Q1 P.E. AND HEALTH Flashcards by Xandy Tena

Q

Refers to your body’s ability to fight off diseases

A

Health Fitness

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Q

Refers to the ability to do strenuous physical or sports activities without getting tired easily

A

Body Fitness

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Q

The combination of all the tissues that make up the body

Health Related Fitness Components

A

Body Composition

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Q

The ability of the heart, lungs, blood vessels, and blood to work efficiently and to supply the body with oxygen

Health Related Fitness Components

A

Cardiovascular Endurance

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Q

The ability to use your joints to the fully through a wide range of motion

Health Related Fitness Components

A

Flexibility

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Q

The ability to use muscles for a long period of time without tiring

Health Related Fitness Components

A

Muscular Endurance

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Q

The ability of the muscles to lift a heavy weight or exert a lot of force one time

Health Related Fitness Components

A

Muscular Strength

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Q

The ability to change the body positions quickly and keep the body under control when moving

Skills Related Fitness Components

A

Agility

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Q

The ability to keep the body in a steady position while standing and moving

Skills Related Fitness Components

A

Balance

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Q

The ability of the body parts to work together when you perform an activity

Skills Related Fitness Components

A

Coordination

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Q

The ability to combine strength with speed while moving

Skills Related Fitness Components

A

Power

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Q

The ability to move quickly once a signal to start moving is received

Skills Related Fitness Components

A

Reaction Time

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Q

The ability to move all or a part of the body quickly

Skills Related Fitness Components

A

Speed

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Q

The ability of the individual to change direction or position in space with quickness and lightness of movement while maintaining dynamic balance

Specific Components of Physical Fitness

A

Agility

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Q

The ability to control organic equipment neuro-muscularly; a state of equilibrium

Specific Components of Physical Fitness

A

Balance

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Q

The ability to integrate the body parts to produce smooth motion

Specific Components of Physical Fitness

A

Coordination

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Q

The ability to sustain long continued contractions where several muscle groups are used; The capacity to bear or last long in a certain task without undue fatigue

Specific Components of Physical Fitness

A

Endurance

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Q

The quality of plasticity, which gives the ability to do a wide range of movement

Specific Components of Physical Fitness

A

Flexibility

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Q

It refers to the soundness of the heart and lungs which contributes to the ability to resist disease.

Specific Components of Physical Fitness

A

Organic Vigor

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Q

The ability of the muscle to release maximum force in the shortest time

Specific Components of Physical Fitness

A

Power

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Q

The ability to make successive movements of the same kind in the shortest period

Specific Components of Physical Fitness

A

Speed

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Q

The capacity to sustain the application of force without yielding or breaking the ability of the muscles to exert efforts against resistance

Specific Components of Physical Fitness

A

Strength

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Q

These are the activities you do at your workplace

Physical Activity and Exercise

A

Occupational

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Q

These are the activities you do at home

Physical Activity and Exercise

A

Domestic

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These are activities that you do during recreational activities | Physical Activity and Exercise

Leisure Time

According to a study by Buckworth and Dishman is the "PLANNED", structured, repetitive bodily movements that someone engages in to improve or manufacture physical health or fitness | Physical Activity and Exercise

Exercise

Activities done by the skeletal muscles that utilize energy are called | Physical Activity and Exercise

Physical Activity

Also called endurance activities, these are physical activities in which people move their large muscles in a rhymic manner for a sustained period

aerobic Activity

These kinds of activities include resistance training and lifting weights, which cause the body's muscles to work or hold against an applied force or weight

Muscle-Strengthening Activity

This kind of activity (sometimes called weight-bearing or weight-loading) produces a force on the bones that promotes bone growth and strength

Bone-Strengthening Activity

Barriers to Physical Activities

1. Lack of time 2. Social support 3. Lack of energy 4. Lack of motivation 5. Fear of injury 6. Lack of skill 7. High costs and lack of facilities 8. Weather conditions

