MARKING PERIOD 3 STUDY GUIDE

YOGA/ FITNESS/ SPIN

FITNESS

·  When your body adapts to your exercise load, you should INCREASE the load slightly

·  Three stages of a safe exercise program are: warm-up and stretch, workout, and cool-down and stretch

·  Physical activity done in short, fast bursts is anaerobic

·  The best way to lose body fat is to use diet and exercise

·  In an exercise program, you should follow the principal of progression, which states that you should OVERLOAD gradually

·  Resistance training primarily builds strength and muscular endurance

·  The ability to change the position of your body and to control the movement of your body is called coordination

·  Circuit training includes 10-20 exercise stations

·  A group of repetitions is a SET

·  The acronym F.I.T.T. (FITT PRINCIPLE) , as it refers to fitness, stands for FREQUENCY, INTENSITY, TIME, TYPE

·  Hand-eye coordination is most important in hitting a softball or baseball versus any other activity involving your lower body

·  Jogging on the track is a form of cardiovascular training

·  The 4 physical fitness tests we tested on were: pushups; curl-ups (sit-ups); mile run; standing broad jump

·  In order to receive maximum points in the pushup test as student must complete: Boys- 36 Girls – 20

·  The pushup test measures upper body strength

·  The half mile run should provide you with an idea where you are regarding your cardiovascular fitness level

·  Situps are a great way to improve your core strength

SPIN

·  Hand position 2 is used for seated flats and seated climbing.

·  Hand position 3 is used for standing climbing.

·  The cadence range (speed) you should use for sprints on a hill is 60-80 rpm.

·  A properly adjusted seat height will produce an almost 180 degree bend in the knee at the bottom of the pedal stroke.

·  The toe strap should fit tightly around the foot.

·  When adjusting the handle bars you should keep them even and/or slightly higher than the seat.

·  When standing next to the bike, you should adjust the seat level to around your hip.

YOGA – Review the following poses:

Easy Pose

Downward Dog

Low lunge

Triangle

Cobra

High lunge

Warrior II

King of Dancer

Runners lunge

Child’s Pose