Upgrade to remove ads
Only $2.99/month

Physical Education Core (Apex)

Terms in this set (50)

What should you NOT do stretching?
Bounce the body while performing a stretch
Hurry once you have the routine memorized
Key points of stretching
Breathe regularly and rhythmically
Hold the stretch for at least 15 seconds
Push until you feel slight discomfort, but never pain
Cool down routine
Is equally important as a warm up routine
Helps the body adjust back to a resting state
Helps reduce heart rate
Helps return blood to the heart, getting rid of lactic acid in muscles

example of proper routine: 5 to 10 minutes of slow walking or jogging and stretching
NOT a benefit of cooling down
Helping to reduce stamina when exercising
Similarities between warm up and cool down routines
Stretches performed can be the same
Consist of a modified version of the exercise performed, such as a slow jog before or after a strenuous run
Help prevent injury

NOT: restore muscles to their resting length
What should you do if you don't have enough time for a full workout?
Cut the exercise portion short
Proper warm up and cool down routine
Gentle stretching
Modified versions of the exercise being done, such as a walk or slow jog
Regulated, even breathing
Steps toward planning your goals
Set a target date
Reward yourself for small accomplishments
set both short and long term goals

NOT: Disregard a goal if you don't achieve it
short-term goal
A smaller, easier to accomplish goal that serves as a stepping stone to accomplishing a bigger long-term goal
Why should you reward yourself?
To keep yourself motivated to take good care of yourself
How does flexibility benefit your health?
It helps prepare your body for workouts
It improves your range of motion
It helps prevent injuries
Determining body type
Bone structure
Metabolism
Body fat distribution
Can you alter your body type?
No, your body type is made up of factors you can't change, like your bone structure and metabolism
Important factor about exercise gear
Make sure everything fits properly
Purchase new because used items may be damaged, making them less effective and putting you at a higher risk for injury
Why wear loose fitting clothing when exercising?
Clothing that is too tight can restrict range of motion
Clothing that is too big can interfere with physical activity
Loose-fitting clothing allows for full range of motion and the evaporation of sweat
R.I.C.E.
Rest
Ice
Compression
Elevation
Injuries should be iced and wrapped then
elevated above the heart level to decrease swelling
Sprain injuries should be iced
4 to 8 times a day for 20 minutes at a time
Dehydration
The body loses too much water content and essential body salts

symptoms: infrequent urination, dry skin, and dizziness

ex: when a person is sick with vomiting and/or diarrhea
Overweight and obesity
labels for ranges of weight that are greater than what is generally considered healthy for a given height
Contributing factors to overweight and obesity
Consuming more calories than the body needs, especially from high-fat foods that lack essential nutrients
Not getting enough physical activity
In some cases, genetics or disease
Overweight and obesity increases your risk of:
Diabetes
Heart disease
Stroke
Factors that elevate heart rate
Nervousness
Caffeine
Exercise

NOT: weather
Best time to take resting heart rate:
In the morning after waking
How to measure resting heart rate:
Find a pulse using your index and middle fingers, and count the number of beats in one minute
Non-traditional sports (also called alternative sports)
Surfing
Rock climbing
Snowboarding

NOT: Volleyball
Alternative sports (also called non-traditional sports)
Martial arts
Kayaking
Ultimate Frisbee

NOT: Volleyball
Offensive action
A player is trying to score points.

ex. Kicking a soccer ball into a goal
Defensive action
Tagging a runner of the first-base line
Ways to show good sportsmanship
Playing fairly within the rules
Respecting the opponent and fans
Being graceful in both winning and losing
Putting your best effort forth no matter what even if in difficult situation


NOT: Acting like an individual athlete instead of a team player
Target heart rate range
An ideal range to aim for when exercising calculated using the maximum heart rate formula
Recovery heart rate
Number of beats per minute the heart drops after exercise

The faster the recovery heart rate drops, the more fit you are.
Anaerobic exercise
improves strength

NOT increased lung capacity
NOT decreased levels of cholesterol
Metabolism
The process taking place in the cells of a living body which extract, store, and use energy

Bodily functions affected:
Breathing
Digestion
Circulation
NOT hair growth
Influences of a person's metabolic rate
gender
age
body shape and size
Overtraining
Risky because you can get sick or hurt

Requires rest for several days to recover

Symptoms: insomnia
oversleeping
getting sick easily
Strength training
Weight control
Better balance and coordination
Decreased risk of injury in other sports and life
Improved agility
More strength for daily tasks
Denser, stronger bones

NOT improved complexion
healthy skin

Ex: weight machines
resistance bands
free weights
Rules of strength of training
Do not hold your breath
Do not lock your joints
Have a spotter nearby when using heavy free weights

NOT always do even repetitions of each exercise
Safety for strength training
Always maintain a slight bend in the knees
Lift and lower weight with controlled movements
Do not hold your breath

DON'T focus too much on one muscle group
What to do before starting strength training program?
Talk to a coach to make sure you know how to do the exercises properly and safely
Outdoor exercise
helps your body make vitamin D

NOT:
always strenuous
can's exercise outside in the city
always take place in the wilderness
Benefits of outdoor exercise
Variety of activity choices
Exposure to fresh air
Increased ability to produce vitamin D

NOT: increased cholesterol
Outdoor exercise
Can be risky
Available everywhere
Can boost your mental health

NOT: requires top-level fitness
Respecting the environment
Making as little impact as possible on wilderness areas
Environmentally sound actions
Digging a "cat hole" for toileting
Packing out all trash
Taking pictures of wildlife

NOT: building fires near flammable debris
MInimal impact of the environment
Leave no trace

NOT:
Pack it in, pack it out
Be a friend to environment
Everyone's ecology
Safety tip for outdoor activities
-Get a good estimate of the time it will take you to complete your trip
-Let someone reliable know where you are going and when you expect to return
-Check the weather forecast, and be prepared for changes in temperature or weather
-Bring a flashlight or headlamp
-Pack plenty of water and energy-dense food
-Bring a basic first aid kit

NOT:
-Wear sandals instead of sturdy shoes for better traction
-Go alone for a sense of oneness with nature
What to include in a first aid kit?
Antibiotic ointment
Alcohol wipes
Bandages

NOT: fingernail clippers
Fire prevention guidelines
-Check the fire risk level of the area
-Learn and follow the local rules about open fires, camp stoves, kerosene lanterns, and other sources of fire
-Clear any brush and other flammable debris from around the fire in a five-foot radius
-Hold used matches in your fingers until they are cool
-Never leave a fire unattended
-Extinguish all fires and burning coals or embers with water or dirt
-If you smoke, never drop used tobacco products on the ground
-Never park your car near long, dry grass or debris
Ten essentials list
Map
Matches
Knife
Compass
Flashlight
Firestarter
First aid kit
Extra clothes and rain gear
Sunscreen and hat
THIS SET IS OFTEN IN FOLDERS WITH...