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MAPEH > 1 Physical Fitness > Flashcards

1 Physical Fitness Flashcards

1
Q

is a state of health and well-being and more specifically, the
ability to perform aspects of sports, occupations and daily activities.

A

Physical Fitness

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2
Q

Is the capacity of each individual to accomplish daily tasks with alertness and
vigor.

A

Physical Fitness

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3
Q

In order for the exercise to be effective, it
must be done ____________, __________
and __________.

A

at the right frequency
intensity
duration

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4
Q

CARDIOVASCULAR health depends on
maintaining _________________________.

A

good cardiovascular endurance

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5
Q

Finding your target heart range.

A

Sit quietly for five minutes and then take your pulse. (resting heart rate)

Subtract your age from 220 to find your maximum heart rate. For example, if you
are 16, your maximum heart rate will be 204.

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6
Q

For every workout to be effective, it needs to follow the F.I.T.T. formula,
meaning_____________

A

FREQUENCY, INTENSITY, TIME/DURATION and type of activity.

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7
Q

This is the part of the exercise program when the activity is performed at its highest
peak.

A

WORKOUT

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8
Q

is the schedule of workouts three to four times a week. It depends partly on one’s fitness goals and type of activity to do.

A

FREQUENCY

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9
Q

this allows one to reach overload and will improve your fitness level. Start slowly to build endurance.

A

INTENSITY

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10
Q

slowly build up the amount of time you spend doing a specific physical activity. Then , have rest for one or two minutes between sets. Vary also
the exercises to strengthen your muscles in the full range of motion.

A

TIME/DURATION

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11
Q

Frequency

A

How often you do you exercise?

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12
Q

Intensity

A

How hard do you do the exercise?

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13
Q

Time/ Duration

A

How long will you be doing the actvity?

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14
Q

This is the end part of the workout. Avoid doing in an abrupt manner.
This is an activity preparing the muscles to return to a resting state.
It is slowing down the activity.
Continue doing this for about five minutes and another is allotted for stretching.

A

COOL-DOWN

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15
Q

2 types of tests in physical fitness

A

pre-test
post-test

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16
Q

ELEVEN COMPONENTS OF PHYSICAL FITNESS

A

agility
balance
power
speed
body composition
reaction time
cardiovascular endurance
coordination
muscular endurance
muscular strength
flexibility

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17
Q

the ability to move quickly and change direction with ease. This describes
both physical and mental agility.

A

AGILITY

18
Q

ladder drills
hurdle drills
Agility Balls
Balloon Drills
Cone Drills
Medicine Ball Drills

A

example exercises to improve agility

19
Q

the ability to stay upright or stay in control of one’s body movement.

A

BALANCE

20
Q

Balance on one foot
Single leg lift
Single leg side lift
Leg lift with dumbbells
Balance on a stability ball
Balance walk

A

example exercises to improve balance

21
Q

(balance)
can be ________ or_________

A

static
dynamic

22
Q

The proportion of fat and fat free mass (muscle, bone, organs and water) in the
body.
this is the composition of your body in terms of a percentage weight or mass.

A

body composition

23
Q

Balance Diet
Healthy Nutrition Plan
Understanding Energy Balance
Physical Activity/Exercise 30 – 60 minutes a day

A

Improving Body Composition

24
Q

this can be improved by doing several types of
aerobic conditioning.

A

CARDIOVASCULAR ENDURANCE

25
Q

Improves blood pressure
Decreases risk of developing colon cancer
Reduced insulin needs
Decreases risk of cardiovascular disease
Helps to reduce body parts
Relieves symptoms of depression and anxiety
Enhances performance of work and recreational activities.
Increases HDLs or the High-density lipoprotein (the good cholesterol)
Decreases LDLs or the Low-density lipoprotein ( the bas cholesterol)

A

IMPORTANCE OF CARDIOVASCULAR EXERCISE

26
Q

the ability to move two or more body parts under control, smoothly
and efficiently.

A

COORDINATION

27
Q

Ball or Balloon Toss
Jump Rope
Balance Exercises
Target Exercises
Juggling and Dribbling

A

example exercises to improve coordination

28
Q

defined as the range of motion of your joints or the ability of your
joints to move freely.

A

FLEXIBILITY

29
Q

example exercises to improve flexibility

A

stretching
yoga
tai chi
pilates

30
Q

Improve the range of motion of joints and muscles
Decreases the risk of injury
Reduce muscle soreness post work-out
Improve overall performance

A

BENEFITS OF FLEXIBILITY TRAINING

31
Q

Regular physical activities and
healthy behavior ensures positive
effects on the following body system:

A
  • Cardiovascular system
  • Respiratory system
  • Nervous system
32
Q

the ability of a muscle or group of muscles to sustain
repeated contractions against a resistance for an extended period of time.

A

MUSCULAR ENDURANCE

33
Q

Taking the stairs instead of using the elevator
Walking to work if possible

A

Example of Muscular Endurance Activities

34
Q

the ability of a muscle group to develop maximal contractile
force against a resistance in a single contraction and a phrase used liberally in the Fitness and athletic world.

A

MUSCULAR STRENGTH

35
Q

ABDOMINAL CRUNCHES,
BENCH PRESS,
DUMBBELL SHRUGS,
SQUATS,
LEG AND CALF PRESS

A

MUSCULAR STRENGTH EXERCISES

36
Q

the ability to exert maximum muscular contraction instantly in an explosive burst of movements.

A

POWER

37
Q

the time it take for a person to react to certain stimulus. It also
assess a person’s quickness

A

REACTION TIME

38
Q

an important aspect and the ability to exert force.

A

SPEED

39
Q

lifting weights
working with resistance bands
heavy gardening
climbing stairs
hill walking
cycling
dance
push-ups, sit-ups and squats

A

example exercises to improve muscular strength

40
Q

Box Jumps
Explosive Push Ups
Burpees
Double Unders
Barbell Curl

A

example exercises to improve power

41
Q

Reactive Gear Dril
Reactive Sprint and Backpedal Drill
Wave Drill
Shuffle Reaction Ball Drill
Ball Drops Drill

A

exercises to improve reaction time

42
Q

Lunges
Run Several Sprints in a Row
Side Throws
Forward/Backward Shuffles
Reactive Crossovers
Jump Rope

A

exercises to improve speed

MAPEH (6 decks)

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