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

Concentric contractions

• Concentric contraction is when the muscle is shortening or contracting. It is the 2 count of a lift. It is also known as flexion.

Eccentric contraction

• Eccentric contraction is the 4 count of the lift. It is when the muscle is still contracted but lengthening. It is also known as extension.

Which arm is doing a eccentric contraction?

Bicep curls-works the biceps

What is the antagonistic muscle to the biceps?

Arnold press-Deltoids and triceps

Skull Crushers/French press

Concentric phase Eccentric phase

Good Mornings-work erector spinae of lower back

What exercise would work the antagonistic muscle to the erector spinae?

Hammer curls-works bicep muscle and forearms

Decline Bench press-puts more emphasis on your _______ (pectoralis

major) chest muscles and triceps.

Incline Press-Works the upper chest and triceps

Seated Rows-works Latissimus Dorsi (Lats), Rhomboids, and biceps

What type of athlete would benefit from this workout?

Bent over Rows-works Latissimus Dorsi (can be done with either an underhand or overhand grip

Bench Press-works pectoralis major and triceps

Hang cleans-Full body lift that works every muscle in your body-requires you keep the bar

close to your anterior (front) the entire time

Push-ups work chest and triceps? Which picture is concentric? Eccentric?

a b

Pull-ups strengthen which muscles?

Biceps and latissimus dorsi