Fitness Unit
Vocab..notebookTSWK the difference between voluntary and
involuntary muscle contractions
TSWBAT list differences between voluntary and
involuntary muscles.
TSWBAT explain what attaches muscles to bone.
List 4 voluntary and involuntary muscles or
muscle actions.
List 4 similarities between voluntary and
involuntary muscles.
List 4 differences between voluntary and in
voluntary muscles.
Fitness Unit Vocab..notebook
BELL RINGER
TSWK the difference between voluntary and
involuntary muscle contractions
TSWBAT how we use voluntary and involuntary
muscles in physical activity.
TSWBAT stay active for the identified period of time.
List 2 voluntary and 2 involuntary muscles or
muscle actions.
Explain how we use these voluntary and
involuntary muscles in physical activity.
Fitness Unit Vocab..notebook
BELL RINGER
TSWK A variation of exercises designed to build
cardiovascular endurance
TSWBAT participate in different exercises that build
muscular and cardiovascular endurance
TSWBAT Track and record their active heart rates
over a class of activities.
Get an article off of the projector about the
obesity gene. Answer these questions:
1) Is there an obesity gene?
2)What is it called?
3)What population of people did they study?
4)Why would they choose this population over
any other?
Fitness Unit Vocab..notebook
BELL RINGER
TSWK what color blood is and why it appears
another color under the skin.
TSWBAT explain what the four training principles
are
TSWBAT participate in activity that will effect all the
HRFC.
Get an article off of the projector about the
color of blood. We learned Friday what color
blood is, however, why do our veins appear a
different color?
What are three specific thing the article points
out?
Fitness Unit Vocab..notebook
BELL RINGER
TSWK what each part of the FITT principle means
TSWBAT explain how the FITT principle works
TSWBAT participate in activity that will effect all the
HRFC.
Get an article off of the projector about
stretching. Read the article and answer these
questions:
1) Does stretching hurt or help you if you are a
power athlete?
2)Can stretching weaken your muscles?
3)What type of athletes need to stretch for
benefit in their sport/s.
Fitness Unit Vocab..notebook
TSWK the difference between voluntary and
involuntary muscle contractions
TSWBAT list differences between voluntary and
involuntary muscles.
TSWBAT explain what attaches muscles to bone.
Timmy was running and rolled his ankle. It
started to swell immediately and then the next
morning it had changed all kinds of colors.
Timmy knew what a bruise was but couldn't
figure out why his ankle was a rainbow of
colors.
1) Tell Timmy why his ankle swelled.
2) Explain to Timmy why his ankle was
changing colors.
3) Just so Timmy doesn't get confused tell him
what color his blood really is and why his
veins appear blue.
Fitness Unit Vocab..notebook
TSWK the difference between voluntary and
involuntary muscle contractions
TSWBAT list different voluntary and involuntary
movements or actions.
TSWBAT list several differences and similarities in
voluntary and involuntary muscles
What does the article from MIT Medical
infer about a persons
weight? According to this article are we
able to substantially
change our weight? What exactly is the
set point theory?
What does the article say about people
whose weight is within their
set point?
Fitness Unit Vocab..notebook
BELL RINGER
TSWK why age has an effect on your THR.
TSWBAT explain why stretching is important and
what it doesn't really prevent.
TSWBAT find their Target Heartrate (THR).
Although we have been told a lot that
stretching prevents injury, this is only true if
we do what first? Unless we do this first
what are we really making our body more
susceptible to?
Do you know the THR formula? Write it out
if you do.
Fitness Unit Vocab..notebook
BELL RINGER
TSWK what body composition is.
TSWBAT explain the different ways of measureing
body composition.
TSWBAT List and define the 5 Health Related
Fitness Components.
Get the article "Nine ways to stay healthly in
bad weather" off of the cart. Read the
article. Which of these activities do you find
would be something you could possibly do at
home? Explain why you chose that one or
more of them. Why is this season of the
year so difficult for people to be active in?