One's ability to execute daily activities with optimal performance, endurance, and strength in the management of diseases, fatigue, and stress and reduce sedentary behavior

Fitness

An idea of the future or desired results that a person or a group of people envision, plan, and commit to achieve

Goals

Is a specific training objective or physical challenge you set for yourself

Fitness Goals

It helps you create a workout plan which will be beneficial in reaching your fitness goals | Principles of Physical Activity

The F.I.T.T Principle

Number of meetings in a week | F.I.T.T Principle

Frequency

Effort level of the exercise | F.I.T.T Principle

Intensity

Period covered in an exercise session | F.I.T.T Principle

Time

Kind of activity | F.I.T.T Principle

Type

This principle pertains to doing "more than normal" for improvement. | Principles of Physical Activity

Overload Principles

Gradual and systematic increase in a workload over some time will lead to improvement in fitness without risk of injury | Principles of Physical Activity

Principle of Progression

Exercising a specific piece or component of the body primarily develops that part. Practice makes perfect | Principles of Physical Activity

Principle of Specificity

Development of muscle will happen if regular movement and execution are completed. If activity ceases, it will be reversed | Principles of Physical Activity

Principle of Reversibility

It is essential before the actual workload as it prepares the body for more strenuous activity. It increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation. Must be done at least 5 to 10 minutes | Part of Exercise Program

Warm-up

15-60 minutes of aerobics, resistance, neuromuscular, and /or sports activities. It is the actual exercise | Part of Exercise Program

Conditioning

Essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual recovery. | Part of Exercise Program

Cooldown

Must be performed at least 10 minutes, performed after the warm-up or cool-down phase | Part of Exercise Program

Stretching

Physical activity that makes you sweat. doing it regularly strengthens your heart and lungs

Aerobic Exercise

Is the number of times your heart beats per minute.

Heart Rate

It is taken at the apex of the heart and can sometimes be felt very clearly by placing the heel of the hand over the left side of the chest. | Four Techniques to locate Pulse

Apical Pulse Site

It is taken from the carotid artery just beside the larynx using light pressure from the tips of the pointer and middle fighters. Remember never check both ______ arteries at the same time | Four Techniques to locate Pulse

Carotid Pulse Site

It is taken from the ____ Artery at the wrist, in line with the thumb, using the tips of the pointer and middle fingers | Four Techniques to locate Pulse

Radial Pulse Site

Can be obtained from the left or right temple with light pressure from the tips of the pointer and middle fingers | Four Techniques to locate Pulse

Temporal Pulse Site

Muscles can exert a force during an activity such as lifting weights | Different Exercises

Muscular Strength

This kind of activity (sometimes called weight-bearing or weight-loading) produces a force on the bones that promotes bone growth and strength | Different Exercises

Bone-Strengthening Excercise

The ability to use the muscle for a long period | Different Exercises

Muscular Endurance

This type of exercise increases lean muscle mass. which is particularly important for weight loss, because lean muscle burns more calories than another type of tissues | Different Exercises

Resistance Training

It's when you alternate between several exercises (usually five to ten) that target different muscle groups | Different Exercises

Circuit Training

Stretches your muscles and may improve your range of motion at your joints | Different Exercises

Flexibility Exercise

Is most often recommended for general fitness, this type of stretching is slowly ease to the position and hold for 10 to 30 seconds before slowly releasing the stretch | 2 Types of Stretching

Static Stretching

This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist muscles | Under Static Stretching

Active Static Stretching

During this type of stretching, you hold the lumb to perform the stretch without any assistance such as a bar or bands | Under Static Stretching

Passive Static Stretching

Stretching with movement. The body transitions gradually into position and this movement is repeated as you increase your reach and range of motion | 2 Types of Stretching

Dynamic Stretching

# Formula Maximum Heart Rate

220 - (Age)

MHR Moderate

MHR x 64% and 76%

MHR Vigorous

MHR x 77% and 93%