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Theme 3: Energy and the Human Body Background Material
Training for Everest Exercise descriptions | Additional resources No matter how well the body is prepared for such an intense challenge, the mind must be equally prepared. Setting goals and monitoring progress is a good way to stay alert and positive. The following background information, including muscle descriptions, training questions and answers, exercise descriptions and additional resources will give you an idea of the overall Training for Everest program. The goal for any fitness program is to increase personal levels of fitness and health. Some of the following exercises may be inappropriate for certain individuals' current level of fitness or flexibility. Feel free to adjust and adapt the program to suit your personal needs. If you have specific health issues, discuss these exercises with your doctor, or a fitness professional before beginning. Remember that no exercise should cause pain while it is being performed. If it hurts... stop! Teachers should use the exercises and activities at their own discretion.
Major muscle groups: Upper Limbs
Back to: Energy and the Human body background Q: Why Train? How does training help Byron to climb Mount Everest? How does training help our bodies become stronger and healthier? A: Training helps strengthen our posture. Posture plays an important role in the health and fitness of our bodies. Muscles that maintain a strong posture and allow us to be upright are called STABILIZERS. These are the muscles of the back and the abdomen. The tighter these muscles are, the easier it is for us to maintain a straight, strong posture. When our body is preparing to move, the signal for movement is first sent from the brain to the abdominal and back muscles (STABILIZERS) to prepare for movement of the PRIME MOVERS - muscles of our upper and lower limbs. Strong STABILIZERS make us more prepared to act quickly, maintain good balance, and increase our endurance. Lower back pain is a signal of weak STABILIZER muscles. Weak abdominal muscles particularly cause lower back pain. The important role of back and abdomen muscles (the Trunk Muscle group) is why you are advised to choose at least one exercise from Group C and D in your exercise plan. Q: Why are we training in two three-week cycles? A: Athletes tend to train in three-week cycles because of their body's natural biorhythms. The human body goes through a cycle of effectiveness over a 21-28 day period. In the first week of the cycle, it is important to ease the training back a bit to give the body time to prepare for a better performance period in the cycle. Typical set of a two three-week training pattern:
Week Four - Reduce volume for one week Q: How often should my heart beat per minute? A: The number of times your hear beats per minute is called your Heart Rate. The average resting heart rate for a human child is 70 - 100 beats per minute
Q: How big is my heart? What does it look like? A: Make a fist. Cup the other hand around it. That's about the size and shape of your heart, no matter how big or small you happen to be. Q: Why does the heart sound like 'lub-DUB'? It seems to have two beats instead of one at a time, especially when you listen directly to your heart with a stethoscope. A: You can't easily feel the lub-DUB beat when you are testing your pulse at your wrist, but you can hear it and feel it better when you listen directly to your chest over your heart. The DUB is louder than the lub because the DUB sound is made by the bottom right corner of the heart. This chamber is the right ventricle, the strongest heart chamber. It has to push blood out to the farthest part of your body. The bottom left corner makes the lub sound. It is softer because it is made by the left ventricle. The left ventricle is not as strong because it only has to push blood out to the lungs, which isn't nearly as far. Your heart beats about 100,000 times a day (that's a lot of lub-Dubs). Back to: Energy and the Human body background
Training For Everest Exercise Descriptions
Teachers should use the exercises and activities at their own discretion.
