Physical Education .5 Credit CBA

Flashcards for the CBA to waive out of .5 credit of fitness

Aerobic activity

exercise that stimulates or strengthens heart & lungs → improves body’s use of oxygen

EX: jogging, rowing, swimming, cycling

Aerobic capacity

The maximum rate that a body or individual muscle can take up and use oxygen from the air (AKA oxygen consumption)

Agility

ability to change body position quickly and control physical movements

Anaerobic activity

short-duration exercise powered primarily by metabolic pathways that don’t use oxygen

EX: sprinting, weight lifting

Artistic gymnastics

A discipline in gymnastics where gymnasts perform short routines on different apparatus such as balance beam, vault, bars, and the floor

Balance

ability to keep upright posture while either station or movingb

balance and control skills

ability to control movement of the body while stationary or moving

Base of Support

area defined by the parts of the body and any assistive devices (canes or crutches) that’s in contact with the support surface

Biomechanical principles

Principles related to the study of physical forces. Understanding the biomechanical principles help to move efficiently and avoid injury

Body composition

All the tissue that together make up the body: bone, muscle, skin, fat, and body organs

Body Systems

group of organs that work together to accomplish a specific physical or biological task

• cardiovascular

• digestive

• endocrine

• immune

• muscular

• nervous

• reproductive

• respiratory

• skeletal

Bones

Major bones: cranium, clavicle, sternum, vertebra, ribs, pelvis, humerus, ulna, radius, femur, tibia, patella, tarsals, metatarsals, carpals, metacarpals, phalanges

Borg Rating

measurement of the intensity of physical activity based on exertion

Cardiorespiratory endurance

efficiency of the body’s heart, lungs, and blood vessels to send fuel and oxygen to the body’s tissues, most often during extended periods of moderate-to-vigorous activity

Competency

one’s ability, skill, and knowledge to perform a task

Complex motor activities

activities involving more than one skill

Complex motor skills

Skills made up of two or more skills

EX: hopping and skipping, throwing and catching

Complex movement sequences

Movements requiring a combo of motor skills

Components of health-related fitness

Aspects of physical fitness that help on stay healthy

EX:

• body composition

• cardiorespiratory endurance

• flexibility

• muscular endurance

  • muscular strength

components of skill-related fitness

aspects of physical fitness that help one perform well in sports and other activities that require certain physical skills

EX:

• agility

• balance

• coordination

• power

• reaction time

• speed

Concepts of direction

forward, backward, left, right, clockwise, counter-clockwise, up, down, over, under, and through

concepts of effort

exertion of physical or mental power in activities

concepts of levels

low, medium, high

concepts of pathways

zigzag, straight, and curved movement

concepts of relationships

The position of the performer of an activity related to a piece of equipment or to other performers

Concepts of spatial awareness

location of object in relation to your own body

Coordination

ability to use sense’s together with one’s body parts, or using two ore more body parts together

diminishing return

(Physical activity) the point at which one’s body takes more harm than benefit

defense

means/method of defending or protecting

dynamic balance

balance while moving. ability to balance under changing conditions of body movement

dynamic and cooperative situations

situation where individuals use teamwork to overcome challenges

dynamic environment

changing surroundings in which one navigates

dynamic stretching

form of stretching that’s beneficial in sports use momentum from form. Momentum from static-active stretching strength

eccentric action

action that causes muscle to elongate in response to greater opposing force

educational gymnastics

discipline that emphasizes body management and problem solving skills through movements such as stunts, balances, and poses

emerging pattern

the beginning stage of acquiring motor skills and knowledge

etiquette

socially acceptable behaviors

field/striking games

games when one team occupies position throughout the space and the other team tries to score by batting or striking an object into open space, with enough time for the hitter to run between bases

fitness assessment protocool

a set of directions that accompanies a fitness assessment program

fitness log

a notebook used to record fitness activity

FITT principle

mneumonic device to determine the correct amount of physical activity. Different for different types of training

F: Frequency - How FREQUENT the activity is done in a week

I: Intensity - How INTENSE the activity is at each session

T: Time - How LONG the activity is each session

T: Type - What TYPE of activity

fleeing

Traveling quickly away from a pursuing person or object.

fleer

Someone who travels quickly away from a pursuer.

Flexibility

ability to move the joints through the full range of motion

food label

label found outside of food packages

• number of servings

• calories per serving

• nutrients per serving

force

effort or tension generated in movements

fundamental motor skills

foundation movements that are precursor patterns to the more specialized, complex skills. Used in play, games, sports, dance, gymnastics, outdoor education, and physical recreation

general space

all the area outside of someone’s personal space, for instance in a classroom, field, or gym

health and fitness plan

a plan for maintenance or improvement that includes an evaluation of current health and fitness levels for cardiorespiratory endurance, muscular strength, muscular endurance, and flexibility and analysis of individual health behaviors such as diet, sleep, activity, fitness, and hydration.

