Online PE Final
Daniela loves the cookies at her favorite restaurant, but she knows they are filled with unhealthy ingredients. Which of the following statements shows how Daniela's boyfriend could be a positive influence?
"I could make these at home with fewer calories and less fat."
Julie has decided to manage her weight and has asked her friends for advice. Which of the following statements shows how Julie's friends could be a positive influence?
"Lets exercise and eat healthy foods together"
Which of these demonstrates the most sportsman-like statement?
"We'll get it back next possession, just play hard."
Which of the following is a promise advertisers cannot make promoting their fitness product?
"target your belly fat to lose weight there first"
Miguel is thinking about taking a supplement that is supposed to help build muscles more quickly in fewer workouts. Which of the following statements shows how Miguel's peers influence him in an unhealthy way?
"you should try this because everyone else takes them"
Wendy plans to run her first 5k in two months, and she needs to prepare. She has a busy schedule, though, and needs to select the best activity for her heart health. Which activity should Wendy pick?
25 minutes of zumba
How long does your body need to rest between muscle training workouts?
48 hours
Dionne was very excited to start working on her new fitness plan, so she started riding her bike 17 miles a day, every day. After a week, she was feeling very tired and her muscles were sore. What is the best thing Dionne can do to prevent this problem in the future?
Adjust the frequency of her workouts to add time for rest and recovery
With all the health and fitness gadgets and programs out there list and define the five major advertising techniques discussed to be a smart consumer (and take notice of the other advertising styles.)
Bandwagon: Bandwagon is trying to get you to do or buy something because others are doing it. Glittering Generalities: Glittering generalities uses phrases with appealing suggestions or generalizations but may not tell you many specifics. Plain Folks: Plain folks is an advertising technique that uses "normal" people. It implies that the product is trustworthy because it is for a normal, everyday person. Scientific Evidence: The use of scientific evidence, or the insinuation of science, to show the product's effectiveness is a major advertising technique. Testimonials: Testimonials use success stories from customers or celebrity endorsements to persuade you to buy it. In addition to the five major advertising styles there are also smaller styles known as flatter, snob appeal, special offer, urgency, and transference.
Which of the following is an example of proper movement for a biceps curl?
Bend the arm at the elbow with the back straight
Your family would like to develop healthier eating habits. Which of the following strategies would be the best approach to reaching that goal?
Decide each weekend what to make for dinner throughout the week
Which of the following is an example of two reps?
Doing one pull up followed by a second pull up
Laura researched and designed a training program to help her increase her cardiovascular fitness. Unfortunately, after three months, she has still made no progress in her goals. What is the best thing for Laura to do next?
Evaluate and adjust her choice of activities, frequency, duration, and intensity
Amit's friends have started complaining that he doesn't have much time to hang out because he spends too much time working, studying, and volunteering. He thinks that these things are important to put on his college applications, so he wants to continue these activities. What is the best step for Amit to try next if he continues to feel pressured by his friends?
Explain the importance of these activities for getting into college, and invite the friends to join him.
Which of the following is an example of moving properly for a basic squat?
Feet shoulder width apart, heels on the ground, back straight as you lower your body
Jessica and Francis are best friends. Francis exercises every day, but Jessica is only active once in a while. Based on the information you know, who is more likely to go to college?
Francis is 15% more likely to go to college
Ophelia wants to become a better swimmer, so she has decided to practice at the local pool. Which of the following is the best way for her to stay safe during her workout?
Going for a brief walk ahead of time and stretching afterward
Which of the following statements is a MAD goal?
I want to reach a skeet shooting score of 85 percent at the next competition
Which of the following statements is a MAD goal?
I will improve my batting average by two points before the end of the season.
Andy has been consuming a set number of calories and recently added an additional 100 calories in the form of a daily snack. Although he is not trying to lose weight, he has lost one pound per week over the last two months. He wants to increase his level of activity and exercise, and he wants to return to his weight from two months ago. Which strategy should he follow to prevent becoming underweight?
Increase his activity and exercise levels and add more calories to gradually gain weight
What does weight training do?