Group A - Leg and Body Conditioning
Level 1 - High Knee March
Lower your leg back down as you step forward. Then, lift your left knee and continue until you have completed your chosen number of repetitions. Note: Do not slam your feet back down. Concentrate on lifting the leg up in the proper position. Please, do not run or jump - this is a walking exercise. One lift for each leg = one repetition Minimum number of repetitions before moving on to the next level = 20 Level 2 - Lunge Walk
Lunge forward so that your right thigh forms a 90º angle with your lower leg. Do not let your knee move forward of your ankle. Then, stand back up. Step forward with your left foot, and repeat until you have finished your repetitions. One lunge = one repetition. Minimum number of repetitions before moving on to the next level = 10
Level 3 - Step-ups
Choose your bench or step height so that when you step on it, your knee is at no more than a 90º angle and your thigh is parallel to the floor. The step can be lower, but not higher. Step up with your left foot. Then bring your right foot up so you are standing on the bench with both feet. Step down with the right foot, then the left. Switch to your left foot first for the next step. Continue switching the lead foot until you have finished your repetitions. 1 left + 1 right foot step-up = one repetition Minimum number of repetitions before moving on to the next level = 5 Level 4 - Stairs
Walk up five stairs, alternating legs for each stair. On the 5th stair place both feet on the stair, turn around and step back down. One set of five stairs (up and back) = one repetition Minimum number of repetitions before moving on to the next level = 2 Level 5 - Reverse Lunge Walk
(Follow the same steps while walking backwards. This time, the foot you move is the one that you balance on the ball of your foot). Start in the standing position, step backwards with your left foot. Extend back until you are comfortably balanced on the ball of your left foot. Remember, you should be in the lunge position with your knee for your right foot behind or directly above your ankle. Do not position you knee in front of your ankle. Your right foot should be flat on the floor in front of you. Lift up, bring your right (front) foot back, and repeat the position until you have completed your repetitions. One lunge on one leg = one repetition Minimum number of repetitions before moving on to the next level = 10 Back to: Exercise groupings Group B - Leg and Body Conditioning
Level 1 - Half Squat
Start at a standing position with legs at shoulder width apart. Keep your back as straight as possible and squat down as though you are sitting. Do not squat lower than a 90 degree angle. Your knees should not go forward of your ankles. Your feet should remain flat on the floor. Your hands can be at your waist, on your head, or extended out in front of you for balance. Hold on to the back of a chair or a wall for balance if necessary. Your balance will improve with practice. Rise back up to a standing position and repeat. Minimum number of repetitions before moving on to the next level = 10
Level 2 - Full Squat
Start at a standing position with legs at shoulder width apart. Keeping your back as straight as possible squat down as though you are sitting. Go only as low as you can without lifting your heels from the floor. At minimum, try to squat lower than a 90-degree angle. Rise to a standing position and repeat. Minimum number of repetitions before moving on to the next level = 10
Level 3 - Half Squat with Jumps
Start at a standing position with legs at shoulder width apart. Keeping your back as straight as possible, squat down as though you are sitting. Do not squat lower than a 90 degree angle. Then, instead of just standing up after the squat, jump out of the squat. Raise your hands over your head as you jump and jump as high as you can. Start at the standing position again and repeat. Minimum number of repetitions before moving on to the next level = 5
Level 4 - One Leg Squat
Complete the half squat with one leg extended in front of you. Rest the foot on its heel in front of you for balance. Then complete the half squat. Go only as deeply as you can without lifting the heel of the foot you are standing on. Rise to a standing position, switch legs and repeat. One squat on each leg = one repetition Minimum number of repetitions before moving on to the next level = 5
Level 5 - Full Squat with Jumps
Complete the full squat to lower than a 90 degree angle. Remember to only go as low as you can without lifting your heels off the floor. Then, instead of just standing, jump out of the squat. Raise your hands over your head as you jump and jump as high as you can. Flow directly into another deep squat and repeat. Minimum number of repetitions before moving on to the next level = 5
Back to: Exercise groupings Group C - Abdominal Conditioning and Strengthening
Level 1 - Bent Knee Sit-Ups
