PE Final

The Big 5

  1. Squat - Quads, Glutes, Hamstrings

  2. Push - Deltoid, Pectorals, Triceps

  3. Pull - Latissimus Dorsi, mid traps, biceps

  4. Hinge - Glutes, Hamstrings, Posterior Chain

  5. Carry - All



5 Absolutes

  1. Balanced position

  2. Intended muscles move

  3. Full range of motion

  4. Equipment adjusted correctly/safely

  5. Correct weight used



Bar Weight

  1. EZ-Curl - 30 lbs

  2. Training Bar - 15/35 lbs

  3. Olympic - 45 lbs

  4. Hex Bar - 55 lbs



Progressive Overload 

  • Continually increasing the stress placed on the muscle as it becomes capable of producing great force or has more endurance

  • The minimal intensity needed to increase strength gains is 60%-65%



Macronutrients 



  • Protein

    • Protein is NOT an energy source

    • Building block for muscles, hair, blood, nails, and internal organs

    • 4:1 Carb-to-protein ratio 

    • Less Legs the better; fat draws blood away from the muscle repair

    • Protein is pulled into the muscle, not pushed

  • Carbohydrates

    • Low glycemic index (GI) carbs cause a more gradual moderate rise in glucose.

    • Low GI= consistent “drip” of fuel into the body for hours

    • High GI carbs rapidly shoot up blood glucose, 

    • High GI= almost immediate fuel quickly released into the body

    • High GI can be helpful before the workout, Low GI after the workout

  • Fats

    • Saturated fats - bad fat, increase LDL cholesterol and can increase plaque buildup on the heart

    • Unsaturated fats - Heart healthy fat, increases HDL cholesterol and helps remove plaque build-up.

  • Creatine

    • Natural compound found in your muscle cells

    • Helps your muscles power through short bursts of high intensity for a few seconds

    • Heavily researched in the adult population, for the teen population focus on the basics

      • Adequate Sleep, Well-Balanced Diet, Consistent Training Schedule

    • Benefits in adults include: 

      • Increased muscular strength and power

      • Increased lean body mass

      • Improved recovery



  • Hydration

    • Should be consuming .6oz x your body weight every day

    • Color of Urine: Clear like lemonade= adequately hydrated, Dark like apple juice= dehydrated

    • Regulate body temperature

    • Keep joints lubricated

    • Prevents infections

    • Delivers nutrients to cells

    • Keeps organs functioning properly

    • Improves sleep quality, cognition and mood



  • Caffeine & Energy Drinks

    • Caffeine can make you feel more alert, energetic and focused

    • Energy drinks are not truthful about caffeine content on label, be aware of other stimulants (Guarana, Taurine, L-carnitine, Green Tea Extract)

    • The daily recommended limit for teens is 100mg.

    • It's recommended to limit caffeine intake at least 6 hours before your scheduled bed time.

Recovery



  • Foam Roll

    • Trigger point that turns off the muscle spindle activity and allows the muscle fibers to stretch, unknot, and realign

    • Benefits include: Correction of muscle imbalances, muscle relaxation, improved joint range of motion, improved neuromuscular efficiency, reduced soreness, and improved tissue recovery

    • Should be done before static or dynamic stretching activities, can be done as part of the cool-down

    • Slowly roll the targeted area until the most tender spot is found. Hold on to that spot while relaxing the targeted area, and discomfort will be reduced, between 30 seconds and 90 seconds.

  • Sleep

    • Most essential component of muscle recovery

    • REM sleep is where muscle recovery and secretion of Growth Hormone occurs.

    • Benefits include: increased accuracy, faster reaction times, improved athletic performance, increased ability to feel full instead of hungry

    • To help get to sleep: Limit screen time, sleep meds can help but prolonged use can have issues and decrease effectiveness.  Alcohol can negatively impact stages of sleep

    • Exercise can be good but too late in the evening can have adverse effects.