Question | Answer |
Ex. of Moderate-Intensity physical activity | walking, climbing stair, household chores, and yard work |
Ex. of Aerobic Activities | cycling, brisk walking, running, dancing, and most team sports |
Aerobic Activities... | raise your heart rate |
Ex. of Strength Training | push ups, pull ups, rowing lifting weights |
Ex. of flexibility exercises | stretching, gymnastics, martial arts, ballet, & Pilates |
Specificity | choosing the right types of activities to improve a given element of fitness |
Overload | exercising at a level that is beyond your regular daily activities |
Progression | gradually increasing the demand on your body |
Regulatory | working out on a regular basis |
Resting Heart Rate | number of time your heart beats per minute |
What are your personal needs of working out? | ○ Cost
○ Schedule
○ Fitness level
○ Current overall health
○ Personal safety |
What are the stages of working out? | warm up, work out, cool down |
warm up | a gentle cardiovascular activity that prepares muscles for work |
work out | the part of a exercise session when your exercising at your highest peak |
cool down | a lower level activity that prepares your body to return to a resting state |
What is the FITT formula? | ○ F-frequency of the workout
○ I- intensity of workout
○ T-type of activity
○ T-time of duration of workout |
What are some safety precautions | ○ Use the correct safety equipment for activity
○ Pay attention to other people objects & weather
○ Play at skill level
○ Warm up before and cool down after
○ Obey all rules
○ Practice good sportsmanship |
What is the PRICE Procedure? | ○ Protect affected area ○ Rest the muscle or joint ○ Ice the affected area ○ Compress the affected area to reduce swelling ○ Elevate the injury area to keep the swelling down |
What are some minor injuries? | ○ Muscle cramps
○ Strains
○ Sprains |
What are some major injuries? | ○ Fractures
○ Dislocation
○ Concussions |
What do you wear when cycling? | helmet |
In contact sports what do boys wear? | a cup |
In contact sports what do girls wear? | a sports bra |
The right equipment can.... | prevent injuries |
Fractures | broken bones that cause severe pain and swelling |
Dislocation | when a bone pops out of its normal positions |
Concussion | an injury to the brain that can result in a severe headache, unconsciousness, or memory loss |
Sprain | injuries to the ligaments around a joint |
Strains | overstretching and tearing a muscles |
Muscle Cramps | sudden sometimes painful contraction of muscles |
Frostbite | damage to the skin and tissue caused by extreme cold |
Hypothermia | dangerously low body temperature |
Heat Exhaustion | a form of physical stress on the body caused by overheating |
Heat Stroke | a dangerous condition in which the body loses its ability to cool itself through perspiration |