Increases strength and endurance
Jacob wants to improve his physical appearance before the homecoming dance, but he has trouble finding time to exercise. One of his friends has been taking diet pills that really seem to work. Jacob isn't sure whether he should try those, as well. Which person should Jacob ask for advice?
Jacobs trusted physician
Justin and Kenneth have been best friends for as long as they can remember. Kenneth loves to run, but Justin hates to exercise. Recently, they both went for an annual checkup at the doctor, and they are comparing their blood test results. Based on the information you know, which of the following is most likely true?
Justin may have unnecessarily high levels of bad cholesterol.
Which of the following choices for staying safe is best to attempt first when trying out a new activity?
Learn the rules and proper technique from an expert, and use the necessary gear
Which of these is the proper way to complete a cool down?
Lower intensity, then complete static stretches
Your softball coach needs to add a new player to the team roster. Which of these people would most likely demonstrate the best sportsmanship based on the information provided?
Marissa, because she has cheered for the team all season long
Janis has found that she must consume 1,600 calories a day to reach her health goals, but she doesn't want to give up her morning cereal. Unfortunately, she tends to fill up her bowl with three or more servings. What strategy should Janis use to improve her habits?
Measure her cereal to make sure she is using the right serving size
Marissa's target heart rate zone is 140-178. During a tennis match, she checks her wrist monitor, which indicates that her heart rate is currently 130. Which of the following will help her get the most productive workout, based on the information she has gathered?
Moving more quickly and serving the ball with greater intensity
Noah has set some goals for his fitness. He decided to start a weightlifting routine that consists of lifting weights for one hour three days a week. What area of fitness is Noah specifically targeting, and what is his potential for a positive change?
Muscular strength; the type and frequency of activity are on target for success in this area
During his workout yesterday, Anthony pushed himself by lifting heavier weights. Today he is feeling good, but his muscles are sore. What principle is at work in this situation?
Overload
Your family would like to develop healthier eating habits. Which of the following strategies would be the best approach to reaching that goal?
Plan your meals for the week before heading out to the grocery store
Which of the following is an example of moving properly for calf raises?
Raising and lowering the heels, leaning slightly forward with feet approximately shoulder width apart
An inactive student wants to become more physically active but does not think he has the time. What is the most effective thing he can do to start making physical fitness a priority?
Replace one passive activity with one physical activity each day
An inactive student wants to follow his doctor's advice by becoming more physically active. What is the most effective thing he can do to start making physical fitness a priority?
Schedule at least 60 minutes of physical activity every day
Which of these demonstrates the most sportsman-like behavior?
Shaking hands with all opponents after your team has lost the game
Bethany walks on the treadmill at least four times per week to maintain her cardiovascular health. Lately, she has been finding excuses not to exercise and is starting to miss one or two sessions each week. How can she apply the SPORT principles to get her workouts back on track?
She can explore other types of physical activity to combat the tedium of her workout.
Amber finds herself struggling to have a conversation with her friend while they are hiking. Which of these modifications should she make?
She should slow down in order to bring her heart rate back to a safe level.
Which of the following is an example of an eccentric contraction?
Slowly putting a heavy object down
Which of the following can help keep you safe when active on a sunny and warm day?
Take frequent breaks in a shaded area to avoid overheating
Lara has noticed that all of her friends are very careful about what they eat, and they are all much thinner than she is. She wants to be healthy, but she really wants to fit in with her friends. What is the best step for Lara to take?
Talk to a trusted adult to help her evaluate her eating and exercise in a healthy way.
What should you do to solve the problem of exposure to your mom's secondhand smoke in the house?
Talk with her about it
FITT and SPORT principles will help you successfully maintain a realistic and varied personal fitness program. List and define each word in FITT and SPORT.
