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Name_____________________________________Period________Date____________
Cardio Lab
First make an educated guess (hypothesis) about the intensity of the activities listed below. Rank them
from most strenuous/ high intensity (1). Perform each task for 30 seconds and record your heart rate.
Make sure that your heart rate has recovered before performing the next task. Now check your
hypothesis, the activity with the lowest intensity should produce the lowest heart rate and the activity with
the highest intensity should produce the highest heart rate.
Ranking
Activity
Heart Rate
_____
Skipping
_____
_____
Running in Place
_____
_____
Resting (Sitting)
_____
_____
Grapevine
_____
_____
Brisk Walk Forward _____
(power walking)
_____
Jumping Rope
_____
_____
Jumping Jacks
_____
_____
Jogging
_____
_____
Speed X-country Sking_____
_____
Walking Backwards _____
_____
Knee Lifts & Kicks
_____
_____
Squat Jumps
_____
What criteria did you use to rank the activities?
_____________________________________________________________________________________
_____________________________________________________________________________________
______________________________________________
Was your hypothesis correct?_____________
Was the Cardio Lab aerobic? Why or Why not?
_____________________________________________________________________________________
___________________________________________________________
Graph your heart rate results on the back of this sheet.
BODY COMPOSITION
NAME:_________________HR____#____
Definition: BODY COMPOSITION is the relationship of percentage of
body fat to lean body weight. The body is made up of many kinds of
tissue-bone, muscle, body organs, water, body fat=BODY COMP.
BODY FATNESS=percentage of weight that is fat.
Example: A 100lb person with 15lbs of fat would have________body
fat.
Having too much or too little body fat is _______________. The terms
underweight & overweight are NOT good descriptions; because muscles
__________________ than fat. People with big bones weigh more than
those with smaller bones because of bone denseness.
Better terms to use while discussing the amount of fat in the body are:
OVER FAT=__________________fat UNDER
FAT=__________________fat
OBESITY=those who are very over fat.
50% of adults are fatter than they should be for their health.
HEALTH RISKS associated for obese people are:
1______________life span 2___________disease rates (heart diseaserespiratory disease & diabetes)
3 Complications in surgery
We all need a minimal amount of body fat. This is known
as______________ body fat for good health.
FAT is NECESSARY for:
1 Regulating body temperature
2______________absorption
3 Source of ________________
4 Use of vitamins
EATING DISORDERS
1-ANOREXIA NERVOSA—extreme leaness—COULD BE FATAL-distorted
thinkers strive for extreme leanness. Eat too little and exercise too much.
2-ANOREXIA ATHLETICA-very similar to #1—involves participants in
sports like gymnastics, wrestling, cheerleaders, etc.
3-__________________--BINGEING & PURGING-eats large amounts of
food followed by eliminating what you ate by vomiting and using laxatives.
Medical problems include: Losing teeth, gum problems and severe digestive
problems.
4-DISORDERED EATING may be showing some signs but not all the
eating disordered symptoms.
HOW MUCH FAT IS GOOD FOR YOU? Experts have established a
healthy range. A good goal is to be in the middle of the range.
TEENAGE GIRLS=_____% TO_____% body fat
TEENAGE BOYS=_____% TO_____%body fat
BODY FAT ASSESSMENTS
1-Most accurate=Underwater weighing & x-ray machines (costly & takes
time)
2-Body Circumference Measurements=not as useful for teens (Hip to Waist
Ratio)
3-______________________Chart—doesn’t tell you how much fat you have
4-BMI=_________________________uses a formula converting your
height & weight for a more accurate score.
5-Skin fold—measures the thickness of fat at various parts of the body
6-NOT MENTIONED IN THE MOVIE—BUT WE USE THE TANITA
SCALE- this is a bioimpedance machine.
THESES SCORES ARE USED TO ASSESS YOUR FITNESS LEVEL NOT
COMPARE YOURSELF TO OTHERS.
Heredity has an affect on your body composition and partially affects your
BASAL METABOLISM=BMR. BMR is the amount of energy (calories) your
body burns at rest. It is the energy your body uses to keep you alive. BMR
is affected by your age and maturation. As you age your metabolism slows
down. Keeping fit & having strong muscles increases your basal metabolism.
