Rochambeau Physical Education
Exercise Science
Study Guide
R.M.S. MUSCULAR DEVELOPMENT REVIEW GUIDE
Benefits of Muscular Development
Improves mood Less susceptible to fatigue
Improves appearance Helps avoid injury
Improves fitness
Bone Density and Muscular Development
Weight bearing muscular development exercises will stimulate bone growth and strength and improve bone density
FAST and SLOW TWITCH FIBERS
Fast Twitch
Move faster with greater force for a short amount of time
• Anaerobic exercises and activities - do not use oxygen for energy
o Olympic style lifting
o Football
o Shot put
o Sprinting
• Affects Strength
o The greatest amount of force a muscle can exert in a single effort
Slow Twitch
Move slower with less force for a long amount of time
• Aerobic exercises and activities - uses oxygen for energy
o Long distance running / walking
o Triathlons
o Cycling
o Rowing
• Affects Muscular Endurance
o The ability of a muscle to contract many times without tiring
Expanding the F.I.T.T. Principle to F.I.T.T.O.P.S.
OVERLOAD
Muscles must do more work than normal to become stronger
4 Factors of OVERLOAD
• Frequency – How often the exercise is done
• Intensity – How difficult the exercise is
• Time (duration) – How long the exercise is done
• Type – What kind of exercise is done
PROGRESSION
Gradual increase in the intensity of the exercise
SPECIFICITY
Using exercises that work the specific muscle or muscle group you want to develop
MUSCULAR DEVELOPMENT TERMS
REPETITION (REP)
When an exercise completes one full range of motion and returns to the starting position
SET
A series of REPS done without REST.
REST
A pause or break in between REPS that indicates the end of a SET
ANTAGONISTIC MUSCLES
Opposing muscles that return the body part to its original position after a muscle contraction
Muscle fibers shorten- flexion
Muscle fibers lengthen- extension
• Bicep contracts and its antagonist, triceps, returns the arm to its original position
RESISTANCE
A force that acts against your muscles
• Resistance exercises are done to improve muscular endurance and strength
HYPERTROPHY
Muscles become larger
• Occurs when there is good nutrition, good circulation, and increased exercise
ATROPHY
Muscles become smaller
• Occurs when there is poor nutrition, poor circulation, or lack of exercise
Study Guide
Benefits of Exercise
Lower resting heart rate Improves Mood
Helps manage weight
Boosts energy level
Promotes better sleep
Reduce risk of chronic heart disease
Reduce joint pain
Decreased stress
F.I.T.T. Principle in exercise is a set of rules that help you get the most out of your workouts
Frequency: how often you exercise
• Recommended: 3 to 5 times per week
Intensity: how hard you exercise
• This can be assessed by ratings of perceived exertion (RPE), heart rate (HR), or the sing/talk test
o Low: less than 60% maximum heart rate; able to sing a song while exercising
o Moderate: 60% to 80% maximum heart rate; not able to sing, but able to talk comfortably while exercising
o Vigorous: greater than 80% maximum heart rate; unable to hold a conversation while exercising
Time: how long you exercise
• Recommended:
o 30 minutes at a moderate intensity
o More than 30 minutes at a low intensity
o Less than 30 minutes at a vigorous intensity
Type: what activity you are doing
• Recommended: activities that involve large upper and/or lower body muscle groups such as running, cycling, swimming, rowing, hiking, dancing, skating or walking
Example
Frequency– 5 times a week
Intensity– Low
Time – 60 minutes
Type– walking my dog
O.P.S.
Overload: a greater than normal load must be applied in order for improvement to occur
Progression: the rate at which overload is applied
Specificity: improvement in any activity results from practice and time spent doing that activity
Flexibility - Review Guide
Benefits of Flexibility
*allows greater freedom of movement *decreased risk of injury
*improved physical performance *reduces possibility of muscle tears, ligament sprains
*reduced muscle soreness and tension *reduced risk of lower back pain
*increased blood and nutrients to tissue
Flexibility is the ability to move body parts around a joint, through its full range of motion.
