final review
Post on 23-Feb-2016
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Final Review
FITT Principle
• Frequency-how often you do an exercise (number of days per week)
• Intensity-how hard you are working (measured in heart rate or poundage)
• Time-how long you are exercising• Type-what you are doing
Principles of…
• Specificity-Training a group of muscles appropriately for a particular goal (ex. I want my biceps to get stronger so I do bicep curls not push-ups).
• Progression-Gradually increasing the work of muscles over time.
• Overload-Training muscles to perform at higher levels than they are accustomed.
Water
• Is an essential nutrient• You should consume a minimum of 8 glasses
of water a day• Can help prevent dehydration and kidney
stones
How do I know if I am well-hydrated?
• Urine has a pale yellow color (like straw)• Urine has no odor• I am not thirsty
Energy Source for aerobic exercise20 minutes or more of continuous exercise In your heart
rate zone burns:
Fat
Energy Source for anaerobic exercise
1-3 minutes of all out exercise burns:
Sugar
6 health-related fitness components
• Body Composition• Cardiovascular Fitness• Muscular Strength • Muscular Endurance• Flexibility• Stress Management
Body composition-percentage of fat compared to muscle
Cardiovascular fitness-The ability of the heart , blood vessels, blood, and
respiratory system to supply oxygen to the working muscles
Determining heart rate zone
(220-age) * 65% and
(220-age) * 85%Exercising between these 2 numbers
for ________ minutes will give you a great cardiovascular workout.
Best places to take pulse
• Carotid artery which is on your neck
• Radial artery which is on your wrist
Flexibility-The ability to move a joint through its full range of motion
Muscular Endurance-Holding a muscle contraction for a long time
How do I improve my muscular endurance?
• F = every other day• I = light
weights/more repetitions (12-20)
• T = less than 30 second rest between sets
• T = weight lifting
Muscular Strength-A persons ability to exert force
How do I gain muscular strength?
• F = every other day • I = heavy
weights/less repetitions (6-8)
• T = 1-3 minute rest between sets
• T = weight lifting
Stress Management-A persons ability to control and manage stress
Skill-related fitness components
• Agility• Balance• Coordination• Power• Reaction time • Speed
Skill-related fitness components
• Agility-The ability to rapidly change directions of the whole body (soccer, tennis, basketball)
• Balance-The ability to maintain equilibrium while stationary or moving (gymnastics, dancing)
• Coordination-The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately (all sports, archery)
• Power-The amount of force a muscle can exert (football)
• Reaction Time-The ability to respond quickly to stimuli (tennis, soccer, basketball)
• Speed-The amount of time it takes the body to perform a specific task (track, soccer, swimming
Concentric contractions
• Concentric contraction is when the muscle is shortening or contracting. It is the 2 count of a lift. It is also known as flexion.
Eccentric contraction
• Eccentric contraction is the 4 count of the lift. It is when the muscle is still contracted but lengthening. It is also known as extension.
Which arm is doing a eccentric contraction?
Bicep curls-works the biceps
What is the antagonistic muscle to the biceps?
Arnold press-Deltoids and triceps
Skull Crushers/French press
Concentric phase Eccentric phase
Good Mornings-work erector spinae of lower back
What exercise would work the antagonistic muscle to the erector spinae?
Hammer curls-works bicep muscle and forearms
Decline Bench press-puts more emphasis on your _______ (pectoralis major) chest
muscles and triceps.
Incline Press-Works the upper chest and triceps
Seated Rows-works Latissimus Dorsi (Lats), Rhomboids, and biceps
What type of athlete would benefit from this workout?
Bent over Rows-works Latissimus Dorsi (can be done with either an underhand or overhand grip
Bench Press-works pectoralis major and triceps
Hang cleans-Full body lift that works every muscle in your body-requires you keep the bar
close to your anterior (front) the entire time
Push-ups work chest and triceps? Which picture is concentric? Eccentric?
a b
Pull-ups strengthen which muscles?
Biceps and latissimus dorsi
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