The F stands are frequency which means how long and how often you do an exercise and the desired frequency will vary based on the type of activity and what your body can handle. The I stands for intensity which is the amount of energy and power needed to complete the physical activity. You always want to start with less demanding activity and monitor your heart rate and how your muscles feel, then add intensity to challenge yourself. The first T stands for time which is the time needed to complete the activity. The second T stands for type which is the activity depending on the area you want to improve. For example, weight lifting will help build muscle. The S stands for specificity, which is the exercise, activity, or workout that targets your specific training needs. The P stands for progression which is your progress of increasing both the duration and intensity of activity over time. The O stands for overload which describes how hard you work your body to improve how it functions. The R stands for reversibility which describes how your skill level and fitness decline or reverse then you stop your exercise routine. The T stands for tedium which means getting bored and overuse injuries when you do the same activity over and over. It is important to have a variety in your workout so tedium doesn't occur.
You may look forward to being outside on a sunny day, but it's important to be careful in high temperatures and extended sun exposure to avoid heat-related illnesses. These illnesses range from sunburn to illnesses caused by fluid loss. Name the 3 Heat Illnesses AND give 2 distinct symptoms of each, AND one treatment for each.
The first heat illness is heat cramps. Symptoms for this include cramps (usually in the legs), and flushed, moist skin. One treatment is to move to a cool place and rest. The second illness is heat exhaustion. Symptoms for this are muscle cramps, and pale, moist skin. A treatment for this is to drink cold water or a sports drink that has salt and sugar. Lastly, the third heat illness is heat stroke. Symptoms for this include warm, dry skin, and high fever (usually 104 or above). Treatments for this is to remove excess clothing and drench in water, put ice bags in armpits and groin areas and call 911.
Name the five components of Health-Related Fitness and Define each.
The five components of health related fitness, body composition, flexibility, muscular endurance, muscular strength, and cardiorespiratory endurance. Body composition is body fat compared to lean muscle and bone you can estimate this using the BMI test. Flexibility is the range of movement in your joints which decreases risk of injury and muscle soreness. Muscular endurance which is being able to use your muscles repeatedly without tiring. Muscular Strength is the amount of force your muscles and produce. Cardiorespiratory endurance is being able to exercise for long periods of time without stopping. This type of exercise increases stamina metabolism and oxygen circulation.
Define the following 3 parts that link our bones/joints together: Ligaments, Muscles and Tendons.
The following three parts link our bones/joints together; ligaments, muscles, and tendons. Ligaments are tissues that link bone to bone or hold organs in place. Muscles are tissues that attach to bone and are responsible for contraction and extension of bones. Last, tendons are fibrous tissues that connect muscle to bone.
Name two long-term health benefits of physical activity in each of the four areas of wellness:
The four areas of wellness area physical, emotional, social, and academic. The first area of wellness is physical. Two long-term health benefits of physical activity is that it strengthens your heart and lungs and boosts your immune system. The second area of wellness is emotional. Two long-term health benefits of physical activity emotionally is that exercise releases endorphins and it improves your mood and reduces stress and anxiety. The third area of wellness is social. Two long-term health benefits of physical activity socially is you have fun with friends and you meet new people. The last area of wellness is academic. Two long-term health benefits of physical activity academically is it improves your memory and helps you perform better on tests.
Name the 4 types of physical activity that influence health-related fitness and give a specific example for each.
The four types of physical activity that influence health related fitness are aerobic activities, muscle-strengthening activities, bone-strength activities, and balance and strength activities. One example of an aerobic activity is riding a bike. One example of a muscle-strengthening activity is push-ups. One example of a bone-strengthening activity is jump rope. One example of a balance and strength activity is yoga
How is perspiration related to recovery after exercise?
The water and ions lost through perspiration must be replaced during recovery so the body can replenish fluid and stored energy.
To warm up before a run, David begins by completing quad and hurdler's stretches. Which of these accurately evaluates his choice of warm-up activities?
These activities are not appropriate because the muscles stretched are not warm yet.
Why do advertisers use testimonials?
They provide celebrity encouragement to persuade the consumer.
Your friend wants your advice about her new exercise plan. She has found a supplement that promises to increase her muscle size, but she wants to know what you think before she begins. The supplement encourages users to eat twice the normal amount of calories per day and avoid exercise. Their website promises people can gain good muscle in a matter of days. What should you tell your friend?
This is not a good plan because it does not include healthy eating and exercise.
Name three things you can do to keep stress under control.
