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gym final
Individuality, what does it mean?
Everyone is different and responds differently to training. For example, two people could perform the same exercise program and result in different outcomes.
Specificity, what does it mean?
Improving your ability in a certain fitness aspect is very specialized. For example, running miles on a track does not directly help your bench press performance.
Progression, what does it mean?
To reach the roof of your ability, you have to climb the first step first. For example, to achieve running 10 miles, you must first accomplish running 1 mile, 2 miles, 3 miles, etc.
Overload, what does it mean?
To increase strength and endurance, you need to add new resistance or time/intensity to your efforts. For example, to keep getting better bicep curl results, you must increase the resistance from 10 to 15 to 20, etc.
Adaptation, what does it mean?
The ability of your body to perform tasks more easily and efficiently when those tasks are repeated over and over again. For example, your body would eventually have to use less energy to perform 25 pound shoulder presses if you did them every day.
Recovery, what does it mean?
The concept that your body and its muscles cannot repair itself without rest and time to heal
Frequency, what does it mean?
It refers to how often you exercise, how many times a week.
Reversibility, what does it mean?
The concept that you will lose the ability to successfully complete an exercise. For example, your muscles will atrophy or lose effectiveness when a person stops exercising.
Intensity, what does it mean?
It refers to how hard or how strenuous that you exercise
Time, what does it mean?
It refers to how long you exercise for, usually in minutes
Type, what does it mean?
It refers to what kind of exercise you do, the tasks that are performed
Select the cardiovascular or aerobic activities from the follow
Jogging, Cycling, walking, swimming, hiking, in line skating or rollerblading, cross country skiing, dancing, kickboxing, kayaking
Resting Heart Rate, what does it mean?
The heart pumping the lowest amount of blood you need because you're not exercising. If you're sitting, lying, calm, and relaxed
Maximum Heart Rate, what does it mean?
The medically recommended most number of beats made by your heart in 1 minute of effort or exercise, usually estimated as 220 minus one's age
Target Heart Rate Zone, what does it mean?
The heart rate that is 50 to 85 percent of your maximum heart rate. It is the level at which your heart is beating with moderate to high intensity. Sustaining a workout at this pace improves cardio-respiratory endurance.
Recovery Heart Rate, what does it mean?
The speed or rate at which your heart rate returns to normal after exercise, can usually be measured in 1, 2, or 3 minute intervals
Identify the characteristics of Aerobic Exercise
uses larges muscle groups, Can be maintained continuously for a long period of time and is rhythmic in nature, and Trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body
Identify the characteristics of Anaerobic Exercise
exercise that is short-lasting, High-intensity activity, Relies on energy sources that are stored in the muscles, Is not dependent on oxygen from (breathing) the air.
Identify the characteristics of Strength Training
Using free weights or weight machines, Specializing in the use of resistance, Induce muscular contraction which builds the strength and size of skeletal muscles
Identify anaerobic exercises
sprinting, weight training, plyometrics/jump training
The resistance in Strength Training can be obtained using what methods
Free weights Weight Machines Resistance Bands Using body weight (such as push-ups)
Exercise can benefit your health by
Help you control your weight Reduce your risk of heart disease Help your body manage blood sugar and insulin levels Improve your mental health and mood help keep your thinking, learning, and judgment skills sharp Strengthens muscles and bones Reduce your risk of some cancers Improve your sleep It can make you feel happier and increase your energy levels
Muscular Strength is best defined as:
The ability to exert force/ power during an activity
Muscular Endurance is best defined as:
The ability to repeat an activity without muscle fatigue
Cardiovascular Endurance is best defined as
The ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity
Flexibility is best defined as:
the ability to move their joints through a full range of motion
Body Fat Composition is best defined as:
The ratio of muscle to fat composition in your body
How many feet high is an official Basketball goal/ rim?
10 ft
How many players on one team are on the court during an official Basketball game?
5
How many points is a free throw worth?
1
How many points are awarded when a basket is made from within (closer to the basket than) the three- point line?
2
How many points are awarded when a basket is made from outside (behind) the three- point line?
3
What is the infraction called when a player uses two hands at the same time to dribble the ball (or when a player stops their dribble then starts dribbling again)?
double dribble
What is the infraction called when a player takes more than two steps without dribbling the ball?
travelling
If a player that has the ball steps on the sideline, are they 'in' or 'out'?
out
What are the lines at each end of the Basketball court called?
baselines
What is the action called that starts a Basketball game?
tip off
The offensive team can freely take the ball back and forth over the half-court line as they please?
false
Choose two of the following that are defensive strategies or schemes in Basketball?
full court press, zone
To acquire the ball after a missed shot is called what?
rebound
How many feet is the free throw line from the backboard?
