By: Alan Jenkins III and Quinn Kiel Standard 4: Objective 1 By: Alan Jenkins III and Quinn Kiel

Cardiovascular Endurance Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues. The more efficiently your body delivers oxygen to its tissues, the lower your breathing rate is. Activities like: jogging/running, swimming and cycling can improve your cardiovascular endurance. Sports such as: soccer, basketball, tennis and track and field can also improve your cardiovascular endurance. Cardiovascular Endurance

Muscular endurance is the ability of a muscle or group of muscles to repeatedly exert force against resistance. Performing multiple repetitions of an exercise is a form of muscular endurance, as is running or swimming. Muscular Endurance

Power The state at which the client performs at. Can have high amount of power and force and low amount. Think about it as the intensity. Power

The rate at which someone or something is able to move or operate. It is good to be fast because Speed

Strength Quality or state of being strong. How much an athlete can perform at. An important attribute that if an opponent has more than they have the advantage. Strength

Objective 2

The body will react to the training loads imposed by increasing its ability to cope with those loads. Adaptation occurs during the recovery period after the training session is completed. Adaptation

Overload A muscle will only strengthen when forced to operate beyond its customary intensity. The load must be progressively increased in order to further adaptive responses as training develops.

Specificity is an important principle in strength training, where the exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event. The coach should have knowledge of the predominant types of muscular activity associated with his/her particular event, the movement pattern involved and the type of strength required. Specificity

The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. Think about it like, If you don't use it, you lose it. Reversibility

Periodization is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period. Periodization

a. Increasing flexibility b. Decreasing duration of exercise c. Decreasing repetition or sets d. Increasing resistance 13.How can the overload principle be implemented into a conditioning program?

a. Reversibility b. Overload c. Specificity d. Periodization 16.What is the concept of dividing the annual conditioning into smaller segments, phases or cycles?

17. What training method utilizes a series of exercise stations? a. Fartlek b. Continuous c. Circuit d. Interval 17. What training method utilizes a series of exercise stations?

a. Avoid repetition b. Year-round training c. Time away from activity d. Proper maintenance of equipment e. Extended practice sessions f. Attend to small injuries 23. Identify THREE interventions that help prevent staleness and burnout (Choose 3)

24. How can muscle endurance be increased? a. High repetition, high resistance b. Low resistance, low repetition c. High resistance, low repetition d. Low resistance, high repetition 24. How can muscle endurance be increased?

Objective 3: Cardiovascular and Respiratory systems

4 chambers: Left and right atrium. Left and right ventricle. 4 valves: aortic, tricuspid, pulmonary and mitral. 4 blood vessels: superior and inferior vena cava, the pulmonary artery, and the aorta. Respiratory System

Deoxygenated blood enters the right atrium through the inferior and superior vena cava. Oxygen-rich blood from the lungs enters the left atrium through the pulmonary vein. The blood is then pumped into the left ventricle chamber of the heart through the mitral valve. From there, the blood is ready to be pumped into the body to deliver oxygen-rich blood to all bodily tissues. Atriums

The right ventricle is the chamber within the heart that is responsible for pumping oxygen- depleted blood to the lungs. The left ventricle Pumps oxygenated blood from lungs to body. Ventricles

Valves The heart has 4 valves: The mitral valve and tricuspid valve, which control blood flow from the atria to the ventricles. The aortic valve and pulmonary valve, which control blood flow out of the ventricles. Valves

The superior vena cava and inferior vena cava are veins that return deoxygenated blood from circulation in the body and empty it into the right atrium. The pulmonary artery carries deoxygenated blood from the right ventricle into the lungs for oxygenation. The aorta is the largest artery in the body. It carries oxygenated blood from the left ventricle of the heart into systemic circulation. Blood Vessels

The lungs and respiratory system allow oxygen in the air to be taken into the body, while also enabling the body to get rid of carbon dioxide in the air breathed out. Lungs

Oxygen exchange from alveoli to capillaries The exchange takes place in the millions of alveoli in the lungs and the capillaries that envelop them. As shown below, inhaled oxygen moves from the alveoli to the blood in the capillaries, and carbon dioxide moves from the blood in the capillaries to the air in the alveoli. Oxygen exchange from alveoli to capillaries

If the measurement reads 120 systolic and 80 diastolic, you would say "120 over 80" or write "120/80 mmHg." A blood pressure less than 120/80 mmHg is normal. A blood pressure of 140/90 mmHg or more is too high. The top number refers to the amount of pressure in your arteries during contraction of your heart muscle (120). The bottom number refers to your blood pressure when your heart muscle is between beats. This is called diastolic pressure (80). Blood Preassure

The typical respiratory rate for a healthy adult at rest is 12–20 breaths per minute. Average resting respiratory rates by age are: birth to 6 weeks: 30–40 breaths per minute. 6 months: 25–40 breaths per minute. Respiratory Rates

The lung capacities are measurements of two or more volumes. The vital capacity (VC) measures the maximum amount of air that can be inhaled or exhaled during a respiratory cycle. It is the sum of the expiratory reserve volume, tidal volume, and inspiratory reserve volume. Lung Volumes

The cardiac output represents the volume of blood that is delivered to the body, and is therefore an important factor in the determination of the effectiveness of the heart to deliver blood to the rest of the body, (i.e., determining heart failure, inadequate circulation, etc). Cardiac output

Prolonged aerobic exercise training may also increase stroke volume, which frequently results in a lower (resting) heart rate. Reduced heart rate prolongs ventricular diastole (filling), increasing end-diastolic volume, and ultimately allowing more blood to be ejected. Stroke volume

Heart rate during exercise The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise Its good to measure because if you don’t then you could overwork your heart and lead to possible heart disease. Heart rate during exercise

The Harvard step test is a type of cardiac stress test for detecting and diagnosing cardiovascular disease. It also is a good measurement of fitness and a person's ability to recover after a strenuous exercise. The more quickly the heart rate returns to resting, the better shape the person is in. Harvard Step test

The Cooper 12 minute run is a popular maximal running test of aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes. There are several other variations of running/walking tests, including the Cooper 1.5 mile run test. Next slide is the chart showing how much you should do. 12 minute run test

4.Which formula is used to calculate maximum heart rate? a. 220-weight b. 220-resting heart rate c. 220-VO2 max d. 220-age 4.Which formula is used to calculate maximum heart rate?

a. BIA b. Bod Pod c. Hydrostatic d. Calipers 5.What method of analyzing body composition measure the development of air?

a. Newton’s Law b. Fartlek c. Periodization d. Wolff’s Law 18.What principal states that tissues grow according to the stress placed upon them?

32. Match the following: Triceps Brachii Humerus Deltoid Clavicle scapula 32. Match the following:

47.What is the structure that connects bone to bone? a. Dermis b. Tendon c. Ligament d. Bursa 47.What is the structure that connects bone to bone?