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Final Review

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….

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Final Review

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  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 latissisumusdorsiwhich 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.

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