PE I Final Exam
In order to be effective, cardiovascular fitness should be done for a minimum of how long?
30 minutes
What is the minimum number of days per week you must exercise in order to achieve cardiovascular benefits?
4 days a week
When working to improve cardiovascular fitness, your heart range should be between what percentages?
60% - 80%
Define: Aerobic
Aerobic is with oxygen or the presence of oxygen - Continuous movement
What skill related component is being practiced in defending an offensive player during a soccer game?
Agility
Define: Anaerobic
Anaerobic is without oxygen; usually w/short-spurt, high-energy activities - With breaks
When should a person determine his resting heart rate (RHR)?
As soon as you wake up in the morning
What skill related component is being practiced in performing a leg scale on the floor exercise in gymnastics?
Balance
What fitness component is evaluated in the Bioelectrical Impedance?
Body composition
What fitness component is evaluated in the 20M Pacer?
Cardiovascular endurance
What artery is located in the neck?
Carotid
What skill related component is being practiced in using rotary breathing and a flutter kick during the freestyle stroke in swimming?
Coordination
A healthier percent of body fat will:
Decrease your chances of illness; Increase overall health and appearance; Increase self-esteem
Why is it a good idea to take your pulse after cooling down?
Determines how long it takes you heart rate to return to its resting state
What is considered a "resting" stroke?
Elementary backstroke
Define: FIT Principle
F - Frequency (how often); I - Intensity (how hard); T - Time (how long)
What fitness component is evaluated in the sit and reach?
Flexibility
The importance of engaging in a proper cool down is to:
Gradually decrease heart rate to a steady beat; Prevent blood from pooling in the muscles; Improve flexibility because muscles are fully heated and able to stretch further; Gradually decrease respiration (breathing) rate; Allow your heart rate to recover close to a resting rate
The importance of engaging in a proper warm up is to:
Help prevent injury, Raise a sweat; Gradually warm the muscles; Practice skills and increase the intensity of the skills slowly as you progress; Gradually increase the heart rate
Health complication associated with high body fat include:
High cholesterol; Increased risk of diabetes; Increased risk of heart disease
Define: Speed
How fast in takes a person to get from point A to point B
Benefits of muscular fitness include:
Improved posture; Decreased body fat; Increased energy; Decreased chances of osteoporosis
What are the proper steps to performing a reaching and throwing assist?
Kneel in a staggered stance; Call out to the victim; Pull hand over hand with the assist
Survival float should be done when:
Land is not visible; Warm water only; Tired
Muscle: Deltoids
Location: Back of shoulder; Used for: Flexion and extension of the shoulder and arm elevation; Exercise: Shoulder press
Muscle: Latissimus Dorsi
Location: Back, covers the ribs; Used for: Pulling motion; Exercise: Lat pulldowns/Seated rowing; Opposing Muscle: Pectorals
Muscle: Gluteus Maximums
Location: Butt; Used for: Extension of the hip and/or hip rotation; Exercise: Squats
Muscle: Gastrocnemius
Location: Calf; Used for: Extension of the ankle and/or elevates the heel; Exercise: Heel raises
Muscle: Pectorals
Location: Chest; Used for: Pushing; Exercise: Bench press; Opposing Muscle: Latissimus Dorsi
Muscle: Obliques
Location: Sides (love handles); Used for: Lateral flexion and trunk rotation; Exercise: Side crunches
Muscle: Erector Spinae
Location: Spine; Used for: Extension at the waist; Exercise: Dead Lift; Opposing Muscle: Rectus Abdominus
Muscle: Rectus Abdominus
Location: Stomach; Used for: Flexion at the waist; Exercise: Crunches/Sit-ups; Opposing Muscle: Erector Spinae
Muscle: Trapezius
Location: Top of back (under the neck and between the shoulder blades); Used for: Shoulder elevation and assists in pulling motions; Exercise: Upright row
Muscle: Hamstrings
Location: Upper, back leg; Used for: Flexion at the knee; Exercise: Leg curl; Opposing Muscle: Quadriceps
Muscle: Triceps
Location: Upper, back of arm; Used for: Extension at the elbow; Exercise: Bench dips; Opposing Muscle: Biceps
Muscle: Biceps
Location: Upper, front arm; Used for: Flexion at the elbow; Exercise: Arm/Dumb bell curl; Opposing Muscle: Triceps
Muscle: Quadriceps
Location: Upper, front of leg; Used for: Extension at the knee; Exercise: Leg press; Opposing Muscle: Hamstrings
Are you more fit with a higher or lower resting heart rate (RHR)?
Lower
In order to improve cardiovascular fitness, one should do what?
Maintain heart rate in the target zone during exercise
What fitness component is evaluated in the curl-up exercise?
Muscular endurance
Which health related fitness components can a 30 minute swim demonstrate?
Muscular endurance and Cardiovascular endurance
What fitness component is evaluated in the 90 degree push up exercise?
Muscular strength
What are the proper steps to perform a PFD compact jump?
Pinch your nose; Cross arms over chest; Cross legs/ankles; Point your toes
Why should one participate in flexibility training even if they are not in a sport?
Positive attribute to fitness; Increases your range of motion; Relieves muscle tension; Relieves emotional tension
What skill related component is being practiced in jumping to attack the ball at the net in volleyball?
Power
What artery is located on the thumb side of the wrist?
Radial
Why is it beneficial to work out in the target heart zone?
Range where conditioning effect begins to occur; Prevents working too hard; Force yourself to work hard enough to gain benefits; Improves cardiovascular fitness
What skill related component is being practiced in a sprinter taking his first step from the sound of the starter's gun at the meet?
Reaction time
What skill related component is being practiced in competing in the 100m dash at a track meet?
Speed
What survival/rescue skills did you learn in the swim unit?
Survival float; Reaching and throwing assists; PFD/compact jump
Define: Muscular strength
The ability of a muscle to exert maximum force against resistance (lifting a very heavy weight very few times)
Define: Agility
The ability to change direction quickly while moving
Define: Muscular endurance
The ability to make a muscle contract for an extended period of time (lifting a light weight many times)
Define: Flexibility
The ability to move muscles and joints through a full range of motion
Define: Body composition
The term used in reference to the fat and nonfat components of the body
Why should you never use your thumb to calculate your heart rate/pulse?
Thumb has a pulse of its own
What are the most efficient kicks used in treading water?
Whip kick; Egg beater kick; Scissor kick
Why is it important to monitor your heart rate?
lets you know the intensity of the workout; Helps guide you to obtain optimum benefits of exercise; Helps reach target heart zone