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PE exam Flashcards

1
Q

Which of the following are components of personal fitness?

Maintain acceptable levels of physical fitness

Eat nutritious foods

Maintain an appropriate weight

All of the above

A

all of the above

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2
Q

The body’s ability to carry out daily tasks and still have enough reserve energy to respond to unexpected demands is known as

A

physical fitness.

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3
Q

The term __________ is used to describe the view you have of yourself.

A

self–concept

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4
Q

The ability of a muscle group to contract for an extended period of time is called

A

muscular endurance

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5
Q

The level of difficulty or exertion during physical activity is known as

A

intensity

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6
Q

Which of the following warm-ups is designed to raise the body temperature by working the muscles, skeleton, heart, and lungs?

A

Active

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7
Q 
Which of the following is not considered a component of a cool-down?
Static stretching
Calisthenics
Walking 
Jogging slowly
A

calisentics

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8
Q

To implement the specificity principle a person needs to:

A

a. evaluate personal fitness goals

b. design a plan that will target specific areas of fitness

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9
Q

List the 3 Stages of Progression.

A

a. initial stage
b. improvement stage
c. maintenance stage

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10
Q

The three “R’s”, recommended to reduce stress and eliminate conflicts with peers in athletic situations, stand for:

A

a. respect
b. rights
c. responsibility

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11
Q

Which of the following factors do not influence food choices?

a. Culture
b. Emotions
c. Height and Weight
d. Convenience

A

Height and Weight

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12
Q

Saturated fats and trans fats usually contain

A

cholesterol.

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13
Q

A type of compound that carries cholesterol from the liver to areas of the body where it is needed is known as

A

low–density lipoprotein (LDL)

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14
Q

Which of the following vitamins are fat-soluble and can be stored in your body?

A

A, D, E, K

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15
Q

Substances that the body cannot manufacture but are needed to form healthy bones, teeth and for regulating vital body processes are called

A

minerals

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16
Q

List the three types of fat and define each one

A

a. saturated fatty acids – mainly come from animal fats, including butter and lard, and are often solid at room temperature
b. trans fatty acids – fats that are formed when certain oils are processed into solids
c. unsaturated fatty acids – fats that are usually liquid at room temperature and come mainly from plant sources

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17
Q

List and define the two types of vitamins

A

fat–soluble – carried by fat in food and in body, can be stored in the body
b. water–soluble – not stored in body, need to be replaced daily

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18
Q

List the three phases of post-event eating

A

a. drink fluids
b. have a snack
c. eat a meal

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19
Q

Which of the following factors does not influence your resting metabolic rate?

a. Gender
b. Sleep
c. Heredity
d. Physical activity

A

sleep

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20
Q

Males are considered to have borderline-high body fat if their body fat percentage is

A

20-24%.

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21
Q

What is essential fat and why is it important to good health?

A

Essential fat is the minimum amount of body fat necessary for good health. Essential fat insulates your body against the cold, cushions your internal organs protecting them from injury, and provides you with the valuable source of stored energy.

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22
Q

b. What can happen to the body if a person is either over-fat or excessively lean or underweight?

A

If a person is over-fat, excessively lean, or underweight it puts them at risk from chronic diseases and developing health problems.

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23
Q

What 3 factors determine the calories an individual burns through physical activity?

A

The three factors are energy from RMR, energy for physical activity, and total energy needed.

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24
Q

a. How do the girth measurements differ for males and females?

A

For males the body circumference test has two steps. First, measure your weight in pounds. Then measure your girth at the waistline. For females they can estimate their percentage of body fat by measuring their height and the girth of their hips at the widest point.

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25
Q

b. Why do males and females take body measurements from different areas of their bodies?

A

Body fat is stored differently in males and females. In males, body fat accumulates primarily around the waist. In females, it gravitates toward the hips.

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26
Q

If a person has a BMI above the 95th percentile for their age group, they are considered

A

overweight.

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27
Q

Health problems and diseases linked to long-term overweight or obesity are called

A

excessive weight disabilities.

