1. Final Review

2. 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

3. 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.

4. Water Is an essential nutrient You should consume a minimum of 8 glasses of water a day Can help prevent dehydration and kidney stones

5. 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

6. Energy Source for aerobic exercise 20 minutes or more of continuous exercise In your heart rate zone burns: Fat

7. Energy Source for anaerobic exercise 1-3 minutes of all out exercise burns: Sugar

8. 6 health-related fitness components Body Composition Cardiovascular Fitness Muscular Strength Muscular Endurance Flexibility Stress Management

9. Body composition-percentage of fat compared to muscle

10. Cardiovascular fitness-The ability of the heart, blood vessels, blood, and respiratory system to supply oxygen to the working muscles

11. 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.

12. Best places to take pulse Carotid artery which is on your neck Radial artery which is on your wrist

13. Flexibility-The ability to move a joint through its full range of motion

14. Muscular Endurance-Holding a muscle contraction for a long time

15. 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

16. Muscular Strength-A persons ability to exert force

17. 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

18. Stress Management-A persons ability to control and manage stress

19. Skill-related fitness components Agility Balance Coordination Power Reaction time Speed

20. Skill-related fitness components Agility-The ability to rapidly change directions of the whole body (soccer, tennis, basketball)

21. Balance-The ability to maintain equilibrium while stationary or moving (gymnastics, dancing)

22. Coordination-The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately (all sports, archery)

23. Power-The amount of force a muscle can exert (football)

24. Reaction Time-The ability to respond quickly to stimuli (tennis, soccer, basketball)

25. Speed-The amount of time it takes the body to perform a specific task (track, soccer, swimming

26. Planks Planks work the core. The main muscles are the erector spinae and the rectus abdominus

27. Pull-ups Pull-ups strengthen the biceps and the latissisumus dorsi which are on your lower and middle back

28. Calf raises Calf raises work the gastrocnemius

29. Crunches and sit-ups Crunches and sit-ups works the rectus abdominus

30. Squats work the gluteus maximus, quadriceps, hamstrings and gastrocnemius

31. Military press is a great lift for your deltoids (shoulders)

32. Bench Press-works pectoralis major and triceps

33. Knee raises work your rectus abdominus and external obliques

34. Lateral raises work your deltoids (shoulders)

35. Push-ups work chest and triceps a b

36. Pull-ups strengthen which muscles? Biceps and latissimus dorsi

37. Tennis The servers score should always be said first in tennis Scoring: love, 15, 30, 40, duece, ad-out/ad-in, and game Strokes in tennis: forehand, backhand, and lob A set is won when one side has won 6 games and is ahead by at least 2 games

38. Pickleball scoring The game is played to 11 and must be won by 2 points A team can only score a point when they are serving A player who is serving will continue to do so until her team makes a mistakes

39. Pickleball The double bounce rule is that each team must play their first shot off of the bounce The no volley zone is the 7” area on either side of the net where the ball must bounce before being hit The server must keep one foot behind the service line and serve underhand A volley in pickleball is when the ball is hit without a bounce

40. Frisbee Golf 3 grips in frisbee golf are: basic, power, and hybrid The elevated basket is called the polehole The disc is thrown from the tee area towards the target

41. Golf The object in the game is to get the least number of strokes possible The name of the clubs are: woods (greatest distance), irons (less distance) and putters (short distance) Par is the term used to get the ball in the hole in the “recommended” number of strokes Going to the driving range is the best way to practice your golf swing

42. Aerobic exercise Defined as 20 minutes or more of continuous exercise in your heart rate zone A direction in an aerobic video is called a “cue.” A quality exercise video had good cues and up-beat music.