Strength and Fitness Quiz - Coach Williams 11/21

Strength Training

Develops lean muscle mass and cardiorespiratory activities produce oxygen enriched blood flow throughout the body, which improves metabolism and boosts the immune system.

Strength Training Decreases Chance of

- Heart Disease

- Osteoporosis

- Obesity which could lead to Diabetes

- Mental Wellness

- Helps prevent injury (important for athletes)

The Core

Where the body’s center of Gravity (COF) is located and were all movement originates.

A strong core is essential for maintaining proper muscle balance throughout your entire human movement system.

Core Components (Structures in Lumbo-Pelvic-Hip Complex)

- Lumbar Spine

- Pelvic Girdle

- Abdominal Muscles

- Hip Joint

Beginning Any Fitness Program Importance

- Clearance from Medical Professional

- Safety

- Never train the same part of any muscle group two days in a row

- Track your progress (Journal or log)

- Proper form = lighter weights than bad form = heavier weights

- Progressive overload when gradually increase the weights, number of reps, or frequency of a strength training routine

- Increase lifting weight 7-10 days according to individual level of fitness with cardiovascular activities

- Target Heart Rate challenged for cardio by increasing resistance/changing speed

- Rest and recovery between sets, reps, training. No rest = diminished returns, burnout, injury due to overtraining.

Calculating Resting Heart Rate

Mountain Climbers

Muscles: Shoulders, Arms Abs, Back and Legs

Benefits: Improves Cardio and Muscular Systems, Balance, Agility

Improves strength, flexibility, and cardio

Burpees

Muscles: Arms Chest Legs (Quads, Glutes, Hamstrings) and Abs

Bent Over Rows

Muscles: Back

Over Shoulder Press

Lateral Raises

Front Raises

Muscles: Shoulders

Goblet Squats

Muscles: Legs (Quads, Glutes, Calves)

Reverse Lunges

Muscles: Legs (Glutes)

RDL's (Romanian Deadlifts)

Muscles: Legs (Hamstrings)

Glute Bridges

Muscles: Legs (Gluteus Max), Core (lower back, abs)

Hip Thrusts

Muscles: Legs (Gluteus Max), Core (lower back, abs)

Triceps Overhead Extension

Muscles: Triceps

Bicep Curls

Muscles: Arms (Biceps)

Planks

Muscles: All muscles in the core: rectus abdominis, transverse abdominis, obliques (internal & external), hips and back

Macros

Short for macronutrients, play a crucial role in strength training and fitness. These macronutrients are carbohydrates, proteins, and fats, and they provide the energy and building blocks necessary for physical performance, recovery, and muscle growth.

Carbohydrates

Energy Source: The body's primary energy source, particularly during high-intensity exercise. They provide the glucose needed to fuel workouts and maintain energy levels.

Glycogen Storage: They are stored in the muscles and liver as glycogen, which serves as a readily available energy source for intense training sessions.

Recovery: Consuming this post-workout helps replenish glycogen stores and aids in muscle recovery.

Proteins

Muscle Repair and Growth: They are essential for muscle repair and growth. They provide the amino acids needed to rebuild and strengthen muscle tissue damaged during exercise.

Protein Synthesis: Consuming adequate protein after workouts stimulates muscle protein synthesis, the process of building and repairing muscle fibers.

Satiety: It can help you feel fuller for longer, making it easier to control calorie intake and maintain a healthy weight.

Healthy Fats

Energy Source: They are a source of long-term, sustained energy, especially during lower-intensity, endurance activities.

Hormone Production: Dietary fats are essential to produce hormones, including those related to muscle growth and recovery.

Nutrient Absorption: Fat-soluble vitamins (A, D, E, and K) require dietary fat for absorption, and these vitamins are important for overall health and fitness.

Why is drinking water important?

Endocrine gland functions improve

Fluid retention is alleviated

Liver function improves (increasing the % of fat used for energy purposes)

Natural thirst returns

Appetite decreases significantly and metabolic function improves

Athlete performance/Fitness Activities will improve provided you drink enough water

How much water when exercising?

Drink water throughout the day

One to two hours before working out drink 15-20 ounces

15 minutes before you workout drink 8-10 ounces

During your workout drink 8 ounces every 15 minutes

Facts about dehydration

Athletes, weekend warriors, or fitness enthusiasts exposed to intense heat will suffer heat stroke and the possibility of death if you do not properly hydrate. The

the human body contains on average 55% to 60% water depending on gender, it's crucial to maintain that balance while training during the summer months. This can be a challenge, however, with practice and consistency you can overcome the harmful effects of dehydration.

Choose My Plate Information

MyPlate is the current nutrition guide published by the U.S. Food and Drug Administration that resembles a pie chart or place setting at the dinner table. The place setting is divided into five food groups; four groups on the plate and a glass on the side.

- Vegetables

- Grains

- Fruit

- Protein

- Dairy (Glass on the Side)

Harvard School Of Public Health Information

The Nutrition Guide backed my medical research. The healthy place setting is divided into five food groups; four groups on the plate and a glass on the side.

- Vegetable

- Grains

- Fruit

- Protein

- Water