1. Muscle Fitness

2. The 3 main parts of muscle fitness are:
Flexibility
Endurance
Strength

3. Strength is.. The amount of work a muscle can do in a single try.
Examples: lifting weights, squeezing, kicking, swinging a bat
To improve muscle strength you must: do consistent, gradual exercise, eat a balanced diet

4. Flexibility is: Range of movement around a joint. Example: stretching
To improve flexibility you must: stretch to gradually increase the distance tissues can be lengthened.

5. Endurance is: Amount of time a muscle can work before it gets tired.
Example: marathon, long bike ride
To improve endurance you must: do aerobic exercise
Aerobic exercise: The heart and muscles keep working at a steady pace.
Aerobic= with oxygen
Anaerobic=without oxygen

6. Strength and Endurance AQ’s
As a muscle gets stronger, what 2 things happen to cause it to look larger?
The muscle “grows” because the individual muscle cells get bigger
New blood vessels form within the muscle.
Imagine 2 people have the same arm size but 1 person has more arm strength. List explanations for this.
The stronger person has less body fat.
The stronger person has smaller bones.
The stronger person has worked to improve muscle strength.
The other person had an injury so has not used his/her arm muscles.
What is aerobic exercise?
The heart and muscles have kept working at a steady pace.

7. Which of these activities could provide aerobic exercise?
Riding a bike for an hour
Swimming 900 yards
Doing 100 jumping jacks
Walking briskly for 4 miles

8. Analyzing Activities
Give an example of an injury that affects each of the following:
A bone
fracture, break
b. A joint
disclocation
c. A muscle
strain, cramp
A ligament
sprain
e. The skin
bruise, cut, scrape

9. What is the difference between a sprain and a strain?
A sprain is a tearing of ligaments and a strain is a tearing of muscle cells.
Which injury on the first aid guide seems to be most serious? Why?
What does RICE stand for?
Rest
Ice
Compression
Elevation
7. Why does it make sense to use RICE for an injury like a sprain?
Rest protects the joint from further injury
Ice makes the blood vessels shrink so the joint won’t swell.
Compression and elevation also keep down the swelling by reducing the amount of blood going to the injury.
All four parts of rice will allow the sprain to heal more quickly.

10. Why aren’t you suppose to use RICE for:
a. A dislocation? You don’t want to put pressure on the dislocated joint or elevate it. These actions could cause further damage.
b. A bruise? Most bruises aren’t serious enough.
What would heat do to an injury?
Heat causes blood vessels to expand, resulting in more blood flowing to the area. This could increase bleeding and result in painful swelling.