Physical Education and Fitness Lecture Notes

These flashcards cover vocabulary and key concepts from physical education and fitness lecture notes, including types of exercise, training principles, biomechanics, and health risks.

Warm Up

Elevates body temperature to between $99.5^{\circ} F$ and $100^{\circ} F$, which is low intensity and improves blood flow.

Cool Down

The phase to return to normal body temperature ($97.0^{\circ} F$ and $99.0^{\circ} F$), improve blood flow, and prevent Blood Pooling.

Blood Pooling

When blood gathers in the lower extremities, which the cool down phase seeks to prevent.

Stretching

Activities designed to prevent injury, decrease soreness, and improve performance.

Dynamic Stretching

To move continuously through a range of motion to raise heart rate and warm up muscles.

Static Stretching

Slowly lengthening muscles and holding the position for $10$ to $30$ seconds.

Ballistic Stretching

Fast, bouncing movements that push muscles past their stretch limit; generally advised against.

Active Stretching

Continuous controlled motion that involves muscles and joints.

Passive Stretching

When an external force or someone else does the work to stretch the muscles.

Cardiovascular Endurance

The ability of the heart, lungs, and blood vessels to supply oxygen to the muscles and body during activities like running, swimming, or cycling.

Muscular Strength

The maximum force your muscles can exert.

Muscular Endurance

The ability of your muscles to sustain tension for a long period of time.

Flexibility

The ability to move your joints and muscles through their full range without pain.

Body Composition

The ratio of fat mass and fat free mass (muscles, bone, and organs) in your body.

Agility

The ability to quickly change your body position and direction during control and speed.

Balance

The ability to keep your center of gravity stable.

Coordination

The syncing of senses and body parts, such as hand, foot, and eye coordination, to perform a movement.

Power

Combining strength and speed to exert maximum force, represented by the formula $\text{Strength} \times \text{Speed}$.

Reaction Time

The time it takes to process a sensory stimulus and begin responding.

Speed

The ability to cover a specific distance in a short amount of time.

Aerobic

Exercise performed 'with oxygen' that gets the heart pumping faster and makes breathing heavier to strengthen the heart, lungs, and muscles.

Anaerobic

Exercise performed 'without air' where muscles use sugar for energy because they need energy faster than the lungs can supply oxygen.

Fatigue

Extreme tiredness, lack of energy, or exhaustion that does not go away with sleep.

Overload

Making your body work harder than usual to get stronger, which is gradually applied.

Progression

The gradual increase of overload to result in an increased workload and fitness improvements.

Specificity

The principle that training should be specific to the goal, such as doing bicep curls to improve biceps.

Reversibility

The 'use it or lose it' principle stating that fitness improvements will reverse if you stop exercising.

Tedium

Changing up exercises to prevent boredom.

Sedentary

A lifestyle involving sitting or lying down that can lead to obesity, high blood pressure, strokes, and heart disease.

Overexertion

Caused by repetitive or sudden movements or incorrect technique; symptoms include pain, difficulty breathing, and elevated resting heart rate.

Fitness Quackery

Fake and unproven health claims.

HIIT

High Intensity Training involving short bursts of maximum effort followed by short rest periods.

Circuit Training

Moving from one exercise or station to the next with minimal rest.

Interval Training

Alternating between high and low intensity exercise, such as running and walking.

Functional Fitness

Exercises like squatting to lift a box or lunges that mimic everyday tasks to improve real-life movement.

Force Summation

Combining the force produced by multiple body parts to create maximum power or momentum.

Internal Feedback

Sensations received from your own body during physical activity.

External Feedback

Information provided by someone else.

Cognitive Stage

The initial stage of learning what to do when acquiring a new skill.

Associative Stage

The practice phase where technique is refined.

Autonomous Stage

The final stage of learning where skills become automatic.

Atrophy

The decreased size in muscles due to a lack of use.

Hypertrophy

The increase in muscle size.

Agonist

The muscle primarily responsible for generating force and movement.

Antagonist

The muscle that relaxes or lengthens to allow a movement to occur.

RICE

An acronym for treating minor injuries: Rest, Ice, Compression, and Elevation.

FITT

An acronym for exercise prescription: Frequency, Intensity, Time, and Type.

Biomechanical

The study of how muscles, bones, and joints work together.

Concentric

A type of muscle contraction where the muscle shortens.

Eccentric

A type of muscle contraction where the muscle extends.

Isometric

A contraction that creates force but does not change muscle length (holding still).

Isotonic

A contraction where the muscle changes length with constant tension.

Isokinetic

A muscle contraction where the muscle shortens at a constant controlled speed against maximum resistance.

Fulcrum

The pivot point or axis of rotation where the body bends; in the body, these are the joints.

Load

The weight or resistance in a lever system; in the body, this is body weight or an external resistance.

Force

The effort or push applied in a lever system; in the body, this is provided by the muscles.

Max Heart Rate (MHR)

Calculated as $220 - \text{Age}$.

Target Heart Rate (THR)

The intensity range of $60\% - 80\%$ of your Max Heart Rate.

Heat Stroke

A severe heat injury with a body temperature over $104^{\circ} F$, altered mental states, and red, hot, dry skin.

Hypothermia

When the body temperature drops below $95^{\circ} F$, causing shivering, confusion, and a weak pulse.

Frostbite

When skin and underlying tissue freeze, causing numbness and waxy skin that turns white or blue-gray.