Physical Education Semester 1

The American College of Sports Medicine suggests 30 minutes of moderate cardio exercise (walking, biking) per week. If you were to do vigorous cardio exercise how long should each session be?

20 minutes

When it comes to frequency of working out, the majority of individuals partaking in a fitness program work out how many days a week?

3-4 days per week

It is important to warm up or raise the overall temperature of the body to increase elasticity and flow of blood to muscles before working out. Which option best describes an adequate amount of time for a warm up?

5 to 10

According to the US Centers for Disease Control and Prevention, approximately what percentage of chronic disease could be avoided with healthy lifestyle choices?

80%

Roughly what percent of all movement dysfunction is due to either over-tension (tight tissues) or open-circuit faults (moving in a bad position)?

98%

Which of the options is NOT an example of bodyweight exercises?

Biking/Cycling

Which of the options is NOT an example of weighted exercises?

Brisk walking

Human Growth Hormone (HGH) is another enhancer used in high level athletics and stimulates cell growth. Which option best describes why is it banned in all sports?

It can cause enlargement of organs

What is the difference between the over-tension and open circuit faults?

Over-tension refers to tight tissues while open-circuit faults are moving in a bad position.

Overloading is defined as a volume of exercise that is in excess to ensure adaptation occurs; maximal stress (PT Direct). What else is also true of overloading?

Overloading is a way to break through plateaus in training when they become present.

Mobility assessment must first take place to see what postural and movement faults are present. Which part of the mobility assessment determines the amount of muscular/ligament elasticity?

Part 1: Static Assessment

Mobility assessment must first take place to see what postural and movement faults are present. Which part of the mobility assessment determines proper/improper movement patterns?

Part 2: Dynamic Assessment w/ Movement Progression

In which phase would you be able to see an increase in the size in the muscle?

Phase 3

Which option is not correct regarding the process of warming up or cooling down?

You can't do the same routine for both your warm-ups as you do for cool downs.

Which of the following is NOT a part of ensuring safety when engaging in physical activity?

a strength test

By using the guidelines from the lessons in this module what can we create?

a work out plan for a week

in any type of setting, proper steps must be taken in order to ensure safety when physical activity is involved. with this in mind which option best explains what is required when you begin any physical activity?

all of the options are correct

What is the first step of a mobility assessment?

assess posture

If a person doesn't have access to a fitness facility such as a gym, there are many other options to stay in shape and get a workout in! Many public parks now have fitness equipment designed for teens to adults, that is easy to use and free. What are these equipment normally?

body-weight based

most cities also offer hiking trails, running trails, and biking trails that are more ways to stay active and fit. for what age group are resources available such as morning walks around a shopping mall or a community park?

both children and elderly

when speaking of performance enhancers, or ergogenic aids, many people immediately think of anabolic (or other forms of) steroids. which option can be defined as "a mineral that can help in burning fat and increasing muscle mass, however, it is also not advised to take in excess, as it can damage essential healthy fats as well as the person's DNA"?

chromium

Heels rising off of the floor while descending into a squat; elbows flaring out while performing a push-up, or hips not lowering to a proper starting height before a deadlift - these are all examples of what?

common movement faults

what is key to achieving any fitness goal, both mentally and physically?

consistency

Because ________________ cannot be purchased at your local market, everyone achieves different levels of success based on how well-developed their set of intangibles are. Which option best fills in this blank?

discipline

Which of the following is NOT a strategy you should use when exercising in extreme cold?

drinking a hot beverage every 30 minutes while exercising

What is the major difference between balance and dynamic balance?

dynamic balance involves movement

In this module, we learned about the phases of functional strength. Which should be completed in the first phrase?

encourage injury prevention

____________ is key in keeping a healthy weight and a healthy heart, but ____________ are absolutely crucial as well. Which option best fills in these blanks?

exercise, healthier diets

Biomechanics are very important to fitness for a few reasons. Which biomechanic can be described as "the influence applied from one thing to another, causing it to be accelerated or decelerated. For example, curling a dumbbell is a basic example of force. It increases tension while bringing the weight up, and decreases while lowering the weight down."

force

We do certain movements each day such as pushing, pressing, pulling, squatting, stepping, bending (hips), twisting, and gait (walking, running). These movements are classified as which type of movements?

functional movements

Which of the following is the foundation for overall performance?

functional strength

In Phase I of developing strength, which of the following is NOT one of the primary goals?

increase work capacity

Which of the following is NOT a benefit of physical activity?

increased levels of cholesterol

which of the following is NOT a benefit of physical activity?

increased levels of cholesterol

Which of the following is defined as the range of motion available to a joint before muscles, ligaments or tendons restrict the joint from moving any further along it's plane of motion ?

mobility

When it comes to performing at the highest level, during training and performance what must always be present?

mobility and functional strength

As poor lifestyle choices become more common, chronic disease also becomes more common. What percentage does the US Centers for Disease Control and Prevention state makes up chronic disease-related deaths could have been prevented had healthy lifestyles been implemented?

nearly 80%

According to researchers how many adults get the recommended amount of weekly exercise?

one-third

Low-back arches while performing an overhead press; the feet turn out while running; a rounded back during squatting are all examples of which?

open-circuit faults

which biomechanical principal happens when two opposing players grab a basketball and fight for the jump ball? both athletes have opposition when trying to rip the basketball from one another.

opposition

Besides chronic illness, sedentary lifestyles can lead to further complications, such as tendon injuries, muscle and skeletal injuries, knee and back pain. How much is spent each year on these injuries?

over $120 billion

What should you do if you have to engage in physical activity in the heat?

rehydrate with 12 ounces of water for every 30 minutes of exercise

what do all of the forces both inside and outside the body combine to produce?

resistance and performance

There are three basic principles of exercise. Which option is NOT one of the basic principles of exercise?

strength

What is balance?

the basic ability of the body to remain in proper form

What is reaction time?

the mind and body's ability to react to a stressor quickly

why is it important to understand why you want to exercise and its long term benefits?

to see it as a privilege and a fun activity rather than something that is forced or required

Working out in extreme environments is never ideal for any type of exercise. Otherwise using an indoor facility, what can you do?

wait until it is no longer an extreme environment

If you exercise outdoors in extreme heat, which of the following is NOT a precaution you should take?

wear a minimum amount of clothing

Which of the following is NOT an example of open-circuit faults?

when the muscle below the knee are tight