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Mastering Judo PDF

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    Immerse yourself in the art and sport of judo like never before in Mastering Judo. Gain a rich understanding of the philosophy, history, and practices that distinguish judo from other martial arts. Become more proficient in the techniques, tactics, and training necessary to rise through the ranks. Mastering Judo will add to your appreciation of the principles that distinguish the art in formal exercises (kata) and to your toughness and spontaneity in both freestyle fighting (randori) and competitive matches (shiai). Firmer grounding in the roots and wisdom of traditional judo practices will enhance your ability to use your body and your mind to the ultimate advantage when facing an opponent. Written by the Takahashi family, with more than 200 years of experience teaching, coaching, and competing in judo throughout the world, this resource crosses both generation and national boundaries in its approach and application.

    Table of Contents


    Unit I. Getting Started

    Chapter 1. Fitness and Wellness for All
    Activity 1: Starter Workout
    Lesson 1.1 Fitness for Life
    Self-Assessment: Exercise Basics
    Lesson 1.2 Fitness Through Physical Activity
    Taking Charge: Making Self-Assessments
    Self-Management Skill: Learning to Self-Assess
    Activity 2: Health- and Skill-Related Fitness Stunts
    Chapter Review

    Chapter 2. Safe and Smart Physical Activity
    Activity 1: Fitness Games
    Lesson 2.1 Getting Ready
    Self-Assessment: FITNESSGRAM 1—Strength and Muscular Endurance
    Lesson 2.2 Physical Activity and Injury
    Taking Charge: Building Self-Confidence
    Self-Management Skill: Building Self-Confidence
    Activity 2: Safe Exercise Circuit
    Chapter Review

    Chapter 3. Benefits of Physical Activity
    Activity 1: Cooperative Games
    Lesson 3.1 Health and Wellness Benefits
    Self-Assessment: Healthy Back Test
    Lesson 3.2 Healthy Back and Good Posture
    Taking Charge: Reducing Risk Factors
    Self-Management Skill: Reducing Risk Factors
    Activity 2: Back Exercise Circuit
    Chapter Review

    Unit II. Becoming and Staying Physically Active

    Chapter 4. How Much Is Enough?
    Activity 1: Line Exercise
    Lesson 4.1 How Much Physical Activity Is Enough?
    Self-Assessment: Assessing Your Posture
    Lesson 4.2 How Much Fitness Is Enough?
    Taking Charge: Choosing a Good Activity
    Self-Management Skill: Choosing Appropriate Activities
    Activity 2: Circuit Workout
    Chapter Review

    Chapter 5. Learning Self-Management Skills
    Activity 1: Fitness Trail
    Lesson 5.1 Learning Self-Management Skills
    Self-Assessment: FITNESSGRAM 2—Body Composition and Flexibility
    Lesson 5.2 Goal Setting
    Taking Charge: Setting Goals
    Self-Management Skill: Goal Setting
    Activity 2: Elastic Band Exercise Circuit
    Chapter Review

    Chapter 6. Lifestyle Physical Activity and Positive Attitudes
    Activity 1: School Stepping
    Lesson 6.1 Activities for a Lifetime—Choices From the Pyramid
    Self-Assessment: Walking Test
    Lesson 6.2 Attitudes
    Taking Charge: Building Positive Attitudes
    Self-Management Skill: Building Positive Attitudes
    Activity 2: Walking for Wellness
    Chapter Review

    Unit III. Physical Activity Pyramid: Level 2 Activities

    Chapter 7. Cardiovascular Fitness
    Activity 1: Aerobic Dance Routine
    Lesson 7.1 Cardiovascular Fitness Facts
    Self-Assessment: Cardiovascular Fitness—Step Test and Mile Run
    Lesson 7.2 Building Cardiovascular Fitness
    Taking Charge: Logging Your Activities
    Self-Management Skill: Learning to Self-Monitor
    Activity 2: Cardiovascular Fitness: How Much Activity Is Enough?
    Chapter Review

    Chapter 8. Active Aerobics and Recreation
    Activity 1: Step Aerobics
    Lesson 8.1 Active Aerobics
    Self-Assessment: FITNESSGRAM 3—Cardiovascular Fitness, Flexibility, and Strength
    Lesson 8.2 Active Recreation
    Taking Charge: Finding Social Support
    Self-Management Skill: Finding Social Support
    Activity 2: Jogging: Biomechanical Principles and Guidelines
    Chapter Review

    Chapter 9. Active Sports and Skill-Related Physical Fitness
    Activity 1: Orienteering
    Lesson 9.1 Skills and Skill-Related Physical Fitness
    Self-Assessment: Assessing Skill-Related Physical Fitness
    Lesson 9.2 Active Sports
    Taking Charge: Building Performance Skills
    Self-Management Skill: Building Performance Skills
    Activity 2: The Sports Stars Program
    Chapter Review