Three things you can do to help keep stress under control is to exercise regularly, eat well, and stay organized. The one that works best for me is eating well because when I do it makes my body feel good and I perform my best when I eat healthy and the correct portion.
Give 3 examples of how you can show and demonstrate good sportsmanship, playing fair and following the rules of the game.
Three ways of how you can demonstrate good sportsmanship is by playing fair and following the rules of the game, to shake hands with the opponents after the game is over, and to respect the coaches and officials.
What is the focus of the bandwagon advertising style?
To try to persuade someone to do something based on the fact that "everyone's doing it"
During resistance training, how quickly should you move?
Two seconds per lift and slowly lower
Tammy is using a treadmill, and when she puts her hands on the bar, sensors read her heart rate. Today, the sensors are telling Tammy that she is reaching 183, which is the highest rate in her target zone. What should she do to get the most effective workout?
Use the machine to maintain or decrease her intensity
George's highest target heart rate is 170. Yesterday on the stair stepper machine, his heart rate went to 172. What should he do the next time he uses this machine to get the most effective workout?
Use the settings of the machine to decrease the intensity
Which of the following is the best example of positive peer pressure?
Your friends all sign up for a free class at the gym and suggest you sign up for it, too.
Which of the following is the best example of positive peer pressure?
Your friends sign up for a 5K run and invite you to train with them and run in the race.
Which of the following is an example of negative peer pressure?
Your teammates are going to skip practice today, and they keep making fun of you for not joining them.
Which of these likely contains the least authoritative data on health and wellness?
a fitness training blog
(02.05 LC) Images to promote fitness often lead readers to a certain conclusion about appearance. Which of the following is a practice teens most frequently experience?
a focus on their appearance
Which of the following will help you and your family eat the proper amount of food?
a food label
What is a "set" in weight training?
a group of reps
Which of the following sources of processed carbohydrates can replace spaghetti and provide no food additives?
a pre-cut baking potato
Which of the following would be the most reliable source to consult when creating a healthy weight loss plan?
a study printed by the medical association
Which of these contains the most authoritative data on diet and weight loss?
a university study
Trey's family has been walking together for 20 minutes at least three days per week for the past four weeks. They already have so much more energy, and they want to continue to improve. How could Trey's family apply the FITT principles to make their walking routine more effective?
add an extra day of walking each week
Lately, you have been working on improving your skills. You are quite fast and respond quickly to things that happen around you. However, you have some trouble moving around between objects comfortably. Which of the following skills should you improve?
agility
Sabrina wants to get better at soccer. In order to do this, she has created a list of skills she will need to improve. Which skill should get the most of her attention in order for her to excel at soccer?
agility
You are able to stand on one foot with little difficulty, but you have trouble when you need to turn quickly to face a different direction. Which of the following skills should you develop to improve your overall abilities?
agility
This summer you and your friends are going to hold a Mini Water Olympics in the community pool. One of your friends is not comfortable using the diving board. What can you do to let your friend participate?
allow him to compete in all other events
Drew currently walks two miles every day after school but wants to take his workout to the next level. Which of these changes would you suggest he make to his routine to increase his stamina?
alternate walking and running
Janelle's best friend invited her to a party. Janelle wants to go, but she is worried her friend will drink and will want to drive them home under the influence. Which person should Janelle talk to for advice?
any trusted adult
You just saw an online ad that shows a group of friends buying the same brand of clothes. All around them are different people who are also wearing the same brand of clothes. What technique has the advertising company used to persuade you to buy the clothes?
bandwagon
Julian feels that he has a hard time reacting quickly enough when his friends toss him an item, or when he needs to make a fast movement. His neighbor recommended joining a sports team to improve his reaction time. Which of the following sports would best help Julian improve his reaction time?
baseball
Which of the following in-school activity is least likely to increase bone strength?
basketball jump shots
Devon's target heart rate zone is 140bpm-177bpm. Julian's target heart rate zone is 148bpm-181bpm. They stop running and take their pulse, and both count the heart rate at 173bpm. If they decrease their heart rates by 20bpm, who will be in his THR zone?
both devon and julian
Which type of activity can help a person burn more fat?