15
How many minutes is a regulation NBA (professional) Basketball game (no overtime)?
48
A professional player is ejected from the game when they received how many personal fouls?
6
From the following, choose two positions in Basketball:
guard, forward
In an official game, when the offense scores a basket then the other team takes the ball and in-bounds it?
true
To legally in-bound the ball, the player passing it in must be completely out of bounds?
true
True or False: A team must win by two or more points in a basketball game?
false
Basketball games are divided into:
quarters and halves
A player that picks up their dribble (holds the ball with 2 hands after dribbling) can either?
pass or shoot
Identify three basketball skills
passing,driblling,shooting
The infraction for blocking the ball when it's on its downward path towards the basket is called?
goaltending
In basketball, an ______ is a pass that directly leads to a basket being scored.
assist
How many points is a touchdown worth
6
How many points is a FIELD GOAL worth?
3
How many points is a KICKED EXTRA POINT worth?
1
How many points is a SAFETY worth?
2
How many YARDS does the offensive team need to gain to earn a 1ST DOWN?
10
How many PLAYS or DOWNS does the offensive team have to get a 1ST DOWN?
4
How many offensive OR defensive players are there on the field during a REGULATION Football game?
11
What is it called when the QUARTERBACK is TACKLED WITH THE BALL behind the LINE OF SCRIMMAGE?
sack
What is it called when a PASS is CAUGHT by the DEFENSIVE team?
interception
What is it called when the DEFENSIVE team knocks the BALL OUT of the ball carrier's hands and it ends up ON THE GROUND?
fumble
In a REGULATION game, how many FORWARD PASSES can occur on ONE PLAY?
1
What is the AREA of the playing field called that a PLAYER needs to ENTER to SCORE a TOUCHDOWN?
endzone
How many yards LONG is a REGULATION Football FIELD
120
What is the LINE called where the BALL is PLACED and each PLAY BEGINS?
line of scrimmage
A PASS that gets CAUGHT by the OFFENSIVE team is called a _________ pass?
complete
A PASS that does NOT get caught by the OFFENSIVE team is called an __________ pass?
incomplete
If a player WITH the BALL steps ON the SIDELINE, are they considered IN or OUT?
out
How many MINUTES long is a REGULATION NFL Football game (No Overtime)?
60
offensive positions in football
quarterback, running back, wide receiver
defensive positions in football
linebacker, defensive end, cornerback
What is the ACTION or PLAY that STARTS a game and occurs AFTER either a Touchdown or Field Goal?
kickoff
What is it called when the OFFENSIVE player WITH the ball gets TACKLED in their OWN END ZONE?
safety
3 football skills
passing/throwing, catching/receiving, kicking/punting
What is the Championship Game called in the NFL (Professional Football)?
super bowl
How many strikes equals an out?
3
How many balls equals a walk?
4
how many runs is a home run worth with no runners on base?
1
How many runs is a grand slam worth?
4
How many innings is a regulation baseball game- no extra innings?
9
How many total outs are in one inning?
6
What is it called when the defensive team gets two outs in one play?
double play
How many defensive players are on the field at one time?
9
Identify which of the following is a foul ball:
A batted ball that lands inside of the foul lines then rolls out of bounds before reaching 1st or 3rd base A batted ball that lands outside of the foul lines
What is the defensive position called for the player who is stationed on the infield between 2nd and 3rd base?
shortstop
The Designated Hitter or DH hits instead of what position player?
pitcher
Choose two ways that you can get on base?
a hit and a walk
What does based loaded mean?
A runner on 1st, 2nd, and 3rd base
A foul ball caught by the defensive team is an out?
true
What is the title of the person/ official that calls balls and strikes?
umpire
The batting and fielding teams switch after how many outs are committed?
3
three way to get out in baseball
strike out, tag out, fly out
An inning consists of each team having a turn batting and fielding?
true
After hitting the ball, the hitter must run to:
1st base
The base runner does not have to touch each base as they pass by it?
false
A team can only score runs when:
they are batting
positions in baseball
catcher, pitcher, infield, outfield
Does the home team bat in the top or bottom of an inning?
bottom
If a batted ball lands on the foul line, it is considered
a fair ball
Note
Flashcard