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

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

Pull-ups

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

Calf raises

Calf raises work the gastrocnemius

Crunches and sit-ups

Crunches and sit-ups works the rectus abdominus

Squats work the gluteus maximus, quadriceps, hamstrings and gastrocnemius

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

Bench Press-works pectoralis major and triceps

Knee raises work your rectus abdominus and external obliques

Lateral raises work your deltoids (shoulders)

Push-ups work chest and triceps

a b

Pull-ups strengthen which muscles?

Biceps and latissimus dorsi

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

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

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

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

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

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.