cardio
Lydia noticed that she feels tired and out of breath after walking her dog up a hill in the park. Which area of fitness does she need to improve?
cardiorespiratory
Jasmine has signed up for her local gym and wants to take a class that features aerobic exercise. The options below are the only ones she sees available. Which one would best meet her needs?
cardiovascular exercise
What should you do if you feel "in over your head"?
check with guardian or mentor
Which of the following technologies can work with another portable device to monitor your THRZ?
chest straps
A physician recommends that an arthritis patient actively improve her cardiovascular fitness without participating in an activity that causes impact to her bones. Which of the following is best for her to try?
cycling
A parent wants to take his son to a location in the neighborhood where he can engage in balance and stretching activities. Which location would be most appropriate?
dance studio
For Yoko's physical fitness class, she is supposed to do a certain amount of aerobic exercise on her own. Which of the following would be the best option?
dancing
During exercise there is a general _______________ in target heart rate zones as age increases.
decline
Janna used to go biking every other afternoon with her sister, but she had to stop this because she started an afterschool job. What consequence will Janna experience over time if she does not find a similar activity to replace the biking?
decrease in aerobic capacity
During exercise, your body releases heat by
dialating blood vessels
Isaac wants to win a 5K running race, but because he spends several hours after school playing video games, he doesn't have time to train. What type of goal-setting challenge is Isaac facing?
distractions
Darius is planning his afternoon run, but it is pretty warm outside. Which of the following is a good tip to avoid heat-related illness?
drink extra water
Xander has been told to balance his diet with more fruits and vegetables. Which of the following is a good strategy for him to follow?
eat half a plate of fruits and vegetables for each meal
If your goal is to find a mentor who can help encourage you, which category would it fall into?
emotional
"Look Great in Your Bathing Suit by the End of the Month" This article most likely
encourages the reader to expect unrealistic results
Muscle strain and soreness is more likely if you
exercise infrequently
Roxy's mother complains of pain and stiffness in her knees, and she says, "It's just something that happens when you get older." Roxy wants to avoid this as long as she can. What can she do to decrease the chance future knee problems?
exercise regularly
. It is important to avoid isostatic stretches because they can
extend a joint beyond its regular range of motion
Kelly wants to try out for the dance team, but she doesn't think she's good enough to make the team. What type of goal-setting challenge is she facing?
fear of failure
Ever since he took on his part-time job late in the evenings, Markus can't shake this cough. He has an appointment to see the doctor early this morning before school for advice about how to get healthy again. What is the doctor most likely to tell Markus?
get more sleep to improve your immune system
You just saw a magazine ad that shows two people looking happy on a date. They are drinking alcohol. The words on the ad say "Feel the love." What technique has the advertising company used to persuade you to drink the alcohol?
glittering generalities
Paul's doctor says his cardiorespiratory fitness level is excellent, but she worries about Paul's muscular fitness. Paul enjoys gymnastics, baseball, biking, and yoga. Increasing the frequency of which activity will best improve Paul's muscular fitness?
gymnastics
Damian has evaluated his skills and determined that he has excellent agility. He wants to sign up for two sports that will play to his strength. Which two sports will be best for him?
gymnastics and soccer
Which of the following can best help you in a risky situation?
have an excuse ready so you can leave
Robert has recently received several distressing phone calls from friends who were experiencing family problems after he has asked them to stop calling about these issues. Which of the following might Robert feel when he thinks about the phone?
headache
Jocelyn loves to dance. She does jazz dance every single day for at least an hour and recently added tap. Which of the following benefits is Jocelyn getting from her activities?
heart health
Unrealistic portrayals of slim bodies can encourage people to lose an unhealthy amount of weight. Being underweight or malnourished can lead to
heart issues
Which is the least severe form of heat illness?
heat cramps
Which two heat illnesses feature cramps as one of the symptoms?
heat cramps, heat exhaustion
Jessica has loved rollerblading for most of her life, and she usually wins any race she enters. Recently, her friend Agatha joined her and has expressed annoyance that Jessica always wins. What should Jessica do?
help agatha develop better skills at rollerblading
During very difficult workouts, you work hard and breathe heavily. What should the words in italics be replaced with to make this sentence more precise?
