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
Planks Planks work the core. The main muscles are the erector spinae and the rectus abdominus
Role that exercise plays in preventing heart disease Cardiovascular exercise raises HDL (good) cholesterol and lowers (bad) LDL cholesterol. The good cholesterol cleans out the inside of your arteries. Exercise HDL LDL Happy heart
Vocabulary Obesity: Excessive fat vs muscle tissue Health risk factors: factors associated with disease, disability and death Diabetes: A disease where the body does not produce insulin Body Image: How one sees oneself physically Physical Fitness: The condition of the body as a result of doing exercise
More Vocabulary Inactivity: Lack of exercise or activity Cholesterol: A waxy fat like substance Wellness: A total commitment to a health lifestyle Personal Fitness program: A plan to help you improve your lifestyle by being more active and eat nutritiously.
Heart rate How do I know if I am fit, if I don’t own a heart rate monitor? Low resting heart rate The faster your heart rate drops after exercise If I can talk, sing or carry on a conversation while exercising
Planks work rectus abdominus and erector spinae
Calf raises work the gastrocnemius
Pull-ups work biceps
Squats work gluteus maximum and quadriceps