscle tissue. These tears aren't harmful, but they are important. Muscles grow stronger as the tears knit hours to recover before the next strength training session. Always give the muscles at least 48 hours to recover before the next strength training session. Directions: Create a visual presentation or poster of the different safety tips that we need to consider when doing strength training. Use an A4 size bond paper. Below are the criteria for grading your output. You may pass this output after accomplishing this module. 14 Criteria CONTENT 50% • Appropriate details support main idea. Accurate and detailed information. Information adequately supports purpose of visual presentation Topic and title are clear and easily identified FOCUS 20% • Main idea is clearly appropriate to topic • All illustrations complement the topic VISUAL APPEAL 20% • Outstanding use of color, design, and space Original and creative design MECHANICS 10% • Overall design is pleasing and harmonious • Free of grammatical errors • Words are legible and pertinent to topic Total-100% Answer Strength training is a crucial component of a healthy and active lifestyle. However, it is important to also consider safety measures to avoid injuries and ensure that the desired results are achieved. Here are some precautionary measures to keep in mind when engaging in strength training: 1. Warm up before starting your workout: Before diving into the actual exercises, it is important to warm up your muscles. Take at least 5 to 10 minutes to walk or lightly jog. This will get your heart rate up and prepare your muscles for the upcoming workout. 2. Focus on form, not weight: When engaging in strength training, it is important to prioritize proper form over the amount of weight being lifted. Poor form can lead to injuries and hinder progress. It is recommended to start with no weight or light weight and concentrate on slow and smooth movements. 3. Work at the right tempo: It is important to control your movements during strength training. Take three counts to lower a weight and hold, then take another three counts while raising it back to the starting position. This will allow your muscles to work effectively and prevent any sudden or jerky movements. 4. Pay attention to your breathing: Proper breathing technique is essential during strength training. Exhale when working against resistance, such as lifting, pushing, or pulling, and inhale during the release. This helps to provide oxygen to the muscles and prevent dizziness or light-headedness. 5. Increase weight or resistance gradually: To continue challenging your muscles and see progress, it is important to gradually increase the weight or resistance. However, it is crucial not to go too heavy too soon to avoid straining or injuring your muscles. 6. Stick to a routine: Consistency is key in strength training. It is recommended to work all major muscle groups two to three times a week. This will ensure that all muscles are being targeted and given enough time to recover and grow. 7. Give muscles time to recover: Strength training causes small tears in the muscle tissues which are necessary for muscle growth. It is important to allow at least 48 hours of recovery time before engaging in another strength training session to prevent overuse injuries. Question 3 Read the articles again. * Make a list of extra-curricular activities students at the West Buckland School are engaged in. * Make a list of prizes/awards won by West Buck-land School students at different contests/com- 2 Which of the activities students in the UK are engaged in seem interesting or unusual to you? Why? If you were a student at West Buckland School, which activities would you join? Why did you make this decision? Four pupils, Victoria Plume, Amy Flanagan, Louise French and Alice Pearn, travelled to the British Mini Inter-Schools One-Day Event. There were 400 competitors taking part and thirty-six teams running. All the girls completed creditable tests in the blistering heat and Louise gave the best dressage test of the day on her new horse. L Victoria, in the strongest Group A, was unlucky to be just out of the ribbons; she was placed 11th. In Group C, Amy was 4th, and Alice in Group D was 5th. The most important result was that of how the team fared overall. They finished in third place, a truly excellent performance. 2 Seventeen cadets enjoyed a "flying experience" when they had the chance to sit in the cockpit of an aeroplane and take off into the blue. The cadets were able to practise the basics of flying. I 3 Congratulations to Ben Bouquet, a 15-year-old student who has successfully won a place in the National Youth Theatre of Great Britain. For his two rounds of auditions, which were held in Bristol, Ben performed extracts from Henry V and a modern Italian play, then sang a popular song from the musical "Oliver.' The NYT is patronized by such famous actors as Michael Caine, Sir Derek Jacobi and Sean Connery. Training is going to be provided soon by some of the top directors in the world of stage and film and Ben is looking forward to it. He is no stranger to drama success. He has also gained Honours in several examinations with the London Academy of Music and Dramatic Arts), and recently took a lead part in the school's production of Oscar Wilde's The Importance of Being Earnest. The last day of Spring term saw over fifty West Buckland Preparatory School children rush out into the playground, armed and ready! Each carried a secret weapon in the form of a skipping rope to enable them to raise money for the British Heart Foundation. They worked in teams to provide a display of nonstop skipping for several hours, and during that time learnt about cardiovascular fitness. The skipping rope performance was being held at its pick when unexpectedly the headmaster joined in. By the end of the session, over 300€ had been raised in the bid to help the community. The children can be highly praised for the ac- 15-year-old Chris Bouldon, has won a Royal Air Force competition to design an RAF Combined Cadet Force website. Chris has been computer literate since he started West Buckland School where he joined the "Web Weavers and Hackers Club' and started constructing web-sites. He has helped make a school CCF and Sports web page, which is being constantly improved by him, he also set up his own company, "Microweb." 