Muscle and Flexibility

Muscular & Flexibility DBA Study Guide

Explain and apply the FITT and SPORT principles
(Hint: Getting Started)
Specificity-what stretches and workouts need to be done to increase muscular fitness and flexibility.
Progression-increase how long and how many times an exercise or workout is done.
Overload- Stretching and workouts until body says no (muscular exhaustion)
Reversibility- continuing to do stretches and workouts to not go back to where started
Tedium-switching exercises and stretches daily to ensure everything is completed

Frequently do stretches and workouts
Intensity- increase the reps and time of stretches and workouts
Type- change so that increases things
Time- how long hold
Review your project and milestones submitted.
How would you improve your muscular fitness? How would you improve your flexibility?
By doing muscular workouts and stretching on a regular basis
Explain 3 health-related benefits of regular muscular and flexibility training activities.
Flexibility Training
Range of Motion
Your range of motion in your joints allows you to rotate your arms as you swim across a pool, scratch an itch on your lower back, and throw a football.
Improved Circulation
Provides increased blood flow to various parts of the body and helps your body to recover after physical exertion.
Stress Relief
Muscle tension often occurs when we are under mental stress. Stretching helps us to relax our muscles and our minds.
Muscular Training
Muscular Endurance
With increased muscular endurance, you will be able to perform physical activities that require muscle movement over a longer period of time.
Muscular Strength
With increased muscular strength, you will be able to apply maximum force against a resistance (like lifting a couch) and be less fatigued.
Muscle Mass and Basal Metabolism
Muscle mass is the portion of your body that is composed of muscle tissue. Your basal metabolism is the amount of energy required to maintain the body during a resting state. With lean muscle mass and increased basal metabolism, your body will burn more calories even when you are sleeping!
Describe a warm-up and cool down routine that should be done as part of a muscular workout.
Stretching out muscles and warming up( like a jog and dynamic stretching- moving muscles back and forth with a controlled motion)
Do a small jog or walk to cool down and do static stretching- (stretch and hold)
What are the benefits of warming up and cooling down?
Slowly increase and decrease heart rate
Increase blood flow to muscles and organs
Minimize risk of injury
Describe how muscles, tendons, ligaments, and joints all work together to perform movement.
Your joints are pretty complex parts of the body and there are three very important soft tissues that hold each joint together.
Ligaments are tissues that link bone to bone or hold organs in place.
Muscles are tissues that attach to bone and are responsible for contraction and extension of bones.
Tendons are fibrous tissues that connect muscle to bone.
Compare and contrast muscular endurance and muscular strength.
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What are some household items you could use to perform muscular training exercises?
Books
People
Gallon jugs(filled)
Cans (soup and vegetables)