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PE Final 9th grade

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Term
Definition
physical fitness   capacity of the whole body to function at optimum efficiency  
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Controllable Health Risk Factors   , smoking, obesity, inactivity, stress, diet, blood pressure  
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Uncontrollable Health Risk Factors   age, gender, heredity  
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Name the 5 health related components   Flexibility, body composition, muscular endurance, cardiovascular endurance, muscular strength  
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Flexibility   the range of movement possible at various joints  
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Muscular Endurance   ability to use muscles for a long period of time.  
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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.  
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Cardiovascular endurance-   the ability of the heart, blood, blood vessels, and respiratory system to supply oxygen and necessary fuel to muscles during exercise.  
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muscular strength   - the ability of muscles to exert force one time.  
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Name the 6 skill related components   agility, balance, coordination, power, reaction time, speed  
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Agility   changing directions rapidly and always having your body under control  
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Balance   being able to keep an upright position while standing or moving still (i.e. ice skating, skiing, surfing and gymnastics)  
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Coordination   integration of eye, hand and foot movement  
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Power   a combination of strength and speed  
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Reaction Time   the amount of time needed to move once the senses signal the need to move  
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Speed   the ability to cover a distance in a short period of time  
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How do you treat physical injuries?   RICE (rest, ice, compression, elevation)  
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Overuse Injury   an injury caused by not following the correct progression, doing an exercise too much, too soon or too often  
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Threshold Training   the minimum amount of overload needed to build physical fitness  
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Principle of Overload   pushing your body beyond what it normally does in order to increase fitness levels  
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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)  
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Principles of Progression   as the body adapts to the exercise load, increase the intensity and/or time slightly  
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Principle of Specificity   performing specific exercises that focus on a specific part of the body or specific need or goal.  
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What is the national guideline for exercise?   60 min/day. 20 min of vigorous activity 3x/wk  
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dynamic stretching   stretching muscles by performing specific movements  
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ligaments   Strong, fibrous tissue that connects bone to bone  
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tendons   Soft tissue that connects muscle to bone  
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muscle   Soft tissue that surrounds bone  
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static stretching   holding a stretch for 15-30 seconds  
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ballistic stretching   bouncing when you stretch  
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What does ROM stand for?   Range of Motion  
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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  
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artheroscerosis   Build up of fatty deposits on the artery walls  
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Target heart rate zone   where you want your heart rate when exercising- 60-90% of your maximum heart rate  
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recovery heart rate   the amount of time it takes your heart rate to return to within 10 beats pre-exercise heart rate  
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Maximum Heart Rate   using the constant number of 220 and subtract your age  
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systolic   blood pressure during the contraction phase of the heart cycle  
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diastolic   blood pressure during the relaxation phase of the heart cycle  
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Atrophy   wasting away of muscle tissue  
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isometric exercises   exercises in which one contracts muscles but does not move body parts  
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isotonic exercises   exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising a resistance  
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isokinetic   exercises done with special machines that allow for maximum resistance over the complete range of motion  
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How should you lift for muscular strength?   3 sets of 4-8 repetitions (more weight, less reps)  
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How should you lift for muscular endurance?   3 sets of 12-20 repetitions (less weight, more reps)  
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Protein   Nutrients needed for growth and repair of body tissues  
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Carbohydrates   Nutrients that are the body’s primary energy source  
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Cholesterol   waxy, fat-like substance that builds up in the artery walls  
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obesity   Excessive deposits of fat on the body  
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body composition   Ratio of fat to muscle, bone and other body tissues  
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overweight   exceeding your desirable body weight by 10 percent  
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spot reduction   an exercise myth that people believe that exercising muscles in a particular area of the body will remove fat from that area  
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What percent of your body weight is water?   70-75%  
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WHy is body fat important?   to insulate the body from the heat and cold  
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BMI- Body Mass Index   a mathematical equation that uses your height and weight to measure body composition  
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BOdy Fat Percentage   the calculated amount of body fat within the body  
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Essential Body Fat   the amount of fat you need to stay alive  
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Side effects of steroids   increased risk of cancer, decrease testicle and breast size, liver and kidney damage  
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