PPL10F Exam Review
HAL: integration of healthy decisions and activity daily
Physical Fitness: level of ability that allows a person to:
perform daily tasks
enjoy recreation and have energy in the tank
overcome unexpected challenges
5 health components:
Cardiovascular Endurance: ability to exercise the entire body over a long period of time. (running, swimming, biking)
Strength: amount of force your muscles can put forth. (lift, push, pull)
Muscular Endurance: ability to repeatedly contract muscles without getting tired. (plank, wall sits, weights)
Flexibility: ability to use full range of motion with each joint. (bend, stretch, yoga)
Body Composition: percentage of body weight that is fat compared to other body tissue. Such as bone and muscle.
Breath Sound check:
used to monitor the intensity of an exercise
able to hear breath = activity is moderate to vigorous
have an HR of 55%-85% of their max HR
Talk Test:
used to monitor the intensity of an exercise
SHOULD be able to carry a conversation
If breathless and unable to talk = working too hard
H.R.
check your pulse by placing 2 fingers over a pulse point
6 skill components:
Agility: ability to change body position quickly and control body movement. (basketball, soccer)
Balance: ability to keep an upright posture while standing or moving. (skating, dance)
Coordination: ability to use your senses together with other body parts. (hand-eye, foot-eye) (badminton, dribbling)
Power: ability to perform strength related activities quickly. (shot put, volleyball)
Reaction Time: amount of time it takes to move when you see the need to. (goalie, race)
Speed: ability to perform a movement or cover distance in a short time. (soccer, race)
Heart Rate: number of beats per minute
Pulse: pressure of blood on an artery
BPM: “beats per minute” count HR for 15 seconds x 4 = a minute
Resting HR: HR while at rest
Exercise HR: HR while exercising
Recovery HR: time it takes to return to resting HR after activity. (longer = less fit)
Max HR: max number of beats someone’s heart can beat/min
Target HR: 60%-85% of Max HR
Calculating THR (Target Heart Rate):
Beginner: 60%
Intermediate: 75%
Elite: 85%
THR = (220 - age) x percentage
Heart Rate Zone:
Calculate both beginner and elite THR’s, then subtract the beginner THR from the Elite THR.
3 ways to determine if someone’s HR is elevated:
Breath Sound Check
Talk Test
Manual Pulse Check
SMART goals:
S: specific, is it clear?
M: measurable, how will you know you’ve achieved it?
A: attainable, is it possible?
R: realistic, is it likely?
T: time frame, what are the timelines?
LTG examples:
I ________ will improve my __________ by increasing my score on the _____ test from ____ to ____ by _____.
I John will improve my cardiovascular endurance by increasing my score on the beep test from 30 to 45 by March 31st
Frequency - 5x week - Reversibility
Intensity - THR of 140-155 - Overload, Progression
Time (cardio only) - 20 mins - Progression
Type - cardio - Specificity
Reversibility: don’t use it, you’ll lose it!
Overload: do more than your max
Progression: improve slowly to be able to perform longer
Specificity: match training to goal
Somatotypes:
genetic body composition
Ectomorph: tall, lanky, long limbs, low body fat
Mesomorph: fairly tall, broad shoulders, can develop muscle, athletic
Endomorph: shorter, stocky, round shoulders, strong
Drug use: using as needed and directed
Drug misuse: not following directions, taking too much too often
Drug abuse: overusing or heavy using
Importance of:
Drug: description of drug
User: traits of a person which could indicate how strong of an effect the drug will have
Context: determines if it’s the right decision, place, time, etc
CATEGORIES:
Marijuana: hallucinogen, depressant, stimulant effects.
Pain relief, experience, manage mental health.
Hashish, Hash oil, THC
Hallucinogens: alter, perceptions, psychological effects.
LSD, shrooms, ecstasy
Depressants: slows CNS, to relax.
Alcohol, Heroin, Tranq, Rohypnol (rape drug)
Stimulants: speeds up body, increases energy levels.
Nicotine, Caffeine, cocaine, crack
Anabolic Steroids: build muscles, medical use, athleticism.
Testosterone, Trenbolone, Boldenone
Male system:
produce + release testosterone
produce sperm
Parts:
Sperm cell: head (genetics), tail (flagellum)
Testies: produce + release testosterone, 2 testies
Epididymis: 2 tightly coiled tubes on testies, store sperm
Vas Deferens: tubes sperm travel through
Prostate Gland: release fluids (enzymes + proteins: protect sperm)
Seminal Vesicle: release fluids (fructose: energy)
Cowpers Gland: release fluids (natural lube)
Urethra: exit tube in penis
Scrotum: keeps the balls in check (temp)
Foreskin: tissue that gets filled with blood
Penis: organ of intercourse
Good👍to know:
Pituitary Gland: small gland in the base of the brain, sends hormones to release sex hormones.
Ejaculation: release of semen
Erection: increase in blood flow that fills tissue
Nocturnal Emissions: sleep ejaculation
Fertilization: conception
SPERM + FLUIDS = SEMEN!!
Female System:
release estrogen + progesterone
release egg cell/ovum
house fetus
Parts:
Ovaries: 2, releases hormones and ovum
Egg Cell: ovum, released every 28 days from the ovaries
Fallopian Tubes: egg travels through these
Uterus: womb, muscular, shaped like a pear
Endometrium: nutrient lining of uterus (uterine lining)
Cervix: opening from vagina to uterus
Vagina: passage way (birth canal, menstrual exit, intercourse)
Vulva: external genitalia
Hymen: vaginal opening
Labia: 2 folds of skin
Clitoris: clit. Nerve endings
Pregnancy stuff:
Placenta: meeting place for mom + baby’s blood vessels
Umbilical Cord: attaches from placenta to fetus
Amniotic Sac: filled with amniotic fluids that protect the embryo
Embryo: egg cell thing less than 2 months old
Zygote: fertilized egg
Mitosis: cell division
Good👍to know:
Pituitary Gland: small gland in the base of the brain, sends hormones to release sex hormones.
Estrogen: main female sex hormone
Progesterone: main female sex hormone
Menstrual Flow: shed of uterine lining
I: identify the problem (is there a decision needed?)
D: determine the options (all options?)
E: evaluate the options (pros? cons?)
A: act on the best option
L: learn from your decision (reflect.)
5 ways for females to stay safe in social settings:
Stay with trusted friends
Watch your drink
Have a safety plan
Trust your gut
Don’t overshare info
Consent Rules
must be voluntary, not forced
must be clear
can be taken back
cannot be give if under the influence of something
legal age is 16