PEH 12 Health-Related Fitness and Safety Concepts

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Flashcards covering health-related fitness components, heart rate concepts, exercise intensity, pacing, METs, hydration and temperature concerns, SPF, and skill-related fitness.

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29 Terms

1
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What is cardiovascular endurance?

The ability of the heart, lungs, and blood vessels to supply oxygen to body tissues during sustained physical activity, allowing you to endure movement for a period of time and maintain a lower respiration rate.

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What is muscular strength?

The maximum force a muscle can produce in a single effort; influenced by factors like gender, age, and inherited attributes; strong muscles support the skeleton and daily activities.

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What is muscular endurance?

The ability of a muscle to keep contracting or work over a period of time.

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What is flexibility?

The ability to stretch through the full range of motion and rotate joints.

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What is body composition?

The percentage of fat, bone, water, and muscle in the body; the ratio of lean tissue to fat tissue.

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What safety precautions should you follow before fitness testing?

Perform a proper warm-up and wear appropriate attire to prepare the body and reduce injury risk.

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How do you measure your heart rate using your pulse?

Place two fingers on the radial artery at the wrist, count the beats for 15 seconds, and multiply by 4 to obtain the bpm.

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What is resting heart rate (RHR)?

The number of heartbeats per minute while at complete rest, best measured first thing in the morning; lower RHR indicates higher fitness; typical very fit range is 40–50 bpm.

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What is Maximum Heart Rate (MHR) and its common estimation?

The maximum number of heart contractions per minute; commonly estimated with 220 minus your age.

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What is Rate of Perceived Exertion (RPE)?

A scale from 0 to 10 used to measure the intensity of your exercise.

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What is Target Heart Rate and how is it used?

A range of heart rates representing exercise intensity, typically expressed as a percentage of MHR (e.g., about 50% for moderate and 85% for vigorous).

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What does Pace and Pacing refer to?

The rate or speed of performing physical activities; pacing can vary from slow to fast depending on the activity and the FITT principle.

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What is MET (Metabolic Equivalent)?

The amount of oxygen consumed at rest, defined as 3.5 mL O2 per kg body weight per minute.

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What is dehydration?

Excessive loss of water from the body, usually through sweating, urination, or evaporation during exercise.

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What is thirst?

A sensation of dryness in the mouth and throat indicating the need for liquids.

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What is overexertion or overtraining?

Detrimental effects resulting from excessive training.

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What is hyperthermia?

An alarming rise in body temperature due to heat exposure, increasing risk of heat stress and heat stroke.

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What is heat acclimatization?

Adaptations in response to heat stress in a controlled environment over roughly 7 to 14 days.

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What is hypothermia?

Abnormally low body temperature; normal body temp is about 98.6 F (37 C); hypothermia below 95 F (35 C) is a medical emergency.

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What is cold acclimatization?

Metabolic adjustments and improved tissue insulation to tolerate cold; factors include larger body mass, shorter extremities, and higher body fat.

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What are heat-related concerns like heat rash and heat syncope?

Heat rash is a prickly red rash from sweating; heat syncope is heat collapse causing dizziness or fainting, relieved by cooling and fluids.

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What is SPF (Sun Protection Factor)?

Sunscreen protection against UV radiation; SPF indicates the level of protection.

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What is agility?

The ability to change and control the direction and position of the body rapidly while maintaining motion.

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What is balance?

The ability to stabilize the body when standing still or moving.

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What is coordination?

The ability to use senses with body parts during movement; example: dribbling a basketball.

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What is hand-eye coordination?

Using hands and eyes together to coordinate movements; examples include activities like Arnis (Filipino martial art) involving weapon flow.

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What is speed?

The ability to move the body or parts swiftly in one direction; important for gaining an advantage in sports.

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What is power?

The ability to move body parts swiftly while applying maximum force; a combination of speed and muscular strength; examples include punching, kicking, or rowing.

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What is reaction time?

The ability to respond quickly to what you hear, see, or feel; examples include responding to a starting gun or blocking a punch.