Lifetime Fitness and Wellness Pursuits A

TEK 1A

apply physiological and fitness principles related to exercise and training, including warm-up and cool-down, overload, frequency...

Warm-Ups: prepares the body for activity by elevating body temperature, is low intensity, and lowers muscle soreness

Cool-Downs: allows for a gradual return to normal body temperature

*Both improve blood flow to the muscles and prevent light headaches

Overload: is a demand placed on the body greater than it is accustomed to.

-It is induced by increasing frequency, intensity, or length of exercise and occurs when an athlete trains slightly harder than before to promote further gains.

-The "system" will gradually adapt until tissue can no longer adapt.

Frequency: the # of training sessions you have either daily or weekly.

-Exercises should be carried out 3-5 days a week, when it is more than 5 a week, risk of injury is increased

-Moderate-intensity exercise should be done at least 5 days a week and Vigorous-intensity exercise at least 3 days a week

TEK 1A

... intensity, time, and specificity.

Intensity: the level of work and energy expenditure (how hard your body is working--> low, moderate, or vigorous)

-Is the key to maintenance

EXAMPLES:

-Low intensity--> walking (slowly)

-Moderate intensity--> walking (briskly), biking, tennis, ballroom dancing, and shooting a basketball

-Vigorous intensity--> running, biking (>10mph), swimming laps, jump roping, and hiking

-Can be monitored by heart rate in most patients

Time/Duration: amount of time training in a session or per day.

-A total of 20-60 minutes of continuous or intermittent (stopping and then starting again) aerobic activity a day is recommended but can be divided into a min. of 10 min sessions throughout the day

-Duration of training is dependent on intensity!!

Specificity: How you will train will DIRECTLY affect your exercise response (results)

-The close a training program matches factors the greater its chance for success

-It is important that any exercise to strength muscle targets the muscle range and type of muscle work specific to the task required

*This is an important concept on the exam, and you will need to know it well

TEK 1B

apply basic biomechanical principles related to exercise and training, including force....

Force: A push or pull that alters, or tends to alter, the state of motion of a body. The size and direction of the force will affect the motion.

Types of Forces

Isometric- muscle length not changing.

EX. grip on a racquet or pushing against an immoveable object.

Isotonic- force which changes the state of motion of object.

EX. pushing out blocks in 100m sprint

Submaximal- force is applied depending on what is required for the activity.

EX. putting a golf ball or drop shot in badminton.

Maximal- Maximum muscle contraction and excellent technique achieve maximum force. Is a result of a combination of forces.

EX. High jump, serving in tennis, and shot-put.

Force Summation- Explosive action of all body parts occurs at the same time. Can be applied simultaneously (explosive) or sequentially (where parts of the body are moved in steps or a sequence to generate force).

EX. high jump take off and kicking

TEK 1B

...leverage...

Levers- levers are ridged bar like objects that turn about a fixed point called a Fulcrum, Pivot, or Axis of Rotation, and to which forces are applied at 2 other points (effort force and resistance). The longer the lever the greater the velocity and momentum.

Types of Levers (all levers have 3 main elements)

1. a force arm (a.k.a the effort/force)

2. an axis (a.k.a the fulcrum/pivot point)

3. a resistance arm (a.k.a the load/weight)

-There are 3 classes of levers: 1st class, 2nd class, and 3rd class

-The 2 main function of levers is to increase the force and to generate increased speed of the movement

Okay, now relating all the information above to Fitness terms..

-The Forearm is the LEVER, the biceps tension is the EFFORT, and the elbow joint is the FULCRUM, and the ball weight is the LOAD/resistance

-muscles provide the effort forces to move loads (body parts)

-Class 1 levers allow for lifting heavy weights with a small amount of force

EX. neck extension and squats

-Class 2 levers is where the effort is needed less than the load force so there is a mechanical advantage

EX. toe raises, push-ups, calf raises, and the ankle joints.

-Class 3 levers are further away from the pivot than the effort and gives an advantage of greater speed of movement

EX. bending arm, knee-joint, running, jumping, bicep curl, kicking.

