Download - Fitness for Life Unit 3
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Fitness for Life
Unit 3
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Chapter 10
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● Range of Motion:◦ The amount of movement you can make at a joint
● Stretching:◦ Exercises that involve moving beyond your range
of motion
Range of Motion vs. Stretching
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● Three guidelines for flexibility exercises:◦ 1. Start with a general body warm-up◦ 2. Use static stretches first◦ 3. Do not stretch until you feel pain
● Why do you have to be especially careful when a partner is helping you stretch?◦ Because a partner may unintentionally stretch
you too far causing pain or injury.● Why should you do some mild
cardiovascular exercise before you stretch?◦ An increase in body temperature will help with the
elasticity of the muscles
Stretching
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Stretching
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● Dynamic:◦ Stretching muscles in motions you perform in
competition.● PNF:
◦ Stretching that involves contracting, then relaxing the muscle before you stretch.⚫Proprioceptive Neuromuscular Facilitation
● Static:◦ Stretching slowly as far as you can, then holding
the stretch for several seconds.● Ballistic:
◦ Gentle bouncing motions while you stretch
Types of Stretches
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PNF Stretching
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Static Strecthing
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Dynamic Stretching
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Dynamic Stretching
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Ballistic Stretching
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● Joint:◦ A point on the body where two bones come together
● Hypermobility:◦ The ability to extend a joint beyond a straight line
● Arthritis:◦ A disease in which the joints become inflamed and
deformed● Laxity:
◦ General looseness of the joints● Shin Splints
◦ Pain along the front of the leg caused by the muscle pulling away from the bone
Conditions
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Hypermobility
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Arthritis
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Shin Splints
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● Intrinsic:◦ Motivation from within, or self motivated. These
people tend to stay active their whole life.◦ Examples:
⚫ Internal drive⚫Personal goals
● Extrinsic:◦ Motivation from others or external motivators. These
people tend to quit once others fail to acknowledge them.
◦ Examples:⚫Coaches⚫Parents⚫Friends
Motivation
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Motivation
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Chapter 11
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● Muscular Strength:◦ The amount of force a muscle can produce
● Muscular Endurance:◦ How long a muscle can continue to produce a force
● Resistance:◦ Amount of weight acting against the muscle
● Progressive Resistance (PRE):◦ The gradual increase of weight used in strength
training● 1RM (Repetition Maximum):
◦ The maximum amount of weight a muscle group can lift at one time
Strength Training
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● 5 resistance training guidelines:◦ 1. Exercise through a full range of motion◦ 2. Always use spotters when working with free
weights◦ 3. Do not hold your breath while lifting◦ 4. Avoid overhead lifts with free weights◦ 5. Never use weights carelessly
Strength Training
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● Hypertrophy:◦ Increase in muscle fiber size
● Muscle fiber◦ Fast twitch◦ Slow twitch◦ Intermediate/hybrid
Muscle Fibers
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● Why can’t preteens build as much muscle size as older teens?◦ Younger teens have levels of hormones too low to
produce changes in muscle size.● Why should you assess your strength
before you start a strength training program?◦ To allow you to monitor your progress towards
your strength training goals.● Why should you gradually increase the
amount of weight you use?◦ Improvements are made when the weights and
number of reps increase over time.
