Phys. Ed Exam Notes (Grade 9)
1) Definitions : HAL and Physical Fitness
HAL: the integration of healthy decisions and active on a daily basis
Physical Fitness: a level of ability that allows a person to complete daily tasks, enjoy recreation, and have left over energy for unexpected tasks.
2) List, define and give examples of the 5 health components & testing methods used in class.
Cardiovascular Endurance: the ability to exercise the entire body over a long period of time. (Ex. running, cycling, swimming, etc.)
Strength: the amount of force your muscles can put forth.
Muscular Endurance: the ability to repeatedly contract muscle groups without getting tired. (Ex. push-ups, pull ups, planks, etc.)
Flexibility: the ability to use the full range of motion of each joint. (Ex. yoga, golf, etc.)
Body Composition: the percentage of body weight that is fat compared to other body tissue such as bone and muscle.
3) Give 4 reasons why these health components are so vital to our well-being.
Improve overall health and prevent chronic disease
Boosts mental health by reducing stress and anxiety
Enhance daily functionality and mobility
Increase life expectancy and quality of life (longevity)
⬆ Longevity
⬆ Quality
⬇ Injuries
⬇ Illnesses
4) List, define and give sport examples of the 6 skills components of Physical Fitness
Agility: the ability to change the position of your body quickly and to control the movement of your whole body. (Ex. obstacle course, dodge, deek, etc.)
Balance: the ability to keep an upright posture while standing or moving. (Ex. pose, walk, acro, biking, skating, etc.)
Coordination: the ability to use your sense, together with other body parts. (Ex. hand-eye, dribbling, dance, etc.)
Reaction Time: the amount of time it takes to move once you see the need to move. (Ex. goalie, serves, hit, etc.)
Speed: the ability to perform a movement or cover a distance in a short time. (Ex. race, chasing, covering the court, etc.)
Power: the ability to perform strength relating activities quickly (Ex. serve, smash, kick, spike, etc.)
5) Define the following Heart Rate terms: HR, pulse, BPM, Resting HR, Exercise HR, Recovery HR, MAX HR, Target HR
H.R: The number of times a person’s heart beats in one minute. Found by taking one’s pulse.
Pulse: Caused by the pressure of blood on an artery wall. It corresponds to one’s heartbeat. Found or taken most commonly at the neck (carotid artery) or the wrist (radial artery).
BPM: Stands for “Beats Per Minute” which is a standard measure of H.R. Often an individual will count their H.R. for 15 seconds and multiply the number by 4 to get their B.P.M.
Resting H.R: An individual’s H.R. while at rest.
Exercise H.R: An individual’s heart rate while exercising. Generally, one will attempt to elevate their H.R. to a target zone in order to improve their cardiovascular functioning.
Recovery H.R: The time it takes to return to one’s resting H.R. after vigorous activity. The longer it takes the “less fit” an individual is.
Max H.R: The calculated maximum number of beats an individual’s heart can beat in one minute. It is dangerous to the heart to challenge it to such a level. It is determined by subtracting an individual’s age from 220. (220 - Age = Max H.R.)
Target H.R: In order to maintain or to see the improvements in one’s cardiovascular functioning, an individual must strive to elevate their H.R. into a target heart zone. The intensity of exercise should challenge the heart but not elevate the H.R. to a dangerous level. Generally the target H.R. zone is between 60% - 85% of one’s max H.R. The “zone” is a range of (Beginner 60%, Intermediate 75%, Elite 85%).
6) Give the THR (formula and answer) for the following individuals 22 year old elite trainer, 40 year old beginner trainer, 16 year old intermediate trainer. Give the THR ZONE of a 15 year old.
220 - 22 = 198 BPM
198 × 0.85 = 168 BPM
168 BPM is the THR of a 22 year old elite trainer.
220 - 40 = 180 BPM
180 × 0.6 = 108 BPM
108 BPM is the THR of an 40 year old beginner trainer.
220 - 16 = 204 BPM
204 × 0.7 = 143 BPM
143 BPM is the THR of a 16 year old intermediate trainer.
220 - 15 = 205 BPM
205 × 0.6 = 123 BPM
205 × 0.85 = 174 BPM
The THR zone of a 15 year old is 123-174 BPM.
