Concepts Ch. 6,7,8 Study Guide

Concepts Ch. 6,7,8 Study Guide - Ch 6 Benefits I M P R O V...

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Ch 6. I M P R O V I N G F L E X I B I L I T Y Benefits: less injury more efficient exercise/activity strengthens core of back better posture increases joint mobility Joint Capsule- 47% of total resistance to flexibility Tendons - 10% “ Ligaments (no stretch=good) (connect Bone to bone) Structural Limitation to movement: Bone- no Muscles Skin Tendons (YES) Connective tissue Stretch reflex-protective contraction of muscle to prevent from stretching too far/too fast Flexibility : -Static (no motion) -Ballistic (Bad) Athletes use (bounce shorten muscles -Proprioceptive neuromuscular facilitation (PNF) -contract- relax (CR) -contract relax/against contract (CRAC) Antagonist muscle- opposite (works against) ex. Bicep tricep Frequency (2-5 days/week) Duration (10-30 min. session) Intensity (max intensity should be mild discomfort (avoid hazardous exercises) Maintaining -Set aside time -Take advantage of stretching time (windows) -Write it down (track progress) -Enjoy it (music) C H 7 N U T R I T I O N Nutrition= study of food and the way the body uses it to produce energy and build or repair body tissues Nutrients
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Macronutrients - carbs (primary source of fuel) 58% (48 simple, 10 complex) (whole grain bread, fruits & vegs, concentrated sweets) - Fat (fuel that is ready & stored) less than 30% Triglyceride (total fat in food) 1) saturated fat- animal meat (high in cholesterol) 2) unsaturated fat- plants (vegetable oil) MonoUnsaturated (lowers LDL, no effect on HDL) PolyUnsaturated (omega 3 - fatty acid)*** 3) Trans fat- from fried food 4) Cholesterol – found in blood LIPOPROTEIN = combination of protein, triglycerides & cholesterol in the blood that are impt cuz of role in preventing heart disease
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Concepts Ch. 6,7,8 Study Guide - Ch 6 Benefits I M P R O V...

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