PE: 1st Test Flashcards
Test on Monday the 11th
What are the Dimensions of Wellness?
Emotional, Intellectual, Physical, Social, Spiritual, Financial
Behaviors that contribute to Wellness?
Adequate Sleep, Managing Stress and being Physically Active
Benefits of Physical Activity?
Less risks for obesity, heart disease More energy, strength, endurance, better sleep etc.
What is Physical Activity?
Any movement of the body, that results in energy expenditure
What is Exercise?
A sub-link to physical activity, which is planned, structured and repetitive
What is Physical Fitness?
Is the ability to carry out daily tasks and routine
physical activities without undue fatigue
What are some the recommendations by the WHO (World Health Organization)?
150 minutes of moderate aerobic activity per week and or 75 min of rigorous aerobic activity per week which can be done 2 days per week
What are the three phases of a work out?
Warm-up: light cardio followed by flexibility
Main Activity- workout
Warm-down (cool down)
What are the four principles of Training?
1) Principle of Progressive Overload
2) Principle of Specificity
3) Principle of Reversibility
4) Principle of Individual Differences
What is the FITT principle?
F: Frequency- How often you should exercise per week
I: Intensity- How hard you should work out
T: Time- How long each work out should be
T: Type- Type of Activity
What is CVE?
The ability to perform activities using the
large muscles of your body, for a long period of time
What are the benefits of CVE?
Improves recovery rate
Improves sleep
Helps to lower your stress levels
How to calculate Maximum Heart Rate?
200- your age
How to calculate the lower and higher part of your zone? (MHR)
MHR x 0.60 (Lower) MHR x 0.85 (Higher)
What are the three Energy Systems?
Anaerobic
Lactic Acid
Anaerobic
Lactic Acid
Aerobic
(cardio)
Which energy systems does not use oxygen?
Anaerobic
Lactic Acid and Anaerobic
Lactic Acid
Which energy system is the longest?
Aerobic
Examples of Aerobic and Anaerobic?
Aerobic (Swimming, Running, Jump Rope) Anaerobic (Weight Lifting and Plyometrics)
What is Muscular Strength?
The ability of your muscles to
contract maximally over a very
short period of time
What is Muscular Endurance?
The ability of your muscles to
contract repetitively over a
long period of time
What are reps?
The number of times that you repeat an
exercise.
What is a set?
A group of exercises followed by a rest period.
What is a One repetition max?(1RM)
The maximum weight you can lift once.
What is resistance?
What is creating the load on your muscles
What is flexibility?
The ability to move a joint through its full
range of motion (ROM)
What are the benefits of flexibility?
Increases range of motion
reduces the risk of injuries
increases your performance in sports
What is static stretching?
stretch and then hold the final position for a given time
