Physical Activity Reflection
Task #2
1. What are the primary categories of fitness for athletes in each of the
following sports? What are the secondary categories of fitness? Give
a brief explanation.
Basketball
● Primary: Cardiovascular Endurance (running 2–4 miles per game), Muscular Endurance
(repeated jumping/sprinting), and Flexibility (preventing injury during high-intensity
movements).
● Secondary: Power (explosive jumping for rebounds), Agility (quick lateral movements on
defense), and Coordination (hand-eye for shooting and dribbling).
● Explanation: Basketball is a high-intensity interval sport. While you need the stamina to stay
on the court, you won't score or defend effectively without the "burst" skills like agility and
power.
Rugby
● Primary: Muscular Strength (essential for scrums/tackling) and Cardiovascular Endurance
(playing 80 minutes with minimal rest).
● Secondary: Balance (staying upright during contact), Reaction Time (responding to ball
movement), and Power (driving through an opponent).
● Explanation: Rugby is a collision sport. Strength is non-negotiable for safety and
performance, while secondary skills like balance allow players to maintain control in chaotic
physical situations.
Yoga
● Primary: Flexibility (maximum range of motion) and Muscular Endurance (holding
challenging poses for long durations).
● Secondary: Balance (crucial for one-legged or inverted poses) and Coordination (syncing
breath with movement).
● Explanation: Yoga focuses on the "quiet" side of fitness. While it doesn't require high-speed
"Power," it demands extreme control over body positioning and stability
2. Explain how muscular strength helps a soccer player.
Muscular strength is the foundation for almost every physical action on a soccer pitch. It helps a player
in three specific ways:
1. Explosive Power: Strength in the glutes and quads allows for faster acceleration and harder
shots.
2. Physical Dominance: It helps a player "hold off" opponents while shielding the ball or
winning a header in the air.
3. Injury Prevention: Stronger muscles provide better support for joints (like the ACL in the
knee), which is vital for a sport that involves constant, sharp changes of direction.
3. Choose a professional athlete and explain what their training program is. List their name /
sport, the resource you used and explain in detail.
Resource: Tim Grover’s "Attack Athletics" Program & SLAM Magazine: Inside Michael Jordan's
Game-Day Routine (2025)
The "Breakfast Club" Program
The most famous part of Jordan's training was the "Breakfast Club." Starting around 1989, Jordan and
teammates like Scottie Pippen would meet at his home gym as early as 5:00 or 6:00 AM—long before
the official team practice—to lift weights.
Detailed Training Components
Muscular Strength (Hypertrophy & Power): Jordan worked with trainer Tim Grover to add 15 lbs of
lean muscle. His routine included compound movements like deadlifts, power cleans, and squats.
Interestingly, he often performed squats on a balance board to improve core stability and ankle
strength simultaneously.
Injury Prevention (Functional Fitness): Grover focused on the "ignored" areas. Jordan performed
specific exercises for his wrists, fingers, and ankles to ensure he could handle the physical toll of 82+
games and remain stable during high-flying dunks.
Core & Agility: He performed 3 sets of 10–15 reps of medicine ball sit-ups and "Physioball" push-ups
to maintain a rock-solid center, which allowed him to adjust his body mid-air (his famous "hang
time").
Cardiovascular Conditioning: Even with his weight training, he maintained his engine through 400m
sprints and "Suicide Drills" (shuttle runs) on the court to ensure his heart rate could recover quickly
between plays.
The "Game Day" Lift: Unlike most players of his era, Jordan lifted weights on game days. These
were lighter, higher-velocity sessions designed to "wake up" the nervous system rather than fatigue the
muscles.
Key Takeaway: Jordan’s transition from a "skinny flier" to a "power guard" is the reason he was able
/to win six championships in the 1990s. He proved that muscular strength doesn't ruin a basketball
4 player's "touch"—it protects their body and extends their career.
4. Take a look at your own fitness. Comment on why or why you are not seeing improvements
compared to past years? (If you have maintained your fitness explain why)
Many people find that they maintain or see improvements when they have a structured environment
(like a team or a gym class). If I am not seeing improvements, it is likely due to a lack of progressive
overload—doing the same routine without increasing the weight or intensity. Conversely, if I have
maintained my fitness, it is usually because of consistency and a habit-based schedule that doesn't rely
on "feeling" motivated.
5. Now that you are graduating high school and you may not have a scheduled class for physical
activity, how will you make sure you are getting enough physical activity on your own?
Explain.
Transitioning out of high school means losing "forced" activity. To stay active, I will:
Join Intramurals: Finding a recreational league (like "pick-up" basketball) provides social
accountability.
The "Non-Negotiable" Rule: Scheduling 30 minutes of activity at the same time every day so it
becomes a habit like brushing teeth, rather than an "extra" task.
Functional Commuting: Choosing to bike or walk to campus/work whenever possible to bake
movement into my daily routine.