Freshmen Health and Fitness Lincoln

Check for Understanding December 2, 2022

Nutrition Follow-up: answer the following questions regarding the nutrition information
covered in class on the virtual day.You may work in groups to discuss your answers.

1. What are three or four functions of carbohydrates?

2. What are three or four functions of proteins?
3. What are three or four functions of fats?
4. Discuss the difference between saturated and unsaturated fats, which is generally
considered to be a better source of fat in our diet? Why
5. How do the different types of carbohydrates (sugar, starch, fiber) function in our body?
6. What is the main function of calories?
7. How many calories are there in 1 gram of carbohydrate? 1 gram of protein? 1 gram of
fat?
8. Describe what is meant by the hunger to fullness scale?
9. What are amino acids?
10. What does it mean if a nutrient is “essential”?
11. If you eat meat, you are getting a complete source of protein, what does that mean? If
you do not eat meat how can you assure you get complete sources of protein?
12. What are vitamins and minerals? Discuss the function of two important vitamins and two
important minerals.
13. Think about some of your favorite foods or meals, of the foods you enjoy, what do you
feel are good sources of carbohydrates, fats, and proteins?

Fitness Review:
Matching: match the term in column A with the definition Column B
Column A Column B
1. Muscular Strength a. Training should be tailored to your specific needs and goals
2. Muscular endurance b. Body's ability to perform daily activities and meet unexpected
3. Flexibility demands with energy to spare
4. Physical Fitness c. Ability of the cardiovascular and respiratory systems to deliver
5. Health Related Fitness oxygen and nutrients to muscles and cells
6. Aerobic d. The body becomes stronger and more fit by performing work
7. Anaerobic above resting levels
8. Cardiorespiratory Fitness e. The ability of a muscle to exert force
9. Sedentary Behaviors f. Powering the body without the use of oxygen
10. Principle of Overload g. Varying the frequency, intensity, time of type of exercise
11. Principle of Progression overtime to improve fitness
12. Principle of Specificity h. The length of time a particular group of muscles can continue
13. Principle of Individuality to exert force
14. Principle of Recovery i. Losing training gains due to inactivity
15. Principle of Adaptation j. Using oxygen to break down energy for use in the muscles
 16. Principle of Reversibility k. Ability to fully and easily move the joints through full range of
Motion
l. Performing activities that focus on the areas you want to
Improve
m. Body’s ability to perform daily activities with ease and energy
n. Activities that consist of sitting lying down and using very little
Energy
o. The body adjusts to environmental or physical demands
p. The body requires periodic rest in order to avoid overtraining

Foundational Movements–Points of Performance

Label each column of points of performance with the proper exercise (A-E).

A. Hinge

B. Squat

C. Lunge

D. Push-up

E. Forearm Plank

Forearms flat on Feet directly Lead leg steps Entire foot is in Place hands just
ground under hips forward to create contact with the outside shoulder
a 90 degree ground joint with fingers
angle, lower leg facing forward
is straight up
and down with
knee stacked
over ankle

Elbows under Soft bend in the Maintain neutral Lumbar curve is Elbows track
shoulder knees spine and maintained straight back
vertical torso

Feet together Initiate Back leg also Knees track toes Maintain plank
with toes on movement by creates a right position
ground pushing hips angle with the throughout
back ground, thigh is movement
straight up and
down, knee is
close to ground
 Core, quads and Maintain flat Remain within Hips descend Chest touches
glutes engaged back, or lumbar the framework of below parallel ground at the
curve your shoulders (hips below bottom
knees)

No sag in hips Full elbow

extension at the
top of movement

1. List three fitness questions and/or fitness topics you would like to learn
more about.
2. List three nutrition questions and/or nutrition topics you would like to learn
more about.

Begin to think about goals you have for this class going into the second
semester. You will be asked to state one aerobic conditioning based goal, and one
strength training related goal that you will track throughout the second semester. Before
the end of this semester, we will do a timed mile which will give you a baseline to help
set a more specific goal. That doesn’t mean you have to make the mile your overall
goal, however, Improving your time in the mile, will indicate if you are improving your
cardiovascular fitness.
In thinking about this, keep a few things in mind; goals, or intentions, are
individual–what works for someone else may not work for you. Goals should be
realistic and attainable–if you currently can do the mile in 15:00 minutes, doing a
7-minute mile by the end of the school year probably isn’t realistic, however, completing
the distance in 12 minutes is doable. Finally, we are more likely to meet our goals if
what we are doing is fun and something we enjoy, so set your goals based on
something you like to do. I know this last one may be difficult to do in class based on
our limitations, but carrying over good fitness and exercise habits after freshman year is
what we hope you do, so set your sights and goals on things you will enjoy doing
outside of school.
Here are some examples of goals you could set; Strength–being able to do 10
perfect push-ups, being able to complete the 2 minute core stability exercise, going
down to a smaller band on the pull-ups, going up in weight in an exercise (hang-power-
clean, bench press, etc.). Aerobic–taking 1-minute off of my mile time, jogging the
whole time during all conditioning exercises, meeting the time requirement in the target
heart rate zone every class.
Given this information, if I had to set a strength training goal for next semester it
would be: ____________________________________________________________.
Given this information, if I had to set an aerobic fitness goal for next semester it would
be: _________________________________________________________________.