Term
| List activities that would help improve cardiovascular endurance and body composition. |
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Definition
Cardio End.:Jogging, running, walking, jumping rope, cycling, aerobic dance, etc.
Body Comp.: Balancing nutrition |
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Term
| Name the five health-related parts of fitness and how they are each tested. |
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Definition
1. Cardiovascular Endurance: mile run, etc.
2. Flexibility: Sit & reach, etc.
3. Muscular Strength: Push ups, etc.
4. Muscular Endurance: Sit ups, etc.
5. Body Composition: body weight, etc. |
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Term
| The ability to change position or direction quickly is defined as _________, a part of skill- related fitness. |
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Definition
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Term
| Define aerobic and anaerobic excercise and give an example of each. |
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Definition
aerobic: excercise with oxygen/running
anaerobic: excercise without use of oxygen/100 meter dash |
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Term
| What is the benifit of stretching and improving flexibilty? |
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Definition
| Allows body to bend and twist easily without injury, helps release muscle tension and fatige. |
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Term
| How often should stretching be done to be benificial? |
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Definition
| static streching should be done daily. |
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Term
| Cardiovascular excercise affects the heart, lungs, and arteries. Expalin how a person can measure their cardiovascular fitness. |
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Definition
| That is determined by their heart rate, you can find your heart rate in your wrist and in your neck. You take it before, during and after excercise for one minute. |
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Term
| Define resting heart rate, target heart rate, and maximum heart rate. |
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Definition
RHR: heart rate done at rest
THR: heart rate done during cardiovascular workout, 60-80%
MHR: top number. 210-age |
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Term
| What are the benifits of cardiovascular fitness? |
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Definition
| makes the heart stronger because its a muscle. And it allows the heart to pump more blood with each beat. |
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Term
| How can cardiovascular fitness be improved? |
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Definition
| Continuous activity for 20 to 30 minutes 3 times a week. |
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Term
| List benifits to excercising regulary. |
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Definition
- gives us the oppurtunity to release stress
- slows down natural aging process
- increasing strength to bones |
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Term
| List the risk of not excercising regulary. |
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Definition
- obesecity
- high blood pressure
- low back pain |
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Term
| What is the best way to lose weight? |
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Definition
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Term
| What components in the body make up lean body tissue? |
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Definition
| muscle, tendents, ligiments, and bones |
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Term
| Name the three body types and list characteristics of each. |
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Definition
endomorph: pear shaped, large soft body
extomorph: tall, skinny body
mesomorph: muscular, thick and stocky body |
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Term
| List examples of cardiovascular endurance activities. |
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Definition
| mile run, swimming, for 5 or more minutes, jogging, biking for 10 or more minutes, walking |
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Term
| How many runners make up a relay team during a track meet? |
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Definition
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Term
| Define "FIT" and explain what each letter means in relation to working out either aerobically or strength training. |
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Definition
F= frequency/ "how often"
I= intensity/ " how hard" "how much effort"
T= time/ "how long" |
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Term
| Define threshold of training |
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Definition
| minimum amount of excercise to build fitness |
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Term
| Define progression of principle |
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Definition
| gradually increase of time of intensity to increase fitness levels |
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Term
| Define principle of overload |
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Definition
| doing more than you normally do |
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Term
| Define principle of specificity |
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Definition
| specific excercises for increasing specific activity |
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Term
| Define principle of overload |
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Definition
| doing more than you normally do |
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Term
| What is dynamic warm up and why is it important and when should it be done? |
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Definition
| its the warm up before the actual excercises. Its the upper and lower extremity progress. It warm up and readies you for the activities and its done before the excercises. |
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Term
| What is a cool down and why is it important? |
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Definition
| they are slow easy movements. It allows the heart rate to go back to noraml after a work out and reduces chance of soreness. |
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Term
| How do you prevent dehydration during a workout? |
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Definition
| drink fluids before, during and after workouts |
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Term
| List the benifits of muscular endurance? |
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Definition
| increases range of motion, strength, decreases risk of injury, improves appearance and posture |
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Term
| How do you increase muscular strength? |
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Definition
| 4-8 repititions of heavy weight |
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Term
| How do you increase muscular endurance? |
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Definition
| 15 or more reptitions of low weight |
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Term
| List the benifits of increased muscular endurance |
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Definition
| stronger bones, less fatige, lower resting heart rate |
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Term
| What are the objectivef of weight training? |
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Definition
| body building, injury therapy, and conditioning |
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Term
| What is a repetition? What is a set? |
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Definition
Rep.: excercise done one time
set: recomended number of repetitions |
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Term
| What weight machine wuld help the following muscles? |
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Definition
bench press: pectorals
sit ups: abdominal
squats: lower back, hips, and butox |
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Term
| Why is it important to have a spotter? |
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Definition
| In case the weight gets to heavy and if it falls |
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Term
| How do you determine how much weight to lift in any excercise? |
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Definition
| begin with the amount of weight you know you can lift and add on to it |
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Term
| What is the proper technique for preforming the bicep curl? |
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Definition
| underhand grip on the bar |
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Term
| What is one way to avoid strain/injury? |
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Definition
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Term
