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PE Midterm
Study guide for the midterm
| Term | Definition |
|---|---|
| How many students who leave high school inactive stay inactive? | 9 out of 10 |
| What modern technologies have replaced everyday activities | Automobile, video games, computer, television, golf carts, drive through car washes, moving sidewalks, etc. |
| Leading causes of death in the 1900's? | Pneumonia, tuberculosis, gastroenteritis, and influenza |
| Leading cause of death today? | Accidents, heart disease, cancer, and stroke |
| Why is fitness important? | The leading cause of death is related to an inactive lifestyle |
| Is fitness a destination? | No it is an ongoing road |
| What are the barriers to physical activity and lifestyle changes? | No time, don't like to sweat, don't know how, exercise is not for me, and it is uncomfortable. |
| Benefits from exercise | Appearance, sleep and concentrate better, improved self esteem and confidence, improved respiration, improved cardiac output, improved muscular strength and endurance, increased bone density, improved body composition, and increase flexibility |
| muscular strength | the amount of force a muscle can exert |
| muscular endurance | the muscles ability to do a repetitive movement many times without getting tired |
| why is muscular fitness important | tasks are easier, better confidence and body image, helps bones/posture/stability, reduces risk of injury, raises your BMR |
| what is BMR | basal metabolic rate-rate at which you burn calories at rest |
| how do you increase muscular strength | working the muscles with near ax resistance and a low number of repetitions-fewer than eight |
| how do you increase muscular endurance | working the muscles using light resistance and a high number of repetitions-more than eight |
| FITT Principle for muscular strength | F-2 to 3 days a week I-60 to 86 % of 1 RM T-3-8 reps 1-3 sets T-free weights, selected equipment, isotonic, and calisthenics |
| isotonics | same weight-resistance doesn't change |
| ismoetric | providing force without any movement |
| calisthenics | body weight exercises |
| FITT Principle for muscular endurance | F-2 to 3 days a week I-20-70 % of 1 RM T-12-20 reps 4-6 sets T-free weights, selected equipment, isometric, isotonics, calisthenics |
| Principle of Overload | lifting more than your muscles are used to buy increasing resistance and repetitions |
| Principle of Progression | as your muscle fitness improves, you will need to increase your reps and resistance |
| Principle of Specificity | work muscles you want to improve |
| What is cardio respiratory fitness | fitness of heart, lungs, blood, and blood vessels |
| respiratory system | lungs, air passages |
| vascular system | blood, blood vessels |
| heart | a fit heart is stronger, and can pump more blood in less amount of time |
| what happens to the system after lack of exercise and poor nutrition | vericose veins, astheroscerlosis, coronary arteries, heart attack |
| basic facts about the heart | muscles, pumps blood and carbon dioxide, best about 70 times pre minute, fit person-heart beats less |
| Best type of exercise? | aerobic excercise |
| aerobic excercise | continuous-20 minutes, repetitive, rythmical, keeps heart rate in target zone |
| FITT principle for cardio | F-minimum of three times a week I-within your target heart rate zone T-minimum 20 minutes T-aerobic exercise |
| Flexibility | ability to move a jonint through full range of motion |
| Why is flexibility important? | reduces risk of injury, reduces muscle soreness, reduces muscle tension, provides good posture, enhances body awareness, increases mental and physical relaxation, and increases ability to perform skilled movement |
| warm up | joint rotation, aerobic activity, increased core temperature |
| activity | dynamic stretching |
| cool down | slow breathing and heart rate, static stretching |
| types of stretching | static, dynamic |
| muscles that need the most stretching | pectorals, deltoids, hip flexors, hamstrings, adductors, gastroenemius, erector spinae |
| hypermobility | ability to move certain joints beyond straight |
| joint laxity | when a joint allows a bones to move in a way not intended |
| arthiritis | joint becomes inflamated |
| FITT Principle | F-at least 3 days a week I-stretch to slight discomfort T-each stretch 10-30 second, 10 second rest T-stretch muscles you will be using in the activity |
| Principle of overload | stretching muscles farther than normal |
| principle of progression | as flexibility improves, stretch farther longer, more frequentley |
| principle of specificity | flecibility improves in the joints you stretch |
| How to maintain | continue to stretch |
| RICE | R-rest I-ice C-compression E-elevation |
| Body Composition | all of the tissues together that make up the body fat free mas+fat mass |
| Why is it importnat to understand | having too much or too little fat can both lead to serious health risks |
| obesity | excess of body fat, leading cause of preventable death, realted to 30,000 deaths a year, heart has to work harder, increased chance of stroke, and diabetes |
| osteoarthiritis | degeneration in cartilage of joints |
| underfat | opposite of obesity, too little body fat that causes health risks |
| aneroxia nervosa | still taking reduced calories, but owrking out way more |
| amenorrhea | associated with women with less than 10% bodyfat |
| why is some fat needed? | use of vitamins, insulation, protection around organs, energy source |
| how do we measure body fat composition | skinfold calipers, hydrostatic weighing, impedance machine, |
| Fat free mas | bone, water, blood, tendons, measure in pounds, |
| BMI | used to determine health risks, does not indicate treu body fat percentage, does not take into account bones or muscles |
| TBW-total body water | amount of water expressed in pounds, 50-70% of total body weight |
| what are some factos that unfluence body composition | diet, hereditatry, metabolism, maturation, early fatness, physical activity |
| activities that influence | lifetime activites, aerobic activiters, acitve sports, strength and muscle endurance activities |
Created by:
25ashyia.wills