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28
Q

Of the following, which is not a health-related risk for underweight?

a. Cancer
b. Anemia
c. Undernourishment
d. Greater risk of infection from cold viruses

A

cancer

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29
Q

Psychological illnesses that cause people to under-eat, overeat, or practice dangerous nutrition-related behaviors are called

A

eating disorders.

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30
Q

Eating several small meals can help people maintain a

A

higher resting metabolic rate.

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31
Q

Which of the following is a symptom of type 2 diabetes?

a. Muscle weakness
b. High blood pressure
c. Cancer
d. Sleeping problems

A

Muscle weakness

32
Q

List 4 health risks associated with being excessively overweight

A

Excessively Overweight Risks

  1. High blood pressure
  2. High blood cholesterol
  3. Breathing Difficulties
  4. Bone and joint problems
33
Q

4 health risks of being excessively underweight.

A

Excessively Underweight Risks

  1. Anemia
  2. Osteoporosis
  3. Malnutrition
  4. Vitamin Deficiencies
34
Q

When at rest, the heart beats an average of _____ beats per minute.

A

72

35
Q

Cardiorespiratory endurance is considered a/an _____ result of aerobic activity.

A

long–term

36
Q

The largest amount of oxygen your body is able to process during strenuous aerobic exercise is called

A

VO2max.

37
Q

Which type of workout integrates both anaerobic and aerobic activity?

A

interval training

38
Q

List and define the 3 types of blood vessels:

A

Arteries: They are vessels that carry blood from the heart to major extremities
Capillaries: They are smaller and deliver oxygen and nutrients to individual cells
Veins: They deliver blood back to the heart

39
Q

Aerobic exercise increases ____________________ ____________________ and lowers a person’s ____________________ ____________________.

A

Stroke volume, resting heart rate

40
Q

List four things you can do to keep your heart and lungs healthy:

A

Avoid tobacco
Maintain a healthy weight
eat right
have regular check ups

41
Q

The more aerobically fit you are the higher your ____________________.

A

VO2max.

42
Q

Why is aerobic exercise important for the heart?

A

A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body. Aerobic exercise boosts your high-density lipoprotein (HDL), the “good,” cholesterol, and lowers your low-density lipoprotein (LDL), the “bad,” cholesterol.

43
Q

What effect does aerobic activity have on a person’s breathing capacity?

A

When you exercise and your muscles work harder, your body uses more oxygen and produces more carbon dioxide. To cope with this extra demand, your breathing has to increase from about 15 times a minute (12 litres of air) when you are resting, up to about 40–60 times a minute (100 litres of air) during exercise.

44
Q

List 2 long-term benefits of aerobic activity.

A
  1. Decreases risk of heart disease.

2. Decreases resting heart rate.

45
Q

List 5 factors that affect cardiorespiratory endurance.

A

a. Age
b. Heredity
c. Gender
d. Body Composition
e. Level of Conditioning

46
Q

Which of the following is not important when preparing for a cardiorespiratory fitness test?

a. A person’s body composition
b. The weather
c. The warm-up and cool-down
d. Verifying the distance you cover is accurate

A

a person’s body composition

47
Q

Describe the maintenance program for the Walk/Jog/Run if you want to maintain a high fitness level.

A

Walk, jog, or run 2 miles in 20-24 minutes, five or more times per week, or accumulate up to 300+ minutes aerobic activity per week.

48
Q

What is the formula for determining a person’s target heart rate?

A

To calculate your target heart rate range, compute your maximum heart rate (220-age.) Then determine 60% and 90% of that number to get your target heart rate range.

49
Q

List 4 tips to help you take care of home fitness equipment:

A

inspect all equipment regularly. Read the operating manual and important instructions thoroughly before using. Clean equipment before and after each use. Lubricate and repair equipment as advised by the operating manual.