high intensity
It has been David's dream to go to college ever since he can remember. One of the ways he relieves the stress of writing essays and taking exams is by playing on his high school basketball team. However, lately he has noticed that practice has been getting in the way of his study time. He doesn't know what to do. Who would be the best person for him to approach for advice?
his basketball coach
Which of the following is a danger of exercising in cold temperatures?
hypothermia
Increased physical activity can improve your performance on tests, which can in turn
improve your chances of going to college
Static stretches are part of an effective cool down because they can help
increase range of motion
Jose walks briskly for at least 15 minutes, four days a week. In about six weeks, Jose will have daily marching band practices that will last three to four hours, and he wants to make sure he is physically ready. What would be the best way for Jose to apply the principle of progression to his routine?
increase the duration of his walking each day
What can a positive outlook do for you and your friends?
it will help you manage stress
Dominique's target heart rate zone is 150bpm-183bpm. Josh's target heart rate zone is 135bpm-175bpm. When they stop running and immediately take their pulse, both count their heart rate at 165bpm. If they decrease their heart rates by 20bpm, who will be in his or her THR zone?
josh only
Identify strategies for setting goals when developing a personal fitness program.Which of these is a component of an emotional goal?
journaling about goals
Delroy wants to participate in a bone-strengthening activity. Which of these activities should he choose?
jumping rope
Javier wants to improve his flexibility and increase his personal discipline. Which community resource should he select?
karate class
Poor aerobic capacity can make it difficult to
keep up during games
Carl's father signed him up to play in the community soccer league, but Carl really wants to play football. Which type of goal-setting challenge is Carl facing?
lack of control
Having friends who cause you stress can make you unhappy, which can in turn
lead to health problems
Having good friends can improve your happiness, which can in turn
lengthen your life
Victoria enjoys laughing with her friends as they walk around the track after school. Which best describes their heart rates during this activity?
low
Dynamic stretches are part of an effective warm-up because they can help
lubricate the muscles used in the activity
A friend tells you she is having trouble sleeping and feels really stressed. What lifestyle change would you suggest to reduce these problems?
make physical activity a priority each day
Sofia is planning her physical activities for the week and wants to choose an activity that will help her build stamina. She should choose an activity that
makes her heart and lungs work harder
Even though Alexandra could talk with her friends during dance class, she couldn't sing along to the songs. Which best describes her heart rate during this activity?
moderate
During exercise, stored chemical energy is converted to energy that can be used for
muscle movement
Infrequent participation in physical activity can lead to
muscle strain and soreness after exercise
Your friend won the race that you were both running. Instead of being gracious, your friend made fun of you for losing, and now you don't want to run anymore. What is this an example of?
negative peer influence
Sandra's target heart rate zone is 135bpm-172bpm. Marissa's target heart rate zone is 143bpm-176bpm. They stop playing basketball and take their pulse, and both count the heart rate at 144bpm. If they decrease their heart rates by 20bpm, who will be in her THR zone?
neither sandra or marissa
Which of the following could lead to type 2 diabetes?
obesity
Which of the following is a common technique advertisers use to mislead consumers into using "fad diets" to achieve optimal health and fitness?
offering thier food products and snacks
During exercise, the amount of ____________ carried in the blood to the muscles increases.
oxygen
Janelle's doctor warned her that she has extremely high blood pressure, which can lead to a variety of dangerous health problems. Which of the following should she increase in her weekly schedule to specifically address this health issue?
participating in aerobics class
Peter's doctor calculated his body mass index (BMI) and determined that his fat-to-lean tissue ratio was a bit too high. Which of the following should Peter increase in his weekly schedule to specifically address this issue?
participating in cardiorespiratory activities
Which of the following activities will most likely help Anthony manage his stress level?
participating in sports
What should you do when planning outdoor activities?
pay attention to all weather
Which of these is not an effective way to gauge the level at which your body is working during exercise?
persperation
You just saw a video ad that shows a man talking about the diet pill he uses. He doesn't appear to be reading a script, and the words at the bottom of the screen tell you he is not an actor. What technique has the advertising company used to persuade you to use the diet pill?
