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Ashley Smith

Hope Notes
Module 1
- Teens need 60 minutes of moderate to vigorous physical activity at least five days a week
- Stamina: to last for an extended or prolonged period of time
- Average teen day=7hrs sleep+7hrs school+7
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5hrs eating+1hr exercise
- Aerobic activities make you breathe harder and your heart beat faster, good for your heart, ex
walking, running, bicycling, cross country skiing, and swimming
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- Balance and stretching activities enhance physical stability and flexibility, helps reduce the
risk of injury, ex stretching, dancing, yoga, and martial arts
- Warming up properly raises your heart rate in a gradual way and ensure your body is ready to
handle the stress of physical exercise
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- Stop exercising if you feel sharp pain, nausea, weakness, swelling, or dizziness
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- Each year more than half a million people are treated in the hospital emergency room with
injuries received while riding a bicycle
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- 75% of all bicycle fatalities involve a collision with an automobile
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Treatment: cool place and rest, remove excess clothing and place cool clothes on skin, fan
skin, cool water or sports drink containing salt and sugar, stretch cramped muscles slowly
- Heat exhaustion; Symptoms: Muscle cramps, pale skin, fever over 100
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Treatment: everything above, if no
improvement call doctor
- Heat stroke; Symptoms: Warm, dry skin, high fever, rapid heart rate, loss of appetite,
vomiting, headache, fatigue, confusion, seizures, coma, and death are possible
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- MAD Goals: Measurable, Attainable, Deadline-driven
- Physical goals involve areas of physical health and fitness, may include time you will be
active each week, types of activities, and your target heart rate
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- Social goals are focused on your social interaction with others, good and bad, this can include
regarding healthy relationships, joining a club or team, dealing with conflict, working along
side peers
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- Aerobic activity means “with oxygen,” includes long-duration endurance activities that can be
performed longer than two minutes, like riding your bike or walking around the block
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- Exercise that strengthens the heart to deliver oxygen to your muscles can also be called
cardiorespiratory activity
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- Your resting heart rate is the number of times your heart beats per minute while at rest, best
time to take it is first thing in the morning
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- If you're having trouble locating your pulse, jump around a bit to get your heart beating faster
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then try again
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Recovery heart rate: The rate at which your heart beats immediately after exercise
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SPORT and FITT are acronyms for training principles
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Progression includes both the duration and the intensity of a physical activity gradually over
time
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When you overload your muscles they contract more which increases their size
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Tedium suggests including a variety of activities in your workouts to avoid boredom and
overuse injuries
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Intensity is a measure of the amount of work your body does during an activity
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Time refers to the length, or duration, of the exercise
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The principal of overload is all about pushing yourself a little more during the next workout
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If you experience muscle soreness that lasts more than two days, reduce your activities
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Cardiorespiratory Fitness; Cardio benefits the heart and lungs, improving oxygen delivery
throughout the body
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- Muscle Fitness; improves muscle function and endurance
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Ex, push-ups, pull-ups, gymnastics, and
weightlifting
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Ex, stretching
- Body composition; a combination of cardiorespiratory activity, strength training, stretching,
and healthy nutrition can help your body maintain a healthy fat-to-lean tissue ratio
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- Stretching helps improve your flexibility, range of motion, circulation, and stress relief
- Stretching increases blood flow and helps your body recover after paysical exertion
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- Ligaments: tissues that link bone to bone or hold organs in place
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- Dynamic: involves taking a limb (shoulder, leg, hip, etc
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- Not safe stretches; Isostatic and Ballistic
- Isostatic: Requires a partner, machine, or wall to help you hold the stretch because it extends
the joint beyond its regular range of motion
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- You should include dynamic stretches as part of your warm-up and static stretches in the cool
down
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- Lungs: During exercise, the rate and depth of your breathing increases as your lungs work to
bring in more oxygen and release carbon dioxide, which is formed by cellular respiration
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Your body adapts to demanding physical activity by dilating the blood vessels for increased
blood flow
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- Skin: During exercise your body attempts to release extra heat by dilating blood vessels and
increasing perspiration, sweat
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As it
evaporates, it removes heat form the skin’s surface
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- Nervous System/Brain: During exercise endorphins are chemicals that produce a feeling of
well-being when they are released into your bloodstream
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- RRR; Replenish, Repair, Rest
- Replenish; immediately after exercise, your body works to replenish fluid and stored energy
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- Rest; Your muscles will feel fatigued and sore, so it is important to rest those specific muscles
a day or two before your work them at a high level again
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- Talk Test: If you can talk for long periods of time but are not able to sing, then you are

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exercising at a moderate, safe heart rate level
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Not being able to talk normally during
exercise are warning to lower the level of your exercise
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Peer pressure is when classmates, friends, and others your own age try to get you to change
your attitudes, decisions, values, or behaviors in some way
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Resistance training uses resistance against muscle contraction to increase the strength and
endurance of skeletal muscles
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Isometric contraction: Contraction where there is not change in muscle length and no
movement
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The fibers are
bundled together and surrounded by connective tissue
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Relaxing a
muscle elongates the fibers, returning the tendons and bones to their original position
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A set is a group of consecutive repetitions
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Ex; dumbbells, barbells
Weight machines: Devices that have adjustable seats with handles attracted to weight
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Being underweight or malnourished can cause health problems like low energy and fatigue,
heart issues, and infertility
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Over exercising can cause damage to tendons, muscles, joints, and the heart
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Agility: helps you change directions quickly and efficiently
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Power: allows you to move quickly while exerting the maximum force of your muscles
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Coordination: Helps you use the senses together with various body parts during movement
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- Macronutrients give your body important calories for energy, as well as building blocks for
building and maintaining cells
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- Carbohydrates provide an important source of energy for the body
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Three main types of
carbohydrates; Starch, sugar, fiber
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The two main types of
fat are saturated fats (unhealthy) and unsaturated fats (healthy)
- Vitamins help your body absorb important nutrients
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- Minerals help build body tissue and regulate body processes involving hormones, enzymes,
nerve implies transmission, and muscle contractions
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- Cardiorespiratory improves heart and lung health, increases circulation, works muscles,
improves bone density and maintains and improves body composition
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- Muscle strengthening benefits increase as you get older, reduces signs and symptoms of
diseases such as: arthritis, diabetes, back pain, osteoporosis
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- Bone strengthening will help guard against the loss of bone density and protect against
osteoporosis as you age
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- Drugs and alcohol risks; impaired ability to think clearly, risk of injury or death from driving
under the influence, liver damage and increased risk of cancer
- Smoking risks; lung disease, cancer, risk of addiction, decreased aerobic capacity and
physical performance
- Sexual activity risks; HIV and sexually transmitted diseases, pregnancy
- Obesity risks; type 2 diabetes, high blood pressure, sleep apnea, heart disease, stroke
- Skipping health screenings risk; risk of cavities, tooth decay, and bone loss, heart disease,
cancer, identifiable diseases not caught early when possible
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- Bandwagon: try to get you to do or buy something because others are doing it
- Glittering Generalities: Use phrases with appealing suggestions or generalization but may not
tell you many specifics
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- Scientific Evidence: Use scientific evidence, or the insinuation of science, to show the
product’s effectiveness
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Flattery: appeals to our vanity by implying that smart/popular/rich people buy the product
Snob appeal: persuades people to buy the product to become better or rich than others
Special Offer: Offers free gifts, discounts, or coupons to lure in the buyer
Urgency: tells the buyer to call in the next few minutes to get more
Transference: Uses positive words, images, and ideas to make you relate to the product

Level of benefit

How do training principles apply to muscle
endurance?

Balanced meal



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