Physical Education chp 1,2,3,and 4

RICE

Acronym for rest,ice,compression, and elevation;a method of treating common exercise injuries.

ATP

Adenosine triphosate;the cellular form of energy.

The principles of fitness

Overload,progression,specificity,reversibility,individuality,rest and recovery and over training.

Heat stroke

a core body temperature above 104 f headache, nausea, vomiting, diarrhea, rapid pulse,cessation of sweating,and disorientation resulting from extreme exertion in very hot conditions.

FITT Formula

a formula for designing a safe and effective program that specifies frequency ,intensity,time and type of exercise.

Hemoglobin

a four part globular,iron containing protein that carries oxygen in red blood cells.

Progression

a gradual increase in a training program's intensity,frequency,and or time.

Talk test

a method of measuring exercise intensity based on assessing your ability to speak during exercise.

Creatine phosphate

a molecule that is stored in muscle cells and used in the immediately energy system to donate a phosphate to make ATP.

Physical Fitness

a set of attributes that relate to ones ability to perform moderate to vigorous levels of physical activity without undue fatigue.

Homeostasis

a stable,constant internal enviroment

Perceived exertion

a subjective assessment of intensity.

Interval workout

a workout that alternates periods of higher -intensity exercise with periods of lower-intensity exercise or rest .

Circuit-training workout

a workout where exercisers move from one exercise station to another after a certain number of repetitions or amount time.

What individual factors should be considered when designing a fitness program?

age,weight,current fitness level,disabilities,special health concerns.

Skill-related components of fitness

agility,balance,coordination,power,speed,reaction time

Heat exhaustion

an elevated core body temperature,headache,fatigue, profuse,sweating,nausea, and clammy skin brought on by sustained exertion in the heat with dehydration and electrolyte losses.

Lactic acid

an end product of the nonoxidative breakdown of glucose that can increase acidity in muscles and the blood and cause muscular fatigue.

Physical Activity

any bodily movement produced by skeletal muscles that results in an expenditure of energy.

Pulmonary circulation

blood circulation from the heart to the lungs and back.

Systemic circulation

blood circulation from the heart to the rest of the body and back.

Diastolic blood pressure

blood pressure during the diastole phase of the heart cycle.

Systolic blood pressure

blood pressure during the systole phase of the heart cycle.

Body Composistion

body composition refers to the relative amounts of fat and lean tissue in your body;lean tissue consists of muscle ,bone,organs,and fluids .

The Five health-related components of physical fitness

cardiorespiratory endurance, muscular strength,muscular endurance,flexibility,and body composistion

Mitochondria

cellular strucures where oxidative energy production takes place.

Skill-related components of fitness

components of physical fitness that have a relationship with enhanced motor skills and performance in sports .

Health-related components of physical fitness

components of physical fitness that have a relationship with good health.

Aerobic

dependent on oxygen

Over-training

excessive volume and intensity of physical training leading to diminished health,fitness,and performance.

Flexibilty

flexibility is the ability to move your joints in a full range of motion;

Principles of fitness

general principles of exercise adaptation that guide fitness programming .

Arteries

high -pressure blood away from the heart to the lungs or cells.

Cardiorespiratory endurance

is the ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise; achieving adequate cardiorespiratory endurance decreases your risk of diabetes,heart disease,obesity.

muscular strength

is the ability of your muscles to exert force; improved muscular strength decreases your risk of low bone density and musculosketal injuries.

Veins

low-pressure blood vessels that carry blood from the cells or lungs back to the heart.

Ventricles

lower chambers of the heart that pump blood to the rest of the body.

Muscular endurance

muscular endurance is the ability of your muscles to contract repeatedly over time.

Barriers to physical activity

personal or environmental issues that hinder your participation in regular physical activity.

Exercise

physical activity that is planned or structured , done to improve or maintain one or more of the components of fitness.

Three primary levels of physical activity

physical fitness,physical activity,exercise

Individuality

refers to the variable nature of physical activity dose-response or adaptation in different persons.

Internal exercise rewards

rewards for exercise that are based upon how one is feeling physically and mentally(sense of accomplishment,relaxation, increased self-esteem.

External exercise rewards

rewards fro exercise that come from outside of a person(trophy,compliment,day at the spa.

Heat cramps

severe cramping in the large muscle groups and abdomen caused by high fluid and electrolyte loss in sustained exertion in the heat.

Overload

subjecting the body or body system to more physical activity than it is accustomed to .

Rest and Recovery

taking a short time off from physical activities to allow the body to recuperate and improve.

Cardiorespiratory fitness

the ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups in order to sustain dynamic activity.

Speed

the ability to perform a movement in a short period of time .

Power

the ability to perform work or contact muscles with high force quickly.

Agility

the ability to rapidly change the position of your body with speed and accuracy.

Coordination

the ability to use both your senses and your body to perform motor tasks smoothly and accurately.

Aorta

the artery that carries blood from the left ventricle to the rest of the body.

Pulmonary artery

the artery that carries blood from the right ventricle to the lungs.

Cardiovascular system

the body system responsible for the delivery of carbon dixoide and other wastes back to the heart and lungs.

Respiratory system

the body system responsible for the exchange of gases between the body and the air.

Systole

the contraction phase of the heart cycle.

Cool-down

the ending phase of a workout where the body is brought gradually back to rest.

Respiration

the exchange of gases in the lungs or in the tissues.

Warm-up

the initial 5-to 20 minute preparation phase of a workout.

Balance

the maintenance of equilibrium while you are stationary or moving.

Heart rate

the number of beats of the heart in one minute.

Cross- training

the practice of using different exercise modes or types in your cardiorespiratory training program

Blood pressure

the pressure that blood in the arteries eerts on the arterial walls.

Specificity

the principle that only the body systems worked during training will show adaptations.

Reversibility

the principle that training adaptations will revert toward initial levels when training is stopped;this is the use it or lose it principle.

Diastole

the relaxation phase of the heart cycle.

Reaction time

the time between a stimulus and the initiation of your physical reaction to that stimulus.

Stroke volume

the volume of blood ejected from the heart in one heartbeat;expressed in liters or milliliters per beat.

Cardiac output

the volume of blood ejected from the heart in one minute;expressed in liters or milliliters per minute .

Plasma

the yellow colored fluid portion of blood that contains water ,proteins,hormones,ions, energy sources, and blood gases.

Atria

upper chambers of the heart that pump blood from the rest of the body.

Anaerobic

without oxygen.