plain folks
How can you set up a game that will keep others from getting hurt or feeling left out?
play in a space that is comfortable for everyone
Which of these is most likely to make it difficult to keep up when playing vigorous sports or games?
poor body composition
Your friend finally lost those pesky pounds and is showing off a new outfit today. You feel inspired to get healthy yourself. What is this an example of?
positive peer influence
Helen wants to add more vegetables to her diet, but she wants to be sure her list of veggies has the best options possible. Which of the following should she remove from her list?
potatoes
Abigail wants to get better at baseball. In order to do this, she has created a list of skills she will need to improve. Which skill should get the most of her attention in order for her to excel at baseball?
power
Once again, Declan has failed to spike the ball over the net. His volleyball team is getting annoyed with him even though he is great during the rest of the game. Which of the following skills should Declan work on to improve his ability to spike the ball?
power
Cooling down is important after exercising to
prevent injury
Warming up is important before exercising to
prevent injury
Which process helps prevent damage and soreness in future repeated exercises?
protein synthesis
Which of the following exercises will help increase arm strength?
pull ups
How does breathing change during exercise?
rate and depth increase
Anakin has been practicing martial arts, and he wants to make sure he never drops another staff on the ground again. When he starts to lose his grip on something and feels it fall, which skill will help him grab it before it reaches the floor?
reaction time
For the past month, you have gotten into a good routine of going running three to four times per week and doing strength training at least two times per week. The only problem is that you always run out of time and forget to stretch. What consequence might you experience over time?
reduced range of motion
Robert loves to lift weights. He does it two times a week. Which of the following benefits is Robert getting from his activity?
reduced risk of arthritis
After an accident, Lavinia has been experiencing some aches and pains throughout her body. Her doctor says that she is healthy, but she still feels uncomfortable. Which of the following might help Lavinia reduce her pain?
regular activity
What is a common response for managing heat cramps, heat exhaustion, and heat stroke?
resting in a cool area while recovery begins
After my broken arm healed and my cast was removed, I found that my muscles had atrophied and it was difficult to use them in the same way I had before my injury. This statement refers to which of the SPORT training principles?
reversibility
Elie wants to join the basketball team, so he has started running on the weekends to build up his stamina. He monitors his heart rate and finds that he is often reaching 180 beats per minute, but his target heart rate zone is between 142 and 175 beats per minute. What should Elie do to improve his workout?
run more slowly
A dynamic stretch is
safe, because it involves gradual and controlled movements
A static stretch is
safe, because it stretches the muscle and joint without causing pain
You just saw a billboard that states "85% of doctors use our product!" What technique has the advertising company used to persuade you to get the product?
scientific evidence
Laurie is unable to run long distances but would like to join her friends in a kickball game. What accommodation can they make to help her fully participate in the game?
shorten the distance between the bases
If your goal is to improve your personal relationships with your friends at school, which category would it fall into?
social
If your goal is to join a community baseball league, which category would it fall into?
social
What should you do if a club team you want to play for is in an unfamiliar neighborhood?
speak to your parent about your interest
Targeting training needs is formally referred to as
specificity
Leonard is stressed and feeling overwhelmed by the college selection process. What should he do to combat this problem?
spend time with friends to take his mind off of things for a little while
What type of stretch is best included as part of a cool down?
static
If you feel pain during weight training, what should you do?
stop altogether
Wei goes skateboarding regularly and determined he can develop better balance. He wants to begin other activities that can help him improve. Which two sports share the most common skills?
surfing and water skiing
Which of the following is an example of a "smart" exercise choice?
swim where a lifeguard can see
An active student injured his knee playing basketball and has been advised by his doctor to avoid impact activities that cause heavy force on his bones. What is the most effective activity he can do to maintain his stamina without further injury?
swimming
Sam recently moved to a new town and has been feeling nervous about starting a new school. Her body has reacted to the stress by signaling her to eat more. She does not need to overeat. How can she better manage this stress?
