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Fitness Unit Study Guide West Essex High School Warm – Up / Cool - Down A warm- up increases the temperature of the body and the elasticity of the muscles. A warm-up improves the muscles’ ability to perform work and reduces the risk of injury. A cool-down is the reverse process of the warm-up. A proper cool – down may reduce muscle soreness, help bring the body temperatures back to normal ranges, and allow muscles to flush wastes generated by exercise. MUSCULAR STRENGTH Muscular strength: is the ability of a muscle or muscle group to exert a maximum force against a resistance through the full range of motion for a short period of time (any movement less than full range of motion is counterproductive – strength or endurance gains occur only in the range of motion exercised).Frequency: The number of workouts per week or number times a muscle group is trained per week. Intensity: describes how hard a person exercises during a physical activity session. Specificity: to bring about changes in a particular muscle or skill a person must perform activities that target that particular part of the body. Progression: refers to how an individual increases the overload, thereby placing greaterthan-normal demands on the musculature of the body. The level of exercise should be gradually increased and may be manipulated by increasing frequency, intensity, time, or a combination of all three components. Overload Principle: This principle says that in order to train muscles, they must work harder than they are accustomed to. This “overload” will result in increased strength as the body adapts to the stress placed upon it. Repetition: The number of times an exercise movement is performed. Generally based on % of repetition maximum. Repetition Maximum: The maximum amount of weight performed for a specific exercise one time. (ex: bench press 225lbs x 1rep) Set: The number of times an exercise of specified repetitions is performed. (ex: curls 2 sets of 12 reps) Volume: Total amount of work performed in a training cycle. Isometric: The contraction of a muscle without significant movement; also referred to as static tension Isotonic: The contraction of a muscle with movement against a natural resistance. (ex: weight lifting) Isokinetic: The contraction of a muscle against concomitant force at a constant speed. Flexibility Flexibility is extremely important for physical fitness Poor flexibility: *Decreases your body’s ability to maintain proper posture *Limits proper joint motion increasing the risk for low-back pain, joint pain, and injury during everyday activities. Adequate flexibility and mobility *Helps reduce joint stress decreasing general aches and pains, improving your overall quality of movement. Following are some of the major benefits of flexibility training: *Reduces stress in the exercising muscles and releases tension developed during the workout. *Assists with posture by balancing the tension placed across the joint by the muscles that cross it.Proper posture minimizes stress and maximizes the strength of all joint movements. *Reduces the risk of injury during exercise and daily activities because muscles are more pliable. *Improves performance of everyday activities as well as performance in exercise and sport. Improve Flexibility by Stretching. *Stretching should only be started when muscles are warm and the body temperature is raised. *Increasing the range of motion creates good posture and develops proficient performance in everyday activities increasing the length of life and overall health of the individual. *American College of Sport Medicine, suggest training 5-7 days a week, holding each stretch for 15-30 seconds and repeating each stretch 1-3 times each. Muscular Endurance: The ability of a muscle or muscular group to exert sub-maximal force repeatedly over a period of time. Ex; Curl-ups in a minute are a muscular endurance test for the abdominal muscles. Ex; Maximum repetitions repetitions for push-ups will work muscular endurance in the chest and arms. Ex; Performing bodyweight squats for as many reps in 90 seconds will develop muscular endurance in the legs During intense long term repetitive exercise oxygen is depleted in the muscle and the body flushes in lactic acid as a source of energy. Olympic Rowers utilize muscular endurance and strength of the legs, upper back and core to repeatedly perform the rowing movement. Aerobic Fitness / Capacity *Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks such as high blood pressure, coronary heart disease & diabetes. * Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood. Healthy adults should aim for at least 150 minutes of moderate aerobic activity — or 75 minutes of vigorous aerobic activity — a week. That doesn't have to be all at one time, though. Aerobic exercise can even be done in 10-minute increments. * Regular aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier. *When you exercise, your heart speeds up to meet your body's energy needs. If you know your target heart rate, you can make sure you're exercising hard enough to get a good workout, but not too hard to strain your heart. Body Composition *The following are all accurate ways of measuring body composition; hydrostatic weighing, skinfold calipers, and bioelectrical impedance. *A long time measure of body composition that fails to recognize muscle and bone density ( lean mass) is known as BMI. *In general, the total body fat percentage (essential plus storage fat) is between 12% and 15% for young men and between 25% and 28% for young women {Lohman, 1993 #4151} (see also table 13.1). Average percentages body fat for the general population and for various athletes are presented in table 13.2. Table 13.1 Body fat percentages for males and females and their classification Males Females Rating 5-10 8-15 Athletic 11-14 16-23 Good 15-20 24-30 Acceptable 21-24 31-36 Overweight >24 >37 Obese *Two good habits to maintain a healthy body fat percentage are proper diet and exercise. *The major risk of having a sedentary lifestyle and high percentage of body fat is cardiovascular disease.