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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. 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.

  27. 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?

  28. Bicep curls-works the biceps What is the antagonistic muscle to the biceps?

  29. Arnold press-Deltoids and triceps

  30. Skull Crushers/French press Concentric phase Eccentric phase

  31. Good Mornings-work erector spinae of lower back What exercise would work the antagonistic muscle to the erector spinae?

  32. Hammer curls-works bicep muscle and forearms

  33. Decline Bench press-puts more emphasis on your _______ (pectoralis major) chest muscles and triceps.

  34. Incline Press-Works the upper chest and triceps

  35. Seated Rows-works LatissimusDorsi (Lats), Rhomboids, and biceps What type of athlete would benefit from this workout?

  36. Bent over Rows-works LatissimusDorsi (can be done with either an underhand or overhand grip

  37. Bench Press-works pectoralis major and triceps

  38. 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

  39. Push-ups work chest and triceps? Which picture is concentric? Eccentric? a b

  40. Pull-ups strengthen which muscles? Biceps and latissimus dorsi

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