Workout Basics Owen J. Roberts Middle School Health and PE

Benefits of Warm-up and Cool Down 1.Increase Core temperature 2.Increased blood flow to muscles preparing them for more forceful contractions during the workout 3.Increase metabolic rate, oxygen delivered to working muscles quickly 4.Prevent Injuries

Flexibility Definition- range of motion around a joint. Different joints have different ranges of motion (with limitations) Hinge Joint – knees and elbows Ball and Socket – Shoulder and Hips Glide – wrists and ankles

Benefits of Flexibility Allows greater freedom of movement and improved posture Increases physical and mental relaxation Releases muscle tension and soreness Reduces risk of injury

Types of Stretching 1.Self-myofascial – technique where muscles are rolled over a cylindrical piece of foam using body pressure to massage the muscle 2.Static – passively taking the muscle to the point of tension and holding the stretch for 20 or more seconds (i.e. figure 4, cross over twist, calf stretch, etc.)

3. Active-Isolated – s tretching using the process of contracting one muscle to stretch the opposite muscle (i.e. contract the bicep to stretch the tricep) 4. Dynamic – stretching using the force produced by a muscle and the body’s momentum to take a joint through it’s full range of motion. (i.e. Frankenstein walk, butt-kicks, high knees)

Weight Training Definitions Set – A group of repetitions of an exercise done consecutively, without rest, until a given number or momentary exhaustion is reached Repetition – An individually completed exercise movement, usually done in multiples

Muscular Endurance Definition- muscles ability to continue to perform without fatiguing (getting tired) –Weight- Light –Sets- Moderate to high (4-6) –Repetition- high (15-20) –Rest- Short 30 secs –Mainly Aerobic

Muscular Strength Definition- muscles ability to exert force on physical objects –Weight- Moderate –Sets- Moderate (3-4) –Repetitions- Moderate (8-12) –Rest- Moderate (1 ½ - 2 mins) –Combination of Aerobic and Anaerobic

Muscular Power Definition- the ability of muscles to exert maximum force in minimal time –Weight- high –Sets- high (5-6) –Repetitions- low reps (2-4) –Rest – (2 ½ - 3 min) –Mainly Anaerobic

Cross-Fit – A new way to look at fitness