Please elaborate on your reasoning.
Fitness Unit Vocab..notebook
BELL RINGER
TSWK the characteristics that classify a muscle
TSWBAT list the types of mucles and examples of
each
TSWBAT explain what connects muscle to bone.
Your little sister is playing softball in a summer
league, but she is becoming
discouraged because she is having trouble hitting
the ball.
a. List three elements you will look for in her
batting technique that could be
the cause of her problem.
b. Explain in specific terms how improving each
would help her hit the ball.
Fitness Unit Vocab..notebook
BELL RINGER
TSWK the 5 HRFC (Health Related Fitness
Components).
TSWBAT Give examples of ways to measure the
HRFC.
TSWBAT explain which way to measure Body
Composition is the most accurate.
Define aerobic activity. List
any aerobic activities you
have participated in over the
last 6 months. Add three that
you haven't to the list.
Fitness Unit Vocab..notebook
BELL RINGER
TSWK what body composition is.
TSWBAT explain the different ways of measureing
body composition.
TSWBAT List and define the 5 Health Related
Fitness Components.
Get the article "Beating the Obesity Gene"
off of the cart. Read the article and answer
these questions. 1)Is obesity geneitic?
2) Extrapolate information from the article to
support your answer to question 1.
3) What one population of people did they
use for their study?
4)Analyze why this population of people had
the results they did.
5) If they had used the population of average
American how do you think the results would
have been different
Fitness Unit Vocab..notebook
BELL RINGER
TSWK how to read a graph and extropolate data.
TSWBAT use data from a chart they created and
asnwer questions pertaining to their personal fitness
intensity.
TSWBAT distinguish when they are being intense
enough or not being intense enough in the activity.
Using your heart rate charts, create a line
graph and answer the questions or finish the
statements.
1)What does the chart say about your heart
rate during our activity?
2) If your chart has a curve, a peak, multiple
peaks, or a gradual incline or decline what
does that mean?
3) If your THR plot is above all of your active
HR's then you......
4) If your THR plot is below all of your active
HR's then you......
Fitness Unit Vocab..notebook
April 11, 2013
F.I.T.T. Principle: This a principle by which you can determine the progression you should have in order to gain
optimal fitness results.
F= Frequency How often you exercise (57 days a week)
I= Intensity How hard you exercise (Within your target heart rateTHR)
T= Time How long you exercise (At least 30 minutes a day)
T= Type Which of the HRF components your exercising
Target Heart Rate (THR) Formula
220 age = X
X(60% to 80%)= THR
The higher the percentage you multiply by the higher level of aerobic activity you will be performing.
Muscular Activities
Gymnastics, cheering, dance, track and field sports, weight lifting or calisthenics, wrestling or martial arts, softball,
baseball, rock climbing.
Flexibility Activities
Martial arts (tai chi), stretching yoga, ballet, gymnastics, pilates.
Aerobic Sports
Field sports (soccer, lacrosse, field hockey), court sports (basketball, volleyball, hockey), racquet sports, sports during
Physical Education.
education
Life Long Activities
Walking, bicycling, or skateboarding, housework or yard work (shoveling, raking, push mowing), playing active games
or dancing, active job, bowling, canoeing, kayaking, golf, tennis.
Fitness Unit Vocab..notebook
Muscular System
Your body has approx. 600 muscles making up about 50% of your total weight. Skelatal muscles account for 40% of
your total body weight and the other 10% is primarily involuntary muscle.
All human movement is the result of muscle contraction.
All muscle contractions are either voluntary or involuntary.
Voluntary movements are movements you can control
Involuntary movements are movements you cannot control
Muscular Characteristics Extensibility
Extensibility refers to the ability of muscle tissue to be stretched.
Elasticity Elasticity is the ability of muscle tissue to return to its normal resting length and shape after being stretched.