Lie flat on the floor with your hands either behind your head or folded across your chest. Bend your knees with your feet flat on the floor. Sit up to bring your chest as close to your knees as possible. Focus on pulling with your abdominal muscles. Do not pull your head with your hands. Slowly lie back down on the floor and repeat. Minimum number of repetitions before moving on to the next level = 5
Level 2 - Tuck Sit-Ups
Complete the sit-up as above, but his time start with your legs and body flat on the floor and bring them together as you are sitting up. Grasp your legs with your arms to pull them as close together as is comfortable. Hold for a few seconds. Slowly return to the floor. Repeat. Minimum number of repetitions before moving on to the next level = 5
Level 3 - Bent Knee Twist Sit-Ups
Lie flat on the floor with your knees bent as in Level 1. As you sit up, bring your right shoulder as close as possible to your left knee. Repeat, bringing your left shoulder to your right knee. Repeat until you have finished your repetitions. One left sit up + one right sit-up = one repetition Minimum number of repetitions before moving on to the next level = 5
Level 4 - 'V' Sit
Lie flat on the floor with your arms stretched over your head. Raise your body and legs up into the air to form a V. Bring them together, if possible. Keep your legs straight. Hold the back of your legs when you sit up. Release slowly and return to lie flat on the floor. Repeat. Minimum number of repetitions before moving on to the next level = 5
Level 5 - Seated Abs Bike
Lie flat on the floor. Put your hands behind your head. Raise your body up to a half sit-up position (crunch). Raise your legs at the same time. If possible, raise your legs high enough to bring your hips slightly off the floor. With bent knees, make circular peddling rotations. Circle forward and then reverse. Pedal forward one full rotation + same number in reverse = one repetition Minimum number of repetitions before moving on to the next level = 5
Back to: Exercise groupings Group D - Back and Posture
Level 1 - Back Extensions
Lie face down on the floor. Your feet should be resting on your toes. Your hips should be touching the floor. Extend your arms above your head. Lift your body into an arch, but keep your toes on the ground. At the same time, sweep your arms behind you, extending them as far back as comfortable. Do not force the height of the arch. Move smoothly, without jerking your body upwards. Return your body to the starting position and repeat. Minimum number of repetitions before moving on to the next level = 5
Level 2 - Push-Up Bridge
Sit on the floor. Rest on your hands with your arms behind you. Lift up so your pelvis (hips) is in a straight line with your legs. Rest on your heels. Do not overextend past forming a straight line with your body. Return to the sitting position and repeat. Minimum number of repetitions before moving on to the next level = 5
Level 3 - Push-ups (Full or Knee)
Start with your hands shoulder-width apart on the floor in front of you. Rest on your knees or on your bent toes. Your body should be straight with your hips forming a straight line with your trunk and legs. Bend at the elbow, lowering your body as close to the floor as is comfortable, without touching the floor. Lift yourself back up and repeat. Minimum number of repetitions before moving on to the next level = 5
Level 4 - Tuck Twist
Lie flat on your back on the floor. Extend your arms out to your sides so they are at a 90 degree angle to your body. Place your hands palm-down. Tuck your knees up towards your chest. Keeping your knees as close together as possible, twist your hips to bring your knees to the left. Bring them as close to the floor as possible. Twist back up towards the middle and over to the right side. One twist right + one twist left = one repetition Minimum number of repetitions before moving on to the next level = 5
Level 5 - Hip Circle
Lie flat on your back on the floor. Stretch your arms above your head with the palm of your hands on the floor. Using your abdominal muscles, raise your legs to reach back over your head until your toes touch the floor behind your head, if possible. Your hips should rise slightly off the floor while conducting this exercise. Lower your legs and hips slowly back to the floor and repeat. Minimum number of repetitions before moving on to the next level = 5
Back to: Exercise groupings
Canada's Physical Activity Guide (www.paguide.com)
Using the Food Guide and Canada's Food Guide to Healthy Eating (www.hc-sc.gc.ca/nutrition)
Heart and Stroke Foundation (www.hsf.ca) Teachers or students (Grades kindergarten to six) who wish to participate can access the Heart Healthy Kids program package filled with lesson plans, posters and excellent information about the importance of healthy living and physical activity for the health of our heart, lungs and entire body. Some of the activities and background information provided in the Energy and Human Body Theme of the Everest 2000 Education Program are based on the Heart Healthy Kids package. We are pleased to have been given permission to use their material. Back to: Energy and the Human body background
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