Phys. Ed Exam Notes (Grade 9)

HAL

The integration of healthy decisions and active living on a daily basis.

Physical Fitness

A level of ability that allows a person to complete daily tasks, enjoy recreation, and have leftover energy for unexpected tasks.

Cardiovascular Endurance

The ability to exercise the entire body over a long period of time. (Ex. running, cycling, swimming, etc.)

Strength

The amount of force your muscles can put forth.

Muscular Endurance

The ability to repeatedly contract muscle groups without getting tired. (Ex. push-ups, pull ups, planks, etc.)

Flexibility

The ability to use the full range of motion of each joint. (Ex. yoga, golf, etc.)

Body Composition

The percentage of body weight that is fat compared to other body tissue such as bone and muscle.

Agility

The ability to change the position of your body quickly and to control the movement of your whole body. (Ex. obstacle course, dodge, deek, etc.)

Balance

The ability to keep an upright posture while standing or moving. (Ex. pose, walk, acro, biking, skating, etc.)

Coordination

The ability to use your senses together with other body parts. (Ex. hand-eye, dribbling, dance, etc.)

Reaction Time

The amount of time it takes to move once you see the need to move. (Ex. goalie, serves, hit, etc.)

Speed

The ability to perform a movement or cover a distance in a short time. (Ex. race, chasing, covering the court, etc.)

Power

The ability to perform strength-related activities quickly (Ex. serve, smash, kick, spike, etc.)

HR (Heart Rate)

The number of times a person’s heart beats in one minute.

Pulse

Caused by the pressure of blood on an artery wall; it corresponds to one’s heartbeat.

BPM

Beats Per Minute, a standard measure of heart rate.

Resting HR

An individual’s heart rate while at rest.

Exercise HR

An individual’s heart rate while exercising.

Recovery HR

The time it takes to return to one’s resting heart rate after vigorous activity.

Max HR

The calculated maximum number of beats an individual’s heart can beat in one minute; determined by subtracting one’s age from 220.

Target HR

The heart rate zone one should strive for to improve cardiovascular functioning, generally between 60%-85% of max HR.

Diminishing Return

When an individual sees initial improvements in fitness but later experiences a plateau.

Specificity

Training that is directed towards a specific goal, such as cardio for endurance or pushups for muscular strength.

Progression

Gradually increasing the intensity of exercise, such as adding time or reps.

Overload

Exceeding the normal strains or loads placed on the body during exercise.

Reversibility

The loss of fitness due to inactivity.

Ectomorph

A body type characterized by a tall, thin, and lanky structure that has difficulty developing muscle.

Mesomorph

A body type characterized by a muscular frame with an athletic build.

Endomorph

A body type characterized by a shorter, stocky build and higher body fat percentage.

Drug Use

Using a drug as needed and directed.

Drug Misuse

Not following drug instructions properly.

Drug Abuse

Overusing or heavily using drugs which negatively impact daily life.

Stimulant

Drugs that stimulate the body/speed up bodily processes (e.g., crack cocaine, caffeine, meth).

Depressants

Drugs that reduce inhibitions and slow systems (e.g., sleeping pills, alcohol, marijuana, painkillers).

Hallucinogens

Drugs that distort or alter senses (e.g., mushrooms, LSD, ecstasy).

Steroids

Drugs that release testosterone in the body.

Non-Use

No risk of drug use.

Experimental Use

Low risk use out of curiosity.

Social Use

Low to moderate risk use during social situations.

Binge Use

High-risk use involving consuming large amounts at once.

Heavy Use

Frequent and high-risk drug use.

Dependent Use

Addiction to drugs, representing a high risk.

SMART Criteria

Specific, Measurable, Achievable, Relevant, Time-bound goals.

IDEAL Decision Making Model

Identify, Discuss, Evaluate, Act, Learn.