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Ch. 12 L3 & L4
Nutrition
| Question | Answer |
|---|---|
| Ex. of Moderate-Intensity physical activity | walking, climbing stair, household chores, and yard work |
| Ex. of Aerobic Activities | cycling, brisk walking, running, dancing, and most team sports |
| Aerobic Activities... | raise your heart rate |
| Ex. of Strength Training | push ups, pull ups, rowing lifting weights |
| Ex. of flexibility exercises | stretching, gymnastics, martial arts, ballet, & Pilates |
| Specificity | choosing the right types of activities to improve a given element of fitness |
| Overload | exercising at a level that is beyond your regular daily activities |
| Progression | gradually increasing the demand on your body |
| Regulatory | working out on a regular basis |
| Resting Heart Rate | number of time your heart beats per minute |
| What are your personal needs of working out? | ○ Cost ○ Schedule ○ Fitness level ○ Current overall health ○ Personal safety |
| What are the stages of working out? | warm up, work out, cool down |
| warm up | a gentle cardiovascular activity that prepares muscles for work |
| work out | the part of a exercise session when your exercising at your highest peak |
| cool down | a lower level activity that prepares your body to return to a resting state |
| What is the FITT formula? | ○ F-frequency of the workout ○ I- intensity of workout ○ T-type of activity ○ T-time of duration of workout |
| What are some safety precautions | ○ Use the correct safety equipment for activity ○ Pay attention to other people objects & weather ○ Play at skill level ○ Warm up before and cool down after ○ Obey all rules ○ Practice good sportsmanship |
| What is the PRICE Procedure? | ○ Protect affected area ○ Rest the muscle or joint ○ Ice the affected area ○ Compress the affected area to reduce swelling ○ Elevate the injury area to keep the swelling down |
| What are some minor injuries? | ○ Muscle cramps ○ Strains ○ Sprains |
| What are some major injuries? | ○ Fractures ○ Dislocation ○ Concussions |
| What do you wear when cycling? | helmet |
| In contact sports what do boys wear? | a cup |
| In contact sports what do girls wear? | a sports bra |
| The right equipment can.... | prevent injuries |
| Fractures | broken bones that cause severe pain and swelling |
| Dislocation | when a bone pops out of its normal positions |
| Concussion | an injury to the brain that can result in a severe headache, unconsciousness, or memory loss |
| Sprain | injuries to the ligaments around a joint |
| Strains | overstretching and tearing a muscles |
| Muscle Cramps | sudden sometimes painful contraction of muscles |
| Frostbite | damage to the skin and tissue caused by extreme cold |
| Hypothermia | dangerously low body temperature |
| Heat Exhaustion | a form of physical stress on the body caused by overheating |
| Heat Stroke | a dangerous condition in which the body loses its ability to cool itself through perspiration |
Created by:
sossenkopp
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