Gym Exam Notes PDF

Gym Exam Notes Explore the Ancient Roots of Yoga ​ Focus of yoga: breathing, flexibility, strength ​ Two main components of yoga: breathing and postures ​ Yoga originated in India ​ What is the Rig Veda: A collection of ancient hymns and mantras. ​ Rishis refined and develop...

Gym Exam Notes Explore the Ancient Roots of Yoga ​ Focus of yoga: breathing, flexibility, strength ​ Two main components of yoga: breathing and postures ​ Yoga originated in India ​ What is the Rig Veda: A collection of ancient hymns and mantras. ​ Rishis refined and developed yoga ​ Language of yoga: Sanskrit ​ Āsana refers to the practice of physical yoga/posture/and poses ​ 19 different types of yoga ​ 66 basic postures of yoga Best Types of Yoga for Beginners: ​ Hatha Yoga: Known for its steady pace and focus on holding poses, making it ideal for beginners. ​ Iyengar Yoga: Similar to Hatha, it emphasizes precise alignment and posture, often using props for support. ​ Yin Yoga: A slower, more relaxing style where poses are held for several minutes to promote deep relaxation and flexibility. Yoga Frequency: ​ Beginners should aim to practice yoga 2-3 times per week to build skills and strength. Yoga can be integrated into daily life through moments of stillness, breathing exercises, and gentle stretches. Brief History of HIIT ​ 1950s: Dr. Izumi Tabata developed the Tabata Protocol, combining short bursts of intense exercise with rest periods. ​ 1990s: HIIT emerged as a method to improve both aerobic and anaerobic fitness. ​ Early 2000s: HIIT became widely popular due to its time-efficient nature and effectiveness in improving cardiovascular health and strength. ​ Today: HIIT is a globally recognized fitness trend used by people of all fitness levels for improving overall fitness. Pilates review What is Pilates?​ A low-impact exercise system focusing on core strength, posture, flexibility, and control. History:​ Developed by Joseph Pilates in the early 20th century, originally for rehabilitation. Key Principles: ​ Concentration, Control, Centering (core focus), Flow, Precision, Breathing. Benefits: ​ Strengthens core and improves posture ​ Increases flexibility and balance ​ Aids in injury prevention and rehab. Types: ​ Mat Pilates: Uses a mat and bodyweight exercises ​ Reformer Pilates: Uses a reformer machine for added resistance. ​ Some forms of Pilates use specially designed spring-resistant exercise apparatus including: the Reformer, the Cadillac, the Spine Corrector, the Ladder Barrel the Wunda Chair Anatomy Skeletal System: ​ Functions: Support, protection, movement, blood cell production, mineral storage, fat storage. ​ Structure: ○​ 206 bones in the body. Divided into: 1.​ Axial Skeleton: Skull, ribs, spine (80 bones) 2.​ Appendicular Skeleton: Limbs, shoulder, pelvis (126 bones). Bone Types: -​ Long, short, flat, and irregular bones. -​ Bone Cells: Osteoblasts (form bones), osteoclasts (break down bones). -​ Bone Matrix: Made of collagen fibers, calcium phosphate, and calcium carbonate. ​ Key Parts:  ○​ Vertebral Column: Cervical (7), Thoracic (12), Lumbar (5), Sacrum, Coccyx. ○​ Ligaments: Connect bones to other bones. ○​ Periosteum: Membrane covering bones, contains osteoblasts. Muscular System: ​ Functions: Movement, posture, heat generation, and movement of substances. ​ Muscle Types: ○​ Voluntary (Skeletal) Muscles: Controlled consciously, attached to bones by tendons. ○​ Involuntary (Smooth) Muscles: Found in organs (stomach, intestines, blood vessels), controlled unconsciously. ○​ Cardiac Muscle: Found in the heart, pumps blood, autorhythmic (contracts on its own). ​ Muscle Action: ○​ Contraction: Muscles shorten to produce movement. ○​ Muscle Pairs: Work in opposition (e.g., biceps and triceps). Functions of Muscle Tissue: ​ Movement: Muscles allow body movements.  ​ Posture: Muscles hold the body in position. ​ Substance Movement: Cardiac and smooth muscles move substances (e.g., blood, food). ​ Heat Generation: Muscle contractions produce heat. Warm-Up Components 1.​ Dynamic Stretching: Boost blood flow and joint mobility. 2.​ Cardio: Gradually raise heart rate. 3.​ Isolations: Loosen joints with gentle movements. 4.​ Strength Training: Prepare muscles for exercise. 5.​ Cool Down: Static stretches to prevent injury. Healthy Active Living The F.I.T.T. Principle Frequency: How often you exercise each week. Intensity: Effort you put into your workout (for cardiovascular, work within Target Heart Rate Zone of 60%-90% of Maximal Heart Rate). Type: Activity should match training goals (e.g., jogging for cardiovascular health). Time: Exercise duration should be 20-60 minutes depending on fitness level. Body Composition: ​ High muscle mass and bone density. ​ Men: 5-25% body fat, Women: 8-30%. ​ BMI: Useful but imperfect measure (doesn’t account for fat distribution, race, gender, age). Cardiorespiratory Capacity: ​ Heart, lungs, and blood vessels deliver oxygen/nutrients efficiently. ​ Fit individuals have higher ventilatory and anaerobic thresholds. Eating for Optimal Health: Athletes & Pregnancy ​ Macronutrients for Athletes: ○​ Carbs: Primary energy source (e.g., whole grains, fruits, vegetables).  ○​ Proteins: Muscle repair (e.g., lean meats, eggs, beans). ○​ Fats: Long-lasting energy (e.g., avocado, nuts, seeds). ○​ Hydration: Prevents dehydration, supports performance. ​ Macronutrients for Pregnancy: ○​ Carbs: Baby’s growth (e.g., whole grains, fruits). ○​ Proteins: Fetal tissue growth (e.g., chicken, beans). ○​ Fats: Brain/eye development (e.g., fatty fish, flaxseeds). ○​ Hydration: Maintains amniotic fluid. ​ Micronutrients: ○​ Athletes: Iron (oxygen to muscles), calcium (bone strength), vitamin D (immune health), magnesium (reduces cramps). ○​ Pregnancy: Folic acid (prevents defects), iron (blood volume), calcium (baby’s bones), omega-3s (brain/eye development). Dietary Supplements & Energy Drinks ​ Supplements: ○​ Complement, not replace, a balanced diet. ○​ Watch for misleading labels, overdose risks, and interactions with medications. ​ Energy Drinks: ○​ Boost alertness but can cause rapid heartbeat, sleep issues, dehydration, and dependency. ○​ Not substitutes for sports drinks; consume cautiously. Eating Disorders ​ Key Types: ○​ Anorexia Nervosa: Severe calorie restriction; intense fear of weight gain. ○​ Bulimia Nervosa: Binge eating followed by purging. ○​ Binge Eating Disorder (BED): Eating beyond fullness with lack of control. ○​ ARFID: Fear/disinterest in eating due to sensory or safety concerns (not body image related). ○​ Pica: Eating non-food items (e.g., dirt, rocks). ​ Causes: ○​ Environmental pressures (family, peers, beauty standards). ○​ Coexisting mental health conditions. ​ Treatment: ○​ Therapy (CBT), nutritional guidance, medical support, and family involvement. Malnutrition ​ Types: ○​ Undernutrition: Deficiency in macronutrients/micronutrients (e.g., stunted growth, weak immune system). ○​ Overnutrition: Excessive nutrients (e.g., obesity, heart disease). ​ Prevention/Treatment: ○​ Balanced diet, regular checkups, gradual reintroduction of nutrients, and treating underlying conditions. Food, Media, & Mood ​ Food Choices: ○​ Media influences preferences through ads and trends. ○​ Unrealistic depictions can lead to poor habits or diet culture pressures. ​ Mood & Diet: ○​ Nutrients affecting mood: Omega-3, vitamin D, magnesium, probiotics. ○​ Poor diets (high sugar, fat) worsen mental health and mood regulation.