50
Q

The maximum weight lifted divided by the person’s body weight is known as their

A

relative muscular strength

51
Q

Which of the following is not considered a form of progressive resistance–training?

a. Weight training
b. Weight lifting
c. Rehabilitation
d. None of the above

A

none of the above

52
Q

When purchasing weight equipment, a person should consider which of the following?

a. Expense
b. Quality of equipment
c. Space
d. All of the above.

A

all of the above

53
Q

List and define the three types of muscles in the body:

A

Cardiac – special type of striated tissue that forms the walls of the heart, most important muscle in the body
Smooth – muscles responsible for the movements of the internal organs, such as the intestines, bronchi of the lungs, etc,
Skeletal – muscles attached to bones that cause body movement, more than 600

54
Q

List and define the two types of muscle contractions:

A

Dynamic contractions – isotonic contractions, occurs when the resistance force is movable
Static contraction – isometric contraction, occurs absent of any significant movement

55
Q

_____________________ can occur during the negative phase of an activity, especially if you lower the weight too fast or drop it quickly.

A

Microtears

56
Q

_____________________ is directly related to_____________________ size.

A

Strength, muscle

57
Q

Which of the following is not a safety rule for weight lifting?

a. Learn and use proper technique
b. Control the speed of the resistance movement at all times
c. Allow time for muscles to repair
d. It is not necessary to use a spotter

A

It is not necessary to use a spotter

58
Q

When your workout consists of using progressively heavier weights and fewer repetitions through successive sets of an exercise you are performing a _____________________ training workout.

A

pyramid

59
Q

Which exercise does the chart recommend doing first? Why?

A

The chart recommends doing squats first. This is because squats work the large muscle of the quadriceps. Large muscle groups require more strength, energy, and mental concentration. You only have limited amounts of each of these resources. Working the large muscles first allows you to make the most of them.

60
Q

What is an advantage of following the push and pull strategy?

A

This approach gives the muscles extra time to recover between sets. Another benefit of this approach is that it keeps opposing muscles balanced.

61
Q

Why is the upper–body and lower–body exercise routine more difficult than others?

A

This method is more difficult than the other circuit training options. Workouts alternating upper and lower body muscles require an equal number of upper- and lower- body exercises. This means doing 2 to 3 more leg exercises during the two previous types of workouts. These additional exercises require more energy making the work out more difficult.

62
Q

Dynamic posture is also known as

A

posture in motion

63
Q

A method for preventing and treating hyperflexibility is

A

develop core stability.

64
Q

Which of the following is an example of reflex-assisted stretching?

a. Stretching for rehabilitation purposes
b. Slow, smooth, sustained stretching
c. Stretching against a counterforce
d. Plyometric training

A

Plyometric training

65
Q

Which stretch, if done regularly, is a safe and effective way to increase a person’s range of motion?

A

static

66
Q

A stretch to help prevent lower back pain might be the

A

rear leg raises.

67
Q

List three benefits of flexibility conditioning:

A

a. Healthy joints
b. Healthy muscles
c. Fewer health-related injuries

68
Q

List three benefits of flexibility conditioning:

A

a. Healthy joints
b. Healthy muscles
c. Fewer health-related injuries

69
Q

List three health-related injuries caused by improper form while stretching:

A

a. Strains
b. Sprains
c. Excess pressure on the discs of the back.

70
Q

Which of the following age-related changes can you affect through exercise and proper nutrition?

a. Bone loss
b. Elasticity of joints
c. Inherited diseases
d. All of the above

A

Bone loss

71
Q

An activity that combines exercise and relaxation techniques is called

A

martial arts

72
Q

At what age range does bone mass peak?

A

27-32

73
Q

At what age does the bone become brittle in active and inactive people?

A

Active 80 years, Inactive 65 years

74
Q

What significant impact does physical activity have on bone loss?

A

Researchers have established a relationship between loss of bone mass and physical activity levels. More active people have greater bone mass and a lower risk of osteoporosis.

75
Q

What else can you do to prevent osteoporosis?

A

proper nutrition, food rich in calcium

PE (5 decks)

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