The hormone fluctuation affects the amount of body fatness you have.
Girls have a higher % of body fat than males because of the
hormone______________.
WHAT CAUSES FAT LOSS OR GAIN? The amount of energy in foods
and the amount of energy you expend is measured in calories.
1 pound of fat =___________calories.
TOO ______ WEIGHT: decrease exercise and increase calories
consumption
TOO ______ WEIGHT: increase exercise and decrease calorie
consumption
The FIT FORMULA for fat control is a little different than for other
areas of fitness because you have to consider DIET AND PHYSICAL
ACTIVITY. You also need to choose a goal.
GOALS FOR BODY COMPOSITION
1-Maintain a healthy fatness level
weight
2-Reduce fat
3-Gain lean body
GUIDELINES AND FACTS
1—DON’T LOSE MORE THAN ______OR______POUNDS PER WEEK.
2—EXCESS CUTS IN CALORIES (DIETING) DECREASES MUSCLE MASS BUT NOT
NECESSARILY BODY FAT.
3—SMALL CHANGES IN EXERCISING OVER TIME CAN MAKE A BIG DIFFERENCE
IN LOSING BODY FAT. Example: If a couch potato; walking 15 mins. more a
day=5 lbs. fat loss in a year.
4--TOO GAIN WEIGHT you will need to iNCREASE____________________by
strength training and INCREASE AMOUNT OF HEALTHY FOOD. Use the FOOD
PYRAMID guide
and eat a variety of food.
HOW MANY
your current
AVERAGE
AVERAGE
CALORIES (food) DO YOU NEED TO CONSUME to maintain
weight?
TEENAGE MALES_____________________calories per day
TEENAGE FEMALES___________________calories per day
If you have unrealistic goals; you may be victim to ________problem. Large
fluctuations in weight loss and weight gain. There are health risks related to
this problem.
GUIDELINES AND TIPS FOR GOOD BODY COMPOSITION
1—BE PHYSICALLY ACTIVE
2—ESTABLISH A ROUTINE-find a place and activity that will motivate
you to participate.
3—INCREASE YOUR MUSCLE MASS by incorporating muscular fitness in
your program.
4—LIMIT POOR FOOD CHOICES-fried foods, high fat desserts and soft
drinks.
5—DON’T WATCH T.V. WHILE EATING.
6—MODERATE PORTION SIZE.
FINAL THOUGHT:
SET A REALISTIC GOAL FOR MAINTAINING YOUR BODY FATNESS
AND YOU WILL BE ABLE TO ACHIEVE IT WITH MODERATE REGULAR
PHYSICAL ACTIVITY AND A HEALTHY DIET.
Name___________________Per.___
FLEXIBILITY
DEFINITION: Flexibility is the ability to move your joints through a full range of motion.
(R.O.M.=range ofmotion)
True / False 1-There is a great deal of difference between one person’s flexibility and another?
This is because of the differences in bone,tendons, ligaments and muscle structure. Those who have
done stretching exercises are more flexible than those who haven’t.
True / False 2-As a general rule, younger people are more flexible than older & females are more
flexible than males.
True / False 3-It is not possible to have too much flexibility known as “hypermobility.” Also known
as joint laxity or _________jointed.
True / False 4-Too much R.O.M. in and around a joint can cause a risk of injury.
True / False 5-Having long fit muscles and freely moving joints allows us to function at our best.
6- Name 2 sports which would require a great deal of flexibility______________ and
______________.
7-______________muscles are more likely to be injured than ___________ones.
Good flexibility contributes to good posture as long as you are not hypermobile.
8-___________________exercises is a method you use to ___________your flexibility.
THREE MAJOR REASONS IN DOING STRETCHING EXERCISES
1—Improve flexibility (note: this is the final phase of a total workout session)
2—To relieve muscle cramps
3—To warm muscles up before workout or cool the body down after a workout
True / False 9-To begin a total body workout or activity (sport) you should SIT and stretch out
BEFORE you do any other thing.
A CARDIOVASCULAR/ACTIVE warm-up for the body is the starting phase of a total workout
session for the body; then gradually move into a static/held stretches.
