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PE Final 9th grade
| Term | Definition |
|---|---|
| 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
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