Excitability Excitability refers to the ability of muscle tissue to receive a stimulus from the nervous system.
Contractility Contractility is the quality that really sets muscle tissue apart. This is the muscles ability to contract or
shorten when it receives a stimulus.
Types of Muscle Tissue
Cardiac Cardiac muscle is found only in the heart and is considered involuntary because you cannot conciously
contract this muscle.
Smooth Smooth muscle primarily lines hollow internal structures such as blood vessels and the digestive tract.
Smooth muscle is involuntary.
Skeletal Skelatal muscle is attached to bones and move the skeletal system and is voluntary.
Structure of Skeletal Muscle
Tendons Tendons attach the muscle to the bone and is a connective tissue.
3 cat. of connective tissue
1) Epimysium: connective tissue that surrounds the entire muscle
2) Perimysium: surrounds the muscle bundle of fibers
3) Endomysium: surrounds the muscle fiber
April 11, 2013
Muscles only contract and relax.
Muscle tissue cannot push it only pulls or contracts.
All exercises involve muscles pulling on bones across joints.
Isometric Contraction (picking up a truck)
Iso means equal and metric is talking about distance, therefore isometric contractions are ones where the muscle
maintains an equal length.
Isotonic Contraction (full bicep curl)
Tonic means to tone or tension, therefore isotonic contractions are ones where muscle tension remains the same.
Concentric Contraction (positive motion)
The shortening of the muscle/contracting
Eccentric Contraction (Negative motion)
The lengthing of the muscle.
Isokinetic Contraction (speed lift)
Kinetic means motion, so isokinetic contraction is a constant speed contraction.
Motor Unit
A motor unit consists of a single motor nerve and all the muscle fibers it sends impulses to.
Motor units can be in great number or in few but never work alone.
The movements that only require a few motor units are called fine motor movements.
The movements that require a great number of motor units are called gross motor movements.
This principle of no motor units working alone is call the All or None Principle. Basically means either all of the units
fire or none of them do. A single motor unit firing is a muscle twitch.
Motor unit recruitment
The force a muscle exerts is determined primarily by the size and number of motor units recruited for a task.
Hypertrophy means large muscle growth or large size
Atrophy means small muscle or shrinking.
Hyperplasia means growth in cell number. Doesn't happen after birth.
Fitness Unit Vocab..notebook
April 11, 2013
Bell Ringer: Make a list
of all the muscles that
you can see from this
view that are on the test.
Fitness Unit Vocab..notebook
April 11, 2013
Physical Fitness: The ability of one's heart, blood vessels, lungs
and muscles to function at their best.
Physically Fit: Capable of doing daily routines and having energy
left over.
Physical Fitness Plan: A written plan of physical activities to
develope each of the components of fitness and a schedule for doing
them.
Health Components: Physical health, social health, and
mental/emotional health
Health Related Fitness Components (HRFC)
Body Composition: A comparision or ratio of muscle mass to body fat
Three ways to measure body composition
1) Hydrostatic Analysis Measures weight out of water and underwater
2) Electrical Impedence Sends a light electrical wave through the
body 3) Skinfold Test measured with a pinch caliber and by another
person
Cardiovascular Endurance: The heart and lungs ability to pump
oxygenated blood to the muscles.
Flexibility: The joints ability to move through the full Range of
Motion (ROM)
Muscular Endurance: The muscles ability to do work for a period of
time
Muscular Strength: The muscles ability to do a specific amount of
work
Training Principles Overload: Working the body harder than it
normally works such as through repitions of a certain excercise.
The increased workload causes the body to go
through changes that result in greather muscular strength and
overall fitness.
Progression: The gradual increase in exercise overload that you
need in order to continue improving your fitness. For example, you
may have to run faster or longer, or increase the number of pushups
or situps you do as your body adapts to each level of
training.
Specificity: Do exercises and or activities that are designed for your desired outcome or goal.
Reversability:
Use it or lose it.
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