NORMS for PHYSICAL ASSESSMENT TESTS.doc.
Phys.Ed Review Quiz
Strength & Muscular Progress Log.pdf
Muscle Exercise ChartMuscle Quiz Sheet Body Mass Chart
Figure Your BMR
Body Fat % Covert
Calories burned list for activities
Exercise Expenditure Table
Common Injury & Care
Cost of Lazy Living.
TableBack Care Program
Physical Activity Questionnaire Planning an Exercise Program Protein Calculation
Frequency -how often
Type- type of exercise or activity
5 Components of fitness
-cardiovascular, the condition of your heart and circulatory system
-muscle strength, do you have enough strength to perform daily activities and in emergency situations?
-muscle endurance, do your muscles support your body throughout the day to perform all desired activity without getting fatigued?
-flexibility, can you move freely through full ranges of motion, moving like a 6 year old?
-body composition, do you have a healthy balance of lean mass & fat mass on your body frame?
PRINCIPLES OF EXERCISE:
Principle of OVERLOAD- When the human body is stressed repeatedly over a period of time, it responds by adapting to the stress.
Principle of PROGRESSION-is an extension of the principle of overload. This principles means that you should not increase overload too slowly or too rapidly.
Principle of OVERUSE-Overuse results from violating the principle of overload. When you overdo, you create problems.
Principle of SPECIFICITY-placing a specific demand on the body results in a specific adaptation.
Principle of INDIVIDUALITY-this holds that no two people react to exactly the same way to exercise.
Principle of REVERSIBILITY-is succinctly defined by the well-known phrase use it or lose it. Within two weeks of the time you stop exercising, your body begins to adap to the lack of activity.
Cross training- To cross train is to use two or more types of exercises to train.
Consistency-When one is consistent about exercise, or activity, more progress will be made.
R.I.C.E. - REST, ICE, COMPRESS, ELEVATE
Aerobic-'with oxygen', moving in a manner that uses oxygen for a duration of time. Such as jogging, cycling, swimming laps. Breathing in and out consistently as one moves.
Anaerobic-'without oxygen', moving while utilizing only the air held in the lungs. Not breathing in and out while one moves. Example, swimming under water, pressing a heavy barbell up and down while holding one's breath.
Isometric exercise or trainting-involves nonmoving or static muscles contractions performed against immovable objects such as a wall or against one's own opposing (antagonistic)muscles.
Isotonic exercise/training-commonly called weight training, is the exertion of force on movable objects such as dumbells.
Isokenetic-Muscular contraction when the speed of the contraction is kept constant against a variable resistance. Isokinetic training makes use of a spection apparatus such as a Syber machine.
Interval Training-factors included distance of interval, time of the interval, type of recovery between intervals, amount of recovery between intervals, and the number of intervals. Gererally used for speed development, performed twice a week, remembering to alternate hard and easy workout days. Interval training is vital to speed and endurance events.
Impact Non Impact Exercise