Muscle groups:

                        Upper body:

                                    Pectoralis major (Chest)

                                    Biceps (Front of Upper Arm)

                                    Triceps (Back of upper Arm)

                                    Latissimus Dorsi (Middle and Lower Back)

                                    Trapezius (Upper back and neck

                                    Deltoid (Shoulder)

                                    Abdominals (in front of stomach)

                                    Obliques (side of body)

                        Lower body:

                                    Quadriceps (front of thigh)

                                    Hamstrings (back of thigh)

                                    Groin (inside part of thigh)

                                    Gastrocnemius (calf)

                                    Gluteus Maximus(butt)

Types of Exercises and the muscles they work:

                        Upper body:

                                    Push-ups: Pectoralis major, biceps, triceps, abdominals

                                    Sit-ups: abdominals, and obliques

                                    Standing Row: Biceps, deltoids, and trapezius

                                    Single Arm Curl: Biceps

                                    Arm Extension: Triceps, and biceps

                                    Supine Chest Press: Pectoralis Major, biceps, and triceps

                                    Overhead Butterfly: Latissimus Dorsi

                                    Cross Pulls: Deltoids, biceps, and triceps

                        Lower Body:

                                    Leg Curl: Hamstrings

                                    Anterior Leg Lift: Gluteus Maximus

                                    Two leg Press: Quadriceps, and Gluteus Maximus

                                    Calf Raises: Gastrocnemius

Squat Jumps: Quadriceps, Hamstrings, Gastrocnemius, and Gluteus Maximus

Step up/Step down: Quadriceps, hamstrings, Gastocnemius, Gluteus Maximus

Principle of Progression – the amount of intensity of exercise should be increased gradually; when activity becomes easy, it is time to increase your activity or load slightly.

Principle of Overload – fitness and health benefits are achieved when you require your body to do more work than you normally do; you have to place an additional demand on your body to make it adapt or become stronger.

Principle of Specificity – The specific type of exercise you perform determines the benefits you will receive; different kinds and amounts of activity produce very specific and different benefits.

Isometric Contraction – muscles exert force just enough to counteract an opposing force; no movement occurs at the joint and muscle length does not change.

Isotonic Contraction – muscle contractions that cause movement.

Resistance – opposition of some force to another.

Repetition – the completed execution of an exercise one time.

Set – a group of repetitions of a resistance exercise.

Range of motion – varying degrees of motion around a joint.

Target heart rate – a figure used to determine the number of heartbeats per minutes required to positively affect the cardio-respiratory system during exercise.

Stretching – to lengthen muscles more than is done in daily activities.

            Types of stretching:

Static stretching – stretching slowly and holding a position that is farther than normal.

Ballistic stretching- exercises that involve quick bouncing movements that are held very briefly.

Ligaments – fibrous tissues that connects bone to bone.

Tendons – a tough, elastic, fibrous connective tissue that attaches muscle to bone.

Muscle – body tissues and fibers that pull bones to produce movement.

Joint – a place in the body where bones come together.

Recovery time – Time or rest between exercises.

            Types of joints:

Hinge joint – a joint that performs only flexion or extension movements, as in elbow and knee joints.

Ball and socket joint – a joint in which the ball-shaped end of one bone fits into a cup-shaped end of another, allowing movements in many directions. (shoulder and hip joints)

Types of injuries:

Sprains – an injury at a joint that occurs to a ligament when stretched beyond its limits.

Strains – an injury that occurs when a muscle or tendon is stretched beyond its limits.   

The five Health Related Fitness components: health related elements of total physical fitness: cardio-vascular endurance, muscular strength, muscular endurance, flexibility, and body composition.

Cardio vascular endurance – your heart’s ability to continue to exercise over a long period of time.

Examples: jogging, swimming, soccer, bicycling

Muscular strength – the maximum amount of force you can exert when contracting your muscles.       

                        Examples: Push-ups, Power lifting, Shot put

Muscular endurance – ability to contract or shorten muscles many times without tiring or to hold a contraction for a long time.

                        Examples: Rowing, Tug-of-war

Flexibility – the elasticity of muscles and connective tissues, which determines the range of motion of the joints.

                        Examples: Stretching

Body composition – the proportion of body  fat to lean tissue in an individual, usually given as a percentage of body weight that is fat; or the ratio of fat (adipose) tissue to total body mass, as expressed as a percent.

Exercise – physical activity that is planned, structured, repetitive movement of the body and is intended to improve or maintain physical fitness.

Physical activity – any body movement carried out by the skeletal muscles and requiring energy.

Lactic acid – a byproduct of anaerobic respiration that can cause discomfort by increasing the acidity in the body.

Anaerobic fitness – the ability to exercise in the absence of oxygen.

Frequency – How often a person performs targeted physical activity.

Intensity- How hard a person exercises.

Time – How long a person exercises.

Type – The specific activity chosen during exercise.

Applying your knowledge:

Melissa is attempting to make the varsity high school soccer team. She works out Monday’s, Wednesday’s, Thursday’s and Friday’s with her friend for two and a half hours. Melissa’s work outs are hard and they include 30-45 minutes of jogging, 45-60 minutes of soccer drills, and 45-60 minutes of weight lifting each practice.

1. What is the frequency of Melissa’s practice?

2. Is the intensity of Melissa’s practice high or low?

3. How long does Melissa practice?

4. What are the types of activities Melissa performs?

Benefits of exercise:

            Improved self-image, sleep better, less illnesses, do better in school, perform daily tasks easier, improved social skills, injury prevention improves, self-confidence improves, stress management improves, a person’s mood is more positive.

Negative effects of not exercising:

            Increase in high blood pressure, diabetes, cancer, cardiovascular disease, more difficulty in performing daily tasks, poor stress management, a person’s mood will be more negative.