PAN Final Exam

a unit of measure representing amount of energy released by food

A calorie is:

plantar fasciitis

A common repetitive overuse injury is

Speed drive

A direct hit on the ball propelling it forward back to the opponent is known as:

explore a variety of different movement activities

A good way to develop appreciation for different kinds of movement is to

in bounds

A shot that hits the line in the game of Badminton is considered to be?

Bone

According to research, eating and drinking healthy dairy products is linked to improved _____ health.

False

According to the United States Surgeon Gerneral, exercise has not been shown to have any effect on age-related decline in mental function and loss of short-term memory.

jazz; ballet; hip hop (all of the above)

Aerobics uses movements from which of the following dance vocabulary?

Point-to-point and cross-country are orienteering competitive because they require competitors to navigate their way through set points as quick as they can.

Are point-to-point or cross country orienteering competitive? Why or why not?

decreased range of motion

Benefits of maintaining a good level of flexibility include all of the following except

Topographical

Commonly used in orienteering, what type of map shows the shape and elevation changes of the terrain by using contour lines?

should comprise the bulk of your diet.

Complex carbohydrates:

a. is a sign that you did too much too quickly b. typically is felt a day or two after the workout session c. is due to lactic acid buildup

Delayed onset muscle soreness

is a sign that you did too much too quickly; typically is felt a day or two after the workout session; is due to too much protein (A and B)

Delayed onset muscle soreness

One way I can make physical activity a bigger part of my every day life is by making sure that I exercise for at least two hours every day; some days I only work out for an hour, and by doing this I would make sure I'm consistent with my workouts. Another way is by doing more than one type of exercise. Currently, the vast majority of my exercise is swimming, and one thing I could improve on is spending more time in the weight room or going on runs, rather than only swimming.

Describe at least two ways you could make physical activity a bigger part of your every day life.

The "talk test" can be used to determine the intensity of your exercise; when exercising, the amount of effort it takes to have a conversation or sing a song is an indicator to how intense your workout it. If you can talk and/or sing with ease, it is not an intense workout. If you struggle to talk and/or song, it means that your workout is at least moderately intense.

Describe how you would use the "talk test" to determine the intensity level of your exercise.

In singles or doubles, each point won counts for one point, and the first to eleven points win, unless the opponents are tied at 10 points; in this case, the opponents will play until someone has two points more than the other player(s).

Describe the scoring system in table tennis.

must be obtained from food because the body is unable to manufacture them or create enough of them to meet physiological needs

Essential nutrients are best described as nutrients that

dietary fiber

Health professionals define _____ as non-digestible carbohydrates that occur naturally in plant foods.

3 to 4

How many times should aerobics be performed in a week?

Sprains, Soft Tissue injuries

Ice packs are often used in the immediate treatment of sports injuries. Which of the following should be treated by using an ice pack?

You would look for skill level, creativity, endurance, and minimum mistakes.

If you were a judge at a skateboarding event, what are some of the competition criteria you would look for in judging a competitor? (list a minimum of three criteria)

True

In Aikido both physical and mental training are used.

b. Focus c. Controlled legal techniques d. All of the above (include speed)

In Kickboxing semi-contact is a fighting discipline where fighters fight with:

Covering up

In Kickboxing, ________ is the last opportunity to avoid an incoming strike to an unprotected face or body.

Back spin

In Table Tennis, where the bottom half of the ball is rotating away from the player, and is imparted by striking the base of the ball with a downward movement is known as:

Chop

In defensive play the shot which is defensive, backspin counterpart to the offensive loop drive is known as:

True

In general, you should work out your large muscles before your small muscles.

well fitted helmet; wrist guards; knee pads (all of the above)

In skateboarding, essential equipment to be worn to minimize the risk of serious injury include which of the following?

forehand

In the game of Badminton which grip technique could be compared to shaking hands?

Half

It is recommended that a person should fill _____ of their plate with fruits and vegetables.

5-6

Most people should eat _____ ounces of protein per day.

maximum amount of weight you can lift at one time

Muscular strength can be defined as:

physical activities that require endurance, strength, or flexibility

Physical fitness relates to your ability to perform

lower risk of sports injuries

Regular resistance training

the amount of weight lifted; the number of repetitions performed (A and C)

Resistance training intensity is usually measured by

Aerobic Capacity

Running long distances to train for an orienteering meet can most improve your

False

Skateboarding started in the 1990s.

False

Stretching done on its own is considered a warm up activity

1988

Table tennis was first introduced as an Olympic event in the year:

Five

Tai Chi involves the following number of styles:

in which it is ideal for you to reach and stay in during exercise

Target heart rate is the range _____.

True

Teens need more sleep than adults or children because the circadian rhythm is delayed during puberty.

a carbohydrate increases blood sugar levels

The Glycemic index measures how quickly:

provides guidelines for basic injury treatment

The RICE principle

home base

The area in the court where a player stands to best cover the entire area is called:

Shake hand

The most common racket grip used in Table Tennis is when the player wraps their hand around the handle, this grip is called:

shuttle cock

The official name of the birdie in the game of Badminton is?

20 to 30 seconds

The optimal amount of time to hold a stretch is

slow and continuous

The pace of Tai Chi is _____ and _____:

supply energy to body cells.

