Other
Know how to apply the principles of exercise and be able to identify the principles of exercise within an exercise plan.
Overload - Increase intensity progressively
Progression - Gradually make workouts harder
Specificity - Focus on different muscle groups
FITT - Modify Frequency, Intensity, Time, and Type of exercise
Know and define the four (4) elements of the FITT Principle.0
Frequency - How often exercises occur
Intensity - How hard the body is worked
Time - Duration of exercise
Type - The kind of exercise performed
Be able to identify which principle, Overload, Progression, or Specificity, is being used in a given situation.
Overload - Increasing weights or reps in workout
Progression - Gradually improving running speed or endurance
Specificity - Training for sprinting instead of distance running
Know how to access each health element.
Cardiovascular endurance - Step test, Cooper Run test, Muscular Strength - Push-up, Curl-up test, and Trunk Raise, Muscular Endurance - Push-up and Curl-up test, Flexibility - Sit-and-reach test and trunk raise, Body Composition - BMI (a measure that uses a person's height and weight to estimate body fat) or body for percentage test
Which three (3) health elements of physical fitness are affected the most by weight training.
- Muscle Strength
- Muscle Endurance
- Body Composition
How much rest should you give muscles between hard workouts?
Recommended rest time - 48 hours to avoid overtraining
Know how the FITT elements are used to implement Overload, Progression and Specificity.
Frequency - Increasing workout sessions improves endurance
Intensity - Adjusting difficulty builds strength or stamina
Time - Longer sessions enhance endurance
Type - Choosing specific exercises affects results
Know how to apply each principle to weight training.
Overload - Lift heavier weights or do more reps
Progression - Increase difficulty over time for muscle growth
Specificity - Train muscle groups based on fitness goals
FITT - Adjust Frequency, Intensity, Time and Type of exercise
Know and define the Health Elements of Physical Fitness.
Cardiovascular endurance - Ability to sustain activity overtime, Muscular Strength - Force muscles can exert, Muscular Endurance - Ability to maintain contraction over a period, Flexibility - Range of motion in joints, Body Composition - Ratio of fat mass to lean muscle mass
Know and understand the definition of "Weight Training".
Resistance-based exercises to build strength and endurance
Flexibility Fact 1:
Flexibility is the range of motion in a joint, and good flexibility (were we all should be is being able to move a joint in its full range of motion (ROM).
What are the 4 elements of FITT?
1) Frequency
2) Intensity
3) Time
4) Type
What are the 4 Principles of exercise
1) FITT
2) Overload
3) Specificity
4) Progression
Know the types of exercises that improve or maintain each health element.
Cardiovascular endurance - Running, swimming, cycling, Muscular strength - Weight lifting, resistance training, Muscular Endurance - Body weight exercises, circuit training, Flexibility - Stretches, yoga, Body Composition - Strength training + Cardio mix
Be able to identify if a weight-training workout is being used for muscular strength or muscular endurance.
- Strength Training: Heavy weights, low reps (4-6)
- Endurance training: Lighter weights, high reps (15-20)
Flexibility Fact 4:
Flexibility helps to increase muscle strength by helping us exercise more efficiently using the full range of motion.
Know how the FITT elements are applied to the Health Elements of Physical fitness.
Cardio - Increase Frequency and Time to boost endurance
Strength Training - Adjust intensity for muscle growth
Flexibility - Maintain consistent Frequency for mobility
Know and define the four (4) principles of exercise.
FITT - Using Frequency, Intensity, Time, and Type to guide workouts
Overload - Challenging the body with increased intensity
Specificity - Training for specific muscle groups or goals
Progression - Gradual increase in difficulty over time
What are the 5 Health Elements
1) Cardiovascular Endurance
2) Muscular Strength
3) Muscular Endurance
4) Flexibility
5) Body Composition
Know the parts of a complete weight-training workout, and what types of exercises are used for each .
1) Warm-up: Light cardio, dynamic stretching
2) Strength training: Compound movements and isolation exercises
3) Cool-down: Stretching, mobility drills
What are the Chest exercises and the muscles stretched by each exercise?
- Chest Press: (Primary): Pectoralis Major - (Secondary): Triceps and Deltoids
- Bench Press: (Primary): Pectoralis Major - (Secondary): Triceps and Deltoids
- Chest Flies: Muscles: Pectoralis Major
Flexibility Fact 5:
As we get older, flexibility really becomes important to help us stay active and youthful.
Flexibility Fact 3:
Flexibility increases blood circulation
What are the Back and Bicep exercises and muscle used for each exercise?
Flexibility Fact 2:
Stretching and holding during flexibility exercises reduces muscle soreness. Bouncing while stretching may tear muscle tissue and should be avoided in most cases.