EXAMPLES OF STRETCHING EXERCISES INCLUDE: (BE SURE TO WARM-UP THE
ENTIRE BODY)
Side stretches-OBLIQUES
Hip stretches
Knee to Chest-ERECTOR SPINAE
Chest stretch-PECTORALIS
HAMSTRING-Lie on Back & pull knees to chest into a tuck position-UPPER &
LOWER BACK
Calf stretches-GASTROCNEMEUS
Arm stretches
Spine twist
Sitting stretch
10—How long do you hold stretches? _____________SECONDS DEVELOPING A PLAN TO
IMPROVE YOUR FLEXIBILITY YOU NEED TO BALANCE IT WITH STRENGTH AND
FLEXIBILITY EXERCISES. To insure you are working both on the short strong muscles on the
_______ of the body will be stretched and the longer weaker muscles on the back of the body are
____________________.
Applying the proper techniques of stretching each body part plus using the “S.P.O.R.T.”
PRINCIPLE will insure improved flexibility. The “R” & “T” are not mentioned in this video.
“S”-SPECIFICITY—identify which stretching exercises improves the muscles of each body
part.
“P”-PROGRESSION—you need to gradually increase your intensity (resistance applied or
time held or the number of repetitions performed) in order to become more flexible.
“O”-OVERLOAD—you must stretch & lengthen the muscle more than you do in daily
activities. Applying more resistance using a partner, weights, or yourself.
“R”-REVERSIBILITY—if you do not work on flexibility or any other health related fitness
areas you will lose what you gained.
“T”-TRAINING AFFECT—the end result of exercising. Becoming more flexible, improving
your cardiovascular fitness, gaining strength.
HOW DOES THE “F” “I” “T” PRINCIPLE APPLY TO FLEXIBILITY?
“F”-FREQUENCY—How_________a minimum of 3 times per week, but IDEALLY____________.
“I”-INTENSITY—How__________approximately 10% longer than their normal length. You need
to feel a pulling or tenseness in the muscle. DO NOT CAUSE_________.
“T”-TIME—How long. Muscles should be stretched__________seconds to______ seconds. Rest 10
seconds and repeat each stretch______times.
3 KINDS OF STRETCHING EXERCISES—Do Not Cause PAIN or Over Stretch.
1--______________or held stretches. The most common and safest stretches. Hold stretches
for 15-30 seconds. Using your own muscles to stretch. First contract opposing muscle groups or
self-assist by pulling with a towel or use partner gravity to stretch a muscle.
2—PNF—Proprioceptive Neuromuscular Facilitation-used by exercise physiologists or
rehabilitation experts. (see demonstration) First contract an opposing muscle group then stretch
the opposite one.
3—BALLISTIC—a moving stretch. Unsafe stretch. Can cause harm. A slow ballistic
stretch can be used safely.
NAME___________________Per_____
MUSCLE FITNESS
Definition of Muscular Fitness is having both muscular ______________and muscular
_________________. (2 out of the 5 health-related fitness areas)
_________________=the amount of force a muscle can exert. (In the weight room you will lift
heavier weight and light repetitions)
ENDURANCE = the amount of force a muscle can exert over a ___________
____________time. (In the weight room you will lift lighter weight and many repetitions)
WHAT IS THE DIFFERENCE BETWEEN MUSCULAR ENDURANCE AND
CARDIOVASCULAR ENDURANCE?
When doing an “aerobic” activity you need to have good muscular endurance in
the legs (large muscle areas) to actually perform the activity. In order to
keep your muscles contracting (working) you need Oxygen. The heart supplies this
fuel so good cardiovascular endurance allows your heart to supply more oxygen to the
muscles. The stronger your heart is the longer you can perform the activity.
Muscular fitness increases your lean muscle mass. The more muscles you have the more calories
you burn and thus contribute to a having a healthy body composition.
To have bigger muscles-_____________________is what you want to do.
BENEFITS of MUSCULAR FITNESS TRAINING
Strong Bones Good _____________
Less risk of back pain and muscle injury Improves sports performance
Improves the amount of work you can do
USING DRUGS LIKE _________________STEROIDS ARE ILLEGAL AND DANGEROUS TO
THE BODY.
