PE Final Exam Study Guide

Muscular Strength

Maximum amount of force a muscle or muscle group can exert in a single effort

One Rep Max

Fitness Test used to measure Muscular Strength

Muscular Endurance

Ability of a muscle to exert force over a period of time

Push Up

Fitness Test used to measure Muscular Endurance

Cardiovascular Endurance

Ability of your heart and lungs to supply oxygen to your body during physical activity

Pacer Test

Fitness Test used to measure Cardiovascular Endurance

Body Composition

Body's amount of fat and lean body mass

Hydrostatic Weighing

Fitness Test used to measure Body Composition (Not used in schools)

DXA/DEXA

Fitness Test used to measure Body Composition

Bod Pod

Fitness Test used to measure Body Composition

Bioelectrical Impedance

Fitness Test used to measure Body Composition

Skinfold Caliper

Fitness Test used to measure Body Composition

Flexibility

Ability of joints to move through a full normal range of motion without pain

Sit and Reach

Fitness Test used to measure Flexibility

SMART goals

Specific, Measurable, Attainable, Realistic, Time

Benefits of fitness

Improved Health, Increased energy levels, Better self-control, Lowers risk of disease, Manages weight

Repetitions

How many times you repeat a muscle movement

Sets

A group of consecutive repetitions

80%

What percentage of a 1 rep max if your fitness goal is strength

3 sets of 4-8 reps

How many reps if your fitness goal is strength with a heavier weight

60%

What percentage of a 1 rep max if your fitness goal is endurance

3 sets of 12-16 reps

How many reps if your fitness goal is endurance with a lighter weight

Law of Use

That which is used develops… and that which is not used wastes away!

Hypertrophy

Muscles become larger/stronger - When someone lifts for an extended period of time, their muscles will get bigger.

Atrophy

Muscles become smaller/weaker - When someone is injured and cannot use a muscle for an extended period of time, their muscle gets smaller.

Principle of Overload/Overload Principle

The body will respond by getting stronger when increased demands are placed upon it

Principle of Progression

Gradual increase of the demands placed on the body to get increased results

Principle of Specificity

The body adapts 'specifically' to the demands placed upon it

Trapezius

Upper back muscle that is worked by Shoulder Shrugs.

Latissimus Dorsi

Lower back muscle that is worked by Seated Row.

Triceps

Back of upper arm muscle that is worked by Arm Extension.

Gluteals

Backside/Buddock muscle group that is worked by Lunges/ Leg Press.

Hamstrings

Back of upper leg muscle that is worked by Leg Curl.

Gastrocnemius

Back of lower leg muscle that is worked by Heel Raises.

Quadriceps

Front of upper leg muscle that is worked by Leg Extension/ Leg Press.

Pectorals

Front of chest muscle that is worked by Chest Press.

Biceps

Front of upper arm muscle that is worked by Arm Curl.

Deltoids

Top of shoulders muscle that is worked by Shoulder press.

Cardiovascular Fitness Benefits

Stronger Heart = Lower blood pressure, Decreased Body Fat = Less obesity, Faster Recovery Time, Less risk of CV Disease = Decreased Cholesterol.

Characteristics of Cardiovascular Activities

Large muscle groups, Rhythmic movement, Continuous, Aerobic.

Aerobic Fitness

Fitness with oxygen, moderate exercise over an extended period of time. Examples include Running and Swimming long distances.

Anaerobic Fitness

Fitness without oxygen, shorter bursts of intense exercise. Examples include Wrestling, Tennis, and sprints.

Controllable Risk Factors

High Blood Pressure, Cholesterol, Obesity.

Uncontrollable Risk Factors

Gender, Age, Family history.

Heart Rate Information

Heart rate can inform you about Intensity and overall level during cardiovascular exercise.

Resting Heart Rate

A low resting heart rate is indicative of good cardiovascular fitness.

Recovery Heart Rate

A fast recovery heart rate is indicative of good cardiovascular fitness.

HR at Moderate to Vigorous Activity

A mid to high heart rate is indicative of good cardiovascular fitness.

HR in the high end of my target heart rate zone with low intensity exercise

HR in the low end of my target heart rate zone with low intensity exercise

HR in the mid-high end of my target heart rate zone with low to moderate intensity exercise

HR in the low-mid end of my target heart rate zone with moderate to high intensity exercise

Recommended body fat percentage for Men

12-18%

Recommended body fat percentage for Women

18-24%

Visceral Fat

Fat stored around organs and torso, excess can lead to increased health problems

Subcutaneous

Fat for protection, warmth and energy

Underwater Weighing

Measures body volume & body weight in water

Static Stretch

Method of holding a stretch in a stationary position for a period of time to increase muscle flexibility and range of motion

Example of Static Stretch

Hamstring stretch, lean forward and touch feet

Dynamic Stretch

Active warm-up that involves controlled movements through a full range of motion to prepare your muscles for exercise

Example of Dynamic Stretch

Arm circles or high knees

PNF Stretching

Advanced stretching technique that involves contracting and relaxing muscles to improve flexibility

Example of PNF Stretching

Hamstring stretch

Ballistic Stretch

Uses momentum to force a limb beyond its normal range of motion, often through bouncing

Example of Ballistic Stretch

Bouncing toe touches

Benefits of good flexibility

Improved range of motion, Reduced risk of injury, Better balance and posture, Reduced muscle tension, Enhanced performance

What is a calorie?

Unit of energy we get from food

How many calories need to be burned to lose one pound?

3500

Primary fuel source when exercising

Carbs, and then fats

Carbohydrates - Food Sources

Grains, Fruits, Vegetables

Carbohydrates - Function in the Body

Energy production and storage

Carbohydrates - Calories per gram

4

Carbohydrates - Recommended % of Calories in Diet

45-65

Fats - Food Sources

Dairy and unsaturated foods

Fats - Function in the Body

Provide energy and cell growth

Fats - Calories per gram

9

Fats - Recommended % of Calories in Diet

20-35

Proteins - Food Sources

Meat

Proteins - Function in the Body

Build and repair cells

Proteins - Calories per gram

4

Proteins - Recommended % of Calories in Diet

10-35