Final Review
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Transcript of Final Review
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Final Review
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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
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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.
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Water
• Is an essential nutrient• You should consume a minimum of 8 glasses
of water a day• Can help prevent dehydration and kidney
stones
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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
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Energy Source for aerobic exercise20 minutes or more of continuous exercise In your heart
rate zone burns:
Fat
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Energy Source for anaerobic exercise
1-3 minutes of all out exercise burns:
Sugar
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6 health-related fitness components
• Body Composition• Cardiovascular Fitness• Muscular Strength • Muscular Endurance• Flexibility• Stress Management
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Body composition-percentage of fat compared to muscle
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Cardiovascular fitness-The ability of the heart , blood vessels, blood, and
respiratory system to supply oxygen to the working muscles
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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.
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Best places to take pulse
• Carotid artery which is on your neck
• Radial artery which is on your wrist
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Flexibility-The ability to move a joint through its full range of motion
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Muscular Endurance-Holding a muscle contraction for a long time
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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
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Muscular Strength-A persons ability to exert force
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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
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Stress Management-A persons ability to control and manage stress
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Skill-related fitness components
• Agility• Balance• Coordination• Power• Reaction time • Speed
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Skill-related fitness components
• Agility-The ability to rapidly change directions of the whole body (soccer, tennis, basketball)
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• Balance-The ability to maintain equilibrium while stationary or moving (gymnastics, dancing)
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• Coordination-The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately (all sports, archery)
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• Power-The amount of force a muscle can exert (football)
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• Reaction Time-The ability to respond quickly to stimuli (tennis, soccer, basketball)
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• Speed-The amount of time it takes the body to perform a specific task (track, soccer, swimming
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PlanksPlanks work the core. The main muscles are the erector spinae and the rectus abdominus
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Pull-ups
Pull-ups strengthen the biceps and the latissisumus dorsi which are on your lower and middle back
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Calf raises
Calf raises work the gastrocnemius
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Crunches and sit-ups
Crunches and sit-ups works the rectus abdominus
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Squats work the gluteus maximus, quadriceps, hamstrings and gastrocnemius
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Military press is a great lift for your deltoids (shoulders)
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Bench Press-works pectoralis major and triceps
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Knee raises work your rectus abdominus and external obliques
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Lateral raises work your deltoids (shoulders)
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Push-ups work chest and triceps
a b
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Pull-ups strengthen which muscles?
Biceps and latissimus dorsi
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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
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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
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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
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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
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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
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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.