DANGERS INCLUDE:
Heart Disease
Acne
Stunted bone growth
Facial Hair in females
Hair Loss
Enlarged breasts in males
Aggressive behavior
ANOTHER DRUG _____________IS ANOTHER HARMFUL SUBSTANCE.
The food supplement _____________has been banned in some countries. It is NOT a drug. It is not
known what long term affects will occur if used. It is NOT FDA regulated and therefore it is not
monitored for product safety.
ASSESSMENT for MUSCULAR FITNESS- best way is to test several large muscle groups.
Examples are listed below
STRENGTH
Leg press (station in wt room)
Bench press(station in wt room)
ENDURANCE= use calisthenics
Pushups for arms and shoulders
Sit-ups/curlups for abdominals
RECOMMENDED TO FIRST FIND 1 REP MAXIMUM=the maximum amount of weight you can
lift one time. It is not recommended for teenagers because they can hurt themselves. We use a
modified 1rm. Find a weight you can lift 10 times. YOU SHOULD LIFT A MINIMUM OF 5
TIMES BUT NOT BE ABLE TO LIFT MORE THAN 10 TIMES.
YOU’LL FIND YOUR ESTIMATED 1 REP MAX BY TESTING YOURSELF ON VARIOUS
MACHINES (LEG PRESS, BENCH PRESS ETC) THEN CONSULT A CHART TO ESTIMATE
YOUR STRENGTH.
SAFETY—SOME LISTED NOW & OTHERS NEAR END OF TAPE-look at the pictures also for
ideas.
1—Good ___________________ and good posture
2—Full range of______________
3—Don’t let the plates touch or rest between repetitions
4—Don’t hold your_____________(exhale as you lift)
5—Don’t lock your_______________(like knees or elbows)
6—Slow and control
7—Use spotters
DEVELOPING A PROGRAM
DEFINITIONS:
_________________=repeating an exercise several times (abbreviated REP)
________=a group of repetitions. Several repetitions at one time.
FOR STRENGTH------SETS =__________SETS
REPS= 7-10 REPETITIONS
FOR ENDURANCE-----SETS= 1-3 SETS
REPS=___________REPETITIONS
PRE=Progressive Resistance Exercise: gradually increase the resistance of the exercise to become
stronger.
PRINCIPLES INCLUDE
OVERLOAD a greater than normal weight lifted than you normally do.
(Change amount of weight, sets, or repetitions)
PROGRESSION challenge your body’s ability gradually
SPECIFICITY exercise specific muscle groups and use opposition
FOR STRENGTH use the weights and various body parts
FOR CARDIOVASCULAR use aerobics to improve the heart
FOR ENDURANCE use specific calisthenic exercises (sit-ups and
pushups)
FIT FORMULA
“F”REQUENCY
STRENGTH
Do every other day
ENDURANCE
3 to 6 days/week
2-3 days/week
Daily if use different
muscle groups
M-W-F=upper body
T-TH=lower body
“I”NTENSITY
“T”IME
Amount of weight you lift
20-55% of 1rm
60-75% of 1rm
7-10 REPS=in video
11-25 reps=in video
1-3 sets
1-3 sets
Longer rest pd between set
2 min rest pd between sets
ACTIVITY PYRAMID
“A”CTIVITY
1—ISOMETRIC--________________held exercises. Body parts don’t
move. Disadvantage=can’t judge how hard you are contracting.
2—ISOTONIC—most affective type of exercises to develop muscular
fitness. The body parts _______________. Examples of this
type: Calisthenics….Weight machines…Free weight. Advantage of
is this type of exercise gives good feedback
3—ISOKINETIC—a type of isotonic exercise that requires movemovement but must be done with specific machines. THE
RESISTANCE STAYS CONSTANT THROUGHOUT THE
RANGE OF MOTION.
4—PLYOMETRIC—used by high conditioned athletes. Uses consecutive
hops and jumps. Places a lot of stress on joints.
5—RESISTANCE TRAINING—lifting weights (machines or free)
6—CIRCUIT RESISTANCE TRAINING—choose different exercise stations
and rotate around in a set amount of time.
