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PE Assessment
Materials for the End of the Year Assessment
| Term | Definition |
|---|---|
| Benefits of an Active lifestyle | Improved body composition Have more energy and vitality Improved body compositions Health, appearance, performance |
| 5 components of fitness | All components will improve health, performance, appearance |
| Cardiorespiratory Endurance | The ability of the heart, blood, blood vessels and lungs to supply enough oxygen necessary during long periods of physical activity. |
| Muscular Strength | The ability of a muscle or muscles to push or pull with it total force |
| Muscular Endurance | The ability of the muscles to repeat a movement many times or hold a position without stopping to rest |
| Flexibility | The muscles’ ability to move a joint through a full range of motion |
| Body Composition | The combination of bones, tissues, organs (fat free mass) and fat mass. Energy in and energy out (increasing energy in (food in) without decrease the amount of (food out) energy out will cause the body to store fat |
| Maximum heart rate | Age adjusted formula/220- Age |
| 1 gram of Fat | 9 calories |
| 1 gram of Carbohydrates | 4 calories |
| 1 gram of Protein | 4 calories |
| 3 major nutrients that provides energy | Carbohydrates, proteins, fats |
| Proteins | Repairs and builds body tissues, a reserve source of energy when |
| FITT | A formula in which each letter represents a variable that determines the correct amount of physical activity needed to gain better health |
| Frequency | How often an activity is performed each week |
| Intensity | How hard an activity is performed each session |
| Time | How long an activity is performed each session |
| Type | What type of activity is performed |
| Cranium | protects the brain |
| Sternum | Protect the heart and internal organs |
| Ribs | Protect the heart and internal organs |
| Knee cap | Patella |
| Teens need | 8 1/2 to 9 1/4 hours of sleep |
| Triceps | Straightens (extends) the elbow |
| Biceps | bend (flex) the elbow |
| Vertabrae | Protects the spinal column |
| Hamstrings | Location: Back of the upper leg Function: Bends the Knee Strengthening Exercises: Squat, Lunges Importance: to walks and run |
| Gluteals | Location: Buttocks Function: Moves thigh backwards Strengthening Exercises: Squat, Lunges Importance: Jump, climb stairs or walk up hills, do lunges |
| High Calcium Foods | Dark green, leafy vegetables, nuts, diary products, soy product,fortified foods such as cereal and orange juice |
| Sleep | repairs and grow builds memory releases hormones that regulate appetite Most adolescence need 8 ½ to 9 ¼ hours of sleep |
| Bones that are side by side | Ulna/Radius, Tibia/Fibula |
| Bone Density | Weight bearing activities increase bone density; Skipping increases strength in the legs bones;• As muscle contract and place stress on the bone, bone density is increased; The majority of bone density is developed by the teen years |
| Flexibility can be improved by | hold a stretch for 15-30 seconds |
| Static stretching | involves stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period of time. |
| Max level | (86%-100% MHR): very very, difficult to maintain, no talk zone, can not be sustained for more that a few second, consider slowing down. |
| Frequency-Cardiorespiratory Endurance | 5 to 7 sessions per week |
| Frequency-Muscular Endurance | 3 session per week |
| Good Muscular Endurance will allow you to .. | olding a gallon of milk for a long period |
| Total body weight is | Fat mass |
| Store fat when... | Energy in and energy out (increasing energy in (food in) without decrease the amount of (food out) energy out will cause the body to store fat. |
| Ways to improve body composition | Eating a nutritious diet, engaging in cardiorespiratory endurance activities and maintains a strong muscular system will improve your body composition. |
| Time-Body composition | 15-30 seconds |
Created by:
Teacher1234
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