Final Review FITT Principle Frequencyhow often you do

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 exercise 20 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