Strength Training
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● Isometric exercises:◦ Exercises where the muscles don’t move
● Isokinetic exercise:◦ Muscle fitness exercise that regulate velocity
● Isotonic exercise:◦ Muscle fitness exercises that involve movement
● Weightlifting:◦ The sport aspect of weights, not the training
method
Exercises
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Isometric Exercise
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Isokinetic
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Isotonic
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● Smooth (involuntary muscle):◦ Muscles found in the organs of the body, work
automatically● Cardiac (involuntary muscle):
◦ Muscle found in the heart, contracts and relaxes automatically
● Skeletal (voluntary muscle):◦ Muscles found in the rest of the body creating
movement of the body
Muscle Tissue
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Muscle Tissues
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Chapter 12
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● Guidelines for building muscular endurance:◦ 1. Warm-up and stretch◦ 2. Breathe normally◦ 3. Start with low intensity◦ 4. Good body mechanics and technique◦ 5. Take your time◦ 6. Use a full range of motion◦ 7. Avoid using same muscles 2x in a row◦ 8. Exercise each muscle group◦ 9. Vary your routine◦ 10. Consider multiple sets
Muscle Endurance
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● Plyometric: ◦ A series of drills that improve power, through jumping
and body weight resistance exercises● Periodization:
◦ When you vary your muscle fitness program schedule to encompass different aspects of muscle fitness
● Interval training: ◦ Short high intensity exercise followed by breaks
● Circuit training:◦ a way of performing muscular endurance exercises
that involve changing stations with short breaks in between
Ways to Improve Muscular Endurance
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● What kinds of inexpensive equipment can you use to build muscular endurance?◦ 1. Exercise rubber bands◦ 2. Homemade weights◦ 3. Exercise balls
● Cardiovascular Endurance◦ Requires a fit heart and circulatory system
Ways to Improve Muscular Endurance
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● Androstendione:◦ Sometimes called Andro◦ Substance similar to anabolic steroids
● Human Growth Hormone:◦ Also called HGH◦ Produced naturally in the body as it goes through
growth and maturation● Creatine:
◦ A supplement created for building of muscles and enhancing strength
Supplements and Muscle Improving Substances
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Side Effects of Steroids
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Chapter 14
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● Nutrients:◦ Food substances required for the growth and
maintenance of cells.● Nutrient Dense:
◦ Food that contains a large amount of nutrients for the number of calories it provides.
Nutrition
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● Carbohydrates:◦ Provide the body with its’ main source of energy◦ Two types:
⚫Simple Carbohydrates:⚫Supply immediate energy with little or no change in
digestion⚫Example: Sugar
⚫Complex Carbohydrates:⚫Contain more nutrients than simple and supply body
with extended amounts of energy.⚫Example: Pasta, bread, etc…
Types of Nutrients
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● Proteins:◦ Group of nutrients that build, repair and maintain
body cells.◦ The body breaks down proteins into simpler
substances called amino acids.◦ Two types of Protein:
⚫Complete Protein:⚫Contains all nine essential amino acids
⚫Incomplete Protein:⚫Contains some, but not all, essential amino acids
Types of Nutrients
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● Fiber:◦ Cannot be digested by the body, and is essential
to keep the digestive track clean.◦ Examples: breads, fiber cereal, fruit, etc…
● Cholesterol:◦ Fatlike substance found in animal cells◦ The amount of cholesterol in the diet should be
limited
Types of Nutrients
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● Fat:◦ 1 gram of fat = 9 calories
● Carbohydrates or Protein◦ 1 gram of carbohydrate or protein = 4 calories
Number of Calories in Nutrients
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● Six essential nutrients and their function in the body:◦ 1. Carbohydrate: main source of energy◦ 2. Protein: build, repair and maintain body cells◦ 3. Fat: necessary for growth and repair of cells◦ 4. Minerals: regulate the activities of the cell◦ 5. Vitamins: growth and repair of cells◦ 6. Water: essential for hydration
Six Essential Nutrients
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Six Essential Nutrients
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● Two common myths and facts about nutrition:◦ Skipping meals is a good way to lose weight?
⚫Myth◦ Skipping meals increases the appetite and
typically you eat more in fewer meals if a meal is skipped.⚫Fact
◦ High protein diets are best for losing weight?⚫Myth
◦ High protein diets lose weight quickly through water weight, but are not good at maintaining weight loss.⚫Fact
Myths and Facts about Nutrition
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● How is calcium important for health and what can you do to keep your bones strong?◦ Calcium helps maintain and improve bone
strength.
Calcium