PE Final Studying

Agility

• Ability to move swiftly & with ease during physical activity

• Involves changing direction quickly and effectively

Balance

A skilled-related fitness component

Coordination

Capacity to maintain control over the body’s movements, especially those involved in sports

Power

Ability to apply maximum force as quickly as possible

Reaction time

Amount of time it takes you to react to an impulse or need to move in another direction

Speed

Ability to complete a certain physical activity as fast as possible

5 components of fitness

• Cardiovascular Endurance

• Muscular Strength

• Muscular Endurance

• Flexibility

• Body Composition

Cardiovascular Endurance

A person’s ability to engage in exercises that raise heart rate for an extended period period of time, anything that forces the cardiovascular system to work for extended periods of time

Muscular Strength

Maximum amount of force your muscles can create, can be improved through resistance training activities

Muscular Endurance

The fatigued resisting ability of skeletal muscles when they are contracted less than maximal force for an extended period of time

Flexibility

The ability of joints to move through their full range of motion

Body Composition

Amount of body fat mass storing compared to fat-free mass

Anatomical Position

Standing upright eyes forward, feet parallel and close together, Arms at side, palms facing out

Transverse Plane

Divides body into upper & lower (rotational)

Sagittal Plane

Divides body from right to left (Flexion, extension, hyperextension)

Frontal Plane

Divides body from front to back (abduction/adduction)

Abduction

Away from midline

Adduction

Toward midline

Circumduction

Circles through two planes

Protraction

Translation of bone away from midline in a plane parallel to the ground

Retraction

Translation of bone toward the midline in a plane parallel to the ground

Flexion

Bending of one bone on another

Extension

Straightening of one bone away from another

Internal Rotation

Moving toward midline

External Rotation

Moving away from midline

Inversion

In

Eversion

Out

Dorsiflexion

Toward body

Planter Flexion

Push out

Radial Deviation

Toward thumb

Ulnar Deviation

Away from thumb

Supination

Palm up

Pronation

Palm down

Frequency

How often you exercise

Intensity

How hard you exercise

Time

How long you exercise

Type

What kind of exercise

Heart Rate

Number of heartbeats per minute

Recovery Heart Rate

Heart rate body decreases to after an activity session

Resting heart rate

Number of bets in one minute while at complete rest, indicates basic fitness level

Maximum heart rate

Highest number of times your heart can contract in one minute

Target Zone

Heart rate range that guides a workout by keeping intensity level between upper and lower heart rate limit

50-60% max heart rate

Light exercise, maintain healthy heart/get fit

60-70% max heart rate

Weight management, lose weight/burn fat

70-680% max heart rate

Aerobic Base building, increase stamina aerobic endurance

80-90% max heart rate

Optimal conditioning maintain excellent fitness condition

90-100% max heart rate

Elite athlete, maintain superb athletic condition

Lifting Rhythm

• 4 counts with gravity

• 2 counts against gravity

Extensor

A muscle that extends a jointed body part

Flexion

A movement in which two ends of a jointed body part move closer together

Interval Training

Exercise session in which intensity and duration of exercise are consciously altered between harder and easier work

Metabolism

The total process where the body breaks down substances for energy

1 Rep Max

Maximum resistance a person can execute one repetition of an exercise movement

Muscle Group

Specific muscles that act together at the same joint to produce a movement

Overload

Subjecting a part of the body o efforts greater than accustomed to, in order to elicit a training response

Overuse

Excessive repeated exertion or shock resulting in injuries

Peak Heart Rate

Highest heart rate reached during a workout session

Plyometric

Type of exercise that suddenly preloads and forces the stretching of a muscle an instant prior to concentric action

Prime Mover

The muscle or muscle group that is causing the movement around a joint

Pronation

Face-down position

Radial pulse

Pulse at the wrist

Resistance

Force which a muscle is required to work against

Respiration

Exchange of oxygen & CO2 between atmosphere and cells of the body

Slow-Twitch Fibers

Muscle fiber type that contracts slowly & s used in moderate-intensity, endurance exercises

Specificity

Principle that body adapts specifically to training stimuli required to deal with

Stretching

Lengthening a muscle to its maximum extension

Supination

Horizontal position upward

Phase I

Muscular endurance, 60-65% 1RM, 10-15 Reps, 3-4 sets

Phase II

Muscular Strength, 65-70% 1RM, 8-10 reps, 3-4 sets

Phase III

Muscular Power, 70-95% 1RM, 2-6 reps, 4-5 sets

Calf

Hamstring

Glute

Latissimus Dorsi

Trapezius

Shoulder

Triceps

Back

Forearms

Quadriceps

Abs

DB Kickback

Incline Press