Sophomore P.E final exam review

Flexibility

Ability to stretch your muscles and move your joints easily

Example of flexibility

Sit and reach

Cardiovascular endurance

Ability of your heart and lungs to supply oxygen to your body during exercise

Example of cardiovascular endurance

Mile/pacer

Muscular strength

Ability to exert force over an extended period of time

Example of muscular strength

Push-ups/curl ups

Body composition

Percentage of fat, muscle, bone, and water in your body

Example of body composition

Percent body fat

Examples: 6 Skill related components of fitness

1. Agility

2. Balance

3. Coordination

4. Power

5. Reaction time

6. Speed

Skill related components of fitness

These components help you perform and prepare you more for specific types of activities and sports, but they are still valuable in our overall wellness

F.I.T.T Principle

A set of guidelines that helps you tailor workouts to individual fitness goals and ensures a balanced, safe, and effective exercise routine

F in F.I.T.T

F- frequency: how often you do an activity

Ex: 5 days per week

I in F.I.T.T

I- intensity: how hard you should work

Ex: reaching your target heart rate zone

T in F.I.T.T

T- time: how long you should complete an activity for

Ex: 35 min workout

T in F.I.T.T

T- type: the kind of activity you choose to do

Ex: weightlifting, running, swimming, stretching, etc.

Why is warming up for activity important

1. Allows heart rate to slowly increase

2. Loosens muscles and joints

3. Gets you ready for exercise

Why is cooling down for activity important

1. Gradually decreases heart rate

2. Helps breathing rate return to normal

3. Slows the action of large muscles on veins

When is the best time to take your RESTING heart rate

First thing in the morning after waking up. Anytime after that, your body is already required to do work. Morning, while at rest is best

What is the best way to take/check your heart rate while exercising if you do not have a heart rate monitor

During or immediately after exercise, count your pulse for 6 seconds and multiply by 10 to get a 1 min reading. This helps you understand if you are in a zone that benefits your cardiovascular system, and if your intensity is at the right amount.

How do you find maximum heart rate

Subract age from 220

Static stretching

Holding a stretch in one position for a period of time

Ex: holding a stretch for 20-30 sec, no movement

Dynamic stretching

Involves moving your muscles and joints through a full range of motion, often with controlled movements, to warm up your body

Ex: walking across the floor doing high knees, more movement & more range of motion

Where are the pectorals located

Where are the triceps located

Where are the obliques located

Where are the abdominals located

Where are the quadriceps located

Where is the trapezius located

Where are the deltoids located

Where is the latissimus dorsi located

Where are the gluteals located

Where are the hamstrings located

Where is the gastrocnemius located

Where are the triceps located