Range of Motion is the angular distance between the flexed and extended position of a joint.
•Flexion is a decrease in the angle of a joint (muscle shortens)
•Extension is an increase of an angle of a joint (muscle lengthens)
Four Types of Joints-Ball and Socket, Gliding, Pivot & Hinge
Dynamic Stretching – stretching with movement
Static Stretching – a reach and hold
What are the characteristics of a warm-up?
A warm-up is designed to prepare the body for strenuous activity
An effective warm-up will increase your heart rate and respiratory rate
Proper preparation before an activity will increase blood flow which will in turn increase the delivery of oxygen and nutrients to the muscles.
What should the warm-up structure look like?
1. General warm-up
Light physical activity, like walking, jogging, easy swimming, stationary bike, skipping or easy aerobics. Both the intensity and duration of the general warm up (or how hard and how long), should be governed by the fitness level of the participant. A correct general warm up for the average person should take about 5 to 10 minutes and result in a light sweat.
2. Dynamic Stretching
Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled. Stretching should start from the bottom of the body and progress to the top or vice versa. Dynamic stretches should start at a low intensity and then gradually increase to a high intensity.
Why use Static Stretching as a cool down?
1. This is a very safe and effective form of basic stretching. There is a limited threat of injury, it is low intensity in nature, and it is extremely beneficial for overall flexibility. Static stretching should include all the major muscle groups, and this entire part should last for about 5 to 10 minutes after an activity.
2. Increases in Range of Motion of a specific joint are primarily caused by static stretching after an activity.
CARDIO RESPIRATORY FITNESS:
•the ability of the heart and lungs to deliver oxygen and nutrients to muscle, tissue, organs and bone
•strengthens the heart muscle
1.)HEART RATE: how fast or slow your heart is contracting measured in beats per minute (changes with activity)
a. Resting Heart Rate (RHR): when body is at complete rest (when you first wake up)
i. Lower your RHR by improving your cardio respiratory fitness and avoiding risk factors for heart disease (see HEART DISEASE below)
b. Maximum Heart Rate (MRH): your fastest possible heart rate
i. Measured as: 220 – AGE = Maximum Heart Rate (MHR)
c. Target Heart Rate (THR): the optimal heart rate range during aerobic exercise
i. Safe exercise zone
ii. Between 60% and 80% of your MHR
d. Healthy Heart Rate Zone:
i. Lower limit: minimum heart rate during aerobic exercise
ii. Upper limit: maximum heart rate during aerobic exercise
e. Stroke Volume: amount of blood pumped with each beat of the heart
i. Stroke volume will increase with exercise making the heart a more efficient muscle.
ii. Increased stroke volume helps lower your resting heart rate
1. Your heart pumps more blood with each beat
2.) PULSE: Pressure of the blood on the artery walls (changes with activity)
a. Your pulse increases as exercise becomes more intense
b. Taken at 2 spots on the body
i. Carotid artery (neck)
ii. Radial artery (wrist)
c. Arteries: carry blood from the heart to the body
d. Veins: carry blood from the body back to the heart
3.) EXERCISE:
a. Aerobic Exercise: (with oxygen) sustained activity for a long period of time
i. Moderate to low intensity and longer time
ii. Heart pumps blood to receive oxygen from the lungs and deliver it through the body for energy
iii. Stored body fat is also used for energy
iv. EXAMPLES: jogging, cycling, swimming, inline skating, power walking
b. Anaerobic Exercise: (without oxygen) short, intense bouts of activity that can be sustained for a short period of time
i. Vigorous intensity and shorter time
ii. Oxygen is not the body’s main source of energy
iii. EXAMPLES: baseball, long jump, sprinting, football, golf
4.) HEART DISEASE: Number one cause of death in the United States
a. Risk Factors:
i. Inactivity
ii. Obesity
iii. High Blood Pressure
iv. Stress
v. Smoking
vi. Diet (high cholesterol)
vii. Gender
viii. Age
ix. Heredity
Less than 1 hour of activity per week = 15% reduction of risk for heart disease
1 to 2 hours of activity per week = 40% reduction of risk for heart disease
More than 2 hours of activity per week = 61% reduction of risk for heart disease
5.) RECOMMENDATIONS AND BENEFITS CARDIO RESPIRATORY EXERCISE:
a. It is recommended that children:
i. Exercise a total of at least 60 minutes on all or most days of the week
ii. Exercise several times a day lasting at least 15 minutes each
iii. Avoid 2 hours or more of inactivity during daytime hours
b. Benefits:
i. Reduces the risk of coronary heart disease and stroke
ii. Raises good artery clearing cholesterol
iii. Helps control blood pressure
iv. Decreases the risk of diabetes (blood sugar/insulin)
v. Decreases the risk of osteoporosis
vi. Helps with body weight maintenance
vii. Protects against some types of cancer
viii. Improves physical appearance
ix. Improves mood
Stress
-Stressors: factors that produce stress.
