PE II Waiver

Question 1

Two forms of exercise and their definitions.

Answer 1

Aerobic: aka cardio. Physical exercise of low to high intensity. Use of oxygen to meet energy demands. Low-mid intensity for longer time.
Anaerobic: intense to trigger lactate formation. Strength, speed power. High intensity, short time.

Question 2

5 Components of Fitness

Answer 2

CArdiorespiratory fittness, flexability, muscle strength, muscle endurance, body composition

Question 3

What is cardiorespiratory fitness?

Answer 3

strength of heart and lungs

Question 4

What is flexibility?

Answer 4

range of motion of joints

Question 5

What is muscle strength?

Answer 5

ability of muscle to exert force against a resistance

Question 6

What is muscle endurance?

Answer 6

Ability of muscle to work strenuously over a long period of time

Question 7

What is body composition?

Answer 7

ratio of lean muscle mass to fat

Question 8

What does technique do?

Answer 8

engage muscle groups and minimize the chance of injury

Question 9

What is F.I.T.T.

Answer 9

Frequency (# exercise sessions/week), Intensity (how stressful activity is), Time (how long the exercise is), Type (tells whether it is aerobic or anaerobic)

Question 10

What is the heart rate + time needed for cardiorespiratory benefit?

Answer 10

target zone for 30 minutes three times a week

Question 11

How to find maximum heart rate

Answer 11

220-age
ex. 220-15=205
205 is max. heart rate

Question 12

What is the target heart rate?

Answer 12

how high the heart rate should be during exercise to benefit heart and lungs.

Question 13

How long should target heart rate be held for strengthening of heart?

Answer 13

30 minutes

Question 14

Determining target heart rate, formula and general

Answer 14

.70% beginner level
.85% higher level
max. heart rate x .70/.85

Question 15

Signs of improvement

Answer 15

lower resting heart rate, recovery heart rate (faster rate=improvement)

Question 16

Find resting heart rate

Answer 16

morning. count pulse for 60 seconds for 5 consecutive days, find average

Question 17

Find body weight

Answer 17

caloric input-caloric output

Question 18

Find caloric output

Answer 18

basal metabolic rate (BMR) + dietary induced thermogenesis (DIT) + daily activities (DA)

Question 19

What is caloric input?

Answer 19

Amount of food consumed

Question 20

How does cross training help with exercise?

Answer 20

Reduces boredom, condition different muscle groups, develop new skill sets, vairy muscle group stress, reduces injury risk.

Question 21

What can exercise do?

Answer 21

strengthen cardiovascular system, bones, muscles, joints, reduce body fat, improve flexibility, balance, and coordination.

Question 22

What are the Seven Principles of Fitness Training?

Answer 22

PROVRBS: Progression, Regularity, Overload, Variety, Recovery, Balance, and Specificity

Question 23

What is PROVRBS Progression?

Answer 23

Gradually increasing both intensity and duration of training (10%/10 days)

Question 24

What is PROVRBS Regularity?

Answer 24

Consistent at regular intervals. 3-5 times/week. Regular sleep+food

Question 25

What is PROVRBS Overload?

Answer 25

Work load of exercise exceeds normal demands placed on body; working muscle to failure. Depends on weight, age, overall fitness level.

Question 26

What is PROVRBS Variety?

Answer 26

Using different exercises to cross train. Reduces repetitive motion injuries, keeps exercises fun, work different muscle groups

Question 27

What is PROVRBS Recovery?

Answer 27

Optimum time is 24-48 hours. Also alternating easy and hard days/different muscle groups. No recovery = muscle fatigue + increased injury risk

Question 28

What is PROVRBS Balance?

Answer 28

Exercising all areas of body equally

Question 29

What is PROVRBS Specificity?

Answer 29

Focus on specific ability during training… gear training towards specific goals.

Question 30

Three immediate health effects of child obesity

Answer 30

70% have high risk factors for cardiovascular disease (high cholesterol/high blood pressure).
More likely to have prediabetes.
Greater risk for bone/joint problems, sleep apnea, social/psychological problems (stigmatization and poor self-esteem)

Question 31

Long-term health effects of childhood obesity

Answer 31

Likely to be obese adults, so more at risk for adult health problems (heart disease, type 2 diabetes, stroke, cancer, osteoarthritis).
Increased risk for many types of cancer, multiple myeloma, and Hodgkin’s lymphoma.

Question 32

Childhood obesity facts (4)

Answer 32

More than doubled in children, quadrupled in adolescents in past 30 years.
Overweight=excess body weight from fat, muscle, bone, water, or combination; obesity=excess body fat.
Overweight+obesity are result of caloric imbalance (too few calories expended for amount ocalories consumed) and genetic, behavioral, and environmental factors.
Indiana has 9th highest obesity rate in country.

Question 33

Obesity prevention (3)

Answer 33

Healthy lifestyle habits lowers risk of obesity and related diseases.
Diet/physical activity of children influenced by society (family, school, child care, medical care, faith instutitions, govt. agencies, media, food/beverage/entertainment industries)
Schools can establish a safe/supportive environment supporting healthy behaviors, including learning about healthy eating and activity.