Study Guide for Written Test FITNESS CONCEPTS 9 TH AND 10 TH GRADE

AEROBIC VS. ANAEROBIC ACTIVITIES Aerobic Activities: Activities or exercises done at a rate in which the body is able to provide adequate oxygen to supply energy for a few minutes or longer. Examples: biking, swimming, jogging AEROBIC = WITH OXYGEN Anaerobic Activities: Activities that use specific muscle groups at high intensities without the use of oxygen for a duration of 30 seconds to a couple of minutes. Examples: sprints, shot put, weight lifting ANAEROBIC = WITHOUT OXYGEN

DEFINITIONS Concentric Contraction: Muscle action in which the muscle shortens under it’s own power Eccentric Contraction: Muscle action in which the muscle lengthens under it’s own power

DEFINITIONS Heart Rate: The number of times your heart beats per minute BEST measure of intensity when exercising Range of Motion: Movement of a joint through the full limits of the joint’s movement Specificity: Gains received are dependent on the muscle group used and the movement pattern performed Progression: Continually overloading the muscles over a period of time in order to see increases in strength Spotting: Assisting someone while performing an exercise

DEFINITIONS FIT Principle: Frequency, Intensity, and Time Increasing any combination of the three will increase your fitness levels Adduction: Moving a body part back toward the midline of the body. (Adding it!) Abduction: Moving a body part AWAY from the body (Abducting it!)

HEALTH (for ALL!) Body Composition Cardiovascular Endurance Flexibility Muscular Strength Muscular Endurance SKILL (for ATHLETES!) Agility Balance Power Speed Coordination Reaction Time HEALTH VS. SKILL RELATED FITNESS

Age Gender Race Heredity Stress Physical Activity Weight Nutrition Smoking HEALTH RISK FACTORS ControllableUncontrollable Working on the Controllable Factors greatly increases your HEALTH-related fitness!

INJURIES Working on Health-Related Fitness also helps to decrease the risk of injury Most common injuries are strains and sprains Three grades of injury 1 st Degree sprain/strain = pull 2 nd Degree sprain/strain = tear but intact 3 rd Degree sprain/strain = complete separation and surgical repair

BENEFITS OF STRENGTH TRAINING Increase metabolic rate Increase bone density Aids in preventing in injury Increase lean muscle mass, muscular strength, power and endurance Improve balance, flexibility, mobility and stability Decrease risk of coronary disease Aids in rehabilitation and recovery Enhanced performance in sports and exercise Aids in the aging process Increase self esteem

MUSCLE ANATOMY

STRENGTH TRAINING EXERCISE EXAMPLES FOR MAJOR MUSCLE GROUPS UPPER BODY Biceps Dumbbell Curls Hammer Curls Triceps Dumbbell Extension Tricep Pushdown

STRENGTH TRAINING EXERCISE EXAMPLES FOR MAJOR MUSCLE GROUPS UPPER BODY Deltoids Side Lateral Raise Front Lateral Raise Military Press Pectorals Bench Press Pushups Chest Press Machine

STRENGTH TRAINING EXERCISE EXAMPLES FOR MAJOR MUSCLE GROUPS UPPER BODY Latissimus Dorsi Lat Pull Down Pull ups Row Machine Abdominals Plank Roman Chair Curl-ups

STRENGTH TRAINING EXERCISE EXAMPLES FOR MAJOR MUSCLE GROUPS LOWER BODY Quadriceps AND Hamstrings Squats Lunges Leg Press Step Ups

STRENGTH TRAINING EXERCISE EXAMPLES FOR MAJOR MUSCLE GROUPS LOWER BODY Gastrocnemius Standing Calf Raises Seated Calf Raises Quadriceps ONLY Leg Extension Hamstrings ONLY Leg Curl

CONSUME A BALNCED INTAKE OF NUTRIENTS! Do you need carbs? YES! Do you need protein? YES! Do you need fats? YES! However, There is a large difference in the TYPES of carbs, protein, and fats Make sure you’re eating non- processed carbs, proteins, and fats Ex: Whole grains, naturally occurring fats Stay away from added sugar and sweeteners NUTRITION CONCEPTS