PE I Final Study Guide Flashcards

A set of practice flashcards for PE I covering fitness components, FITT principles, heart rate calculations, muscle contractions, and rules for invasion games and Pickleball.

Cardiorespiratory Endurance

How well your heart/lungs work during exercise, such as during a mile run assessment.

Muscular Strength

How much force muscles can produce, often assessed by a max bench press.

Muscular Endurance

The ability of muscles to work for a long time, such as in a push-up test.

Flexibility

The range of motion in a joint, commonly measured by the sit-and-reach test.

Body Composition

The ratio of fat to muscle/body tissue.

Skill-Related Fitness Components

A set of fitness attributes including Agility, Balance, Coordination, Power, Reaction time, and Speed.

Frequency

Part of the FITT principle; refers to how often a person exercises.

Intensity

Part of the FITT principle; refers to how hard a person exercises.

Time

Part of the FITT principle; refers to how long a person exercises.

Type

Part of the FITT principle; refers to the kind of exercise performed.

Progressive Overload

A training principle involving gradually increasing exercise difficulty.

Recuperation

Refers to rest or recovery time within training principles.

Specificity

Training specifically for a particular goal.

Max Heart Rate Formula

$$\text{220} - \text{age}$$

Target Heart Rate Zone

Usually $\text{60-85}\%$ of max heart rate.

Interval Training

Short bursts of intense exercise with rest in between, such as sprinting for 30 seconds followed by walking for 1 minute.

Position, Pattern, Power

The components of movement where Position is body placement, Pattern is movement sequence, and Power is strength + speed together.

Essential Human Movements

The core movements of the human body: Squat, Lunge, Push, Pull, Rotate, and Bend.

Isometric Contraction

A contraction where the muscle tightens but there is no movement, such as a plank.

Concentric Contraction

A contraction sequence where the muscle shortens, such as when lifting a dumbbell.

Eccentric Contraction

A contraction sequence where the muscle lengthens, such as when lowering a dumbbell.

Dynamic Stretching

Moving stretches performed before exercise to prepare the body for activity.

Static Stretching

Holding stretches after exercise to help cool down.

Invasion Games

Games where teams attack another team’s territory to score, such as Soccer, Basketball, Hockey, or Lacrosse.

Lead Passing/Receiving

The skill of passing the ball to where a teammate is moving.

Creating Space

Using movement, change of speed, or direction to get open.

Holding Possession

Using smart decision making, moving around, and getting open to keep the ball.

Kitchen

The non-volley zone marking on a Pickleball court.

Pickleball Serving Rule

The ball must be served underhand and diagonally; only the serving team can score.