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GRADE 11 > PE > Flashcards

PE Flashcards

1
Q

any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you
are at rest.

A

Aerobic Exercise

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2
Q

Doing ____________regularly strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout your body.

A

Aerobic exercise

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3
Q

_________ uses your large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes.

A

Aerobic exercise

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4
Q

4 techniques in getting the heart beat per minute

A
  1. Apical site
  2. Carotid pulse site
  3. Radial pulse site
  4. Temporal pulse site
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5
Q

ability of the body’s cardiovascular system to
supply energy during continuous physical activities such as biking and running

A

Aerobic fitness

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6
Q

Examples of aerobic activities include _________________________

A

walking at a brisk pace, swimming, jogging, dancing, etc.

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7
Q

the ability of the muscles to exert a force during an
activity such as lifting weights

A

Muscular strength

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8
Q

_____________ exercises involve using your muscles to work against a resistance such as your body weight, elastic bands or weights.

A

Muscle strengthening

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9
Q

any weight-bearing activity that produces a force on the bone, is also important to overall health for children and adults.

A

Bone strengthening exercise

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10
Q

Examples of bone-strengthening activities include
__________________

A

jumping, walking, jogging, and weight-lifting exercises.

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11
Q

is how many times you can lift a certain amount of weight

A

Muscular endurance

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12
Q

___________ (also referred to as weight training or strength training) helps increase muscular strength and endurance.

A

Resistance training

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13
Q

This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue.

A

Resistance Training.

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14
Q

when you alternate between
several exercises (usually five to 10)
that target different muscle groups.

A

Circuit training

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15
Q

exercises that stretch your muscles and may improve your range of motion at your joints.

A

Flexibility exercises

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16
Q

usually done in warm-up exercise to condition the
muscle and in the Cooling down exercise to allow the body to gradual transition in a resting or near-resting
state.

A

Flexibility exercises

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17
Q

stretch that is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly
releasing the stretch.

A

Static Stretching

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18
Q

should be performed with warm muscles,
such as after a warm-up or at the end of a
workout.

A

Static stretching

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19
Q

This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist
muscles (muscles responsible for the movement).

A

Hamstring Stretching (Yoga Poses)

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20
Q

During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands.

A

Passive Static

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21
Q

stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and
range of motion

A

Dynamic Stretching

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22
Q

ideal during the pre-workout phase because it gently warms muscles while also stretching them.

A

Dynamic Stretching

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23
Q

refers to the rate at which the activity is being performed or the magnitude of the effort required to perform an activity or exercise.

A

Intensity

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24
Q

how hard a person works to perform the activity.

A

Intensity

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25
Q

How Do you Assess your Fitness Level

A
  • Start recording your pulse rate.
  • Record how many standard or modified pushups you can do at a time
  • How far you can reach forward while seated on the floor with your legs in front
    of you
  • Your waist circumference, just above your hipbones
  • Your body mass index to obtain your BM
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26
Q

What principle states that because we all are unique individuals, we will all have a slightly different response to an exercise program

A

Principle of Individual Differences

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27
Q

This principle simply states that exercising a certain body part or component of the body primarily develops that part

A

Principle of Specificity

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28
Q

The principle of ________ implies that to become better at a particular exercise or skill, you must perform that exercise or skill.

A

specificity

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29
Q

The principle that states that a greater than normal stress or load on the body is required for training adaptation to take place.

A

Principle of Overload

30
Q

In order to improve our fitness, strength or endurance, we need to increase
the workload accordingly.

A

Principle of Overload

31
Q

In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is accustomed to.

A

Principle of Overload

32
Q

Principle of ________ implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur.

A

progression

33
Q

Principle of _________ stresses the need for proper rest and recovery.

A

Progression

34
Q

refers to the body’s ability to adjust to increased or decreased physical demands.

A

Adaptation

35
Q

__________ explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months they have little, if any, muscle soreness.

A

Adaptation

36
Q

makes an athlete very efficient and allows him to expend less energy doing the same movements. This reinforces the need to vary a workout routine if you
want to see continued improvement.

A

Adaptation

37
Q

F.I.T.T. Principle

A

Frequency = How often you exercise
Intensity = How hard you exercise
Time = How long you exercise
Type = What kind of exercise

38
Q

The __________ Principle is one of the foundations of exercise, a set of guidelines that help you set up a workout routine for maximum benefit.