The primary function of carbohydrates is to

Principle of Overload

The principle that states that the amount of training you undertake must be more than your body or body system is used is the:

(Ultimate fist; Ultimate kicks; Ultimate kicks and fist;) None of the above

The word Taichi literally translates into:

allows you to see your improvement; will help you to detect problems with your program design; keeps you motivated (all of the above)

Tracking your progress using a weight-training log

5 to 10

Warm-up activities for aerobics should be how many minutes?

There are multiple benefits when it comes to using weight machines. One is that that they are easily adjustable, meaning it is easy to change the amount of weight on them. Another is that weight machines make it easier to isolate a group of muscles to work out depending on the specific machine. A third benefit is that they are safer to use than regular free weights since you can't drop them on yourself or someone else; this reduces the risk of getting injured when lifting weights. This also makes them especially beneficial for beginners; if someone inexperienced is lifting weights, they'd be better off starting with machines since they are more controlled and safer to use.

What are some benefits of using weight machines? (Provide a minimum of three benefits)

Common reasons that people do not exercise are because they can't seem to find the time, they lack motivation, they do not want to even if they know they should, and technology makes it easy for people to stay at home and not need to go out walk while they do errands (this includes motor vehicles which allow people to sit rather than walk from point A to point B).

What are some common reasons that people give for not exercising? (provide a minimum of three reasons)

U.S. Department of Agriculture

What does the acronym USDA stands for?

The study of Tai Chi involves meditation. It is made up of slow and deliberate movements; at no point should you be tense. The goal is to do all of the movements in a flow, and it is important to concentrate and be calm and relaxed to do so in a graceful manner.

What does the study of Tai Chi involve?

48 hours

What is the ideal waiting period before exercising the same muscle group again?

increased level of exercise/decreased occurrence of disease

What is the inverse relationship of disease and exercise?

multi-joint exercises, single-joint exercises, core exercises

What is the most logical order of exercises in a weight training circuit?

Yang

What is the most popular style of Tai Chi?

The main purpose of warming up prior to doing aerobics is to gradually increase your heart rate and to increase blood circulation. It is also a way to stretch muscles which can reduce previous soreness and reduce the risk of injury.

What is the purpose of warming up prior to doing aerobics?

How hard you exercise; How long you exercise; How often you exercise (All of the above)

What principle(s) is/are related to improving fitness?

Slipping

What rotates the body slightly so that an incoming punch passes harmlessly next to the head when participating in kickboxing?

slow, controlled

When performing range-of-motion exercises, your movements should be _____ and _____.

committing to exercise; expecting slow, consistent weight loss; setting reasonable goals (all of the above)

When setting goals for achieving a healthy body composition, which of the following considerations are important?

1951

When was Aikido introduced to the rest of the world?

when the defender is close to the net

When would be the best time to make a clear in a Badminton game?

Daito-ryu aikido-jujutsu

Where was the art of Aikido derived from

Walking

Which activity will result in the biggest improvement in cardiovascular fitness?

Oats

Which food is included in the grain category

Vitamin B-9, folic acid

Which of the following B vitamins plays an important role in genetic functions such as cell division and tissue growth?

Strength training; Flexibility training; Cardiovascular training (All of the above)

Which of the following activities contributes to improved level of fitness?

blood pressure; lung capacity; body composition (all of the above)

Which of the following are typical fitness assessments?

Cancer; Type II diabetes; Coronary heart disease (All of the above)

Which of the following chronic diseases are associated with physical inactivity?

Competitors receive a clue card at the start of the event; Competitors leave the starting line at equal time intervals; Competitors must have their cards marked at each checkpoint (All of the above)

Which of the following describe competitive orienteering?

b. Event lasting longer than several minutes c. Includes activity such as a tennis serve d. Includes activity such as a long bicycle race

Which of the following describes anaerobic exercise?

decreased insulin sensitivity

Which of the following is NOT a physiological change that results from resistance training?

movements transfer to daily activities

Which of the following is NOT an advantage of using machine weights for resistance training?

vitamins

Which of the following is NOT one of the commonly called energy nutrients?

Reaction Time

Which of the following is Not a component of health related fitness?

Age; Gender; Genetics (All of the above)

Which of the following is a major factor that influences a person's intake requirements?

Map reading; Compass reading (Both a and b)

Which of the following is an essential skill for orienteering?

walking on a treadmill for 5-10 minutes

Which of the following is an example of a general warm-up?

barbells

Which of the following is considered as free weights?

Straight knee thrust

Which of the following is not a defense technique in Kickboxing

Paddle tennis

Which of the following is not a name used for table tennis?

Spinning

Which of the following is not an aikido technique?

smash

Which of the following is the basic offensive shot in badminton?

insomnia

Which of the following is the term for the inability to sleep even when exhausted?

Firearms

Which of the following weapons use is not commonly used in aikido training?

Spinach

Which of the following would be considered a complex carbohydrate?

Encourage the lifter; Grab weight if lifter gives out; Assist with the last few inches of lifting (All of the above)

Which of the following would be done by a spotter in weight lifting?

Vitamin C

Which of these vitamins is essential to prevent the disease scurvy?

Your family; Your friends; People in the community (All of the above)

Whose attitudes can help you remain committed to staying physically active?

Progression

William has been riding a stationary bike for eight weeks in an effort to improve his cardiovascular fitness. He started riding at level one, and is still riding at that level. Which fitness principle is he ignoring?

Wide variety

You should eat a _____ of fruits every day.

you are not accustomed to the environment

Your risk of heat illness increases if