P.E study guide for finals

What does cardiovascular endurance involve?

Your heart and lungs working together to supply oxygen to your body during long periods of exercise.

Define 5 fitness components + benefits

1. Cardiovascular Endurance – Heart/lungs work better; improves stamina.

2. Muscular Strength – Ability to lift heavy objects; helps daily tasks.

3. Muscular Endurance – Muscles work for a long time; prevents fatigue.

4. Flexibility – Joints move through full range; reduces injury.

   Body Composition – Ratio of fat to lean mass; healthier body weight.

Know exercises that are done for the upper/lower body.

Upper: Push-ups, bench press, bicep curls, rows.

Lower: Squats, lunges, leg press, calf raises.

Identify muscles in the core.

Abdominals, obliques, lower back, hip flexors.

What is Target Heart Rate?

The ideal heart rate range to exercise at for improving cardiovascular fitness.

How many days a beginner should train for muscular endurance.

2–3 days per week

What is BMI?

BMI (Body Mass Index) is a measure that uses height and weight to estimate body fat.

How many major parts of the upper body does upper body strength training focus on?

Three: chest, back, arms/shoulders.

Exercises to improve cardiovascular endurance.

Running, swimming, biking, jumping rope, brisk walking.

How to measure muscular strength.

By how much weight you can lift, such as a one-rep max test.

Examples of muscular endurance.

Doing many push-ups, holding a plank, or repeated bodyweight squats

Muscles being used during air squats.

Quadriceps, hamstrings, glutes, calves, and core.

Exercises to help strengthen your core.

Planks, crunches, Russian twists, leg raises.

How to calculate maximum heart rate

220 − your age.

How to build muscular strength

By lifting heavier weights with fewer repetitions using resistance training.

Type of test used to measure upper body muscular endurance

The push-up te

Identify lower body muscles.

Quadriceps, hamstrings, glutes, and calves.

Benefits of having a strong core.

Quadriceps, hamstrings, glutes, calves.

What is aerobic exercise?

Improved posture, balance, stability, less back pain, better performance.

Type of program that should be used to improve muscular endurance.

Long-lasting exercise that uses oxygen (running, biking, dancing).

What is ROM?

Low weight + high reps (12–20 reps), circuit training.

How to measure body composition.

Range of Motion—how far a joint can move.

Where is the largest bone in the body?

Skinfold test, BMI, bioelectrical impedance, body fat scale.

What is anaerobic exercise?

The femur (upper leg).

Weight load to repetition ratio to improve muscular endurance

Short, intense exercise without oxygen (sprinting, heavy lifting).

Percentage of muscle mass lost by the time you reach your 60’s.

Light weight + high reps (12–20+ reps).

Movements that are a function of the lower body

Walking, running, jumping, and squatting.

1. What is FITT?

Squatting, jumping, walking, running, kicking.

Type of training that is the most effective method to improve local muscular endurance and high-intensity (or strength) endurance.

Frequency, Intensity, Time, Type—used to plan workouts.

What type of mass to increase and decrease to change body composition.

Interval training or circuit training.

Benefits of upper body strength training.

Increase lean muscle, decrease body fat.

How many minutes of core exercises should beginners start with twice a day.

Improves posture, increases strength, boosts metabolism, helps daily tasks.

How long do cardiovascular endurance exercises usually last?

About 5 minutes, twice a day.

How many reps of light loads should be done in intermediate training?

20–60 minutes.

Why good flexibility is important.

15–20 reps.

Muscle in upper arm.

Prevents injuries, improves movement, reduces tightness.

Where are some of the largest and strongest muscles?

Biceps and triceps.

2 tests we use to measure cardiovascular endurance in PE?

Your legs/glutes.

How many types of stretching there are and what are they?

PACER test and Mile run.

High body fat composition puts you at risk for what?

Three:

1. Static

2. Dynamic

3. Ballistic (sometimes)
   (Some classes only use static + dynamic.)

What do quadriceps help you do?

Heart disease, diabetes, high blood pressure, joint problems.

Recommended time per week you should perform cardio exercises?

Extend the knee—stand, walk, run, jump, squat.

How you should breathe when doing movements that help with muscular strength.

150 minutes per week (moderate).

Benefits of reducing and maintaining a low body fat composition.

Exhale on the effort (when lifting/pushing), inhale when lowering.

What muscles and joints of your hand help you do.

Lower disease risk, better mobility, improved energy, healthier heart.

What your hand muscles/joints help you do

Grip, hold, pinch, write, squeeze, and perform fine motor movements