-Managing Stress: Exercise, relaxation/meditation, and good diet.
-What are good stressors?
-What are bad stressors?
-Endorphins are an exercise released chemical that relieves stress.
-Deep breathing relieves stress by increasing oxygen and decreasing tension in muscles.
-Meditation techniques can help relieve stress and make you calmer and think clearer.
Muscular Development
-Flexion: A decrease in the angle of a joint
-Extension: An increase of an angle of a joint
-Atrophy: Decrease in muscle size/strength
-Hypertrophy: Increase in muscle size and strength
-Muscles are made up of muscle fibers.
-Sets and Repetitions
-Examples of core muscles
-Examples of Antagonist muscle groups: Bicep and tricep, hamstring and quadriceps.
Muscle Fibers:
-Slow Twitch: Red, oxidative, long and slow, muscular endurance activities (Jogging).
-Fast Twitch: White, not oxidative, short and fast, muscular strength activities (Sprinting).
-Muscular Endurance: Contracting skeletal muscles for a long time without tiring.
-Muscular Strength: Contracting skeletal muscles with high velocity.
Cardio Fitness
-Cardiovascular: Heart and lungs working together to deliver oxygen to muscles.
-Aerobic Exercise: Cardiovascular endurance. Uses fat, carbohydrate, and protein for energy.
-Heart: Made up of cardiac muscle cells
-Arteries: Deliver blood to muscles.
-Veins: Return blood to the heart.
-Pulse: Heart beat against artery walls
-Checking Pulse: at carotid or radial arteries.
-Heart Rate: How many times heart beats in one minute.
-Resting Heart Rate: Best checked when you wake up in the morning.
-Stroke Volume: Volume of blood pumped from the ventricle in one heart beat (a fit person pumps more blood per beat and has a lower heart rate).
-Benefits of Cardiovascular Exercise: Control blood pressure, prevent heart disease, and decrease risk of diabetes.
-Rate of Perceived Exertion (RPE): Scale to estimate how hard one feels they are working.
-Talking Test: Measure of aerobic intensity.
Healthy Heart Rate Zone (HHRZ) or Target Heart Rate (THR):
-Max Heart Rate (MHR) = 220-age
-Calculating upper and lower limits: 60%-80% of MHR
-Beats per minutes (BPM): In class 120-170 BPM
Body Composition
-Calorie: Unit of energy in the body (fats, Proteins, carbohydrates)
-Caloric needs/ratio: Fats=30%, Proteins=15%, and carbohydrates=55%
-Your metabolism can increase with regular exercise.
-Gaining weight: Consume more calories than you burn.
-Maintaining weight: take in as many calories as you burn.
-Losing weight: Burn more calories than you consume.
-Saturated Fat: fried foods, fatty beef, lard, cream, butter, and cheese.
-Lean body mass: Muscle, bones, ligaments, tendons, and organs (anything but fat).
-1 pound of body fat= 3500 calories.
