Fitness Basics
What is physical activity?
Any action in which the body uses energy?
What is aerobic fitness?
Uses oxygen to break down energy
What does R.I.C.E stand for?
Rest
Immobilize
Cold
Elevate
What are two places you can check your pulse from?
Wrist, neck, top of your foot, inside of your elbow
What are common mindset barriers to physical activity?
Negative self-talk, fear of failure, or comparing yourself to others
What are endorphins?
Brain chemicals released during activity that improve mood.
What is anaerobic anaerobic fitness?
Uses stored energy without oxygen
Injury to a ligament is called a ______.
Sprain
What are some side affects of dehydration?
Cramps, fatigue, dizziness, headache
What is one way to stay motivated to reach a goal?
Create a check list, use fitness tracker, having a workout buddy, set an attainable goal.
Lowers risk of diseases, boosts mood, helps sleep
What is skill-related fitness? OR give 2 examples.
Fitness for sports/leisure skills
Ex: reaction time, speed, agility, balance, coordination, power,
What is a concussion?
Brain injury from a blow/jolt to the head or upper body
How do you find your max heart-rate?
220 - age = max heart rate
Ex: 220 - 13 = 207 max heart rate
What does SMART stand for?
Specific
Measurable
Attainable
Relevant
Timely
What is sedentary behavior?
Sitting/lying with little energy use
What is resistance training? OR give 2 examples
Contracting muscles against resistance to build strength, endurance, and muscle mass.
Ex: Squats, push-ups, lunges
What are 2 ways to prevent injury during exercise?
Wear proper equipment, warm-up before activity.
What is your target heart-rate?
Number of heartbeats per minute that is safe and effective for a given intensity (50-85% of your max heart rate)
What does it mean to be resilient in your fitness journey?
Staying positive and pushing through even when it’s hard
How much activity should teens get every day?
60 minutes per day
Name 2 examples and aerobic activities AND 2 examples of anaerobic activities
Aerobic: Walking, Jogging, Dancing, Swimming
Anaerobic: Sprinting, Weightlifting, HIIT, Body-weight exercises
What is the difference between hyperthermia and hypothermia?
Hyperthermia (hot) = Body can't handle external heat
Hypothermia (cold) = Body loses heat too fast
What does FITT stand for?
Frequency
Intensity
Time
Type
What is the difference between internal and external influences?
Internal factors are personal and emotional, while external are environmental or social