Pe unit 3 Flashcards
Benefits of weight training
Increased metabolism- fewer calories that can turn into fat
Increased bone density
Less chance of injury
More efficient- work and play
Strong Lean muscles look good, look good/feel good
Three critical phases of a workout
Warm up
Work out
Cool down
Circuit training
Series of exercises arranged in a particular order for specific fitness
Certain amount of time or repetitions at each “station”
Interval training
High intensity exercises- short rest periods
Wind sprints, 50’s on the 25, circuit workout
Cross training
Doing several activities to aid in the physical conditioning of an athlete interested in a focus sport
Hypertrophy
Muscles grow in size and strength due to the exercise load put on them.
Forced to adapt and grow stronger and bigger
Atrophy
Muscle cells shrink in size and strength due to disuse or injury
Anabolic Steroids
Man made copy of testosterone
Illegal to use or posses
Effects- full body acne, roid rage, sexual side effects, enlarged heart and cancer
Overload principle
Person does more then normal to force muscles to adapt and grow stronger
Progression principle
Slightly harder or more intense exercise gradually over time.
Forces adaptation and strength gain
Principle of Specificity
Doing specific exercises to build specific parts of fitness
Squats- Quads
Isotonic
Muscle force that produces movement of a joint
Arm curls
Isometric
Resistance of equal force or immovable force that produces no movement
Pushing against a brick wall
Agonist
The primary muscle group of a movement
Antagonistic muscle
Muscle group that works opposition to a main muscle group
Flexion
When a contraction bends to a joint
To flex
Extensions
When a muscle contraction straightens a joint
To extend
Eccentric
Muscle fibers lengthen… extending motion of a joint
Concentric
When muscle fibers shorten and and flexion occurs
Repetition
When an exercise is done one time for a lift is done once
Set
A group of specific repetitions
Resistance
The force that works against a muscle
Recovery
Length of time to allow muscles to rest and recover from a workout
24 hours
Lift every other day
Strength training principles
3-4 times a week is plenty
Every other day strength trying to to avoid overuse injuries and allow muscle recovery
Static stretching
Stretching to the point of slight discomfort
15-30 secs
Ballistic stretching
Bobbing or bouncing stretches
Highly trained athletes with direct supervision
Dynamic stretching
Movement stretches that limit the type of movement in an activity
SMART
Specific Measurable Attainable Realistic Timely
FITT
Frequently
Intensity
Time
Type
What must the activities be?
Activities you enjoy
THRZ
220-Age
MHRx.65 high end
MHRx.85 low end
