PE Final 9th grade
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
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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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