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1ST SEM: PHYSICAL EDUCATION AND HEALTH 1 & 2 > Module 1: The Healthiest and Fittest ME > Flashcards

Module 1: The Healthiest and Fittest ME Flashcards

1
Q

The combination of all the tissues that make up the body such as
bones, muscles, organs, and body fat.

A

Body Composition

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2
Q

The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.

A

Cardiovascular Endurance

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3
Q

The ability to use your joints fully through a wide range of motion.

A

Flexibility

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4
Q

The ability to use muscles for a long period of time without tiring.

A

Muscular Endurance

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5
Q

The ability of the muscles to lift a heavy weight or exert a lot of force
one time.

A

Muscular Strength

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6
Q

A person who is free from illnesses and can do physical or sports activities and still has
an extra energy to do more activities is considered to be physically fit. Physical fitness is a
combination of health fitness and body fitness.

A

Physical Fitness

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7
Q

This is primarily associated with disease prevention and functional health. Participating
in regular health-related fitness helps you control your weight, prevents diseases and illness,
improves mood, boosts energy and promotes better sleep.

A

Health Related Fitness

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8
Q

The ability to change body positions quickly and keep the body under control when moving.

A

Agility

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9
Q

The ability to keep the body in a steady position while standing and moving.

A

Balance

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10
Q

The ability of the body parts to work together when you perform an activity.

A

Coordination

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11
Q

The ability to combine strength with speed while moving.

A

Power

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12
Q

The ability to move quickly once a signal to start moving is received.

A

Reaction Time

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13
Q

The ability to move all or a part of the body quickly.

A

Speed

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14
Q

It refers to the soundness of the heart and lungs which contributes to the ability to resist disease.

A

Organic Vigor

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15
Q

______ according to a study by Buckworth and Dishman, is the “planned, structured,
repetitive bodily movements that someone engages in for the purpose of improving or
maintaining physical fitness or health.

A

Exercise

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16
Q

________ activities, also called endurance activities, are physical activities in which people
move their large muscles in a rhythmic manner for a sustained period.

A

Aerobic

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17
Q

This kind of activity, which includes resistance training and lifting weights, causes the body’s muscles to work or hold against an applied force or weight.

A

Muscle-Strengthening Activity

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18
Q

This kind of activity (sometimes called weight-bearing or weight-loading activity) produces a force on the bones that promotes bone growth and strength.

A

Bone-Strengthening Activity

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19
Q
  1. Lack of time
  2. Social Support
  3. Lack of Energy
  4. Lack of Motivation
  5. Fear of Injury
  6. Lack of Skill
  7. High Costs and Lack of Facilities
  8. Weather Conditions
A

Barriers to Physical Activities

20
Q
  • capacity of the body to do activities without exhaustion
  • health related and skill-related fitness
A

Physical Fitness

21
Q

-exercises done with the intention of improving one’s physical health
-includes maintaining a healthy lifestyle
-cardiovascular endurance, flexibility, muscular endurance, muscular strength, and body
composition

A

Health Related Fitness

22
Q
  • capacity to perform during games and sports
  • agility, balance, coordination, power, reaction time, and speed
A

Skill-related fitness

23
Q
  • ability of the lungs, heart, and blood vessels to deliver enough oxygen to the cells to
    meet the needs of long-term physical activity
A

Cardiovascular endurance

24
Q
  • capacity of the muscle to produce force during a relatively short period of time
  • push-ups, sit-ups, lifting, squats
A

Muscular strength

25
Q
  • highest amount of t=force that a muscle group is able to push or pull in a single contraction
  • circuit training, bodyweight exercises
A

Muscular endurance

26
Q
  • ability of joint or group of joint to move through their full range of motion without pain or restriction
  • squats, lunges, and stretching
A

Flexibility

27
Q
  • stretching and holding a muscle for
    10-30 seconds
  • may increase the risk of injury prior
    to activities that rely on joint support
    such as weight training
  • best reserved for cool down phase
A

