Physical and Health Education Exam Study Guide

Flashcards for Physical and Health Education exam preparation.

Goal setting

A strategic process that involves identifying specific, measurable, achievable objectives aligned with one's personal health or performance outcomes.

What does SMART stand for in goal setting?

Specific, Measurable, Achievable, Relevant, Time-bound

What does 'Specific' mean in the SMART goal framework?

Targets a clear and well-defined outcome, avoiding vague intentions.

What does 'Measurable' mean in the SMART goal framework?

Incorporates quantifiable indicators of progress and success.

What does 'Achievable' mean in the SMART goal framework?

Realistic based on the individual's current ability, time, and resources.

What does 'Relevant' mean in the SMART goal framework?

Connected directly to personal motivations or sport-specific objectives.

What does 'Time-bound' mean in the SMART goal framework?

Includes a clear timeline or deadline to create a sense of urgency.

Training programme

A systematic and personalized plan designed to improve physical performance or overall fitness.

List the steps in designing an effective training programme

Establish a SMART Goal, Select an Appropriate Training Method, Apply the F.I.T.T. Principles, Structure the Training Sessions, Adjust Training Variables

What does F.I.T.T. stand for?

Frequency, Intensity, Time, and Type

Fitness test battery

A structured collection of fitness assessments used to evaluate different components of physical fitness.

List the test selection criteria in designing a fitness test battery

Validity, Reliability, Safety, Practicality

What is the recommended order of testing items when designing a fitness test battery?

Resting Measures, Speed/Agility Tests, Muscular Strength, Muscular Endurance, Cardiovascular Endurance

What are the three essential phases of a well-organized training session?

Warm-up, Main Training, Cooldown

What is the purpose of a warm-up?

Elevates heart rate and circulation, prepares musculoskeletal and neuromuscular systems, reduces risk of musculoskeletal injuries, enhances mental readiness and focus.

What is the purpose of the main training phase?

Primary phase where targeted physiological adaptations occur.

What is the purpose of a cool-down?

Gradually returns the body to a resting state, prevents venous pooling, supports flexibility and muscular recovery.

What does Frequency mean in the F.I.T.T. Principles?

How often training sessions occur.

What does Intensity mean in the F.I.T.T. Principles?

The level of effort or exertion.

What does Time mean in the F.I.T.T. Principles?

Duration of a training session.

What does Type mean in the F.I.T.T. Principles?

Mode of training.

Strength Training

Enhances muscular force; includes exercises like deadlifts and push-ups.

Cardiovascular Endurance Training

Increases heart and lung efficiency; includes activities like swimming and cycling.

Power Training

Combines strength with speed; includes exercises like jump squats and sprints.

Flexibility Training

Improves range of motion at joints; includes activities like yoga and static stretching.

Hypertrophy Training

Increases muscle size; achieved through bodybuilding routines.

Agility Training

Enhances directional change while maintaining control; includes ladder drills and shuttle runs.

Sets

Groups of repetitions.

Repetitions

Number of times an exercise is performed in a row.

Load

Weight or resistance used.

Rest

Recovery time between sets.

Tempo

Speed of each movement.