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| Warm up for _-_ mins and start workout no later than _ mins after and after the workout, cool down for _-_ mins. |
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No movement
EX: Heating pads |
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Movement of major muscle groups
EX: Calf touches |
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Using movements that are specific to the workout
EX: Lunges |
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| During a workout <_ of blood goes towards working muscles. |
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| Cool-Down must be below _ BMP |
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- Increases core temp and pliability of muscles
- Muscle elasticity depends on blood flow to target muscle
- Lowers the energy rates of metabolic chemical reactions
- Increases disassociation of O2 from hemoglobin to myoglobin (Bohr effects)
- Increases the sensitivity of nerve receptors
- Increase the speed of nerve impulse transmissions |
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- Slow aerobic activity
- Active Stretching
- Specific Warm-Up period |
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- Raise (Aerobic workout specific warm-up)
- Activate and Mobilize (Stretching)
- Potentiate (Specific Warm-up period) |
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Definition
| The ability of a joint to move through a full normal ROM (90 degrees - shoulder) |
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| Factors that influence flexibility (genetics): |
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Definition
- Age
- Sex
- Joint structure |
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| Factors that influence flexibility (training): |
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Definition
- Temp
- Activity Level
- Resistance Training
- Work full ROM and both sides |
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Definition
| Sack-like structure that surrounds most joints |
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| When a joint can achieve flexibility greater than the average ROM |
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| Flexibility __ equal stability but stability can __ with flexibility. |
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- Static (Toe touches)
- Ballistic (Bouncing)
- Dynamic (Twists)
- Proprioceptive Neuromuscular Facilitation (PNF) (Partner Stretches, holding) |
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| Stretch 2-5 times a week and to mild discomfort |
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Definition
- Golgi Tendons (GTs): Triggers a reflex that prevents muscle contraction
- Muscle Spindles: Detect changes in muscle length and rate of change |
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| 5 health related concepts of fitness |
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Definition
- Flexibility
- Muscular Strength
- Muscular Endurance
- Cardiorespiratory
- Body Composition |
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| 6 skill-related components of fitness |
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Definition
- Speed
- Agility
- Power
- Balance
- Coordination
- Reaction/Movement Time |
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| Biceps Brachii and Brachialis |
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| Brachioradialis and Finger Flexors |
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| Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis |
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| Upper Back Muscle under the Traps |
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| Semitendinosus, Biceps Femoris, Semimembranosus |
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| Closer to the center of the body |
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| Closer to the side of the body |
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| Closer to the main trunk of the body (Shoulder) |
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| Farther from the main trunk of the body (Hand) |
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| Shortening of a muscle to get over a force (Pull up) |
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| Lengthening of a muscle to that doesn't have enough force to overcome an outside one (Fall down) |
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| Muscle involved in doing a movement |
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| Muscle that slows down/stops the movement |
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| The resistance of the muscle does not change over time (Free Weights) |
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| Uses varying resistances throughout the training (Heavier weights over reps) |
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| Resistance that changes throughout the range of motion of an exercise (Bands) |
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