Transcript File - Coach C Classes

Quiz #2 Review
There are no traffic jams
when you go the
EXTRA MILE
Building Cardiovascular Fitness
Question:
What is the definition of anaerobic exercise
and why is it important?
Building Cardiovascular Fitness
Anaerobic activity is done in short, fast bursts in
which the heart cannot supply the oxygen as fast
as the muscles use it.
Anaerobic fitness is important for performance in
many sports such as: basketball, soccer,
lacrosse, gymnastics, and football.
Building Cardiovascular Fitness
Question:
What guidelines should someone follow who
wants to do anaerobic activity?
Building Cardiovascular Fitness
Answer:
They should do short bursts of vigorous
exercise for less than 30 seconds.
Recoveries should be between 30 seconds
and 3 minutes.
Interval training are activities in which
short bursts of high intensity exercises are
alternated with rest periods.
Examples: Circuit training, sprint intervals, pacer test
Building Cardiovascular Fitness
Question:
What does the term aerobic fitness mean?
Building Cardiovascular Fitness
Answer:
Aerobic means “with
oxygen.”
Aerobic exercise means
exercise you can
sustain for long periods
of time.
Aerobic fitness is the
same thing as
cardiovascular fitness.
How Much Physical Activity
Is Enough?
Question:
An acronym, FITT, is used to remind you
about the basic principles of exercise.
What does FITT stand for?
How Much Physical Activity
Is Enough?
Answer:
Frequency
Intensity
Time
Type
How Much Physical Activity
Is Enough?
Question:
What does frequency refer to?
How Much Physical Activity
Is Enough?
Answer:
Frequency refers to how often you do physical
activity.
For example, to develop active aerobics you
should exercise 3-6 x each week
How Much Physical Activity
Is Enough?
Question:
What does intensity refer to?
How Much Physical
Activity Is Enough?
Intensity refers to how hard you are
doing physical activity. How do you
measure this?
You can take your pulse rate during
exercise (count the number of beats you
feel for 6 seconds and multiply by 10….you
are simply adding a zero).
How Much Physical Activity
Is Enough?
Question:
What does time refer to?
How Much Physical Activity
Is Enough?
Answer:
Time refers to how long you do
physical activity.
To build cardiovascular fitness, be
active continuously for a minimum of
20 minutes.
How Much Physical Activity
Is Enough?
Question:
What does type refer to?
How Much Physical Activity
Is Enough?
Answer:
Type refers to the specific type of activity
you do to get the benefit you want.
For example, the type of activity you use
to build cardiovascular fitness is different
from the type of activity to build strength
or flexibility.
How Much Physical Activity
Is Enough?
Answer:
The Physical Activity Pyramid
represents the kinds and amount
of physical activity that people
should do to remain fit
and healthy.
How Much Physical Activity
Is Enough?
Level 1
Lifestyle Physical Activity
Level 2
Active Sports and Recreational Activities / Active Aerobic
Activities
Level 3
Flexibility Activities / Muscle Fitness Activities
Level 4
Limit Sedentary Living
How Much Physical Activity
Is Enough?
Level 1
F = All or Most Days, I = Moderate, T = 30m
Level 2
F = 3-6 days, I = Moderate to Vigorous, T = 20 or more minutes
Level 3
Flexibility: F = 3-7 days, I = Moderate Stretch, T = 15 to 30 sec
Muscle Fitness: F = 2-3 days, I= Moderate to Vig Resistance,
T= 8-12 reps, 1 to 3 sets
Level 4
Avoid inactive periods of time for more than 2 hours a day
Physical Activity Pyramid
Question:
What is meant by lifestyle physical
activities?
Physical Activity Pyramid
Answer:
Activities that you can do daily or
nearly every day – on your own,
or with someone else.
Examples include walking,
jogging, cycling, hiking, and
involvement in other outdoor
recreational activities.
Physical Activity Pyramid
Question:
What is active aerobics?
Physical Activity Pyramid
Answer:
Active aerobics is associated with many health
and wellness benefits.
Active aerobics benefits
cardiovascular fitness and
body composition.
You should perform aerobic
activity 3 to 6 times a
week.
Physical Activity Pyramid
Question:
What are active sports and
recreation?
Physical Activity Pyramid
Answer:
Active sport and recreational activities
They are helpful in maintaining many
parts of fitness and in building skills.
You can substitute active sport or
recreational activity for some of the
aerobic activities.
Physical Activity Pyramid
Question:
What is meant by exercise for flexibility?
Physical Activity Pyramid
Yoga, stretching, Gymnastics
Physical Activity Pyramid
Question:
What is meant by exercise for strength
and muscular endurance?
Physical Activity Pyramid
Answer:
To develop muscular strength or
endurance, you must exercise at least two
days a week.
The type of exercise would be resistance
training (or weight training).
Good strength and muscular endurance
results in better performance, improved
body appearance, a healthier back, good
posture, and stronger bones.
Physical Activity Pyramid
Question:
What is meant by inactivity and sedentary
living?
Answer:
Physical Activity Pyramid
Not doing regular activity or exercise
(bad).
We need to take time to recover from
daily stresses.
Periods of rest and sleep are important.
Studying, reading, and even watching
television can help.
What are the 6 skill-related components
of Physical Fitness?
A________________ (the ability to change directions quickly)
B________________ (the ability to keep an upright position)
C________________ (the ability to use body parts together)
P________________ (the ability to use strength quickly)
R_____ T_________ (the amount of Time it takes to react)
S________________ (the ability to cover a distance quickly)
Flexibility Facts
Question:
What is meant by the term range of motion
(ROM)?
Flexibility Facts
Answer:
ROM means the degree of movement you
have.
Gymnasts have a large range of motion
around the shoulder joint.
Hurdlers have a large range of motion
around the hip joint.
Muscle Fitness Basics
What is resistance?
Muscle Fitness Basics
Answer:
A force that acts against your
muscles
What is an Isometric contraction?
A contraction without
movement
What is an isotonic
Contraction?
A muscle contracts and
changes length (gets
shorter or longer).