A

F.I.T.T.

39
Q

____________consists of those components of fitness that have a relationship with enhanced performance in athletic activities. It increases one’s ability to perform in various activities and only have an indirect connection with health.

A

Skill Related PF

40
Q

The skill-related components of fitness are considered to be _____, ______, ______, _____, _____, _____

A

agility, balance, coordination, power, speed, and reaction time

41
Q

condition in which an individual has sufficient energy to avoid fatigue and enjoy life.

A

Fitness

42
Q

involves skills that will enhance one’s
performance in athletic or sports events.

A

Skill- or performance-related fitness

43
Q

ability to change and control the direction and position of the body while maintaining a constant, rapid motion.

A

Agility

44
Q

ability to control or stabilize the body when a person is standing still or moving.

A

Balance

45
Q

ability to use the senses together with body parts during movement.

A

Coordination

46
Q

ability to move your body or parts of your body swiftly.

A

Speed

47
Q

ability to move the body parts swiftly while applying the maximum force of the muscles.

A

Power

48
Q

ability to reach or respond quickly to what you hear, see, or feel.

A

Reaction Time

49
Q

Injuries may occur when a person engages in __________________ Physical
Activity

A

Moderate to Vigorous

50
Q

__________ are those injuries that happen when playing sports or performing exercises.

A

sports injuries

51
Q

tear of ligament fibers, muscles or
tendons supporting a joint.

A

Sprain

52
Q

This can occur when a joint is extended beyond its normal range of movement.

A

Sprain

53
Q

a bruise; is bleeding into the soft tissue.
It is caused by a direct blow from another person, an
implement or an object

A

Contusion

54
Q

caused by a direct blow to the head.

A

Concussion

55
Q

occurs when the ball of a joint is forced out of its socket

A

Dislocation

56
Q

break, crack, or shattering of a bone.

A

Fracture

57
Q

injuries that involve the stretching
partial tearing, or complete tearing of a tendon

A

Strains

58
Q

__________ are injuries that gradually
build up from overuse or repetitive stress.

A

Chronic strains

59
Q

Kinds of Injury

A

Acute injuries
Chronic injuries

60
Q

occur suddenly when playing or exercising. Sprained Ankles, strained backs, and fractured hands are some examples

A

Acute Injuries

61
Q

happen after you play a sport or exercise for a long time.

A

. Chronic injuries

62
Q

Causes of sport injuries may include:

A

• (I) improper or poor training practices
• (W) wearing improper sporting gear
• (P) being in poor health condition
• (I) improper warm-up or stretching practices before a sporting event or exercise

63
Q

How can I prevent a sports injury?

A
  • Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility.
  • Alternate exercising different muscle groups and exercise every other day.
  • Cool down properly after exercise or sports
  • Stay hydrated.
  • Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk of injury.
  • Use the right equipment or gear and wear shoes that provide support and that may correct certain foot problems that can lead to injury.
  • Learn the right techniques to play your sport.
  • Rest when tired
  • Always take your time during strength training and go through the full range of motion with each repetition.
  • make sure you participate in adequate rehabilitation before resuming
64
Q

How can I treat Injuries?

A

R.I.C.E treatment method

65
Q

R.I.C.E treatment method

A

Rest: Immobilization prevents further injury and gives the body time to recover.

Ice: Cold reduces pain by numbing the affected area.

Compression: Pressure keeps swelling under control

Elevation: Keeping the injured body part above the heart reduces swelling and the
associated pain and discomfort.

66
Q

When the body does not have enough fluid needed to function normally, it is _________

A

dehydrated

67
Q

___________ causes a person to have a dry thirsty mouth, become fatigued have less urine yield with ,
dark color, and in severe case, unconsciousness. T

A

Dehydration

68
Q

the soundest way to prevent dehydration.

A

Hydration

69
Q

happens when the fluid in your body is used or
lost more than the fluid you drink or intake

A

Dehydration

70
Q

pressure one puts in himself or herself, too
much pressure that leads to a simple discomfort that might extend to a more serious injury.

A

Overexertion

71
Q

usually happens when the body easily loses temperature

A

Hypothermia (below 35)

72
Q

happens when the body temperature rises up significantly beyond the normal temperature which is 37 degrees Celsius.

A

Hyperthermia

GRADE 11 (29 decks)

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