PHYSICAL EDUCATION FRESHMAN STUDY GUIDE

ANATOMICAL

Trapezius Deltoid Pectoralis (pecs) Upper back muscles Raises the upper The major chest muscle that help you raise portion of your arms. that helps the shoulder Deltoid your shoulders. muscles function. Developed through Push-ups/bench press Tricep Latissimus Dorsi One of the muscles Covers a broad part that helps raise and Biceps of your back, helps lower your arms. The One of the muscles that move your arms. tricep is behind or helps raise and lower Important muscle beneath the bicep. your arms. The bicep is for swimmers. on the top when you “make a muscle” You “make a muscle”

Gluteus Maximus One of your strongest Obliques & muscles. Helps straighten

Rectus Abdominus your hip joint. Quadriceps Connects your rib cage to your 4 muscles make pelvis. Helps you keeps your this group. They your lower back straight. help straighten Hamstring Helps you have a strong core Gastrocnemius your leg/knee, Back of the thigh. Helps which in turn, helps prevent Helps you flex and extend squat,lunge,or control movement of injury to other areas of the your foot, and rise onto leg extension your body, hip, and knee body the balls of your feet. Also called the calf. and flex the leg at the knee. Involved in power activities such as sprinting or plyos. ______

Some examples of sports/activities that will increase muscular endurance include: cross country running, swimming, lacrosse, cross country skiing, soccer, basketball, tennis, and hockey.

Some examples of sports/activities that a great deal of muscular strength is needed include: football, gymnastics, wrestling, power lifting, rugby.

It is important to rest muscles and not train the same muscles on consecutive days. The body repairs and strengthens itself in the time between workouts. Continuous training can actually weaken the strongest athletes. FITT Principle

Frequency of exercise – the number of times you exercise per week. Intensity of exercise – the degree of effort required by your workout (how hard) Time of exercise – the duration of your activity (seconds, minutes, hours) Type of exercise – the form of exercise (stretching, cardio, weight training, plyometrics, sport, etc.) and the energy systems that are involved.

CARDIOVASCULAR FITNESS

What is it? Your body’s ability to efficiently feed oxygen to muscles when doing work. Muscles become fatigued when there is not an adequate supply of oxygen or energy. The greater your ability to supply oxygen and/or energy to muscles = greater amount of work with less strain.

What are the benefits of increasing cardiovascular fitness? Participating in a cardiovascular conditioning program can help the participant to:

 Lower blood pressure  Increase HDL cholesterol  Decrease total cholesterol  Decrease body fat due to utilizing fat as energy  Increase heart function and its ability to pump more blood  Decrease stress reactions and anxiety  Reduce glucose-stimulated insulin  Increase oxygen output to body  Decrease resting heart rate  Increase cardiac output  Increase aerobic work capacity

*There is also a proven link between greater cardiovascular conditioning and higher mental capacity. This greater mental capacity is due to the release of exercise induced endorphins, hormones and enzymes that promote brain function. On the most basic level, you are increasing blood flow to the brain and providing it with the maximum amount of fuel, oxygen and enzymes to work at an optimal level.

Regular aerobic conditioning may prevent or reduce the likelihood of cardiovascular disease.

5 COMPONENTS OF HEALTH RELATED PHYSICAL FITNESS

1. Cardiovascular Fitness: Shows how efficiently our heart, circulatory system and respiratory system work together over a long period of time. Examples of ways to improve cardiovascular fitness include: running, biking and swimming. 2. Muscular Strength: The amount of power a muscle can produce. Examples of ways to increase muscular strength: weightlifting, body weight exercises, Crossfit. One way to test muscular strength is the one rep max test. 3. Muscular Endurance: A muscle’s ability to produce power for a period of time. Examples of ways to increase muscular endurance: any exercise repeated for an extended period of time or reps – sit-ups, push-ups, squats. 4. Flexibility: The ability of a joint to move through its full range of motion. Examples to increase flexibility: stretching, gymnastics, yoga. 5. Body Composition: Shows the relative amount of fat body mass to lean body mass. To lower body fat, you must participate in cardiovascular activities.