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PE Flashcards

1
Q

The course emphasizes the basic movement skills of the skeletal and muscular system and the improvement of the YOUR motor ability and the total development of healthy bodies and mind.

A

MOVEMENT ENHANCEMENT

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2
Q

refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living.

involves the performance of the heart, lungs and the muscles of the body.

Our ability to carry out daily tasks and our routinely physical activities without undue fatigue.

A

Physical fitness

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3
Q

Frequency
Intensity
Time
Type

A

F.I.T.T. Concept

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4
Q

Mode - Type
Frequency
Intensity
Time

A

M.F.I.T Concept

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5
Q

The number of days a person does activity in a week

A

Frequency

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6
Q

To obtain the greatest cardiovascular benefits, the American College of Sports Medicine recommends that the intensity of your training be sufficient to increase your heart rate to a range of 60% to 90% of your maximum heart rate.

A

Intensity

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7
Q

220 – (your age) x .90

A

Upper Limit

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8
Q

220 – (your age) x .60

A

Lower Limit

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9
Q

Physical activity must be done for an adequate length of time to be effective.

A

Time

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10
Q

Aerobic (Cardio Respiratory Training); or Strength Training (Resistance Training).

A

Type

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11
Q

Type

A

Aerobic (Cardio Respiratory Training);
Strength Training (Resistance Training).

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12
Q

220 - Age

A

Maximum Heart Rate

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13
Q

Karvonen Formula

A

Max Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate

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14
Q

Ratings of Perceived Exertion

A

Borg Scale

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15
Q

maximal

A

10

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16
Q

0

A

Rest

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17
Q

1

A

Really Easy

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18
Q

Easy

A

2

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19
Q

Moderate

A

3

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20
Q

Sort of Hard

A

4

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21
Q

Hard

A

5-6

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22
Q

Really Hard

A

7-8

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23
Q

9

A

Really Really Hard

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24
Q

is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program. If you are able to talk during your workout without a great deal of strain, you’re most likely in your appropriate heart rate zone. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.

A

The Talk-Test Method

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25
Q

Every workout routine needs to be expressly planned for your fitness status, goals, skills, and desires. A qualified trainer may help combine all these parts into a structured program that can be followed and modified as necessary.

A

EXERCISE PRESCRIPTION

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26
Q

Your doctor will administer a general physical examination. You will be asked to complete a questionnaire to decide whether you have any health conditions that may hinder your ability to exercise or make improvements to the schedule. Most personal trainers need approval from a specialist before developing the program.

A

Health Status Questionnaire / Physical Exam

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27
Q

Sometimes, the examination involves basic blood pressure and heart rate scales, size, stability, body shape, and aerobic capacity, history of exercise, and priorities and interests. Various assessment methods are used, and they are often performed at routine intervals to assess the improvement.

A

Fitness Assessment and Evaluation

28
Q

A big part of your fitness treatment is the sort of workout you are pursuing. Proper medication should involve different workouts and a healthy regimen to develop core strength, agility, endurance, and general health and then get even more tailored to your health objectives.

A

Exercise Type

29
Q

This exercise method leads to changes in the heart’s ability to pump blood to the functioning muscles across the body, which increases general cardiovascular health.

A

Cardiovascular Fitness

30
Q

A successful plan should involve the heart and all the main muscle groups fighting toward resistance and developing strength, stamina, and endurance in different combinations.

The resistance may be your own body from weights or friction.

A

Strength Training

31
Q

How much you exercise is an essential aspect of fitness to make progress healthy but consistent. This prescription mostly starts two or three days a week and progresses or four or five days a week.

A

Frequency of Exercise

32
Q

Based on your current level of fitness and exercise history, you can start your exercise prescription with as little as ten minutes of steady exercise and develop from there.

A

Duration of Exercise

33
Q

Perhaps the most crucial element of an active, healthy, and enjoyable program is your exercise prescription’s strength. This is where the expert or trainer’s abilities are tested. Each person responds to exercise differently; it is essential to find the right intensity and a balance between effort and rest. Trainers use heart rate as a basic measure of exercise intensity guidelines.

A

Intensity of Exercise

34
Q

Your exercise program will usually follow a similar order, but this varies depending upon your training goals.
All programs will begin with a warm-up and end with a cool-down and stretching.