7) List and describe 3 ways to determine if one’s HR is elevated while active.
Hearing your breath (When one can hear their breath, the intensity of the activity will be moderate to vigorous.)
Check your pulse
Being able to talk (When you exercise you should be able to to carry on a conversation. If one is breathless and cannot talk, one is working too hard.)
8) List the SMART criteria and write LTG statements that reflect the SMART criteria for: John – 30 on the beep test Sarah – 3 on the push-ups Emily - 1:00 min on the plank test
John – 30 on the beep test
I John will improve my cardiovascular endurance by increasing me score on the beep test 30 to 40 by 1 month (LTG)
I John will improve my cardiovascular endurance by increasing my score on the beep test from 30 to 35 by 2 weeks (STG)
F 5x a week
I THR
T 15-20 minutes
T running
Sarah – 3 on the push-ups
I Sarah will improve my muscular endurance by increasing my score on the push up test from 3 to 10 by 1 month (LTG)
I Sarah will improve my muscular endurance by increasing my score on the push up test from 3 to 7 by 2 weeks
F - 5x week
I - sets and reps
T - no time
T - push ups
Emily - 1:00 min on the plank test
I Emily will improve my muscular endurance by increasing my score on the plank test from 1:00 minute to 2:00 by 1 month. (LTG)
I Emily will improve my muscular endurance by increasing my score on the plank test from 1:00 minute to 1:30 by 2 weeks. (STG)
F - 5x week
I - sets and reps
T - no time
T - plank/ core activities
9. Create FITT formula action plans for the 3 previous examples that reflect the Training Principles
(Question 8)
9) Create FITT formula action plans for the 3 previous examples that reflect the Training Principles
(Question 8)
10) List the 5 TP’s (training principles) and give an example to help explain each.
Diminishing Return: John exercises or begins to train he will see improvements but over time he will plateau.
Specificity: cardio to his goal, pushups for her goal.
Progression: add minutes, up THR, remove breaks , add reps.
Overload: run THR, sets and reps
Reversibility: 5x week
11) Describe the 3 somatotypes.
Ectomorph: tall lanky long limbs don’t develop muscle
Mesomorph: more athletic, very muscular frame
Endomorph: short and stocky
12) Define: drug use, misuse and abuse What is the importance of the “drug”, the “user” and the “context”.
Drug Use: Using a drug as needed and directed
Drug Misuse: not following drug instructions
Drug Abuse: overusing/heavy using drugs which will affect your daily life
What is the drug/ where is the drug from? How strong is it? Build of person? Gender? Tolerance? Location? Who are you with?
13) Attach the drug categories and example chart to the review.
Stimulant: stimulates body/ speed up body process (crack cocaine, caffeine meth)
Depressants: reduces inhibitions slow systems (sleeping pills, alcohol marijuana, painkillers heroin)
Hallucinogens: distort/ alert senses (mushrooms , LSD, ecstasy)
Steroids: testosterone gets released in body
14) List and give an example of the 6 steps in the “Drug Use Continuum”
Non-Use (No Risk)
Experimental Use (curiosity, low risk)
Social Use (celebrate, friends, low-mod)
Binge Use (large amount at once, high risk)
Heavy Use (frequent or a lot, high risk)
Dependant Use (addiction, high risk)
15) Give examples of at least 5 assertive refusal techniques.
Offer an alternative
Make up an excuse
Use Humour
Walk away
Talk it out
Refuse to discuss
Change the subject
Explain the reason for refusal
Speak in a friendly tone
Use positive body language
Say no, don’t send mixed messages
16) Label the female and male reproductive systems. Know the functions of each part.
(Chart)
17) List the 5 steps of the IDEAL decision making model. Be able to respond to a scenario.
I - Identify
D - Discuss
E - Evaluate
A - Act
L - Learn
18) List 5 ways for females to stay safe when out in social settings.
Party with friends
Watch your drink
Know who pours your drink
Trust your gut
Make the call
19) Review the laws of giving consent to sexual activity in Canada.
Age of consent - 16
2 ways consent can be denied - verbal, physical