unit 1 PE lesson 1 Flashcards
you get the attitude for knowing that fitness is not the a destination that you occasionally visit, it is about the road trip that matters an ongoing state of health .
true
your participation in physical activities ensures you have an improved quality of life zest of renewed energy and focus on making healthy lifestyle choices
true
fitness is the process and fitness is the reward
true
number of heart beats per minute based on the number of the contractions of the ventricle
pulse rate bpm
is the bulge of an artery from waves of blood that course through the blood vessels each time the heart beats
pulse
PAR-Q
physical activity readiness questionnaire
parq
heart condition chest pain joint and muscle problem blood pressure dizziness
the essence of knowing you pulse rate is to figure out if your doing too uch or too less, this can also help you monitor your fitness level during a physical activity
true
left hand up index and middle finger inside wrst gently radial aRTERY THUMB
yeyeyeye
to measure pulse use a watch with a secong hand
true
at rest normal herts rate for 6-17 yr old is
70-100 bpm
18 yrs old and up at rest
60-100 bpm
THR
target heart rate
MHR
maximum heart rate
to get you THR you have to get your MHR first
true
formula for MHR
MHR = 220 - your age
the MHR or is also called your predicted
maximal heart rate
once you got you maximal heart rate MHR you can notw get you THR for low moderate or high intensity
true
light intesity formula
THR = MHR x .65
moderate intesity formula
THR = MHR x .75
high instesity formula
THR = MHR x .85
u need to know your heart rate intensity. take your rate 5 mins after exercise then take agin before going into relax zones are calculateed by taking into consideration you maximum heart rate HRmax and your resting heart rate HRrest
true
with your adequate knowledge on preparing the body well for physical activity you will now be able to proceed safeley to perform the succeding physical activities
warm up excercise
types of stretching exercise
static and dynamic stretching
a stretch held in a challenging but comfortable position for a period of time usually between 10-30 seconds and the most common ferm of stretching for general fitness it is considered ti omprove safe and effective to improve oerall flexibility
static stretches
is perofrmed through a challenging but comfortable range of motion repeatedly usually 10-12 times improving functional range of otion and mobility in sports and activities of daily living
dynamic stretching
dynamic stretching
jumping jack, cariocas, high knees, butt kicks, side shuffles back pedals, jogging
static stretching
neck stretches, arm stretches, shoulder curls, trunk stretches sqauts lunges toe touch
pgysical fitness test
zipper test, sit and reach, 3 minute step test, 90 degree puch up, curl ups 50 mm sprint , basketball pass, standing long jump, hexagon agility test, stick drop test, paper juggling, stork balance stand test
test upper arm and shoulder felxibility
zipper tst
test flexibility of the lower extrimities hamstring
sit and reaach
to measure cardiovascular endurance
3 minute step test
measure strength uf upper extremeties
90 degree push up
measure strength of abdominal uscle
curl ups
measure runing speed
50 m sprint
measure explosive strength and power of the upper body muscles
basketball pass
measure explosive strength and power of leg muscles
standing long jump
measure agility
hexagon agility test
measure reaction time
stick drop test
measure coordination
paper juggling
measure balance
stork balance stand test