7 It was quite an achievement to have six West Buckland School athletes selected to represent Devon Schools at the South West Schools' Athletics Championships on 17th June. Emily Hooper and Isabella Stoate won the senior girls' 800 metres and the 1500m. Junior Jenny Milsom beat her personal best by 8 seconds. To follow on from these successes, Isabelle and Rob have been picked to compete at the Nationals which will be held in two months. Best of luck! 8 West Buckland School students pulled together to move six and a half tons of Sea King Helicopter and raised €2,500 for their efforts. The students worked well together and supported each other to avoid being hurt in any kind of possible accidents. Nearly fifty students and staff made it a real team effort to raise funds for their rugby and netball tour to South Africa for three weeks in July. n West Buckland School Jazz Orchestra played a major role in the launch of BBC Music Live, when they took part in Jazz on the River as part of Barnstaple's 6th Annual Jazz Festival. Under Coach Dennis Morgan, West Buckland School Judo squad have gained great success this year, winning 7 gold, 4 silver and 6 bronze medals. Answer Read the articles again. Along with rigorous academic studies, students at West Buckland School are highly engaged in various extracurricular activities that showcase their diverse talents and interests. Here is a list of some of the activities that the students are involved in: 1. Equestrian events such as the British Mini Inter-Schools One-Day Event. 2. Aviation experience through the flying experience opportunity. 3. Performing arts, with students successfully securing a place in the National Youth Theatre of Great Britain and participating in school productions. 4. Charity work, with the school organizing a skipping rope performance to raise money for the British Heart Foundation. 5. Web design and programming, highlighted by a student winning a Royal Air Force competition to design a website for the school's Combined Cadet Force. 6. Athletics, with several students selected to represent Devon Schools at the South West Schools' Athletics Championships and some even being chosen to compete at the National level. 7. Various team sports, including rugby and netball, with students raising funds for their team's tour to South Africa. 8. Music, showcased by the school's Jazz Orchestra participating in the launch of BBC Music Live and the Annual Jazz Festival. Looking at the wide variety of activities that West Buckland School offers, it is clear that they focus not only on academics but also on developing their students' interests and skills in different fields. These extracurricular activities not only provide a platform for students to excel but also help in their overall personal development. As for the awards and prizes won by West Buckland School students, here are some notable mentions: 1. The equestrian team finishing in third place at the British Mini Inter-Schools One-Day Event. 2. The success of a student in securing a place in the National Youth Theatre of Great Britain. 3. Several students winning gold, silver, and bronze medals in Judo competitions. 4. Students being selected to represent Devon Schools at the South West Schools' Athletics Championships and even the National level. 5. Funds raised by the students through their efforts in a skipping rope performance for the British Heart Foundation. From these achievements, it is evident that students at West Buckland School not only excel academically but are also highly talented in various extracurricular activities. Their dedication and hard work have contributed to their success in these activities and have brought recognition to the school. While all the activities seem interesting and admirable, I find the aviation experience to be the most unique and unusual. Having the opportunity to fly an airplane and learn the basics of flying at a young age is an incredible experience. It not only exposes students to the world of aviation but also instills a sense of confidence and achievement. If I were a student at West Buckland School, I would definitely join the equestrian and aviation programs. The equestrian events appeal to me as I have always been passionate about horse riding and it would be a great opportunity to compete and represent the school. Similarly, the aviation experience would be a once-in-a-lifetime opportunity that I wouldn't want to miss. Not only would it be a fun and unique experience, but it could also potentially lead to a career in aviation. In conclusion, the extracurricular activities at West Buckland School showcase the diverse talents and interests of its students and have brought recognition to the school through their achievements. Along with rigorous academics, these activities help in the holistic development of students and provide them with valuable life skills and experiences. Question 4 I will write a documentary about who I was, who I am, who I will become. The topic will be about the sport that I'm doing called Taekwondo Answer As a dedicated and high-achieving High School student, I am thrilled to take on the task of writing a documentary about my journey in the sport of Taekwondo. This traditional Korean martial art has been a core part of my life for many years and has shaped me into the person I am today. In this documentary, I will explore and reflect upon who I was when I first