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PEH 2ND QUARTER > Summative > Flashcards

Summative Flashcards

1
Q

how to get maximum heart rate

A

subtracting your age from 220

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2
Q

dianne is 42 years old. what is her maximum target heart rate?

A

178

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3
Q

ability of body’s cardiovascular system to supply energy during continuous physical activities such as biking and running

A

aerobic fitness

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4
Q

how many seconds are needed to hold your position in static stretching

A

20 seconds

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5
Q

which of the following does not show a sedentary lifestyle?
a. brisk walking
b. texting a friend

A

brisk walking

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6
Q

example of vigorous physical activity

A

mountain climbing

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7
Q

fitness component required in performing aerobics

A

coordination

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8
Q

can be obtained from the left/right temple with light pressure from the tips of the pointer and middle fingers

A

radial

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9
Q

percentage of maximum heart rate that should be the target in performing moderate-intensity physical activity

A

64% and 76%

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10
Q

injuries that happen when playing sports or exercising

A

sports injuries

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11
Q

not a sign of a chronic injury

A

a bone or joint that is visibly out of place

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12
Q

exact cause of muscle cramps

A

dehydration

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13
Q

may be sprained

A

a tendon

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14
Q

injury characterized by tear of ligament fibers, muscles, or tendons supporting a joint

A

sprain

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15
Q

occured when the ball of a joint is forced out of its socket

A

dislocation

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16
Q

what does rice treatment stand for

A

rest, ice, compression, elevation

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17
Q

defined as a set of customs and rules for polite behavior

A

etiquette

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18
Q

aira and her friend need to use the dumbbell as part of her exercise routine everyday. they should?

A

clean the equipment

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19
Q

georgia went to the gym and saw her friends already working out. she excitedly shout at them to catch their attention. she should?

A

be mindful of others

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20
Q

tips before-during-after an exercise

A

listen to your body

21
Q

alicia bought a treadmill at home. at first, she needs to?

A

read the manual carefully

22
Q

jane used the bench press. when she was done using the equipment, he just put the barbell/weights on the floor and left. on the contrary, he should have:

A

maintained cleanliness and orderliness

23
Q

first element you should set up when planning a workout plan

A

frequency

24
Q

best time to stretch your muscles?

A

after warming up

25
Q

principle in physical activity that is defined as a gradual increase in exerting effort or load that is done not too slowly, nor too rapidly

A

progression principle

26
Q

jogging, dancing, lunges, brisk walking, squats, and planking are examples of what FITT principle?

A

type

27
Q

effect of training well will be lost if the training is discontinued. what principle of fitness does it manifest?

A

reversibility principle

28
Q

FITT principle that discuss the effort of level of exercise

A

intensity

29
Q

part of the exercise program that stimulates beneficial adaptation when performed regularly

A

warm-up

30
Q

part of the exercise program that is essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual recovery

A

cool down

31
Q

which of the following is considered as vigorous exercise?
a. basketball game
b. watching TV

A

a. basketball game

32
Q

which of the following is true about frequency?
a. number of the session in a week
b. period covered in an exercise session

A

a. number of the session in a week

33
Q

principle in physical activity that claims that in order to progress and improve our fitness, we have to put our bodies under additional stress

A

principle of overload

34
Q

example that best describes the time principle of physical activity

A

2 hours per session

35
Q

duration or length of a session of physical activity

A

time

36
Q

Sally does jogging, running, and dancing to improve her cardiovascular endurance. what principle of fitness does it manifest

A

specificity principle

37
Q

activities that are not a good way to warm up

A

sprinting

38
Q

percentage of maximum heart rate that should be the target in performing vigorous-intensity physical activity

A

77% and 93%

39
Q

kate is increasing the difficulty of her exercise. she runs 12km per hour. which fitt principle is manifested?

A

intensity

40
Q

is the following statement about reversibility true?:
“the benefits of traning are lost with prolonged periods without training.”

A

principles of reversibility

41
Q

physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you are at rest

A

zumba

42
Q

repeated practice of a skill/activity that eventually leads of body’s cardiovascular system and makes the muscles perform it with ease

A

adaptation

43
Q

physical activity that measures the amount of weight that can lift at a time

A

muscular strength

44
Q

most important rule in setting a fitness goal plan

A

establish realistic ones

45
Q

how can you say that the physical activity is referring to an aerobic exercise

A

how your body uses oxygen

46
Q

gets your heart pumping and your body moving. also refers to street style dancing while you kick up your cardio with popping and locking, breaking, spinning and dancing

A

zumba class

47
Q

john is 32 yrs old. what is his maximum target heart rate?

A

188

48
Q

hanna is 17 yrs old. she has a resting heart rate of 41. what is her heart rate reserve?

A

162

49
Q

normal basic principle in physical activity that indicates doing more than normal for improvement to happy

A

overload principle

PEH 2ND QUARTER (2 decks)

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