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PHYSICAL FITNESS 1 Flashcards

1
Q

12 physical education

A
  1. I engage in physical activities at least 30 minutes a week .
  2. I engage in physical activities that challenge my heart rate.
  3. I do not stress myself about schoolwork deadlines.
  4. I make sure I have my own personal time.
  5. I take note of what food labels say.
  6. I do warm-up, stretching, and cool down exercises.
  7. I assess my physical fitness level and my participation in physical activities.
  8. I am conscientious with what I am.
  9. I try to eat vegetables and fruits as much as I can.
  10. I always find time to do leisure activities.
  11. I manage my time well, alloting ample time for school work, leisure and rest.
  12. I spend quality time with family, friends and others in my social circle.
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2
Q

“The ability to carry out daily tasks (work and play) with vigour and alertness, without undue fatigue and ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies” (Clarke 1976)

A

physical fitness

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3
Q

Components of Fitness

A

health and skill related

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4
Q
  • is the ability of the circulatory system (which consists of the heart and blood vessels) to supply oxygen to working muscles during exercise.
A

Cardiovascular Endurance

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5
Q

Cardiovascular Endurance Examples are

A
  • Walking
  • Swimming
  • Cycling
  • Running
  • Rowing
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6
Q

refers to the maximum amount of force a muscle can produce in a single contraction.

A

Muscular strength

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7
Q

Examples of muscular strength include

A
  • Bench Press
  • Bent Over Row
  • Deadlift
  • Squat
  • Lunge
  • Bicep Curl
  • Tricep Dip
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8
Q

refers to the ability of a muscle to continue contractions for an extended period of time without fatigue.

A

Muscular endurance

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9
Q

Muscular endurance Examples include:

A
  • Push-Up (max. repetitions)
  • Sit-Up (max. repetitions)
  • Pull-Up (max. repetitions)
  • Plank Hold (max. time)
  • Walking Lunges (max. time)
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10
Q

refers to the ability to move a body part through a full range of motion (ROM) at a joint.

A

Flexibility

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11
Q

Flexibility Examples include:

A
  • Static stretches
  • Dynamic stretches
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12
Q

holding a stretch in one position for a duration of time)

A

Static stretches

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13
Q

(quickly moving muscles and joints through a full range of motion) muscle in stretch)

A

Dynamic stretches

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14
Q

CLASSIFICATION of bmi

A

BELOW 18.5 UNDERWEIGHT
18.5-24.9 NORMAL
25.0-29.9 OVERWEIGHT
30.0 ABOVE OBESE

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15
Q

measures the strength and
endurance of the chest and the arms to withstand heavy tasks

A

Push –ups exercise

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16
Q

–measures the strength and flexibility of the muscles in the lower back extensor to maintain a
healthy back

A

Trunk Lift

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17
Q

is the ability of the body to change direction quickly and effectively while under control. It requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.

A

Agility

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18
Q

is the ability to move quickly from one point to another.

A

Speed

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19
Q

Agility Examples include:

A
  • Football
  • Soccer
  • Tennis
  • Volleyball
  • Basketball
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20
Q

Speed examples of activities

A
  • Sprinting (i.e., 100 meter, 200 meter, 400 meter)
  • Swimming (i.e., front crawl, butterfly, back stroke)
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21
Q

is the ability to do strength work at an explosive pace (it is defined as the amount of work performed per unit of time).

A

Power

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22
Q

Power Examples activities

A
  • Lifts (i.e., clean & jerk, snatch)
  • Plyometrics (i.e., box jumps, clap push-ups)
  • Boxing
  • Golf *
  • Track and Field (i.e., high jump, long jump, pole vault, javelin, discus, shot put
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23
Q

is the ability to maintain an upright posture while in a stationary position or while moving.

