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