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PE midterm guide
| Question | Answer |
|---|---|
| muscular fitness | muscular strength + muscular endurance |
| muscular strength | the amount of force a muscle can exert |
| muscular endurance | the muscle's ability to do a repetitive movement without tiring |
| why is muscular fitness important | Perform daily tasks more efficiently Improves bone density Improves stability of skeletal system Reduces risk of injury Improves appearance, self-esteem, and confidence Raises BMR (basal metabolic rate), the rate you burn calories while at rest |
| how to improve/maintain muscular strength | work the muscles with near maximum resistance and a low number of repetitions |
| how to improve/maintain muscular endurance | working the muscles using low resistance and a high amount of reps |
| muscular strength FITT formula | frequency- 2-3 times/week intensity- 60%-80% of 1 RM time- 3-8 reps, 1-3 sets type- free weights, selectorized equipment, isotonic, calisthenics |
| muscular endurance FITT formula | frequency- 2-3 days/week intensity- 50%-70% of RM time- 12-20 reps, 4-6 sets type- free weights, selectorized equipment, isotonic calisthenics |
| isotonic | equal tension |
| isometric | tension on muscles without movement |
| isokinetic | same speed |
| repetitions | how many consecutive times you do an exercise |
| set | one group of repetitions |
| muscular fitness principle of overload | lifting more than your muscles are used to by increasing resistance or repetitions |
| muscular fitness principle of progression | as fitness improves, increase resistance, repetitions, or sets |
| muscular fitness principle of specificity | strength or endurance that will only improve the muscles you are working |
| cardiovascular fitness | fitness of the heart, lungs, blood, and blood vessels. the ability of the whole body to do physical exercise for long periods of time |
| respiratory system | lungs and air passages |
| vascular system | blood and blood vessels |
| heart | a fit heart is stronger, and can pump more blood with fewer heart beats |
| varicose veins | twisted and enlarged veins |
| atherosclerosis | condition where the arteries become narrowed and hardened due to buildup of plaque (fats) in the artery wall |
| heart attack | damage to the heart muscle caused by a loss of blood supply due to blocks in the arteries |
| coronary arteries | network of blood vessels that supply the heart |
| aerobic exercise | continuous- 20 minutes rhythmic repetitive keeps heart rate in target zone (65-85 % of age adjusted max HR) |
| cardiovascular fitness FITT principle | F- frequency: minimum of 3 times/ week I- intensity: within your target HR zone T- time: minimum 20 minutes T- type: aerobic exercise |
| cardiovascular fitness principle of overload | increasing the intensity of your workout or activity in order to elevate the heart rate to the target heart zone |
| flexibility | the ability to move a joint through its full range of motion |
| importance of flexibility | reduces risk of injury reduces muscle soreness and tension provides good posture enhances body awareness increases mental and physical relaxation increases ability to perform skilled movements |
| flexibility warm-up | joint rotation + aerobic activity to increase core temperature and get muscles ready to be stretched |
| flexibility activity/workout | dynamic stretching, includes controlled leg and arm movements through full range of motion |
| flexibility cool-down | slow breathing and heart rate + static stretching, stretch to the point of slight discomfort and hold 10-30 seconds |
| static stretching | holding a stretched position |
| dynamic stretching | moving a joint through its full range of motion |
| ballistic stretching | bouncing while stretching (do not use) |
| hyper mobility | the ability to move certain joints beyond straight |
| joint laxity | when a joint allows bones to move in ways not intended |
| arthritis | a disease where the joint becomes inflamed (43 million US) |
| flexibility FITT principle | frequency- At least 3 days a week intensity- stretch to slight discomfort, not pain time- 10-30 seconds, rest 10, repeat type- stretch muscles you will be using in the activity, dynamic and static |
| flexibility principle of overload | stretching muscles farther than normal |
| flexibility principle of progression | as flexibility improves, stretch farther and more frequently |
| flexibility principle of specificity | flexibility only improves in the joints you stretch |
| what does the acronym "RICE" stand for | R est- stay off injury I ce- apply ice on injury for 20 min on, 20 min. off C ompression- wrap injury to secure it E levate- raise injury above heart to reduce swelling |
| body composition | all the tissues that together make up the body |
| obesity | an excess of body fat in which health risks begin to increase leading cause of preventable death directly related to nearly 300,000 deaths per year |
| if you have obesity... | your heart has to work harder you may develop high blood pressure increased chance of stroke causes diabetes causes osteoarthritis causes heart disease |
| underfat | when not enough body weight is composed of fat and can lead to serious health risks |
| anorexia nervosa | mental disorder where you don’t like the way you look so you start starving yourself |
| amenorrhea | associated with women who have less than 10% body fat messes with menstrual cycle |
| why is some fat needed | absorption and use of vitamins insulation protection energy source |
| how you can measure body composition | skinfold calipers hydrostatic weighing impedance machine (tanita scale) |
| one pound of fat equals | 3500 calories |
| fat percentage classification | underfat- M:<5% F: <10% essential fat- M:>5% F: >10% borderline/athletes- M:6-13% F: 11-16% healthy zone- M:14-25% F: 17-32% obesity- M: >25% F: >32% |
| BMI | used to determine health risks in the general population does not indicate true body fat percentage does not take into account muscle mass or bone structure |
| height to weight ratio | underweight <18.5 normal 18.5-24.9 overweight 25-30 obese >30 |
| BMR (basal metabolic rate) | number of calories burned when completely inactive when muscles grow larger BMR goes up and body fat goes down 90% of all calories are metabolized by muscle |
| TBW (total body water) | amount of water retained in the body (pounds) comprises between 50-70% of body weight |
| factors that influence body composition | diet heredity metabolism maturation early fatness physical activity |
Created by:
25gabrielle.myers
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