P.E./Health - Midterms

5 Components of Fitness

Cardiovascular Fitness

Flexibility

Muscular Strength

Muscular Endurance

Body Composition

Cardiovascular Fitness

Your body’s ability to efficiently support oxygen to your muscles during sustained physical activity. (How well your heart and lungs work together to keep you going without getting too tired quickly).

Muscular Strength

The maximum force a muscle can produce in one single effort. (Your muscle’s ability to lift the heaviest weight posssible just one time)

Muscular Endurance

Your muscles ability to keep working at less-than-maximym effort for a long time before getting tired. (Muscle stamina).

Flexibility

Your body’s ability to move it’s joint through their full, natural range of motion without feeling any pain or discomfort. (How easily and smoothly you can bend and stretch).

Body Composition

Essentially a breakdown of what your body is made of - specifically, the ratio of fat tissue to everything else that isn’t fat, like your muscles, bones, and organs. (A more detailed picture of your body’s makeup than just weight on scale).

The P.A.C.E.R test assesses what component of fitness?

Cardiovascular Endurance

Static vs. Dynamic Stretching

Static Stretching (Stationary) - involves hold a stretch still to improve flexibility.

Dynamic Stretching (Movement) - Active movements that prepares the body.

Heart Rate - How and where are they taken? What do they measure?

By finding a pulse by the wrist or neck, gently pressing two fingers against either and counting beats for 15 seconds and mulitply by 4. BPM meausre beats per minute

What is a resting HR?

Your resting heart rate is the number of times your heart beats each minute while you are awake, calm and not moving.

What is a maximal HR?

The highest number of times your heart can beat per minute (bpm) during intense physical exertion, representing the upper limit your cardiovascular system can handle

What is the age-predicted formular to determine MHR?

220 - your age = MHR

6 Essential Nutrients

Carbohydrates

Protein

Fats

Vitimins

Minerals

Water

Carbohydrates

Sugars, starches, and fiber—that serve as your body's main energy source, breaking down into glucose (blood sugar) for immediate fuel or storage. Found in grains, fruits, vegetables, and dairy, they provide the energy needed for cells, tissues, and organs, with complex carbs (starches, fiber) offering sustained energy and simple carbs (sugars) providing quick bursts. 

Protein

A large, complex molecule essential for life, made of long chains of smaller units called amino acids, which perform vital roles in building body structures, enabling functions, and regulating tissues like skin, hair, enzymes, and hormones

Fats

Essential macronutrients that provide concentrated energy, build cell membranes, produce hormones, and help absorb vitamins (A, D, E, K)

Vitamins

Essential organic compounds your body needs in small amounts for normal cell function, growth, and development, acting as vital nutrients that support metabolism, immunity, and overall health, obtained primarily from food because the body generally can't produce them

Minerals

Essential inorganic elements from the earth that our bodies need for normal growth and function, like building bones, making hormones, and regulating nerves, absorbed by plants and animals, and categorized as major minerals (calcium, potassium) needed in larger amounts, and trace minerals (iron, zinc) needed in smaller amounts, found in foods like dairy, nuts, seeds, meats, and leafy greens. 

Water

Water is a vital, transparent, odorless chemical compound essential to live.

4-square

• Friendly serves, with one foot inside the box

• Let the ball bounce once before hitting

• If a person hits the ball outside of the line, they are out

• If a person lets he ball bounce two times in their square, they are out

Scoring: King/Queen or out

Knockout

• Players line up at the free-throw line

• The first two have balls

• If the second shooter makes a basket before the first shooter, the first is eliminated

• The game continues until one player remains

No Scoring

Spikeball

• Two teams of two players each, surrounding the net.

• Each team gets up to three hits to return the ball to the net, alternating between teammates (like bump, set, spike).

• Any part of the body can hit the ball, but it must be a clean strike, not a catch, lift, or throw.

• A player cannot hit the ball twice in a row; simultaneous contact by teammates counts as two hits. 

Scoring: Up to 21 points

Cornhole

• Players toss bags underhand at a raised platform with a hole, aiming to get them in the hole (3 points) or on the board (1 point)

• Setup involves two boards 27 feet apart, with players standing in pitching boxes and alternating throws until all eight bags are tossed, then scoring and repeating until someone wins. 

Scoring: Cancellation where only the net difference in points is awarded per round, Up to 21 points

Volleyball

• Center on two teams hitting a ball over a net, aiming to ground it on the opponent's court, with each team allowed up to three hits (excluding blocks)

• Players rotating positions clockwise after winning a serve; key rules include the ball being "in" if it touches a boundary line

• No catching or throwing the ball, and not touching the net during play, with faults leading to points for the other side.

Scoring: Up to 25 points, with matches of three or five sets

Tennis

• Serving diagonally into the opponent's service box, hitting the ball over the net so it lands within the opponent's court, and winning points by making the opponent unable to return it legally

Scoring:

• 0 points: Love

• 1 point: 15

• 2 points: 30

• 3 points: 40

• 4 points: Wins the game (unless tied)

• If tied at 40-40 (Deuce), a player must win two consecutive points.

• The first point after Deuce is called "Advantage" (Ad-In for server, Ad-Out for receiver).

• Winning the next point after Advantage wins the game; losing it returns the score to Deuce.