implement

device used in the performance of a task

increasingly complex activities

activities that involve progressively more difficulty

indicators of health

physical, mental, emotional, and social

individual performance activities

doesn’t involve teamwork

EX: figure skating, track and field, multisport event, in-line skating, wrestling, self defense, skateboarding

intrinsic motivation

desire to seek out new things and challenge that’s driven by one’s interest or enjoyment in the task. not for external pressures (an award)

invasion games

games where teams score by moving an object into another team´s territory and either shooting into a fixed target (goal or basket)

inverted balance

sustained balance (approx. 3 seconds) in a position with the head below the body

isokinetic

of or relating to muscular action with constant rate of movement

isometric exercise

action in which muscle generates tension without changing length

isotonic contraction

an action in which tension remains constant, despite change in muscle length

lifetime activity

activity that’s suitable for participation at any time across the life span

leading pass

a throw in which a manipulative is thrown ahead of the intended receiver so that the receiver can catch the manipulative while in motion

lead up activity

an activity developed to limit the number of skills needed for successful participation

lead up game

game developed to limit the number of skills needed for successful participation

level

a measure of the relationship of one’s body to the floor or an apparatus, or of an object to one’s body.

EX: high, low, in between

locomotor

movement that moves the body from one place to another

EX: walking, jogging, running, jump, hop, leap, gallop, slide, and skip

manipulative

an object designed to be moved by hand as a means of developing motor skills

manipulative skills

skills for controlling manipulating objects

EX: kicking, striking, punting, rolling, tossing, throwing, catching, dribbling

mature form

performance of critical elements of a skill in a smooth and continuous motion

mature pattern

execution of critical elements a skill with efficiency in authentic environments

modified games

small-sided games in which the rules have been modified to emphasize use of specific skills

EX: creating a penalty for dribbling to emphasize passing

motor skills

actions that involve the movement of muscles in the body.

TWO GROUPS:

1. Gross motor skills: large movements of arms, legs, feet, or the entire body

• EX: crawling, running, jumping

2. Fine motor skills: small, fine-tuned movements

• EX: grasping object between thumb and finger, using lips and tongue to taste objects

motor skill combinations

actions involving two or more different motor skills

movement concepts

space, pathways, levels, relationships, speed, direction, force

muscular endurance

ability of the muscles to perform physical tasks over a period of time without becoming fatigued.

muscular strength

amount of force a muscle can exert

muscles

major muscles: abdominals, biceps, triceps, pectorals, hamstrings, quadriceps, gluteals, gastrocnemius, trapezius

MyPlate

food guidance system translating nutritional recommendations in the kinds of amounts of food to eat each day

Newton’s Laws

3 physical laws of motion. Comes together to lay the foundation for classical mechanic. Describes relationship between the body, the forces acting upon the body, and the body’s response to the forces.

1. When viewed in an inertial reference frame, object either remains at rest or continues to move at a constant velocity, unless aced upon by an external force

2. Vector sum of external forces on an object is equal to the mass of the object multiplied by the acceleration vector of the object

3. When one body exerts force on a second body, the second body simultaneously exerts a force equal in magnitude and opposite in direction on the first body

nonlocomotor

movement in which a body does not move from one place to another

EX: bend, twist, stretch, push, pull, turn, swing, sway, rock

offense

method of attacking or attempting to score

open space

space where there are no opponents or defenders

overload

idea that to improve physical fitness, one needs to do more physical activity than one normally does.

PACER

Progressive Aerobic Cardiovascular Endurance Run. A test for cardiorespiratory fitness

Pacing

an established rate of locomotion

Palpate

to examine part of the body by touching it

Pahtways

the path a movement takes through space

EX: zigzag, curved, straight

performance

Demonstration of a learned skill

personal risk assessment tool

tool that allows individual to learn about personal health risks and variety of health care interventions

personal space

immediate space surrounding a person

phases of a workout

Warm Up: 5-10 minutes of light exercise to increase blood flow and raise temperature in muscles

Stretching: 5 minutes of stretching to increase flexibility and help avoid injury and strained muscles

Physical Activity: 20-60 minutes of Designated workout

Cool Down: 5-10 minutes of reduced exercise to help heart rate, breathing rate, body temperature, and circulation to return to resting state

Physical Activity

bodily activity that enhances or maintains physical fitness and overall health and wellness.

• strengthening muscles and the cardiovascular system

• honing athletic skills

• weight loss or maintenance

• enjoyment

Physical activity pyramid

guide designed for adults to use to plan an active lifestyle.

• moderate-intensity cardio physical activity on 3-5 days for a minimum of 150 minutes each week

• vigorous-intensity cardio physical activity on 3-5 days for a minimum of 75 minutes each week

• 8-10 strength training exercises for 8-12 reps twice a week.

Power

ability to use strength quickly

Principle

basic truth, law, or assumption

Proficiency

Advanced competency in subject or skill

Progression

Idea that amount and intensity of physical activity needs to be increased gradually

Progressive movement combinations

sequence of actions

Protocol

system of rules or directions that explain the correct conduct and the procedures to be followed in formal situations

Reaction time

ability to react or respond quickly to a stimulus

Repeatable sequences

specific movements combined to create a desired outcome

EX: traveling, rolling, balancing, transferring weight, intentional changes in direction, speed, and flow