Final Review
description
Transcript of Final Review
![Page 1: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/1.jpg)
![Page 2: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/2.jpg)
Final Review
![Page 3: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/3.jpg)
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
![Page 4: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/4.jpg)
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.
![Page 5: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/5.jpg)
Water
• Is an essential nutrient• You should consume a minimum of 8 glasses
of water a day• Can help prevent dehydration and kidney
stones
![Page 6: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/6.jpg)
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
![Page 7: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/7.jpg)
Energy Source for aerobic exercise20 minutes or more of continuous exercise In your heart
rate zone burns:
Fat
![Page 8: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/8.jpg)
Energy Source for anaerobic exercise
1-3 minutes of all out exercise burns:
Sugar
![Page 9: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/9.jpg)
6 health-related fitness components
• Body Composition• Cardiovascular Fitness• Muscular Strength • Muscular Endurance• Flexibility• Stress Management
![Page 10: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/10.jpg)
Body composition-percentage of fat compared to muscle
![Page 11: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/11.jpg)
Cardiovascular fitness-The ability of the heart , blood vessels, blood, and
respiratory system to supply oxygen to the working muscles
![Page 12: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/12.jpg)
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.
![Page 13: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/13.jpg)
Best places to take pulse
• Carotid artery which is on your neck
• Radial artery which is on your wrist
![Page 14: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/14.jpg)
Flexibility-The ability to move a joint through its full range of motion
![Page 15: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/15.jpg)
Muscular Endurance-Holding a muscle contraction for a long time
![Page 16: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/16.jpg)
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
![Page 17: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/17.jpg)
Muscular Strength-A persons ability to exert force
![Page 18: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/18.jpg)
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
![Page 19: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/19.jpg)
Stress Management-A persons ability to control and manage stress
![Page 20: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/20.jpg)
Skill-related fitness components
• Agility• Balance• Coordination• Power• Reaction time • Speed
![Page 21: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/21.jpg)
Skill-related fitness components
• Agility-The ability to rapidly change directions of the whole body (soccer, tennis, basketball)
![Page 22: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/22.jpg)
• Balance-The ability to maintain equilibrium while stationary or moving (gymnastics, dancing)
![Page 23: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/23.jpg)
• Coordination-The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately (all sports, archery)
![Page 24: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/24.jpg)
• Power-The amount of force a muscle can exert (football)
![Page 25: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/25.jpg)
• Reaction Time-The ability to respond quickly to stimuli (tennis, soccer, basketball)
![Page 26: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/26.jpg)
• Speed-The amount of time it takes the body to perform a specific task (track, soccer, swimming
![Page 27: Final Review](https://reader035.fdocuments.in/reader035/viewer/2022062813/568164ad550346895dd6b6f9/html5/thumbnails/27.jpg)
PlanksPlanks work the core. The main muscles are the erector spinae and the rectus abdominus