EA Physical Education

TEK 1A

apply physiological and fitness principles related to exercise and training, including warm

up and cool

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

Moderate

What does intensity refer to in exercise?

Intensity: the level of work and energy expenditure (how hard your body is working

Give examples of exercises for low, moderate, and vigorous intensity levels.

Moderate intensity

Vigorous intensity

How is time/duration important in exercise?

Time/Duration: amount of time training in a session or per day. A total of 20

What does specificity mean in the context of exercise?

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

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

CLASS 2 levers

CLASS 3 levers

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

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

Eccentric

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.

Why is physical activity important?

Physical activity can lead to improved mood, reduced stress, increased energy, better sleep, maintaining a healthy weight, building muscle, and bone strength.

What is sedentary behavior?

Sedentary behavior refers to any time a person is sitting or lying down, such as during TV viewing, computer use, or sitting in a car. It can lead to risks like obesity, high blood pressure, stroke, high cholesterol, type 2 diabetes, cancers, and heart diseases.

What are the signs of overexertion?

Signs of overexertion include pain, fatigue, difficulty breathing, sickness, elevated resting heart rate, swelling, and blurred vision. It is typically caused by repetitive movements, sudden movements, prolonged effort, incorrect technique, or extreme temperatures.

What components should a good diet have?

A good diet should include proteins, fats, vitamins, carbohydrates, and minerals.

Why is stretching important before and after a workout?

Stretching before and after a workout can prevent injury, decrease soreness, and improve performance. Dynamic stretching is best pre

What is the RICE method used for?

The RICE method is used for treating minor injuries and stands for Rest, Ice, Compression, Elevation.

Why is hydration important during a workout?

Hydration is important during a workout to replace lost fluids, prevent heat stress, and maintain performance levels.

What is Cardiovascular Endurance?

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

How can you improve Cardiovascular Endurance?

By running, jogging, swimming, and cycling.

What is Muscular Endurance?

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

How can you improve Muscular Endurance?

By training with light weights in the 20

What is Muscular Strength?

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

How can you improve Muscular Strength?

By training with heavy weights.

What is Flexibility?

Ensures your body can move without pain or stiffness.

How can you test Flexibility?

By leaning forward to touch your toes or using the sit and reach test.

What is Body Fat Composition?

Refers to the amount of fat on your body.

What are the body fat composition requirements to qualify as fit?

Men must have <17% body fat composition and women must have <24%.

What does SMART stand for in goal setting?

Specific, Measurable, Achievable, Relevant, Time

TEK 2C

Common Exercise: Squat

TEK 2C

Common Exercise: Push

TEK 2C

Common Exercise: Lunges

TEK 2C

Common Exercise: Deadlifts

TEK 2C

Common Exercise: Plank

What does 'TEK 2D' refer to?

Modify movement during performance

Give examples of modifying movement during performance.

Adjusting range of motion, using resistance bands or weights, or using modifications for specific exercises