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Important Fitness
Facts Students Should
Know
Benefits of Warming Up
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Helps prevent overheating by starting the
sweating process.
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Improves range of motion.
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Psychologically prepares one for the activity.
Importance of Warming Up
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Optimizes performance and safety by
increasing the following:
Blood flow
Muscle temperature
Enzyme activity
Nerve impulse conduction
Dissociation of oxygen from hemoglobin
Availability of energy sources
Importance of Cooling Down

Helps remove waste products in the blood.

Reduces the chances of getting delayed onset muscle
soreness (DOMS).
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Helps prevent the pooling of blood in the extremities,
which reduces the amount of blood supplied to the
brain and could lead to dizziness and fainting.
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Slowly returns breathing, heart rate, and body
temperature back to resting levels.
Stretching and Performance
While it is important to warm up before engaging in
activities, static stretching can reduce performance by
changing the resting position of muscle fibers. This
decreases the number of connections between actin and
myosin, reducing the amount of force that can be
generated.
Instead, one should use dynamic stretching, utilizing
movements from the activity they will be performing.
How to Improve Flexibility
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Flexibility is best improved through static stretching.
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Performing static stretching at least 3 days a week but
daily is preferable.
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Warm up prior to stretching.
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Hold stretches for at least 15-30 seconds.
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Do not stretch to the point of pain.
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Never bounce as this can cause damage to the muscles,
tendons, and ligaments.
Dietary Guidelines for Americans
Females
Males
4-8 years
1,200 calories
1,400 calories
9-13 years
1,600 calories
1,800 calories
14-18 years
1,800 calories
2,200 calories
Are Diets a Healthy Way to Lose
Weight?
No! The brain mainly utilizes carbohydrates for energy. When
dieting, the body goes into starvation mode and saves
carbohydrate stores for the brain. As a result, the body must
breakdown protein and fats for its energy needs. The breakdown
of muscle mass (protein) lowers the person’s daily caloric
expenditure (metabolism). Once the person stops the diet, they
have lower caloric needs causing them to not only gain the
weight back but often more weight than pre-diet.
People should aim to only lose 1-2 pounds per week through
healthy changes in their diet and exercise patterns.
See more healthy ways to lose weight from the CDC
Does "Skinny" = Healthy?
Not necessarily! People who look skinny can still
be unhealthy on the inside and people who look
overweight can still be very healthy. There are
many different body types that people are
genetically prone to have. Instead of aiming for
a look, exercise and eat right for the health
benefits. It’s not what the scale says that matters,
it is how you feel.
Are Supplements Safe?
Food supplements are unregulated. This means
that they are not tested by the government for
safety or for accuracy of the products’ claims.
Studies promoting a particular supplement are
often funded by the companies selling the
product and may not be reliable. With
unsupported claims and safety issues,
supplements are generally an unnecessary cost.
Should I Take Protein
Supplements?
It is not necessary to use protein supplements when doing
resistance training. Only elite athletes and serious weight lifters
will benefit from these supplements. Instead, increase your daily
caloric intake to offset the calories expended during exercise.
This will automatically raise the amount of protein you ingest.
For example, if your protein intake is 20% of your diet,
increasing your caloric intake 500 calories will increase protein
consumption by 25 grams without taking protein supplements.
This is important because besides being an unnecessary cost,
consuming too much protein can cause dehydration and
decrease glycogen replenishment.
Does Resistance Training Make
You Bulky?
It takes extreme dedication in both diet and
exercise to increase muscle mass. There is no
need for men or women to worry about
becoming too muscular. Resistance exercise
should be incorporated into activity routines
because it increases bone density, resting
metabolism (helps regulate weight), and overall
health.
Why Do Strength Gains Taper
Off?
Initial gains in muscle strength are a result of
increased neuromuscular activity, not increased
muscle mass. During the first few weeks of
training, motor neurons begin recruiting more
muscle fibers, resulting in increased strength.
Students should be aware of this so that they
don’t have unrealistic expectations and let
downs after their performance gains begin to
decline.
What Causes Soreness the Next
Day?
Delayed onset muscle soreness (DOMS) is the
muscle soreness/stiffness that is felt 12-48 hours
after exercise. This is a normal response to
unusual exertion and is part of an adaptation
process that leads to greater stamina and
strength as the muscles recover and rebuild.
What Causes Soreness the Next
Day?
Delayed onset muscle soreness is common when
beginning an exercise program or adding new
activities. DOMS can be minimized through a
consistent and regular exercise program.
Why Does My Side Hurt When I
Run?
Researchers believe that the side stitch is caused
by stretching the ligaments that extend from the
diaphragm to the internal organs, particularly the
liver. Exhaling when the right foot hits the
ground causes greater forces on the liver (which
is on the right side just below the rib cage).
To Prevent a Side Stitch
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To prevent a side stitch, take even, deep breaths while
running. Shallow breathing tends to increase the risk of
cramping because the diaphragm is always slightly raised and
never lowers far enough to allow the ligaments to relax.
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Time your eating. Having food in your stomach during a
workout may increase cramping by creating more force on the
ligaments (avoid eating one to two hours before a workout).
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Drink before exercise; dehydration can increase muscle
cramps.
To Stop a Side Stitch
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Stop running and place your hand into the right side of your
belly and push up, lifting the liver slightly. Inhale and exhale
evenly as you push up.
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Stretch. Raise your right arm straight up and lean toward the left.
Hold for 30 seconds, release, then stretch the other side.
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Slow down your pace until pain lessens.
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Breathe deep to stretch the diaphragm.
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Massage or press on the area with pain. Bend forward to stretch
the diaphragm and ease the pain.
Achievement Goal Orientation
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Competitive Goal Orientation: Comparing your
performance against others.
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Other peoples performance is not in your control.
If you don’t win, you lose.
Mastery Goal Orientation: Comparing your
performance against yourself
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Linked to higher levels of success.
Is in your control.
You can lose an event but still improve your performance.
Physical Activity vs Physical
Fitness
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You have more control of your physical activity
levels than your fitness levels.
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Fitness levels affected by factors outside of your
control:
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Age, Maturation, Heredity, Available food, etc
People who focus on their physical activity
levels are more successful than those who focus
on their fitness levels.