TLDR (what you really need to memorize):

CLASS 1 levers--> EFFORT, FULCRUM/PIVOT, LOAD

CLASS 2 levers--> PIVOT/FULCRUM, LOAD, EFFORT

CLASS 3 levers --> PIVOT/FULCRUM, EFFORT, LOAD

TEK 1B

and type of contraction...

Contractions: tension within a muscle fiber, under tension, a muscle can lengthen, shorten, or remain the same length

Types of muscle contractions summed up:

Isokinetic: muscle either shortens or lengthens. Aerobic exercises are considered mostly isotonic.

EX. riding a stationary bike, swimming, rowing, brisk walk.

-Concentric --> muscle shortens

EX. raising a dumbbell with a bicep curl, pushing UP on bench press, deadlifting when lifting bar off ground.

-Eccentric --> muscle elongates

EX. Walking downstairs and squatting downwards.

Isometric: the length of muscle DOES NOT change

EX. Holding a shopping bag, planks, wall sit, holding weight with a 90-degree bent arm.

TEK 2A

apply appropriate procedures to ensure safety.

Physical activity is important because it can lead to improved mood, reduced stress, increased energy, better sleep, maintain a healthy weight, building muscle and bone strength.

Sedentary behavior: any time a person is sitting or lying down.

EX. TV viewing, computer use, sitting in a car.

Some risks include obesity, high BP, stroke, High cholesterol, type 2 diabetes, cancers, and heart diseases.

Overexertion is typically caused by repetitive movements, sudden movements, or prolonged effort, incorrect technique, or extreme temperatures.

Signs include--> pain, fatigue, difficulty breathing, sickness, elevated resting heart rate, swelling, blurred vision.

Nutrition and a Well-Balenced Diet:

-A good diet has proteins, fats, vitamins, carbs, and minerals

It is important to stretch before and after your workout!

Stretching before your workout can prevent injury, decrease soreness, and improve performance.

Dynamic stretching --> is best pre-workout.

Static stretching --> is best post-workout.

Treatments for minor injuries includes a method called RICE:

Rest, Ice, Compression, Elevation

Hydration Importance --> drink water to replace the fluid you lose during a workout and to prevent heat stress and maintain performance levels.

TEK 2B

apply appropriate practices and procedures to improve skills in various fitness activities

The 5 components of physical fitness are:

Cardiovascular Endurance

The body's ability to keep up exercise for extended periods of time.

-The Cooper Run and Step Test are both used to measure

-To improve this area: run, jog, swim, and cycle

Muscular Endurance

The ability of your muscles to perform contractions for extended periods of time.

-To improve this area: train with light weights in 20-25 rep range bc working with lighter weights will train the muscle fibers needed for muscle endurance and the higher the rep range means longer periods of exercise.

Muscular Strength

The power that helps you lift heavy objects and increases your strength.

To improve this area: train with heavy weights because the heavier the weight the fewer reps are needed.

Flexibility

Ensures your body can move without pain or stiffness.

-To test it, lean forward and try to touch your toes, and the sit and reach test is another way

Body Fat Composition

Refers to the amount of fat on your body.

-To qualify as fit: men must have <17% body fat composition

and women must have <24%

Goal setting--> SMART

Specific

Measurable

Achievable

Relevant

Time-bound

TEK 2C

perform skills and appropriate techniques at a basic level of competency.

Common Exercises:

Squat--> stand feet shoulder width apart, toes slightly outward, keep chest up and back straight, and keep the weight in heels. Return to standing by pushing heels and squeezing glutes.

Push-ups--> plank position, hands slightly wider than shoulder length, lower chest to ground by bent elbows, keep body in a straight line.

Lunges--> Stand feet hip-width apart, step forward and bend at the knees 90 degrees, keep front knee in line with toes, push up through the front heel and return to standing.

Deadlifts--> stand feet shoulder-width apart and toes pointed forward, hold barbell with an overhand grip, hands slightly wider than shoulder-width apart and bend ur knees slightly, push through heels to stand back up.

Plank--> start in push-up position, hands shoulder-width apart and body in a straight line, lower down onto forearms, keep core tight and elbows directly under your shoulders.