PHASES OF A TRAINING PROGRAM
1ST—Warmup
2nd—Stretching (static if strength training)
3rd—Workout (min 8-10 exercises—use various body parts)
4th—Cooldown (slow and continuous)
5th—Flexibility—static stretching
WORK ALL MAJOR BODY PARTS—WORK IN OPPOSITION
Arms—BICEP
TRICEP
Chest—PECTORALIS
Back—LATISSIMUS DORSI
QUADRICEP
HAMSTRING
ABDOMINALS(upper, middle, lower)
Low Back—ERECTOR SPINAE
Thigh—outer ABDUCTOR
inner ADDUCTOR
Calf—GASTROCNEMIUS
Shin—TIBIALIS ANTERIOR
Upper Back—TRAPEZIUS & RHOMBOIDS
Shoulder—DELTOID
NAME_________________Per____
CARDIOVASCULAR FITNESS
DEFINITION: CARDIOVASCULAR FITNESS is the ability of the heart, lungs, blood vessels, and
major muscle groups to pump blood to the various systems of the body. To persist in continuous
rhythmic exercise such as brisk walking, jogging, swimming, aerobic dancing, rowing, cycling, step
training, skating, and cross-country skiing. IT IS THE MOST IMPORTANT HEALTHRELATED COMPONENT OF FITNESS!!!
1—What risk factors affect your overall health and fitness?
a. Heredity b.________________ c. Diet
2—Name 3 benefits out of five to having good cardiovascular fitness:
a._____________________ b._________________ c._________________
3--What is the number 1 killer in our society?_______________________
4—Name other health-related illnesses you can get from being inactive or having
poor fitness.
a. Some forms of cancer b. Osteoporosis c. Back Problems d.___________
5— The heart is a ________________. It must be exercised to become stronger.
When you are fit your heart can pump more blood with each beat. More blood
will be pumped out with fewer beats. This gives you a lower resting heart rate
This allows more work to be done with less effort.
CARDIOVASCULAR FITNESS REQUIRES FIT LUNGS AND ARTERIES SO IT CAN SUPPLY
YOUR BODY WITH ENOUGH OXYGEN IT NEEDS.
6— There are 2 types of blood vessels in the body. ______________must be
elastic and free from any types of obstructions. Fit muscles are another
requirement to being healthy. They squeeze the 2nd blood vessels, __________,
to return the blood back to the heart which carry the waste product:
________________________.
7— How do you know if you are fit? You need to do fitness testing. Several are
listed below; you were tested how?
a) VO2 max test
e)_____________________
b) 12-Minute walk run
c) Step test
f)_____________________
d) Walking test
g) 12 minute run
8—“FIT” PRINCIPLES: fill in the words that the acronym “F. I. T.” stands for.
The definition follows the word. Fill in the minimum and maximum ranges that
Proceed the term. FILL IN THE BLANKS BELOW
MINIMUM
MAXIMUM
_______
______
”F”_______how OFTEN you workout. The number of days per
_______
_______
_______
_______
“I” _______how HARD your workout is performed
“T”_____ _ how LONG your workout is performed
week.
Draw and FILL IN THE PYRAMID
Physical Activity
Pyramid
LIFESTYLE ACTIVITIES
9—HOW DO YOU TAKE YOUR PULSE?
A)_________________________ B)_________________________
10—WHEN DO YOU TAKE YOUR PULSE? Listed below are several different
terms to refer to different heart rate checks:
RESTING HEART RATE:___________________________________(rhr)
WARMUP HEART RATE:________________________________________
TARGET HEART RATE:_________________________________________
RECOVERY HEART RATE:_______________________________________
Your target heart rate is found using the KARVONEN FORMULA—memorize this
220 (-) Age (-) RHR (x) Intensity (+) RHR =Target Heart Rate
Figuring your intensity levels at the 60% (low) and the 85% (high) ends gives you a
Target Heart Rate Range. These ranges correspond to the limits on our Polar heart rate watches.
DEFINITION of WARMUP—consists of slow continuous exercises followed by some stretching
exercises. This reduces risk of injury and improves performance. Following the workout you need
a cool down activity to slowly return your heart rate back to normal and the work on flexibility.