A

Exercise Session Order

35
Q

This is how your doctor or trainer keeps you on track and attaining your target of fitness. Moreover, you and your teacher need daily input and open contact.
Some coaches can keep the training details recorded, but it’s smart to keep the training log. Write down notes about your exercise style, time, distance, weight, reps, and how you feel.

A

Exercise Progression

36
Q

A successful workout plan is versatile and adaptable and can be changed regularly and easily when moving you toward your goals. Adjustments are a regular and continuous medication part of the workout for the rest of your life. You’ll find you need to adjust your routine regularly, try new things, take breaks, and increase your time and intensity over the years and decrease.

A

Exercise Modifications

37
Q

five training principle

A

Overload
Progression
Specificity
Variation
Reversibility

38
Q

The gains of training are lost without training, with long periods.

A

Reversibility

39
Q

help reduce muscle soreness and lessen your risk of injury.

A

WARM-UP

40
Q

allows for a gradual recovery of pre-exercise heart rate and blood pressure.

A

COOL DOWN

41
Q

Exposing the body to an entirely new stimulus provides regular performance improvements.

A

Variation

42
Q

Exercise is stress, and as the body acclimatizes (RESPOND) to stress effectively, precision regularly and in several ways imposes a particular form of stress on the body.

A

Specificity

43
Q

SAID

A

Specific Adaptations to Imposed Demands

44
Q

To ensure that outcomes continue to improve over time, the training intensity’s degree needs to increase continuously above the adapted workload.

A

Progression

45
Q

Repeated practice of a skill or a series of moves beyond necessary performance

A

Overload

46
Q

refers to movements in the body in which there is a move of the body from one position to another.

A

Locomotor

47
Q

Locomotor Movements

A

Walking
Running
Hopping
Leaping
Jumping

48
Q

requires the body to push off from one or both feet. Most common is a two-foot takeoff and two-foot landing.

A

Jumping

49
Q

there is pushing off from one foot and landing on the other foot. The body is suspended in the and between the push off and the landing. This can also be combined with a run or walk.

A

Leaping

50
Q

this requires a push-off from one foot and landing on the same foot.

A

Hopping

51
Q

it is a transfer of weight from one foot to the other. However, the body is propelled into the air and suspended between run steps.

A

Running

52
Q

it is a transfer of weight from one foot to the other. Usually, the heel touches first on the ground.

A

Walking

53
Q

locomotor movements that are done in an uneven rhythm

A

Skipping
Galloping
Sliding

54
Q

this is similar to a gallop performed with the right or left foot leading. The lead foot does not step or push off into the air.

A

Sliding

55
Q

this is s forward movement where one foot leads the gallop while the other foot follows. The lead footsteps with a bent knee and pushes off into the air and landing on the trailing foot.

A

Galloping

56
Q

this is performed in a combination of a step and a hop on the same foot followed by a step and hop on the other foot. The rhythm is long uneven steps to short hops.

A

Skipping

57
Q

Axial movements
These are motion of certain parts of the body, or even of the entire body, without causing the body to move.

A

non-locomotor movements

58
Q

non-locomotor movements

A

Bending/Flexing
Stretching/Extending
Lifting/ Raising
Rotating
Swinging
Swaying

59
Q

decreasing the angle between two body parts

A

Bending/Flexing

60
Q

opposite of flexion is extension, the straightening of a part, or increasing the angle between two body parts

A

Stretching/Extending

61
Q

to put a body part or something in a higher position

A

Lifting/ Raising

62
Q

includes a variety of movement patterns that require the body to move through space and around its own axis. It includes movements such as twisting, rolling, turning and spinning.

A

Rotating

63
Q

moving a body part side to side or forward and back like a pendulum

A

Swinging

64
Q

Shifting weight from one side to the other side in a smooth way(ex. twirling a hoop, dance)

A

Swaying

65
Q

LOCOMOTOR SKILLS

A

CRAWL AND CREEP
LANDING AND JUMPING
LINEAR MOVEMENTS (HOP, SKIP, LEAP OR BOUND, JOG RUN)
LATERAL MOVEMENTS (SLIDE, CROSSOVER, GRAPEVINE)
LOCOMOTOR SKILLS APPLIED IN GYMNASTIC APPARATUS

66
Q

NON-LOCOMOTOR SKILLS

A

BRACING THE CORE
DEAD BUG SERIES
ROLLING
BIRD DOG SERIES
PRESS UP, SCAPULAR, PROTRACTION, AND RETRACTION
PLANK SERIES
SQUAT SERIES

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