Static Stretching

28
Q
  • activities or movements that take
    your muscles and joints through a
    full range of motion
  • usually done during warm-ups
  • shoulder rotations, leg swings,
    walking lunges, trunk twists
A

Dynamic Stretching

29
Q
  • exercises that include and stretch
    the muscle during movements
  • pilates, yoga, tai chi, barre
  • to wake up the muscles that are
    needed for upcoming exercises
  • done before endurance and
    strength training
A

Dynamic Exercises

30
Q
  • how much of our body is made up of fat, bones, and muscle
  • a way to figure out if a person is aa healthy weight for their body
  • burpees, push-ups, squat jumps, lunges, planking
A

Body composition

31
Q
  • movement of the body that requires the work of skeletal muscles
  • any movement of the body requiring energy is considered physical activity
  • any movement of the body that requires energy expenditure
A

Physical Activity

32
Q
  • not all physical activity is exercise
  • planned, structured, and purposeful physical activity
  • the goal is to increase physical fitness
A

Exercise

33
Q
  • repetitive movements of large muscle groups done for a long time
  • improves cardio-respiratory fitness and body composition
  • walking, jogging, cycling, and swimming
A

Aerobic Exercises

34
Q
  • movements with added resistance for a determined amount of repetitions
  • improves muscular strength, muscular endurance, and body composition
  • exercises with dumbbells, weight machines, kettlebells, and resistance bands
A

Resistance Training

35
Q
  • Domestic / Household- vacuuming, completing yardwork, clearing the dishes
  • Transportation- biking to work, walking to school
  • Occupational- lifting or handling weights for work or engaging in exerting physical activity
  • Leisure time- physical activity which is completed during an individual’s leisure time
A

Domains of Physical Activity

36
Q
  • Lack of time- busy schedules
  • Social Support- without encouragement and company
  • Lack of energy- feeling tired or low energy
  • Lack of motivation- challenging to stay committed
  • Fear of injury- concerns about getting hurt
  • Lack of skill- hesitant to try, not knowing how to do certain activities
  • High cost and lack of facilities- expensive gym membership or limited facilities
  • Weather conditions- bad weather
A

Barriers to Physical Activity

37
Q
  • patterns and behaviors surrounding how, when, and what people eat
A

Eating Habits

38
Q
  • balanced meals, portion control, regular mealtimes, nutrient-rich foods
A

Good Eating Habits

39
Q
  • skipping meals, overeating, consuming too much junk foods
A

Bad Eating Habits

40
Q
  • to assess overall physical fitness levels by conducting cardiovascular, muscle endurance and flexibility tests
  • to track fitness levels and make improvements
A

Fitness Self-Assessment

41
Q
  • to take body measurement using weighing scale, tape measure, meter stick
    BMI Formula = weight in kg/
    (Height in mete)r x (Height in meter)

WHR Formula = waist circumference (cm)/Hip circumference (cm)

A

Anthropometric measurements

42
Q
  • test for cardiovascular level based on how quickly your heart rate will come back down after
    a physical activity
A

. 3-minute step test-

43
Q
  • to test flexibility of the hamstring and hips using protractor, and meter stick.
  • the goal is to keep both legs straight, lift one leg to maximum angle while the other leg
    remains flat on the floor
A

Hamstring and Flexor Test

44
Q
  • test for the shoulder flexibility, length of overlapped fingers is recorded
A

. Zipper Test

45
Q

– test for abdominal muscle strength and endurance
- goal is to perform curl-up with proper pacing (3 seconds per count)

A

Curl-up (Dynamic)

46
Q

test for strength and endurance of the upper arm muscles

A

90-degree push-up (dynamic)

47
Q
  • test for the muscular strength of the shoulder and upper arm.
A

Flexed-Arm Support (Static)

1ST SEM: PHYSICAL EDUCATION AND HEALTH 1 & 2 (1 decks)

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