| Describe how to lift to avoid back strain? |
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Definition
| lift with your legs, with back straight |
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Term
| How much does a weight room bar weigh? |
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Definition
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Term
| Which free weight excercise do no require a spotter? |
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Definition
| squat, over head press, and bicep curl |
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Term
| Describe the proper arm technique of running? |
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Definition
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Term
| One lap around the track is how many meters/yards? |
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Definition
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Term
| List the field events in track and field |
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Definition
-shot put
-discus
-long jump
-triple jump |
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Term
| Sprinting, long jump, and high jump are example of ___________ activity. |
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Definition
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Term
| Define interval training and give an example pertaining to track and field. |
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Definition
| its a high intensity workout that is alternated with periods of rest or low activity/ run the straight aways and walk the curbs |
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Term
| Shot put is an example of which skill releted fitness component? |
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Definition
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Term
| List the safety guidelines for all swimmers |
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Definition
-never swim alone
-stay out of the water if you are overheated or overtired
- always enter feet first if you do not know the depth
- know your swimming limits and stay within them |
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Term
| What item should be thrown to a drowning victim? |
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Definition
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Term
| What is one of the survival skills in swimming? |
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Definition
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Term
| The back and front crawl use what type of kick? |
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Definition
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Term
| The position of the body for back stroke is the same as what type of floating and stroke? |
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Definition
| back lie or face up position |
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Term
| Swimming laps is an example of which health related fitness component? |
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Definition
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Term
| What is the legal service rotation of volleyball? |
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Definition
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Term
| Describe the body position and kicking technique for the front crawl (freestyle), back crawl (backstroke) and elementary backstroke. |
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Definition
Front crawl: uses prone float and the flutter kick
Back crawl: uses supine float and the flutter kick
Elementary backstroke: uses supine float and the whip kick |
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Term
| Write and example of the final score for a volleyball game? |
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Definition
| Ex: 25 - 23. any score ending in 25 as long as the winning team wins by 2 points |
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Term
| When serving during a volleyball game, where should the server stand? |
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Definition
| anywhere behind the serving line |
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Term
| If the volleyball lands on the boundary line, is it in bounds or out of bounds? |
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Definition
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Term
| In volleyball, list some examples of a side out. |
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Definition
-out of bounds
-if the ball hits the net and doesn't go over
- illegal play |
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Term
| How many hits per side can be made during a volleyball game? |
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Definition
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Term
| What is the correct way to execute a forearm pass (bump)? |
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Definition
| elbows locked and ball bounces off the forearm |
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Term
| During a volleyball game what should a back row player be responsible for? |
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Definition
| bump the ball to the front row |
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Term
| During a basketball game, the team without the ball is? |
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Definition
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Term
| During a basketball game, what is the quickest way to get the ball down the court? |
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Definition
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Term
| During a basketball game, can you kick the ball? |
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Definition
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Term
| How do you preform a chest pass in basketball? |
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Definition
| two hands on the ball, at the chest, take a step, extend arms and release |
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Term
| What is the proper way to dribble a basketball? |
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Definition
| with your fingertips and below your waist |
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Term
| List several types of fouls that can be commited during a basketball game? |
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Definition
| charging, locking, pushing, slapping, hacky, elbowing and holding |
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Term
| List and define some violations that can occur during a basketball game? |
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Definition
-3 seconds in the lane by offensive player
-double dribble: dribbling with 2 hands
-illegal dribble: carrying, palming, using 2 hands
-traveling: running with the ball without dribbling |
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Term
| During a basketball game, an offensive player can stay in the lane for how many seconds? |
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Definition
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Term
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Definition
| an unguarded shot at the basket from the free throw line awarded to the person fouled |
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Term
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Definition
| uses the backboard to bank the ball in, its the shot taken on the run |
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Term
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Definition
| trying to get the ball after it doesn't go in |
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Term
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Definition
| consist of a transfer of weight from one foot back to same foot |
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Term
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Definition
| two count step made up of a step and a hop |
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Term
| List the 5 basic fundamental dance steps |
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Definition
1. run
2. leap
3. jump
4. hop
5. walk |
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Term
| List and describe the different types of dance |
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Definition
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Term
| List the benifits of team building activities |
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Definition
| cooperation, communication, and socialization |
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Term
| List several activities that are considered to be life long activities |
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Definition
| running, swimming, volleyball, basketball, and walking |
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Term
| List several reasons why before going outside for outdoor activities you should know the wheather conditions |
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Definition
-proper clothing
-properly hydrated |
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