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Physical Education Semester Exam

Terms in this set (75)

Physical Fitness
A physical state of well being that allows you to perform your daily activities w/o fatigue, reduce your risk of health problems, and to establish a fitness base or participating in a variety of physical activities.
Muscular Endurance
The ability of a muscle group to continue muscle movement over a length of time.
Muscular Strength
The amount of force that can be exerted by a single contraction of the muscle.
F.I.T.T. Principle
Frequency: How often a person exercises
Intensity: How hard a person exercises
Time: How long a person exercises at one time
Type: The specific exercise/activity they do
Specificity
Is to use the appropriate muscle and exercise to gain the desired physical improvement.
Progression
Refers to the gradual increase (overload) in exercise of activity over a period of time (slowly increasing frequency, intensity, or time of activity).
Target Heart Rate
The rate your heart should beat at during exercise to be sure you are working hard enough to see a benefit but not working too hard to be unsafe.
Resting Heart Rate
The rate your heart beats before you begin any exercise. Low resting heart rate - strong heart - can pump more blood with each beat.
Isometric Exercises
Contract or tighten muscles w/o changing length (ex. wall sitting)
Isotonic Exercises
Lifting a resistance through a flu range of motion (ex. bench press)
Anorexia
"Loss of appetite" - a condition of wanting to be thin and lean.
Stress
Non-specific response of the body to any demand made upon it.
How many days a week should you do cardiovascular exercise?
3-7 days
When should flexibility (stretching) be done?
Before & after working out
How many food groups are there and what are they?
5. Grains, Fruits, Vegetables, Milk, Meat/Beans.
Which of the six basic nutrients is the most important?
Water
Which of the six basic nutrients is identified as "stored energy"?
Fats
List four symptoms of stress.
Headaches, fatigue, high blood pressure, and stroke.
Which substance in food is considered to be the building blocks of the body?
Protein
List two foods that are high in fat.
Pizza. Refried beans.
List 3 purposes for warming up the body before exercise.
1) Prepares it for action
2) Decreases the chance of injury
3)
List 3 requirements for an effective goal.
1) Specific -> Definite objective you want to achieve
2) Measurable -> Way to know when you have reached your goal
3) Achievable -> Set a goal that is possible or realistic to achieve
Which fitness component is most important?
Cardiovascular Fitness
Who would have slow twitch fibers?
Marathon Runner
Who would have fast twitch fibers?
Olympic Sprinter
What are 2 reasons for having fat on your body?
1) Shock absorption
2) Regulation of essential body nutrients
Explain how someone can be underweight and over fat.
Thin body type but 25-30+ fat
Give 2 examples of negative coping strategies.
1) Drugs
2) Alcohol
List 2 controllable factors when dealing with your personal fitness level.
1) Physical Inactivity
2) Obesity
Primary Health Risk Factors
Inactivity, obesity, high blood pressure, high cholesterol, stress, smoking, age, heredity and gender.
Benefits of Exercise
reduces fat, builds muscle, boosts immune system, prevents some diseases, cardiovascular benefits, mental health benefits (stress reduction and self-esteem), longer life
Skill Related Fitness Items
Agility, Balance, Power, Reaction Time, Coordination, Speed.
Health Related Fitness Items
Flexibility, Cardiovascular Fitness, Muscular Strength, Muscular Endurance, Body Composition.
Body Composition
The ration of fat to muscle, fat to bone, and other tissues.
Goal Setting Steps
1. Set a realistic goal
2. List steps
3. Find others who can help
4. Checkpoints and evaluate your progress
5. Reward yourself
3 Stages of Heat illness
Cramps, Exhaustion, Stroke.
Benefits of Warming up
- Preparing the body for physical activity
- Reducing risk of musculoskeletal injuries
- Releasing oxygen from myoglobin
- Warming the body's inner core
- Increasing the reaction of muscles
Benefits of Cooling Down
helps prevent blood from pooling in the muscles you were using
prevents tightened muscles from becoming sore
Principle of Overload
Frequency
Intensity
Time
Principles of Training
Specificity
Overload
Progression
Flexibility
the ability to move a body part through a full range of motion
Ligaments
tissue that connects bone to bone
Tendons
tissue that connects muscle to bone
What joint is the most commonly injured?
Knee
Fracture
A break in a bone.
Muscle Strain
injury to skeletal muscle resulting from overexertion or trauma
What does FEMA stand for?
Federal Emergency Management Agency
Where is the femur located?
Thigh bone in the upper leg. also the largest bone in body.
Muscle cells are also known as
Fibers
What type of joint is the shoulder and hip?
Ball and Socket
What diseases are linked to obesity?
Hypertension, diabetes, and heart disease
More than ______ of adults in the U.S. are considered obese.
1/3
What is the minimum amount of physical activity a person should engage in at one time?
10 minutes
Name an example of a vigorous physical activity?
Running
Jumping Rope
Swimming laps
Cardiorespiratory fitness activity is the same as_________.
Aerobic activity
Physical Activity
Any form of exercise or movement.
Weight Bearing Activity
Any activity in which ones feet and legs carry their own weight. examples include walking running tennis aerobic dancing.
What type of activities are swimming, biking, walking briskly, and tennis?
Endurance
What percentage of American adults do not get enough physical activity?
50%
What is the leading cause of death in the US?
Coronary Artery Disease (Heart Disease)
What are the components of the Physical Fitness Test?
Curl Ups
Endurance Walk or Run
Pull ups or Push ups
Shuttle Run
Sit and Reach
Lifestyle Activity
An activity that is a part of your daily routine and promotes good health, such as walking the stairs instead of taking the elevator.
What does RICE stand for?
Rest, Ice, Compression, Elevation
Are water aerobics and step aerobics cardiovascular exercises?
Yes
What percentage of High School Students smoked cigarettes in 2001?
25%
List factors that influence physical fitness.
Physical Activity
Age
Heredity
Environment
What type of cancer is the leading cause of death in the U.S.?
Lung
What type of disease is Cystic Fibrosis?
Neuromuscular
Where should smoke detectors be in your home?
On every floor
Describe an earthquake aftershock.
A shock wave of of similar or lesser intensity that occurs after the main earthquake.
How many repetitions should you perform in one muscle strengthening activity?
5 to 12 repetitions
Define calorie.
a unit of measure of the amount of energy in a food
Frequency
Number of exercise sessions in a week.
Intensity
How hard you exercise
Time
the duration of the exercise session
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