TEK 2D

modify movement during performance using appropriate internal and external feedback.

Modify movement during performance

This can include adjusting the range of motion, using resistance bands or weights, or using modifications for specific exercises.

Using appropriate internal and external feedback

Internal feedback--> comes from within the body, such as the feeling of muscle fatigue or joint pain.

External feedback --> come from outside the body, such as a coach or trainer providing feedback on technique.

TEK 2E

explain various methods to achieve personal fitness, including interval training, circuit training, high-intensity training (HITT), and functional fitness training.

Interval Training: is a type of training that involves periods of high intensity exercise with alternating periods of rest or low intensity exercise and is effective for improving cardiovascular fitness and burning fat.

EX. Running (for 30 secs on high intensity then 30 secs of low/rest, then repeat for set amount of time), cycling, and swimming.

Circuit Training

Is a type of training that involves performing a series of exercises in a specific order with little to no rest in between. Circuit training can be done with a variety of exercises including body weight exercises weightlifting, and cardio exercises.

EX. You might perform a set of push-ups, followed by a set of squats, followed by a set of jumping jacks.

High-Intensity Interval Training (HITT)

Is a type of training that involves short bursts of high intensity exercise, followed by periods of rest or low intensity. It is designed to push your body to its limits or can be done in a short amount of time than traditional cardio workouts.

EX. Sprint intervals and bodyweight exercises

Functional Fitness Training

Involves performing exercises that mimic movements used in everyday life, such as squatting, lifting, and carrying. This type of training is effective for improving overall strength, balance, and coordination and can be done with a variety of exercises.

EX. You might perform a set of deadlifts, followed by a set of lunges, followed by a set of farmers carries, then repeat.

TEK 3A

Demonstrate appropriate safety procedures, including wearing proper attire, using equipment safely, practicing exercise etiquette, and recognizing situational and environmental hazards.

Wearing appropriate attire

-this involves wearing clothes and footwear that is comfortable and appropriate for the activity

-for example, wearing Athlete shoes with a good arch support when running or doing high impact activities is good and wearing comfortable breathable clothing allows for a full range of motion.

Using equipment safely

-for example, using the safety clips on weightlifting equipment ensures that the equipment is stable and secure, and using appropriate resistance levels is beneficiary

Practicing exercise etiquette

-this just talks about practicing good helping to create a positive and respectful environment for everybody such as through cleaning up equipment after use, refraining from talking on the phone or using loud music, and following any rules or guidelines.

Recognizing situational environmental hazards

-this involves being aware of potential hazards in the environment such as uneven terrain, slippery floors, or extreme weather conditions, and taking the appropriate measures to prevent injury.

-For example, wearing appropriate footwear for outdoor activities, avoiding areas with poor lighting and visibility, and staying hydrated and in wet and humid conditions

TEK 3B

Identify and describe exercise techniques that may be harmful or unsafe

Overtraining: occurs when you exercise too frequently or intensity that is too high without allowing your body to recover.

Poor form: using core form and exercising can increase the risk of injury. Make sure to use the correct form and technique or ask a trainer because it can lead to muscle strain, joint pain, and other injuries.

Examples of poor form include arching your back, locking your joints, rounding your shoulders, using momentum to lift weights, and not breathing correctly.

Using too much weight: using too much weight can increase the risk of injury especially if you're not using the correct form and technique. Make sure to gradually increase the weight as you become stronger.

Ignoring pain: ignoring pain can lead to further injury especially if you experience pain during exercise. Make sure to stop and rest and consult a healthcare professional if pain continues. Stretch before and after exercising.

Exercising in extreme weather: exercising in extreme weather conditions such as heat or cold can be dangerous. Make sure to dress appropriately for the weather and stay hydrated. If weather conditions are too extreme, consider exercising indoors.

TEK 3C

Explain the relationships among hydration, physical activity, and environmental conditions.

When you exercise, your body uses water through sweat, and if you don't replace this lost water, you can become dehydrated. Dehydration can lead to fatigue, cramps, and other health problems.

