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PE Final 9th grade

physical fitness capacity of the whole body to function at optimum efficiency
Controllable Health Risk Factors , smoking, obesity, inactivity, stress, diet, blood pressure
Uncontrollable Health Risk Factors age, gender, heredity
Name the 5 health related components Flexibility, body composition, muscular endurance, cardiovascular endurance, muscular strength
Flexibility the range of movement possible at various joints
Muscular Endurance ability to use muscles for a long period of time.
Body Composition- Ratio of fat to muscle, bone and other body tissues. Important to know to help achieve you ideal body weight with an appropriate level of body fat.
Cardiovascular endurance- the ability of the heart, blood, blood vessels, and respiratory system to supply oxygen and necessary fuel to muscles during exercise.
muscular strength - the ability of muscles to exert force one time.
Name the 6 skill related components agility, balance, coordination, power, reaction time, speed
Agility changing directions rapidly and always having your body under control
Balance being able to keep an upright position while standing or moving still (i.e. ice skating, skiing, surfing and gymnastics)
Coordination integration of eye, hand and foot movement
Power a combination of strength and speed
Reaction Time the amount of time needed to move once the senses signal the need to move
Speed the ability to cover a distance in a short period of time
How do you treat physical injuries? RICE (rest, ice, compression, elevation)
Overuse Injury an injury caused by not following the correct progression, doing an exercise too much, too soon or too often
Threshold Training the minimum amount of overload needed to build physical fitness
Principle of Overload pushing your body beyond what it normally does in order to increase fitness levels
Name and describe each part of the FITT principle F=Frequency (how often you exercise) I-Intensity (how hard you exercise) T=Time (how long you exercise) T=Type (type of exercise)
Principles of Progression as the body adapts to the exercise load, increase the intensity and/or time slightly
Principle of Specificity performing specific exercises that focus on a specific part of the body or specific need or goal.
What is the national guideline for exercise? 60 min/day. 20 min of vigorous activity 3x/wk
dynamic stretching stretching muscles by performing specific movements
ligaments Strong, fibrous tissue that connects bone to bone
tendons Soft tissue that connects muscle to bone
muscle Soft tissue that surrounds bone
static stretching holding a stretch for 15-30 seconds
ballistic stretching bouncing when you stretch
What does ROM stand for? Range of Motion
How does FITt apply to flexibility? F-stretch muscle groups daily, I-Stretch the muscle beyond its normal length, T-hold each stretch for 15-30 seconds
artheroscerosis Build up of fatty deposits on the artery walls
Target heart rate zone where you want your heart rate when exercising- 60-90% of your maximum heart rate
recovery heart rate the amount of time it takes your heart rate to return to within 10 beats pre-exercise heart rate
Maximum Heart Rate using the constant number of 220 and subtract your age
systolic blood pressure during the contraction phase of the heart cycle
diastolic blood pressure during the relaxation phase of the heart cycle
Atrophy wasting away of muscle tissue
isometric exercises exercises in which one contracts muscles but does not move body parts
isotonic exercises exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising a resistance
isokinetic exercises done with special machines that allow for maximum resistance over the complete range of motion
How should you lift for muscular strength? 3 sets of 4-8 repetitions (more weight, less reps)
How should you lift for muscular endurance? 3 sets of 12-20 repetitions (less weight, more reps)
Protein Nutrients needed for growth and repair of body tissues
Carbohydrates Nutrients that are the body’s primary energy source
Cholesterol waxy, fat-like substance that builds up in the artery walls
obesity Excessive deposits of fat on the body
body composition Ratio of fat to muscle, bone and other body tissues
overweight exceeding your desirable body weight by 10 percent
spot reduction an exercise myth that people believe that exercising muscles in a particular area of the body will remove fat from that area
What percent of your body weight is water? 70-75%
WHy is body fat important? to insulate the body from the heat and cold
BMI- Body Mass Index a mathematical equation that uses your height and weight to measure body composition
BOdy Fat Percentage the calculated amount of body fat within the body
Essential Body Fat the amount of fat you need to stay alive
Side effects of steroids increased risk of cancer, decrease testicle and breast size, liver and kidney damage
Created by: stacylegge