SAFETY GUIDELINES
1-Start slowly & gradually increase the time and intensity
2-Wear proper clothing
3-Vary your activity
4-Follow the fit principles
5-Choose an activity that is fun & do it with a friend
6-Begin a program when you’re young so you can stick with it
Name _________________________________ Per._____ Date____________
Weight Lifting Essay
Answer in complete sentences.
1. Should weight training be provided for high school girls as well as high school boys? Why?
2. How can weight lifting and weight training contribute to your physical fitness?
3. Which is of greater value to a high school pupil, weight lifting or weight training? Why?
4. What safety factors should a pupil be concerned with in weight lifting and weight training?
Name _________________________________ Per._____ Date____________
Weight Lifting Worksheet
Place in the blanks below the correct term that corresponds to the definition on the right.
Barbell
Class
Clean
Collar
Disqualification
Dumbbell
Hooking
Jerk
Judge
Kettle Bell
Lift
Officials
Platform
Referee
Scorer
Team
Weigher
Weight
Weight Lifter
Weight Lifting
Weight Training
_______________1. Two officials who assist who assist the referee and indicate if the lift was
legally performed.
_______________2. Consists of six classes based upon specific weight categories.
_______________3. To raise the barbell in a specified manner.
_______________4. Raising the bar to shoulder height prior to jerking it over the head.
_______________5. A legal movement which involves closing the fingers over the last thumb
joint of the same hand when grasping the bar.
_______________6. The individual who keeps count of the weight lifted.
_______________7. The object that is lifted.
_______________8. Violation of any of the specific movements required for completing a lift.
_______________9. For competitive weight lifting they consist of one referee, two judges, two
scorers, and one weigher.
_______________10. An activity in which heavy barbell weights are lifted.
_______________11. A steel bar between five and seven feet in length with removable cast iron
weights at each end.
_______________12. The official who is responsible for weighing the contestants and the weights
that are to be lifted.
_______________13. Lifting the weight from shoulder level to an overhead position with the
arms extended vertically.
_______________14. The chief official with final authority for judging all lifts.
_______________15. A heavy metal ball with a handle attached to it.
_______________16. An individual who participates either recreationally or competitively in
weightlifting.
_______________17. The divisions which classify lifters for competition according to body
weight.
_______________18. a circular ring, usually of steel or iron, attached to the bar and meant to keep
the weights from sliding,
_______________19. A miniature barbell used in one hand.
_______________20. Activities which involve a series of repetitions using different types of
weights.
_______________21. The heavy wooden structure upon which the weight lifter performs his lifts.
Name _________________________________ Per._____ Date____________
Weight Lifting Worksheet 2
In the space provided place the word, words. Or numbers to best complete the statement.
1. The father of German gymnastics is Dr. _______________________.
2. The Turnvereins are German __________________clubs.
3. In the mid 19th century, weight lifting was popularized throughout the
____________________and ________________________by
Dr. George B. Winship.
4. Weight lifting was included when the Olympic Games were revised in
________________.
5. In the 1920 Olympic Games, lifters were classified for the first time by
________________.
6. The United States entered its first international weight lifting competition in the
______________ Olympic Games.
7. In competitive weight lifting there are __________________ basic lifts all
performed with two hands.
8. The _________________is done in one continuous movement.
9. Either the ____________or ______________________style may be employed in
executing the snatch.
10.The clean and jerk is performed in ________________distinct movements.
11.In competition each competitor is allowed ___________________ trials for each of
the events.
12.The 132 ¼ pound weight class is called_____________________.
13.The ____________________ is the sanctioning organization for competitive weight
lifting in the United States.
14._______________________ activities involve a series of repetitions.
15.The barbell consists of a bar which varies between _____________________ and
____________ feet in length.
16.______________________ are attached to the bar to prevent the weights from
sliding.
17.______________________ is concerned with the total amount of poundage lifted.
18.Weights are cast iron discs that vary from ____________ to____________ pounds.
19.A total of ______________ collars are used for each barbell.
20.The weight lifting platform is approximately ___________feet square.
21.There are _________________ officials involved in competitive weight lifting.
22.A successful lift is indicated by a ___________________ light.
23.The chief official is the __________________.
24.If a tie score occurs the weight lifter in the _________________ weight
classification is the winner.
25.An unsuccessful lift is indicated by a ________________light.