P.E. 1st summative assignment study guide

what are the physiological principles

they relate to the physical aspects of fitness and the human body

what are the 3 essential components of a fitness program

warmup, workout, cool down

facts about warm up(5 things)

occurs before workout, gradually increase heart rate and body temperature, loosens up muscles, 5-15 minutes, structured to workout type

facts about workout(4 things)

effective and safe, gradually increase intensity over time, 3-5 days per week, 20-50 minutes

facts about cool down(3 things)

occurs after workout, ensures safe recovery, lowers heart rate gradually

3 examples of warmup exercises

jumping jacks, jogging in place, side shuffle

3 examples of cool down exercises

brisk walk, childs pose, shoulder stretch

what does FITT stand for

frequency, intensity, time, type

frequency in FITT

how often you will exercise

intensity in FITT

the amount of work needed to overload the muscle but not lead to injury or overtraining

what is the talk test

if you can talk during the activity but singing will be difficult, moderate intensity. if you cannot say more than a few words without pausing to breath, vigorous intensity

Time in FITT

the number of miniutes you will exercize

Type in FITT

relates to the activity, (ex: aerobic activities or strength training)

what is the importance of a warm up

to gradually increase heart rate

specificity principle

targets specific areas of fitness, activity, and muscle groups to reach target goals.

overload principle

increasing exercise volume which improves fitness

strategies for overload principle(4 things)

gradually increase the intensity of workouts or training sessions to reduce overtraining, keep a fitness log to track progress, learn proper techniques and movements before lifing heavier weights or increasing intensity, make time to rest and recover

which of the following describes a safe and effective workout plan

a workout plan with 5-15 minutes of low intensity exercise

how can you increase intensity over time

By increasing difficulty(like weights), more reps

phases of active warm ups

Cardiovasucular and muscrular skeletal phases

what is the musctular skeletal phase

includes slow and smooth static body stretches

the cardiovascular phase

warmup activities like jogging slowly, running on a treadmill, riding a stationary bike, or an eliptical

phases of cool down

cardiovascular cool down, static cool down

cardiovascular cool down

slow continuous movement patterns for 3-5 minutes, ex: walking, marching in place, or jogging slowly

static cool down

incorporated slow and smooth static body stretches for 3-5 minutes

skeletal muscles

voluntary muscles that are responsible for movement, they pull on the bones they are attached to

slow twitch muscle fibers

slow to contract and highly resist fatigue, activated during endurance activities

fast twitch muscles

fast to contract and have a medium to low resistance to fatigue, activated during strength or anaerobic activities

what is a physioogical response to a workout

improve circulation and deliver nutrients to your skin by detoxifying the body

Biomechanical principles

the application of physics to human motion and analysis of human movement

muscular endurance

the ability of a muscle to stay contracted or exert force against resistance over an extended period of time

benefits of muscular strength and endurance(4 things)

improve body composition, slows bone density loss, improves performance of physical activities, and reduces risk of injuries

concentric contractions

muscle fibers shorten and muscles force is greater than resistance

eccentric

muscle fibers lengthen and muscle force is less than resistance

isometric

muscle fibers do not change in length and muscle force is equal to resistance

lever

a rigid structure with a force acting on it to produce a turning movement

parts of lever

load-weight of body, effort-provided by muscle, and fulcrum-fixed point

1st class lever

fulcrum is between the load and effort, ec: head and neck joint

2nd class lever

the resistance or load is in the middle with the fulcrum on one end and effort on the other. Ex: ankle joint raising the heel off the ground

3rd class lever

effort is in the middle with load on one end and the fulcrum on one end. Ex: forearm flexing the elbow

how can biomechanics be applied to improve athletic performance(4 things)

analyzing each detail of how athletes perform movement such as run, jump throw and correct actions to improve sklil execution, repeating correct movements, the more athletes repeat correct movements, the more their body will do these movements subconsciously, making a plan to focus their training on exercises to improv etheir health related fitness and performance such as strength and blanace, and improving techniques and equipment

when applying biomechanical principles to movement, what types of exercises are useful during training

movements that are similar to the patters of the skill or action