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Final Review. FITT Principle. Frequency-how often you do an exercise (number of days per week) Intensity-how hard you are working (measured in heart rate or poundage) Time-how long you are exercising Type-what you are doing. Principles of….

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fitt principle
FITT Principle
  • Frequency-how often you do an exercise (number of days per week)
  • Intensity-how hard you are working (measured in heart rate or poundage)
  • Time-how long you are exercising
  • Type-what you are doing
principles of
Principles of…
  • Specificity-Training a group of muscles appropriately for a particular goal (ex. I want my biceps to get stronger so I do bicep curls not push-ups).
  • Progression-Gradually increasing the work of muscles over time.
  • Overload-Training muscles to perform at higher levels than they are accustomed.
water
Water
  • Is an essential nutrient
  • You should consume a minimum of 8 glasses of water a day
  • Can help prevent dehydration and kidney stones
how do i know if i am well hydrated
How do I know if I am well-hydrated?
  • Urine has a pale yellow color (like straw)
  • Urine has no odor
  • I am not thirsty
energy source for aerobic exercise
Energy Source for aerobic exercise

20 minutes or more of continuous exercise In your heart rate zone burns:

Fat

energy source for anaerobic exercise
Energy Source for anaerobic exercise

1-3 minutes of all out exercise burns:

Sugar

6 health related fitness components
6 health-related fitness components
  • Body Composition
  • Cardiovascular Fitness
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Stress Management
slide10
Cardiovascular fitness-The ability of the heart , blood vessels, blood, and respiratory system to supply oxygen to the working muscles
determining heart rate zone
Determining heart rate zone

(220-age) * 65%

and

(220-age) * 85%

Exercising between these 2 numbers for ________ minutes will give you a great cardiovascular workout.

best places to take pulse
Best places to take pulse
  • Carotid artery which is on your neck
  • Radial artery which is on your wrist
how do i improve my muscular endurance
How do I improve my muscular endurance?
  • F = every other day
  • I = light weights/more repetitions (12-20)
  • T = less than 30 second rest between sets
  • T = weight lifting
how do i gain muscular strength
How do I gain muscular strength?
  • F = every other day
  • I = heavy weights/less repetitions (6-8)
  • T = 1-3 minute rest between sets
  • T = weight lifting
skill related fitness components
Skill-related fitness components
  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction time
  • Speed
skill related fitness components1
Skill-related fitness components
  • Agility-The ability to rapidly change directions of the whole body (soccer, tennis, basketball)
slide22

Coordination-The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately (all sports, archery)

slide25

Speed-The amount of time it takes the body to perform a specific task (track, soccer, swimming

planks
Planks

Planks work the core. The main muscles are the erector spinae and the rectus abdominus

pull ups
Pull-ups

Pull-ups strengthen the biceps and the latissisumusdorsiwhich are on your lower and middle back

calf raises
Calf raises

Calf raises work the gastrocnemius

crunches and sit ups
Crunches and sit-ups

Crunches and sit-ups works the rectus abdominus

pull ups strengthen which muscles
Pull-ups strengthen which muscles?

Biceps

and

latissimus

dorsi

tennis
Tennis
  • The servers score should always be said first in tennis
  • Scoring: love, 15, 30, 40, duece, ad-out/ad-in, and game
  • Strokes in tennis: forehand, backhand, and lob
  • A set is won when one side has won 6 games and is ahead by at least 2 games
pickleball scoring
Pickleball scoring
  • The game is played to 11 and must be won by 2 points
  • A team can only score a point when they are serving
  • A player who is serving will continue to do so until her team makes a mistakes
pickleball
Pickleball
  • The double bounce rule is that each team must play their first shot off of the bounce
  • The no volley zone is the 7” area on either side of the net where the ball must bounce before being hit
  • The server must keep one foot behind the service line and serve underhand
  • A volley in pickleball is when the ball is hit without a bounce
frisbee golf
Frisbee Golf
  • 3 grips in frisbee golf are: basic, power, and hybrid
  • The elevated basket is called the polehole
  • The disc is thrown from the tee area towards the target
slide41
Golf
  • The object in the game is to get the least number of strokes possible
  • The name of the clubs are: woods (greatest distance), irons (less distance) and putters (short distance)
  • Par is the term used to get the ball in the hole in the “recommended” number of strokes
  • Going to the driving range is the best way to practice your golf swing
aerobic exercise
Aerobic exercise
  • Defined as 20 minutes or more of continuous exercise in your heart rate zone
  • A direction in an aerobic video is called a “cue.”
  • A quality exercise video had good cues and up-beat music.