A

Balance

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24
Q

Balance Examples of activities

A
  • Yoga
  • Pilates
  • Gymnastics
  • Single leg exercises
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25
is the integration of hand and/or foot movements with the input of the senses (i.e., what we see, hear, and feel).
Coordination
26
Coordination Examples of activities
* CrossFit * Group fitness classes (i.e., Zumba, Body Pump, Body Attack, Bootcamp) * Baseball * Basketball * Jumping rope * Martial arts (i.e., karate, judo, taekwondo)
27
is the amount of time it takes to react to a stimulus (i.e., starting gun, moving object, movement of an opponent).
Reaction time
28
Reaction time Examples of activities
* Racquet sports (i.e., tennis, squash, racquetball, badminton) * Baseball and cricket * Sprinting, speed skating, swimming * Martial arts (i.e., karate, judo, taekwondo)
29
is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life.
FITNESS
30
FITT means
FREQUENCY INTENSITY TIME TYPE
31
EXERCISES PRINCIPLES
1. Principle of Individual Differences 2. Principle of Overload 3. Principle of Progression 4. Principle of Adaptation 5. Principle of Use/Disuse 6. Principle of Specificity
32
Principle of Individual Differences quote
“One Size Does Not Fit All”
32
Women generally need more recovery time than Men, and Older athletes generally need more recovery time than Younger athletes
Principle of Individual Differences
33
Differences In: body size, shape, genetics, past experience, chronic conditions, injuries, and gender
Principle of Individual Differences
34
DVD or class and may find it helpful to work with a coach or personal trainer to develop a customized exercise program
Principle of Individual Differences
35
Principle of Overload quote
“Greater Than Normal Load”
36
To improve our fitness, strength or endurance, we need to increase the workload accordingly.
Principle of Overload
37
In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is accustomed to
Principle of Overload
38
muscles must work for a longer period of time than they are accustomed to or at a higher intensity level. This could mean lifting more weight.
Principle of Overload
39
simple means that, because we all are unique individuals, we will all have a slightly different response to an exercise program.
principle of individual differences
40
implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur.
principle of progression
41
states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve our fitness, strength or endurance, we need to increase the workload accordingly.
principle of overload
42
principle of progression quote
“Optimal Level of Overload ”
43
A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury
Principle of Progression
44
If overload occurs too slowly, improvement is unlikely, but overload that is increased too rapidly may result in injury or muscle damage
Principle of Progression
45
refers to the body's ability to adjust to increased or decreased physical demands.
Adaptation
46
Principle of Progression also stresses the need for proper 
”rest and recovery”
47
Principle of Adaptation quote
“Body’s Ability to Adjust ”
48
Increased or Decreased Physical Demands
Principle of Adaptation
49
Repeatedly practicing a skill or activity makes it second-nature and easier to perform
Principle of Adaptation
49
It makes an athlete very efficient and allows him to expend less energy doing the same movements .
Principle of Adaptation
50
Principle of Use/Disuse quote
“Use it or lose it ”
51
is a term for the growth and increase of the size of muscle cells
Muscle Hypertrophy
51
is defined as a decrease in the mass of the muscle
Muscle atrophy 
52
states that exercising a certain body part or component of the body primarily develops that part
Principle of Specificity
53
Exercising a certain body part or component of the body primarily develops that part
Principle of Specificity
54
Become better at a particular exercise or skill, you must perform that exercise or skill
Principle of Specificity
55
If you want to be better at your sport, you need to train specifically for that sport
Principle of Specificity
56
Principle of Specificity quote
“Practice Makes Perfect ”
57
  It is a set of measure designed to determine a student’s level of physical fitness. It is intended to test two categories of physical fitness commonly referred to as “Health-related” and “Skill-related.”
PHYSICAL FITNESS TEST
58
It refers to those physical attributes which enables a person to cope with the requirements of daily living
Health-related components
59
These are physical abilities that show potential for good performance in certain skills (usually in sports)
SKILL-RELATED COMPONENTS
60
OBJECTIVES OF PHYSICAL FITNESS TEST:
1. To determine the level of fitness of students 2. To identify strength and weaknesses for development and improvement 3. To provide baseline data for selection of physical activities for enhancement of health and skill performance 4. To gather data for the development of norms and standards 5. To motivate, guide and counsel pupils/students in selecting sports for recreation, competition and lifetime participation

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