Download 8th Grade - FITness Study Guide Flexion (Concentric Movements

8th Grade - FITness Study Guide
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Flexion (Concentric Movements) – Shortening of a muscle
o Example: Bringing the weight towards your body during Bicep Curls, Leg Curls
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Extension (Eccentric Movements) – The lengthening of a muscle
o Example: Lowering the weight back down to the beginning during Bicep Curls, Leg Curls
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Anaerobic – Without oxygen
o Examples: Heavy weight lifting (Muscular Strength), types of sprints
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Aerobic – With oxygen
o Examples: Light weight lifting (Muscular Endurance), walking, swimming, cycling
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Range of Motion - The area through which a muscle and joint may normally be moved freely and painlessly. The
range of Flexion and Extension of a muscle and joint.
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Muscular Strength - The highest amount of force a muscle can use against resistance (Heart Rate rises during
exercise but lowers back to normal before beginning next set)
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Muscular Endurance – The ability of a muscle to work repeatedly over a period of time (Heart Rate rises
significantly and stays high during the entire workout)
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Cardiovascular Endurance - The ability of the heart and lungs to deliver oxygen to muscles (Heart Rate rises and
stays in target heart range for the entire workout)
Musculature System
Your Musculature System is a system made up of many individual muscles that work together to achieve
a common goal. Muscles have a specific job and have a responsibility to other muscles as well.
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A Synergist Muscle – A muscle that performs, or helps perform, a series of movements. A synergist muscle
is also known as the “neutralizer” because they make sure that force works within the desired range of
motion.
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An Agonist Muscle – A muscle that causes specific movements to occur. An agonist muscle is also known
as the “prime movers”.
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An Antagonist Muscle – The muscles opposite of the agonist. The antagonist muscles are responsible for
returning the muscle to the initial position.
Examples:
Agonist Muscle
Antagonist Muscle
Latimus Dorsi (upper back)
Abdominals
Quadriceps (Thigh)
Deltoids (shoulders)
Lower Back
Hamstrings (back of upper leg)
Musculature System (Major Muscle Groups)
1. Abdominals
 Oblique (The muscles on your sides connecting to your Hips, Chest and Back)
 Rectus Abdominis (The middle part of the stomach)
o Example of exercise: Sit-ups, Leg lifts, Trunk Twist
2. Chest
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Pectoralis Major (Pushing Motion)
 Example of exercise: Bench Press, Incline Press, Decline Press, Flies
3. Shoulders
 Deltoid (Side of shoulder that connects to the chest and the triceps)(Pushing Motion, lateral lift, and/or front
raise)
o Anterior Head (Front of the Shoulder)
 Example of exercise: Front Raises to the eyes, Military Press in front of head
o Middle Head (Outside of the Shoulder)
 Example of exercise: Lateral Raises to the ears, Upright Rows
o Posterior Head (Back of the Shoulder)
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Example of exercise: Reverse Flies, Military Press behind head
4. Back
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5. Arms
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Latissimus Dorsi (The outer part of your back towards your side)(Pulling Motion)
 Example of exercise: Pull ups, Pull over’s, any rows with a wide grip
Trapezius (Middle of the back that goes all the way up to and attaches to the Neck and Shoulder)
 Example of exercise: Shrugs (I Don’t Knows), Upright Rows
Biceps Brachialis (Front part of your arm)(Pulling or Curling Motion)
Long Head (The outer part of the Biceps)
Short Head (The inner part of the Biceps)
 Example of exercise: Curls, any exercise involving pulling
Triceps Brachii (Back side of your arm)(Pushing Motion)
o Lateral Head (The outer part of the Triceps close to the Biceps)
o Long Head (The inner part of the Triceps closer to the Back)
o Medial Head (Directly under the Long head close to the Elbow)
 Example of exercise: Dips, any movement where you push
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6. Legs
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Thighs (Front portion of your leg/thigh)
 Example of exercise: Squats, Leg Extensions, Lunges, Leg Press
Hamstring (Back portion of your leg)
 Example of exercise: Leg Curls, Dead Lifts
Gluteus Maximus (The muscle of your rear end)
Gastrocnemius (Calves) (The lower part of the leg located below the back of the knee connecting to the
heel)
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Example of exercise: Calve raises
Cardio-Respiratory and Circulatory System
The circulatory system is a system that passes nutrients (such as amino acids, electrolytes, and oxygen), gases,
hormones, blood cells, etc. to and from cells in the body to help fight diseases, stabilize body temperature and
maintain good, overall health.
Physical benefits of Exercising:
1. When performing Aerobic exercises, you'll begin to breathe faster and more deeply, this maximizes the
amount of oxygen in your blood.
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One of the most common health problems in the US is fatigue. Fatigue is caused by a lack of oxygen
to the body. A lack of oxygen also causes mental fogginess and depression. Your brain alone uses
12% of the total oxygen inhaled which leaves the rest to every other cell in your body. Increasing
oxygen levels will increase your energy levels, improve your ability to focus, and your ability to live
a happier life.
Ways to Improve your Oxygen Intake:
 Stand Up Straight
 Exercise
 Eat foods that will give you an energy boost (Fruits, veggies, whole grain, legumes)
 Avoid smoking or second hand smoke
 See a doctor if you have low energy
2. Your heart will begin to beat faster, which increases blood flow to your muscles and back to your lungs.
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When you exercise, the blood vessels in your muscles expand allowing more blood to flow through.
Blood that normally would go to the stomach or kidneys is, instead, sent to the working muscles to
reduce muscle fatigue.
3. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away
waste products, such as carbon dioxide and lactic acid.
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As waste is released, more oxygen can be delivered to the working muscles.
4. Your body will even release endorphins (natural painkillers) that promote an increased sense of wellbeing
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The release of endorphins helps with mental clarity, it also helps reduce stress and anxiety, and in
many cases can relieve depression.