The amount of water you need depends on several factors, including your body weight, the intensity and duration of your exercise, and the environmental conditions.

-As a general rule it's recommended that you drink at least 8 cups of water a day.

In hot and humid conditions, you may need to drink more water to stay hydrated, you can also stay hydrated by drinking sports drinks or coconut water, which contain electrolytes that help replace the ones you lose through sweating.

In addition to drinking water, you can also stay hydrated exercise safely by eating foods that contain water such as fruits and vegetables.

TEK 3D

Explain the relationship between physical fitness and wellness.

Wellness

it refers to your overall well-being, including your physical, mental, and emotional health. Being physically fit is an important part of wellness, but it's not the only factor.

-Other factors that contribute to Wellness include eating a healthy diet, getting enough sleep, managing stress, and managing positive relationships with others.

Physical fitness

refers to your body's ability to perform physical tasks, such as running, lifting weights, or playing sports period being physically fit can improve your health in many ways, including reducing your risk of chronic illnesses such as heart diseases, diabetes, and obesity.

The relationship between physical fitness and Wellness is that being physically fit can improve your overall Wellness.

TEK 3E

Participate in a variety of activities that develop health-related physical fitness.

AND

TEK 3F

Describe training principles appropriate to enhance cardiorespiratory endurance, muscular strength and endurance, and flexibility.

Health related physical fitness refers to the components of physical fitness that are important for overall health and Wellness.

These components include:

Cardiorespiratory endurance: is the ability of your heart and lungs to supply oxygen to your muscles during physical activity. Activities that develop cardiorespiratory endurance include running, cycling, swimming, and dancing.

Muscular endurance: is the ability of your muscles to sustain repeated contractions over time. Activities that develop muscular endurance include sit-ups, squats, and lunges.

Muscular strength: is the ability of your muscles to exert force against resistance. Activities that develop muscular strength include weightlifting, push-ups, and pull-ups.

Flexibility: is the ability of your joints to move through their full range of motion. Activities include stretching, yoga, and Pilates.

Body composition: refers to the portion of fat, muscle, and bone in your body. Activities that can help improve are cardiorespiratory exercise, strength training, and a healthy diet.

TEK 3G

Exhibit a basic level of competency in two or more aerobic and two or more anaerobic activities.

Aerobic activities: require oxygen for your body to produce energy and are typically low moderate and longer durations.

EX. Running, cycling, swimming, and dancing.

Progressive overload and periodization to increase duration and intensity. Dividing training program into different phases to focus on different aspects of fitness. Can improve cardiovascular health.

Anaerobic activities: don't require oxygen to produce energy and are typically high intensity and short durations.

EX. Weightlifting, sprinting, jumping.

Proper form, progressive overload, increasing weight gradually over time, varying workouts, and resting when needed. Can improve muscular strength and endurance.

Extra info for exam that previous questions were on

Diabetes

Type 1 diabetes tends to develop in early childhood while type 2 diabetes can take years to develop.

-People with type 1 diabetes don't produce insulin.

-People with type 2 diabetes don't respond to insulin as well as they should and later in the disease often don't make enough insulin.

Extreme Temperatures (heat)

Heat Exhaustion --> occurs when your body loses excess amounts of water and salt, typically from sweating. If you avoid heat stroke, recovering from heat exhaustion usually takes 24 to 48 hours. In heat exhaustion, your body temperature may rise to 101°F (38.3°C) to 104°F (40°C). Symptoms include hot, red, dry or damp skin, rapid and strong pulse, fainting, loss of consciousness.

Heat Stroke --> is a serious medical emergency that occurs when your body is unable to control its internal temperature.

Heat stroke's primary symptoms include a change in mental status, such as confusion, delirium, combativeness, seizures, loss of consciousness, and a core body temperature above 104.

Extrinsic Feedback--> feedback a performer receives about their performance from outside themselves such as from a coach. (ex. Augmented Feedback)

Intrinsic Feedback--> is feedback a performer receives about their performance from within (ex. kinesthetic feedback)

When running, your body hits the ground at 3 to 4 times your body weight.