Grade 11 - Physical Education Midterm Exam

Cardiovascular Endurance

The ability of the heart and lungs to work efficiently over time.

Cardiovascular Endurance Tests

PACER test, mile run

Benefits of Cardiovascular Endurance

Improves heart and lungs efficiency, reduces risk of disease, and increases stamina

Activities to improve Cardio Endurance

Jogging, swimming, cycling, and continuous movement activities.

Muscular Strength

The maximum amount of force a muscle can produce in a single effort

Muscular Strength Tests

Push-ups, 1-rep max lifts

Activities to improve Muscular Strength

Weightlifting, resistance training, push-ups

Muscular Endurance

The ability of a muscle to perform repeated contractions over time without fatigue

Muscular Endurance Tests

Push-up test, plank hold, curl-up test

Flexibility

Ability to move joints through a full range of motion

Flexibility Tests

Sit-and-reach test

Activities to improve Flexibility

Stretching routines, yoga, and barre

Body Composition

The relative amounts of muscle, fat, bone, and other tissues in the body

Importance of Body Composition

Maintaining health body composition supports overall health and fitness

Agility

Ability to change direction quickly and efficiently

Activities to improve Agility

Cone drills, ladder drills, and sports requiring quick direction changes

Balance

The ability to maintain body position while stationary or moving

Activities to improve Balance

Yoga, barre, balance boards, and single-leg exercises

Coordination

Using senses and body parts together efficiently

Activities to improve Coordination

Dribbling, catching, hitting, kicking, and dancing

Reaction Time

The ability to respond quickly to a stimulus

Examples of Reaction Tiime

Dodging a fast pitch, reacting to a starting gun

Importance of Reaction Time

Helps in driving, sports, and avoiding injury

Speed

Ability to cover distance quickly

Benefits of Speed

Outpacing opponents, improving performance in sports

FITT Principle

Frequency, Intensity, Time, Type

Frequency

How often you train

Intensity

How hard you train

Time

Duration of activity

Type

Kind of activity

Overload

To improve, you must challenge your body harder than usual

Progression

Training gradually becomes more difficult

Specificity

Training should match the specific skills or components needed for your sport

Example of Specificity

A swimmer practicing sprints in the pool

Warm-Up

Prepares muscles and heart for activity. Reduces risk of injury

Types of Warm-Ups

Dynamic (moving stretches), static (holding stretches)

Cool-Down

Helps the body gradually return to a resting state. Reduces muscle soreness. 

Examples of Cool-Downs

Slow jogging/walking and stretching

Proper Form

Prevents injury. Ensures exercises target the correct muscles

Examples of Proper Form

Correct posture, alignment, and movement mechanics

Fitness Safety Practices

Hydrate properly. Use equipment safely. Avoid overtraining. Follow the teacher’s instruction.

Positive Communication

Establishes healthy interactions in PE. Includes verbal and nonverbal cues. Demonstrates leadership and teamwork. 

Collaboration and Teamwork

Respect differences in skill levels. Share responsibilities in team activities. Adapt strategies to work effectively with peers. 

Goal-Setting

Create measurable, achievable goals. Track progress and adjust routines. Encourages motivation and long-term participation. 

Examples of Speed

Sprinting, interval training