began practicing Taekwondo, who I am now as a skilled athlete, and who I aspire to become in the future. Before delving into my personal experiences with Taekwondo, let us first understand the history and philosophy behind this martial art. Taekwondo is a form of Korean martial arts that emphasizes the use of kicking techniques, making it unique amongst other martial arts styles. The word "Tae" in Taekwondo means "to strike with the feet," while the word "Kwon" means "to strike with the fist." Together, these two words signify the harmony of both physical and mental strength. Taekwondo also embodies five core tenets: courtesy, integrity, perseverance, self-control, and indomitable spirit. These tenets are embedded in each practitioner and are practiced both inside and outside of the dojang (training hall). I started my journey in Taekwondo when I was in primary school, and I can confidently say that it has had a significant impact on my life. Not only has it kept me physically active and healthy, but it has also taught me important life skills such as discipline, focus, and respect. According to a study published in the International Journal of Child and Adolescent Health, martial arts training has been shown to have positive effects on academic performance, self-esteem, and emotional well-being (Jwo, Chow, James, & Chaffin, 2009). These findings align with my personal experience as a Taekwondo practitioner, as I have noticed improvements in my academic performance and overall confidence. Through my years of training, I have competed in various local and national competitions and have achieved many awards and recognitions. However, Taekwondo has taught me that winning is not the ultimate goal but rather the continuous strive for self- improvement. As I progress in my journey, I aspire to become a role model for younger students and inspire others to pursue their passions and achieve their goals. In conclusion, my documentary will showcase the significant influence Taekwondo has had on my life and my growth as an individual. I will reflect upon my journey and share my insights on the philosophy, benefits, and impact of this traditional martial art. I am excited to take on this project and share my story with others. Question 5 Biography of Sunil Chhetri: The Captain, leader and THE Record -Breaker Answer Biography of Sunil Chhetri: The Captain, Leader and THE Record-Breaker Known as the Captain Fantastic and the all-time leading goal scorer for the Indian National Football Team, Sunil Chhetri is a name that resonates with every sports enthusiast in India. Born on August 3, 1984, in Secunderabad, Telangana, Chhetri has become a household name in the country and is hailed as one of the greatest football players in Indian history. His journey from a young boy playing in the streets of Delhi to becoming the captain and top scorer of the national team is nothing short of inspiring. Chhetri's love for football started at a young age when he used to play with his friends and cousins in his neighborhood in Delhi. His talent was noticed by his school coach who trained him and helped him improve his skills. In high school, he played for the school team and participated in local tournaments, where his exceptional dribbling and shooting skills caught the attention of the local clubs. At the age of 17, Chhetri joined the renowned youth academy of Mohun Bagan, one of the oldest and most successful football clubs in India. His performance and dedication on the field earned him a spot in the senior team and soon became their leading goal scorer. He then went on to represent other prestigious clubs such as JCT FC, Dempo SC and East Bengal FC. Chhetri's consistent performance and impressive technique on the field earned him the nickname "Sunil Messi" among his fans. In 2007, Chhetri made his debut for the Indian National Football Team and has been an integral part of the team ever since. He has served as the captain of the national team for several years and has led the team to victory on various occasions. He has also been awarded the AIFF Player of the Year four times, making him the only player in Indian history to achieve this feat. Chhetri's major breakthrough came in 2011 when he signed with the Major League Soccer club Kansas City Wizards, becoming the third Indian player to play in a top-tier football league outside of Asia. He then moved to sporting Lisbon in Portugal and later to Bengaluru FC in India. Chhetri's transfer to Bengaluru FC proved to be a game-changer for both the player and the club. He has led Bengaluru FC to multiple titles, including the Indian Super League and I-League, and has been the top scorer in both leagues. Apart from his achievements in club and international football, Chhetri has also broken several records throughout his career. In 2018, he surpassed Lionel Messi to become the second-highest active international goal scorer with 64 goals, the only player ahead of him at that time being Cristiano Ronaldo. He has also broken the record for the most number of international goals scored by an Indian player, currently standing at 74 goals. Chhetri's success on the field has also earned him recognition and accolades off the field. Time magazine included him on their list of "10 most influential people in India", and he has been awarded the Padma Shri, the fourth highest civilian award in India, for his contribution to Indian football. In conclusion, Sunil Chhetri's journey as a footballer is truly remarkable and serves as an inspiration to all young aspiring athletes. From his humble beginnings to becoming the captain, leader, and record-breaker for the Indian National Football Team, Chhetri's determination, hard work, and love for the game has brought him a long way. His passion for football and his constant drive to improve himself has made him one of the greatest players in Indian football history.