Fitness Ans

CHAPTER 3

Dehydration

- Excessive loss of body water.

- Prolonged physical activity with sweating without consuming adequate water, especially in a hot and/or dry environment

Rest - To prevent additional damage to the area, stop activity and immobilize the area.

Ice - To decrease swelling, apply ice immediately for 15-20 minutes. Never use heat on an injury where swelling is present.

Compression - To decrease swelling, wrap a towel or bandage firmly around the ice and injured area.

Elevation - To help drain excess fluid and reduce internal bleeding and inflammation, raise the injured area above the level of the heart.

Muscle Cramp

A muscle cramp is thus defined as an involuntarily and forcibly contracted muscle that does not relax. This causes a visible or palpable hardening of the involved muscle.

Heat Stroke

Heat stroke is a form of hyperthermia, an abnormally elevated body temperature with accompanying physical and neurological symptoms.

Heat Exhaustion

Heat exhaustion is an injury due to extreme heat and excessive sweating without adequate salt and water replacement.

CHAPTER 4

Muscular Strength

The maximum amount of force a muscle or muscle group can generate at a one-time effort.

Muscular Endurance

The ability to contract a muscle or group of muscles repeatedly without being tired.

Identify muscle groups and muscles of the human body

- Chest, Back, Abdominals, Upper and lower leg muscles, Arms

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Major Muscle Group Location

Abdominal Stomach

Biceps Front of upper arm

Deltoids Top of shoulder

Erector Spinae Low back

Gastrocnemius & Soleus Back of lower leg

Gluteus Buttocks

Hamstrings Thigh - back

Latissimus Dorsi & Rhomboids Back - Lats are the large triangular muscle in the midback.

Rhomboids are between the shoulder blades

Obliques Side of body

Pectoralis Front of upper chest

Quadriceps Thigh - front

Trapezius Large muscle in upper and mid-back.

Triceps Back of upper arm

Sets, Reps, Periodization

• A repetition refers to one complete movement through both the concentric and eccentric phases.

e.g. One set of benchpress consists of 15 repetitions. This means that you have to complete one whole movement of benchpress for 15 times and once 15 repetitions are completed, that would count as 1 set.

• A set refers to a group of repetitions linked continuously without rest.

e.g. One set consists of 15 repetitions. This means that you would have to complete 15 repetitions and that would count as 1 set.

• The process of structuring the training year into periods, often separated out as Preparation, Base, Build, Race and Transition.

An example would be preparing for a triathlon. This means the individual preparing for a triathlon would have to break down his or her training routine into segments or parts such as swimming, running and bicycling into various parts of the year accordingly and gradually completing the training regime.

CHAPTER 5

Flexibility

The ability of a joint to move through its range of motion

Identify the benefits of flexibility

- Decreased injury risk

- Reduced