PE B EOC Review for NJH Boise Semester 2
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| Name and define the Five Parts of health -related fitness?(First 3) | Cardio respiratory endurance- ability of the body to supply fuel during an activity.
Muscular strength- Ability of a muscle to exert force during an activity.
Muscular Endurance- Muscle to continue preforming without fatigue.
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| Name and define the Five Parts of health -related fitness?(Last 2) | Body Composition- relative amount of fat, muscle, and bone.
Flexibility- Range of motion around a joint.
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| What is a sedentary lifestyle? | A type of lifestyle with little to no physical activity.
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| What are some health risks associated with a sedentary lifestyle? | Increased risk of cancer, anxiety, depression, coronary heart disease.
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| Why is knowing your personal family health history important? | To know if you could be at risk to any hereditary diseases.
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| What is a risk factor? | Something that increases your likelihood of developing a disease
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| Name the 3 categories of risk factors for disease? | Behavioral, Genetics, Environmental
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| What is a barrier to exercise? | Anything that can keep or discourage you from exercise
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| Name three barriers | I don't like to sweat, don't know how, not enough time.
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| How many hours of sleep are needed for students? | 9 1/2 hours of sleep
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| Why is sleep important? | Heals the heart and blood vessels, rests muscles, prevents heart disease, kidney disease, high blood pressure, diabetes, and stroke
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| What is the F.I.T.T. Principle? | F= Frequency- how often
I= Intensity- how hard
T= Time- how long
T= Type- of what
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| How do you calculate your target heart rate zone? | 220- age= MHR(Max Heart Rate)
MHR x .65=low
MHR x .85= high
Target is between low and high
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| Define Aerobic | Cardio, requires pumping of oxygenated blood by the heart delivered to the working muscles.
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| Define Anaerobic | Short, high intensity, demand for oxygen exceeds the body's oxygen supply.
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| Define Interval Training | Interval Training in which an athlete alternates between two activities, requiring different rates of speed, degree, or effort.
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| What is Max Heart Rate and how do you calculate it? | Is the upper limit of what your cardiovascular system can handle during a workout.
220-age=MHR(Max Heart Rate)
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| Name three things about the human heart? | It is a muscle, pumps oxygenated blood, keeps you alive.
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| Is it better to have a higher or lower resting heart rate, why? | Lower, it means your cardiovascular system is in better shape
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| What does a high resting heart rate generally indicate? | That you are out of shape, your odds increase of early death.
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| What type of activities best burn fat? | Aerobic Cardio such as; walking, running, cycling, rowing, swimming, jump rope.
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| What does exercising in your target heart zone feel like? | Harder, discomfort, high heart rate.
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| What is an antagonistic muscle? | Movement Muscle Pairs, one releases as the other contracts thus generating movement.
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| Define Hypertrophy | The enlargement of an organ or tissue from the increase in the size of its cells.
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| Define Concentric Contraction | Concentric= Muscles shortening
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| Define Eccentric Contraction | Eccentric= Muscles elongating
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| Define atrophy | Wasting away, Degrading due to the degeneration of cells.
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| What muscle are worked for the following exercise? Push up | Deltoids and pecs
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| What muscle are worked for the following exercise? Curls( Bicep Curls) | Bicep, shoulder, deltiods
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| What muscle are worked for the following exercise? Lunges | Glutes, hips, hamstrings, quadriceps, abs
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| What muscle are worked for the following exercise? Dips | Deltoids, abs, triceps, biceps, lats, traps
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| What muscle are worked for the following exercise? Heel Raises | gastrocnemius (calf muscle)
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| What muscle are worked for the following exercise? Squats | Glutes, quads, hamstrings
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| What is the antagonistic muscle group for biceps? | Triceps
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| What is the antagonistic muscle group for Hamstrings | Rectus Femoris ( hip muslces)
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| What is the antagonistic muscle group for Tibialis Anterior? | gastrocnemius (calf muscle)
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| To build muscle strength what weight lifting rule should you follow? (how many reps of what kind of weight) | 3-8 reps of 1-3 sets, 60%-80% of 1rm
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| When lifting weights how often should you lift for the same muscle group to see improvements? | 2-3 days a week
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| When building muscular endurance what weight training program should you follow? | 2-3 days/week, 50%-70% of 1rm, 12-20 reps of 4-6 sets
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| Explain the principle of progression | Keep improving and getting better by adjusting your workouts as you become more fit.
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| How many calories are in a pound? | about 3500
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| If you ate 500 excess calories daily for 2 weeks how much weight would you gain? Options Below \/\/\/\/\/\/ .8lb, 1lb, 2lb, 4lb | about 2 pounds
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| What percentage of body fat is considered healthy for females and males? | Female=14-24%
Male= 6-17%
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| Name the 6 essential nutrients | Protein, carbs, fat, vitamins, minerals, water.
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| The three essential nutrients that provide calories are? | Carbs, protein, and fat.
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| The best way to control weight is to...? | Eat healthier, eat less junk, and exercise frequently.
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| What is the most important nutrient? | Protein
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| Define Metabolic Rate | The rate at which metabolism occurs in a living thing.
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| Why is fitness testing before you make a Fitness Plan important? | So that you have a guideline and goals to work off of.
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| The sit and reach is checking your flexibility in which muscle group? | Hamstrings
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| The mile run is testing which part of fitness? | Cardio respiratory system
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| What is a Smart Goal? | S= Specific
M= measurable
A= Attainable
R= Relevant
T= Time oriented
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| Why should you follow a fitness plan? | So you can better and more accurately work for your goals
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| What does R.I.C.E. stand for? | Rest, ice , compression, elevation
It is used for treating injuries.
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| What is a sprain? | Stretching or tearing of ligaments
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| What is a strain? | Stretching or tearing of a muscle or tendon.
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