-Food labels: Serving size, calories, vitamins and minerals.
-HDL: High Density Lipoprotein: Good cholesterol
-LDL: Low Density Lipoprotein: Bad Cholesterol
-Trans fats and saturated fats increase LDL and decrease HDL.
-Complex Carbohydrates are better than simple (ex. fruits and vegetables).
-Body Mass Index (BMI): Measure of whether someoneÂ’s weight is appropriate for their height.
Care and Prevention of Injuries
-Sprain: Injury at the joint
-Strain: Injury of the muscle
-Swelling occurs due to an increase of blood flow to injured area.
-Care for sprains and strains: R.I.C.E. (Rest, Ice, Compression, and Elevation)
-Muscle: Moves the skeleton
-Tendon: Attaches muscle to bone (Achilles tendon).
-Ligament: Attaches bone to bone.
-Discomfort: Reaching limits (Proceed with caution).
-Pain: Exceeding limits (Stop, check for injury, and assess intensity level).
-Attire: Allows for appropriate range of motion, protection (helmets/guards), vision (eye protection), and protects against the elements (weather).
-Hydration: Before, during, and after exercise.
-Weekend Warriors: Do not regularly exercise, do not know their limits, and are prone to injury.
SKELETAL FITNESS
Study Guide
Rochambeau Physical Education
Primary functions of the skeletal system:
• Movement – muscles are attached to bones; when a muscle contracts the bones attached to it move
• Protection – for many of the body's internal organs, reducing the risk of injury to them
Secondary functions of the skeletal system:
• Mineral storage – calcium and phosphorus
• Production of blood cells – bone marrow
Teenage skeletal fitness (why is skeletal fitness important to me?):
• Building strong bones during teenage years is important for lifelong health
• A period of rapid bone growth corresponds to the years of puberty (11-14 for girls, 13-17 for boys)
o This is a critical time to increase bone mass for years to come
• The rate of bone deterioration can be slowed later in life by activity and good nutrition
Exercise and skeletal fitness:
• Weight bearing exercises strengthen bones and improve bone health
o Weight bearing exercises are those that force you to work against gravity such as:
Basketball
Dancing
Running
Jumping jacks
• Improved skeletal strength enables quality movement
Nutrition and skeletal fitness:
• Calcium rich foods can improve bone density
o Recommended calcium intake for teenagers is 1300mg each day
o Foods that are good sources of calcium include:
Milk (300mg per 8 ounces)
Cheese (200mg per 1 ounce)
Yogurt (300mg per 1 cup)
Green, leafy vegetables (such as broccoli, kale, collard greens)
OSTEOPOROSIS (porous bone)
• Disease of the skeletal system characterized by:
o Low bone mass
o Deterioration of bone tissue
• Leads to an increased risk of bone fractures
o Typically in the wrist, hip and spine
---------------End of Study Guide---------------------
Assessments (50%):
Students will have assessments related to Exercise Science concepts.
Assignments (25%):
Students will have out of school assignments related to Exercise Science concepts.
Participation Grading Criteria (25%):
The student will: A. attend class regularly and on time, B. perform warm-up exercises as instructed, C. participate in group discussions and class activities, D. follow instructions, E. participate in physical activity to his/her personal best, and F. regularly change for class.
* Students who do not participate will receive a Non-Participation
(NP) for that class.
Students who do not meet this requirement will have the following points
deducted from current marking period grade.
* 1st occurrence – 1 point
* 2nd occurrence – 2 points
* 3rd occurrence – 3 points
* 4th occurrence – 4 points
* And so on
* Students are required to have a full change of appropriate exercise attire.
* Students who do not change for class will receive an unprepared
(UP) for that class.
* Students are still expected to participate for class if clothing allows.
Students who do not meet this requirement will have the following points
deducted from current marking period.
* 1st occurrence – 1 point
* 2nd occurrence – 2 points
* 3rd occurrence – 3 points
* 4th occurrence - 4 points
* And so on
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