    Unit IV. Physical Activity Pyramid: Level 3 Activities

    Chapter 10. Flexibility
    Activity 1: Jump and Stretch Routine
    Lesson 10.1 Flexibility Facts
    Self-Assessment: Arm, Leg, and Trunk Flexibility
    Lesson 10.2 Improving Flexibility
    Taking Charge: Building Intrinsic Motivation
    Self-Management Skill: Building Intrinsic Motivation
    Activity 2: The Basic 10: Flexibility Exercise Circuit
    Chapter Review

    Chapter 11. Muscle Fitness: Basic Principles and Strength
    Activity 1: Partner Resistance Exercises
    Lesson 11.1 Muscle Fitness Basics
    Self-Assessment: Determining Your Modified 1RM and Grip Strength
    Lesson 11.2 Building Strength
    Taking Charge: Preventing Relapse
    Self-Management Skill: Preventing Relapse
    Activity 2: Fundamentals of Weight and Resistance Training
    Chapter Review

    Chapter 12. Muscle Fitness: Muscular Endurance and General Muscle Fitness Information
    Activity 1: Homemade Weights
    Lesson 12.1 Improving Muscular Endurance
    Self-Assessment: Muscular Endurance
    Lesson 12.2 Muscle Fitness
    Taking Charge: Managing Time
    Self-Management Skill: Time Management
    Activity 2: Muscular Endurance Exercise Circuit
    Chapter Review

    Unit V. Healthy Choices

    Chapter 13. Body Composition
    Activity 1: Your Exercise Circuit
    Lesson 13.1 The Facts About Body Composition
    Self-Assessment: Skinfold Measurements and Height–Weight Charts
    Lesson 13.2 Controlling Body Fatness
    Taking Charge: Improving Physical Self-Perceptions
    Self-Management Skill: Improving Physical Self-Perceptions
    Activity 2: Muscle Fitness Exercises With Resistance Machines
    Chapter Review

    Chapter 14. Choosing Nutritious Food
    Activity 1: Jollyball
    Lesson 14.1 A Healthy Diet
    Self-Assessment: Body Measurements
    Lesson 14.2 Making Food Choices
    Taking Charge: Saying "No"
    Self-Management Skill: Saying "No" to Overeating
    Activity 2: Cooperative Aerobics
    Chapter Review

    Chapter 15. Making Consumer Choices
    Activity 1: Continuous Rhythmical Exercise
    Lesson 15.1 Health and Fitness Quackery
    Self-Assessment: Reassessing Body Composition, Flexibility, and Strength
    Lesson 15.2 Evaluating Health Clubs, Equipment, Media, and Internet Materials
    Taking Charge: Learning to Think Critically
    Self-Management Skill: Learning to Think Critically
    Activity 2: Active Learning: Isometric Exercise Circuit
    Chapter Review

    Unit VI. Wellness and Personal Program Planning

    Chapter 16. A Wellness Perspective
    Activity 1: Cooper's Aerobics
    Lesson 16.1 All About Health and Wellness
    Self-Assessment: Reassessing Cardiovascular Fitness and Muscular Endurance
    Self-Assessment: Wellness
    Lesson 16.2 Healthy Lifestyles and Environments
    Taking Charge: Thinking Success
    Self-Management Skill: Thinking Success
    Activity 2: Your Health and Fitness Club
    Chapter Review

    Chapter 17. Stress Management
    Activity 1: Frisbee Golf
    Lesson 17.1 Facts About Stress
    Self-Assessment: Identifying Signs of Stress
    Lesson 17.2 Managing Stress
    Taking Charge: Controlling Competitive Stress
    Self-Management Skill: Controlling Competitive Stress
    Activity 2: Relaxation Exercises for Stress Management
    Chapter Review

    Chapter 18. Personal Program Planning
    Activity 1: Exercising at Home
    Lesson 18.1 Program Planning
    Self-Assessment: Evaluating Your Personal Program
    Lesson 18.2 Staying Fit and Active
    Taking Charge: Overcoming Barriers
    Self-Management Skill: Overcoming Barriers
    Activity 2: Performing Your Plan
    Chapter Review


    About the Author

    Coaching Football Technical and Tactical Skills was written by the American Sport Education Program (ASEP) with the assistance of Rob Ash, head football coach at Drake University.

    ASEP has been developing and delivering coaching education courses since 1981. As the nation's leading coaching education program, ASEP works with national, state, and local youth sport organizations to develop educational programs for coaches, officials, administrators, and parents. These programs incorporate ASEP's philosophy of “athletes first, winning second.”


    "Firmly grounded in theory, this book provides a stellar analysis of the influential role of perceived self-efficacy in athletic development and functioning.  It is uniquely broad in scope, offering a masterful overview of the foundation, research, and application of self-efficacy theory in the field of athletics.  Because of the scope and depth of coverage, this book is an invaluable resource for theorists and practitioners alike seeking an understanding of how beliefs of personal and collective efficacy contribute to the quality of athletic life.  But it is about more than sports.  The insights it provides can also serve one well in other life pursuits.  This is a truly outstanding book that has the makings of a classic in the field of athletics."

    -Albert Bandura

    "The benefits of this book reach well beyond just sports. The techniques are easy to learn and represent tools you will use throughout your career..."

    -Doody’s Review Service