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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
How Do you Assess your Fitness Level
- 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
26
What principle states that because we all are unique individuals, we will all have a slightly different response to an exercise program
Principle of Individual Differences
27
This principle simply states that exercising a certain body part or component of the body primarily develops that part
Principle of Specificity
28
The principle of ________ implies that to become better at a particular exercise or skill, you must perform that exercise or skill.
specificity
29
The principle that states that a greater than normal stress or load on the body is required for training adaptation to take place.
Principle of Overload
30
In order to improve our fitness, strength or endurance, we need to increase the workload accordingly.
Principle of Overload
31
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.
Principle of Overload
32
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.
progression
33
Principle of _________ stresses the need for proper rest and recovery.
Progression
34
refers to the body's ability to adjust to increased or decreased physical demands.
Adaptation
35
__________ 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.
Adaptation
36
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.
Adaptation
37
F.I.T.T. Principle
Frequency = How often you exercise Intensity = How hard you exercise Time = How long you exercise Type = What kind of exercise
38
The __________ Principle is one of the foundations of exercise, a set of guidelines that help you set up a workout routine for maximum benefit.
F.I.T.T.
39
____________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.
Skill Related PF
40
The skill-related components of fitness are considered to be _____, ______, ______, _____, _____, _____
agility, balance, coordination, power, speed, and reaction time
41
condition in which an individual has sufficient energy to avoid fatigue and enjoy life.
Fitness
42
involves skills that will enhance one’s performance in athletic or sports events.
Skill- or performance-related fitness
43
ability to change and control the direction and position of the body while maintaining a constant, rapid motion.
Agility
44
ability to control or stabilize the body when a person is standing still or moving.
Balance
45
ability to use the senses together with body parts during movement.
Coordination
46
ability to move your body or parts of your body swiftly.
Speed
47
ability to move the body parts swiftly while applying the maximum force of the muscles.
Power
48
ability to reach or respond quickly to what you hear, see, or feel.
Reaction Time
49
Injuries may occur when a person engages in __________________ Physical Activity
Moderate to Vigorous
50
__________ are those injuries that happen when playing sports or performing exercises.
sports injuries
51
tear of ligament fibers, muscles or tendons supporting a joint.
Sprain
52
This can occur when a joint is extended beyond its normal range of movement.
Sprain
53
a bruise; is bleeding into the soft tissue. It is caused by a direct blow from another person, an implement or an object
Contusion
54
caused by a direct blow to the head.
Concussion
55
occurs when the ball of a joint is forced out of its socket
Dislocation
56
break, crack, or shattering of a bone.
Fracture
57
injuries that involve the stretching partial tearing, or complete tearing of a tendon
Strains
58
__________ are injuries that gradually build up from overuse or repetitive stress.
Chronic strains
59
Kinds of Injury
Acute injuries Chronic injuries
60
occur suddenly when playing or exercising. Sprained Ankles, strained backs, and fractured hands are some examples
Acute Injuries
61
happen after you play a sport or exercise for a long time.
. Chronic injuries
62
Causes of sport injuries may include:
• (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
How can I prevent a sports injury?
- 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
How can I treat Injuries?
R.I.C.E treatment method
65
R.I.C.E treatment method
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
When the body does not have enough fluid needed to function normally, it is _________
dehydrated
67
___________ causes a person to have a dry thirsty mouth, become fatigued have less urine yield with , dark color, and in severe case, unconsciousness. T
Dehydration
68
the soundest way to prevent dehydration.
Hydration
69
happens when the fluid in your body is used or lost more than the fluid you drink or intake
Dehydration
70
pressure one puts in himself or herself, too much pressure that leads to a simple discomfort that might extend to a more serious injury.
Overexertion
71
usually happens when the body easily loses temperature
Hypothermia (below 35)
72
happens when the body temperature rises up significantly beyond the normal temperature which is 37 degrees Celsius.
Hyperthermia

GRADE 11 (29 decks)

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