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