PE Final

The Big 5

Key exercises including Squat, Push, Pull, Hinge, and Carry.

Squat

Exercise that primarily targets Quads, Glutes, and Hamstrings.

Push

Exercise that focuses on the Deltoid, Pectorals, and Triceps.

Pull

Exercise that works the Latissimus Dorsi, mid traps, and biceps.

Hinge

Exercise targeting the Glutes, Hamstrings, and Posterior Chain.

Carry

Exercise that engages all muscle groups.

5 Absolutes

Key principles for safe and effective exercise: Balanced position, Intended muscles move, Full range of motion, Equipment adjusted correctly/safely, Correct weight used.

Progressive Overload

The practice of continually increasing the stress placed on muscles to improve strength and endurance.

Macronutrients

Nutrients needed in large amounts: Protein, Carbohydrates, and Fats, each serving different roles in the body.

Protein

Building block for muscles, hair, blood, and internal organs; not a primary energy source.

Carbohydrates

They provide energy, with low glycemic index (GI) carbs delivering a gradual energy drip, while high GI carbs offer immediate fuel.

Fats

Nutrients that can be saturated (bad) or unsaturated (good), impacting cholesterol levels.

Creatine

A natural compound aiding muscle power during high-intensity bursts; has well-documented benefits in adults.

Hydration

Essential for regulating body temperature, lubricating joints, and delivering nutrients; recommended to consume .6oz per body weight.

Caffeine

Stimulant that enhances alertness and focus, but should be limited, especially before bedtime.

Foam Roll

Technique to relax muscles, increase range of motion, and reduce soreness; beneficial as part of recovery.

Sleep

Critical for muscle recovery and performance; appropriate sleep hygiene can enhance recovery efforts.