talk it out with someone
cynthia knows she should not drink alcohol or do drugs, and she has avoided these things her whole life. However, lately, she suspects her brother might be sneaking liquor into his room late at night. She has always been close friends with her brother, and she doesn't want him to be mad at her, but she also doesn't want him to hurt himself. What should Cynthia do?
talk to her brother and let her parents know if there is a problem
I have developed knee pain from running every day, so after I rest I'm going to try a new workout for the next few weeks. This statement refers to which of the SPORT training principles?
tedium
Ellie wants to take up an activity that plays to her strengths. She has found that her best skill is her coordination. Which of the following activities would be perfect for her?
tennis
Samantha is looking for a sport to do when she gets to school next year, but she can't decide which one would give her the most benefit. She is in fairly good physical shape, but when she goes out dancing, she always notices that her coordination is a little off. Which of the following sports would best help Samantha improve her coordination?
tennis
Rori is looking for a way to interact with others while increasing her stamina. Which community resource would be least helpful in finding a neighborhood opportunity?
tennis lessons
You just watched a commercial in which a popular singer picks up a soda before going on stage. When the singer drinks the soda, he appears to feel more confident. He then looks at the screen and says, "This is the soda I need to make me feel like a star!" What technique has the advertising company used to persuade you to buy the soda?
testimonials
What two things should you consider when you determine the intensity of your workout?
the activity and your fitness level
If a child develops regular exercise habits, what may likely occur later?
the child will continue to exercise throughout life
If a schoolyard is kept open for public play, what is most likely to happen?
the community children will be physically active
Which of the following machines is likely to come with a device to test your heart rate?
treadmill
Susan has been hoping to get into her favorite college and has extended her study hours late into the night. Which of the following might Susan feel while taking the difficult entrance exam for her favorite college?
upset stomach
What is one likely outcome of eating more calories than you use?
weight gain
Lucille has been told she needs to improve her heart health, and she is ready to get started. There are many activities she is considering for her new routine, but she knows she must first calculate her target heart rate zone. When is the best time for her to begin gathering data to do this calculation?
when she is resting
Robert has been told to limit his intake of refined grains. Which of the following should he avoid?
white bread
Which of the following is an activity that a student can participate in at school and temporarily avoid vigorous aerobic activity?
yoga
List and describe the six areas of skill-related components of fitness.
● Agility- Agility is the ability to change directions quickly and efficiently while staying balanced. ● Balance- Balance is being able to remain upright whether your body is in motion or still. ● Coordination- Coordination is the ability to perform a combination of movements using different body parts simultaneously. ● Power- Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. ● Speed- Speed refers to the ability to move your body or parts of your body quickly. ● Reaction time- Reaction time is the amount of time between a brain signal and your response to an action. Reaction time allows you to use information from all your senses and make fast decisions about how and where to move your body
List and define the four types of stretches, then identify the two that are defined as the safest.
● Static (SAFEST)- Static stretches require you to slowly stretch the muscle and joint to its farthest point without causing extreme pain and holding this position for 15-30 seconds. ● Dynamic (SAFEST)- Dynamic stretches require you to take a limb and move it back and forth or side to side 8 to 15 times using gradual and controlled movement. ● Isostatic (AVOID)- Isostatic stretches require a partner, machine, or wall to help to hold a stretch and extend it beyond its regular range of motion. ● Ballistic (AVOID)- Ballistic stretching involves bouncing or jerking movements that use the body's momentum and weight to stretch the muscle.
Stretching is an activity that moves your muscles and joints through a full range of motion. List and define the four benefits of stretching your muscles talked about in this module:
●Flexibility- Flexibility allows your soft tissues such as muscles, tendons, and connective tissues to elongate and bend easily. Stretching can help increase your flexibility which can improve not only exercise but it can also allow you to be more comfortable in everyday activities. ●Range of Motion- The range of motion in your joints determines how far you can extend or the amount of movement. Flexibility training helps improve overall performance because it allows you to use less energy to move through a wider range of motion. ●Circulation- Stretching increases blood flow to various parts of the body. Increased blood flow allows better flow of oxygen and essential nutrients helping the body recover after physical exertion. ●Stress Relief- Stretching helps to relax muscles and lessen tension which in turn helps you feel less stressed.
