Lesson 1
What are joints?
The places where two or more bones meet.
What is cross-training?
Switching up between different forms of physical exercise.
What is conditioning?
Training to get into shape for physical activity or a sport.
What is a concussion?
A jarring injury to the brain that can cause unconsciousness.
Why should you drink extra water during physical activity?
Because you lose fluids and salt when you exercise, through sweating (perspiration).
What is physical activity?
Any movement that makes the body use extra energy.
How many minutes do teens need per day of exercise?
30-60 minutes per day!
What is your resting heart rate?
The number of times your heart beats per minute when you are relaxing. It is a good measure of overall heart health.
Define tendonitis. What is one way to prevent it from happening?
A painful swelling of a tendon caused by overuse. Warming up and stretching before exercise can help to prevent this problem.
What are two precautions that can help you avoid sports-related injuries?
Stretching and warming up.
What is physical fitness?
Define the F.I.T.T. Principle. Include the four steps.
It is a method for safely increasing aspects of your workout without injuring yourself.
1. Frequency
2. Intensity
3. Time
4. Type
What is a cool down? How long should it last?
What are the two most common sports injuries? *Bonus points if you can tell me what is the difference between the two of them!
A sprain and a strain.
Sprain: An injury to a ligament connecting bones to a joint.
Strain: A stretch or tear in a muscle or a tendon (the tissue that connects muscles to bones and other muscles).
What is a health risk associated with hot weather?
Heatstroke.
What is body composition?
It includes the body's proportions of fat, bone, muscle, and fluid that makes up body weight.
What is a good way to measure your heart and lung endurance?
Time how long it takes you to run one mile. (If you get too tired while running, you can switch to walking for a while.)
What is a warm up? *Bonus points if you can tell me how it works/what happens during the warm up.
A gentle exercise that gets the heart muscles ready for moderate-to-vigorous activity.
Warming up increases blood flow and loosens up your muscles so that you are less likely to strain or tear them.
What is the difference between a fracture and a dislocation?
Fracture: A small break in a bone.
Dislocation: A major injury that happens when a bone is forced from its normal position within a joint.
What are two health risks associated with cold weather?
Hypothermia and frostbite.
What is the difference between endurance and stamina?
Endurance: The ability to perform difficult physical activity without getting overly tired.
Stamina: The ability to stick with a task or activity for a long period of time.
What is the difference between aerobic and anaerobic exercise? *Bonus points if you can give examples of each!
Aerobic: The rhythmic, moderate-to-vigorous activity that uses large amounts of oxygen and works the heart and lungs.
Aerobic examples: Swimming, hiking, bicycling, skating, jumping rope, team sports, etc.
Anaerobic: Intense physical activity that builds muscle but doesn't use large amounts of oxygen.
Anaerobic examples: Weight lifting, sit-ups, push-ups, climbing, etc.
How can you find your target heart rate?
*Bonus points if you can tell me one way to check your heart rate during a workout.
(220 - your age) x .5 = bottom of target heart range
(220 - your age) x .85 = top of your heart range
*Bonus: Check your pulse. Place two fingers against the base of your neck or on the vein at the inside of your wrist.
What is the P.R.I.C.E. Principal? What does each letter mean?
A treatment plan for minor injuries such as sprains and strains.
Protect, Rest, Ice, Compress (or apply pressure to), and Elevate.
List at least three factors you should think about when choosing physical activities. *Bonus points if you can list 5!
Intensity, personal tastes, requirements, time, place, frequency, type, etc.