PE Final Terms

physical fitness

having energy and strength to participate in a variety of activities.

aerobic endurance

your heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise

examples of aerobic endurance

jogging, swimming, fitness walking, hiking, dancing, rowing, 12 minute walk/run

muscular strength

the ability of a muscle to produce force, the amount of weight you can lift, requires exerting your muscles for short periods of time

examples of muscular strength

push-ups, sit-ups, weight lifting, pull-ups (low reps)

muscular endurance

the ability of your muscles to work for an extended time, how long you can hold a barbell or how many times you can lift it, requires repeated actions over an extended period of time.

examples of muscular endurance

push-ups, sit-ups, weight lifting, pull-ups, rowing (high reps)

flexibility

the ability to move a joint through its entire range of motion

examples of flexibility

stretching exercises, yoga,  ballet, sit and reach, martial arts

lowered resting heart rate

enabling the heart to pump blood throughout the body more efficiently  

decreased blood pressure

placing less stress on the heart and decreasing the risk of stroke or heart disease 

controlled weight with improved body composition

decreasing body fat and increasing the rate of metabolism when combined with a proper nutritional plan

reduced risk of developing type II diabetes

which is on the rise in America’s youth  

reduced risk of cardiovascular disease

strengthening the heart and increasing its efficiency

improved cholesterol profile

producing more high-density lipoproteins (HDLs) and controlling cholesterol levels

faster recovery following exercise and reduced fatigue

making the body more effective at using oxygen for energy  

improved metabolism and burned calories

helping to control body fat, stronger and healthier bones, muscles, and joints, which are essential for normal skeletal development in teens who use weight-bearing physical activity

reduced feelings of depression, stress, and anxiety

due to improved circulation to the brain and the production of endorphins that create a feeling of well-being  

improved mental engagement/academic success

due to production of higher levels of norepinephrine, a chemical that helps transmit brain messages  

reduced risk of premature death and increased life expectancy

the number of years a person can expect to live; because of improper diet and lack of exercise, youth today may not have as long a life expectancy as their parents 

reduced risk of developing colon cancer

regular exercise moves wastes through the colon

agility

the ability to change and control the direction and position of the body while maintaining a constant, rapid motion, the ability of the body to change direction quickly

agility examples

changing directions to hit a ball/birdie in tennis or badminton, a player with the ball dodging a defender in football or lacrosse  

balance

the ability to control or stabilize the body (maintain an upright posture) when a person is standing still or moving.   

balance examples

holding balance poses in yoga (tree pose), gymnastics, ballet, in-line skating

coordination

the ability to use the senses together with body parts (hand and/or foot) during movement.    

coordination examples

 dribbling a basketball or playing racket sports (hand-eye coordination), sprinting on track (opposite arm, opposite leg), dribbling a soccer ball (foot-eye coordination) 

speed

the ability to move your body or parts of your body swiftly, your body is moving quickly from one point to another in a straight line

speed examples

a tennis player moving forward to get to a shot close to the net, a football player out running the defense to receive a pass, arms and upper body speed to create a swing to hit a softball far into the outfield

power

the ability to move the body parts swiftly while applying the maximum force of the muscles, a combination of both speed and muscular strength

power examples

volleyball players getting up to the net and lifting their bodies high into the air, shooting a soccer ball, hitting a softball, serving ball in tennis  

reaction time

the ability to reach or respond quickly to what you hear, see, or feel, the amount of time it takes your body to get moving.  

reaction time examples

goalkeeper saving a penalty shot in soccer, badminton player reacted to a smash shot, softball player fielding the ball on a fast hit

resting heart rate

the number of times your heart beats in one minute while it’s at rest

average heart rate

60-100 beats per minute (bpm)

how to check heart rate

15 second count x 4 = _____ BPM

target heart rate

the number of times you want your heart beating while you are active

moderate exercise

multiply by 50-70%

vigorous exercise

multiply by 70-85%

benefits of knowing target heart rate

* guaranteed optimal calorie and fat burning during your workouts
* optimal fitness and performance improvement
* maximal enjoyment of exercise time

how to calculate target heart rate zone

1. Take your maximum heart rate (220 - age = MHR).
2. Multiply that number by 0.5 (50% for moderate) **OR** 0.7 (70% for vigorous) to determine the __lower end__ of your target heart rate zone.
3. Multiply your maximum heart rate by 0.7 (70% for moderate) OR 0.85 (85% for vigorous) to determine the upper end of your target heart rate zone.

maximum heart rate

the highest number of times your heart beats in one minute, the upper limit of what your cardiovascular system (heart) can handle

how to calculate maximum heart rate

220 - age = max heart rate