FINALS - P.E

What are the 4 safety cues for doing a squat?

Keep chest up, Push hips back, Knees stay behind toes and Heels stay on the ground

What does FITT stand for, and what does each part mean?

F – Frequency

How often you exercise

Example: 3–5 days a week

I – Intensity

How hard you exercise

Example: Running instead of walking

T – Time

How long you exercise

Example: 30 minutes

T – Type

What kind of exercise you do

Example: Basketball, jogging, swimming

What are 5 benefits of staying active for life?

Better heart health, Stronger muscles and bones, Healthy body weight, Less stress and More energy

What heat symptoms should you watch for to avoid heat stroke?

Dizziness, Nausea, Headache, Heavy sweating or no sweating and Confusion

What are signs of dehydration, and how should you hydrate?

Dark yellow urine, Dry mouth, Fatigue and Dizziness

Most concerning sign of dehydration

Very dark urine or not peeing

Best way to hydrate

Drink water regularly

What is the minimum daily calorie recommendation?

About 2,000 calories per day

What do the main nutrients do, and give an example?

Protein

Builds muscles

Example: Chicken, eggs

Carbohydrates

Main energy source

Example: Bread, rice

Vitamins

Help body systems work

Example: Fruits, vegetables

Minerals

Build bones and support health

Example: Calcium, iron

Fats

Energy and protects organs

Example: Nuts, oils

Water

Regulates body temperature

Example: Drinking water

How do you calculate target heart rate and why is it important?

Use Index and Middle finger too track heart (No thumb because your thumb has a pulse)

Helps exercise safely and effectively

What are the 5 health-related fitness components?

Aerobic Endurance – Ability of heart and lungs to work

Muscular Endurance – Muscles working for a long time

Muscular Strength – How much force a muscle can produce

Flexibility – Range of motion of joints

Body Composition – Ratio of fat to lean mass

What are the 3 safety cues for sit-ups?

Feet flat on floor, Hands crossed on chest and Controlled movement

What are the 4 safety cues for lunges?

Chest up, Front knee behind toes, Back knee toward ground and Push through front heel