The ability to perform activities without getting tired
100
What does FITT stand for? (Define each letter)
Frequency, intesity, time, type
100
What are 2 things you can do to help avoid an injury?
Wear the right equipment, warm-up, etc.
100
Why is it important to warm-up before physical activity?
Because it increases blood flow and temperature to the muscles and helps to prevent injury.
100
What are the 2 areas where you can check your pulse?
Your neck and wrist
200
Name the 5 physical fitness components
Muscular endurance, muscular strength, cardio, flexibility, body composition
200
What are 2 barriers that could prevent someone from achieving his or her FITT goal?
Poor time management, low self-esteem, setting unrealistic goals, family obligations
200
What is the difference between an acute and chronic injury?
An acute injury is by accident and a chronic injury is one that develops slowly and lasts a long time.
200
What is the difference between a static and dynamic warm-up?
Static = holding a stretch for longer than 10 sec and not moving.
Dynamic = stretching while moving
200
Why is it important to check your heart rate when you are exercising?
To see if you are in your target heart rate zone and to make sure you are not overworking yourself.
300
List 2 examples of muscular endurance
push-ups, sit-ups
300
Explain the "I" part of a FITT goal
Intensity is when your exercises or activities should gradually get more challenging (longer times, longer repetitions).
300
Explain R.I.C.E treatment for injuries. What does each letter stand for?
R = rest I = ice C= compression E= elevation
300
What is an example of a STATIC stretch?
shoulder stretch or quadricep stretch for 20 seconds and no movement.
300
What should your resting heart rate be when you are sitting down?
Below 120 beats per minute.
400
Explain why running up and down the stairs for 10 minutes is cardio and muscular endurance?
Because anything dealing with running is cardio and muscular endurance is when your muscles do something over and over without getting tired easily (calf muscles in legs)
400
How often should you exercise per week when setting a FITT goal?
3-5 days per week
400
After you apply ice for 24-48 hours, what is the next step?
Apply heat to the injured area
400
Give an example of a DYNAMIC exercise that we could do in physical education class.
Walking while doing arm cirles
400
what is the formula for MAX heart rate?
220-age
500
Explain the difference between muscular strength and muscular endurance
Muscular strength is lifting something heavy and muscular endurance is doing something over and over again.
500
Explain why this is NOT a FITT goal: What is missing?
I want to be able to swim 10 laps by the end of December.
The person did not list how many days per week, the intensity level, and no types of activities were mentioned to reach the final goal.
500
Why should you elevate the injured area?
Elevation helps to decrease swelling in the injured area.
500
Give an example of a dynamic warm-up exercise for someone who is going to be playing in a basketball game.
Jump shot movements without using the ball
500
Why is someone who has a resting heart rate of 60 in better shape than someone who has a resting heart rate of 100.
Because the person's heart with 60 beats per minute doesn't have to work as hard as the person who has 120.