PEH (1st Grading) Flashcards
What is F.I.T.T.?
Frequency, Intensity, Time, Type
is the ability of
the heart and lungs to work together to provide
the needed oxygen and fuel to the body
Cardiovascular Endurance
Slow production of ATP but for a long duration(3mins and loner)
Oxidative
System
defined as a state of good health as a result of exercise and proper nutrition.
Physical fitness
What are the 5 components of physical fitness
Cardiovascular Endurance, Muscular Strength, Muscular Endurance, Flexibility, and Body composition.
Known as the powerhouse of the the cell. They take in nutrients, breaks them down, and creates energy for cells.
Mitochondria
What kind of exercise you will do
Type
Aerobic exercise makes your ____,____, and _____ efficient and capable of moving more oxygen-carrying blood
heart, lungs, and blood vessels
- Takes place when ATP runs
out. - A chemical
reactions occurs where a
phosphate (P) splits away
and energy is released.
Creatine Phosphate System
the ability of muscles
to perform continuous without fatiguing.
Muscular Endurance
Produces ATP without oxygen and provides the body with short-term explosive energy
Anaerobic system
responsible for the maximum force
longer than the ATP-PCr System
LACTIC ACID SYSTEM
What is ATP?
Adenosine Triphosphate
Difficulty of an exercise
Intensity
involves the use of oxygen to produce ATP. This system can use carbs, fats, or if necessary, even protein,
however, fats and proteins must be broken
down, so when the system uses them, the
process becomes longer.
Oxidative
System
Stored form of glucose found in the liver and muscles.
Glycogen
used to develop cardiovascular fitness one of the five and the most important component of health-related fitness.
Aerobic exercise
What are the muscle and bone strengthening activities?
(Feeling ko ito yung groupings kasi wla ako ss)
- Anthropometric measurements
- 3mins step test
- Hamstring and hip flexor test
- Zipper test
- Curl up
- 90˚ push up
- Flexed arm support
How often you do an exercise.
Frequency
ability of each joint to move through
the available range of motion for a specific joint.
Flexibility
Give at least 5 aerobic exercises
Walking, jogging, dancing, stair climbing, riding your bicycle, playing sports, swimming, rope jumping, zumba, push up, curl ups, or doing household chores
the amount of mass
compared to lean muscle mass bone and
organs.
Body composition
Rapid production of ATP but
not over a long duration.(for 1 to 2 minutes)
Glycolytic
System
Very rapid production of
ATP but not over
a long duration.
ATP-PCr
System
Defined as any form of exercise that uses aerobic metabolism.
Aerobic exercise
Do you know how to calculate your HRR? I dunno if teacher is gonna include it.
220 - (age) = X
X - (Heart rate) = y
Y ( min heart rate) (Ex. .6) = Z
Z + (Heart Rate) = Min heart rate
Y (Max Heart rate) (Ex. .95) = M
M + (Heart rate) = Max Heart rate
relies on the circulatory system
(Breathing in oxygen) in order to create ATP for energy use.also uses fats,
glucose, carbohydrates and protein.
Aerobic sytem
An organic compound that provides energy to living cells
Adenosine Triphosphate
How long you do an exercise
Time
the amount of force
muscles can produce.
Muscular Strength
an Organic acid produced in the muscle’s tissue during strenuous exercises
Lactic Acid
Stored in muscles, so it is available immediately to produce movements
ATP
