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BPE Final Review Sheet Name: ________________________________ Fitness Chapter 1 1. Exercise: 2. Health: 3. Wellness: 4. Sedentary: 5. Ways to achieve personal fitness: 6. Fitness triangle components: 7. Physical benefits of physical health: 8. Explain physical Activity Pyramid: 9. Risk factors you can NOT modify: 10. Changeable risk factors: Fitness Chapter 2: Safety & Injury Prevention 11. Biomechanics: 12. Cartilage: 13. Dehydration: 14. Hyperthermia: 15. Hypothermia: 16. Ligaments: 17. Obesity: 18. Shinsplints: 19. Tendons: 20. List & explain the three Heat related conditions: 21. Best time of day to try on & buy shoes: ________________________________________ 22. Correct biomechanics for jogging or running: 23. How should the foot strike the ground during running: ______________________________________________ 24. Explain RICE treatment for treating injuries: Fitness Chapter 3: Health & Skill related fitness 25. Blood pooling: 26. Heart rate: 27. Principle of Overload: 28. 29. 30. 31. 32. Principle of Progression: Principle of Specificity: Resting Heart Rate: Trainability: List the five [5] Health-related fitness components 33. Most important Health related fitness component & why:_____________ 34. Health related fitness component that has the least effect on body composition:_________________ 35. List the six [6] Skill-related fitness components and test of each area: 36. Explain the parts of overload principle: F I T T 37. Best time to check resting heart rate: _________________________ 38. List the factors that can affect your resting heart rate: 39. Skill related fitness components most limited by heredity: ________________ 40. List the three [3] stages of progression: 41. Your progress depends of which four [4] factors: 42. List two [2] phases of warm-up & cooldown: Fitness Chapter 4: Nutrition 43. Antioxidants: 44. Calorie: 45. Cholesterol: 46. Dietary fiber: 47. HDL: High density lipoproteins: 48. LDL: Low density lipoproteins: 49. Minerals: 50. Proteins: 51. Vitamins: 52. Influences on your food choices 53. One pound of fat has ____________________ calories 54. Types of Carbs & examples: 55. __________% of calories of carbohydrates for daily consumption. 56. _________ grams of recommended amounts of fiber. 57. Types of Proteins & examples: 58. Muscles are made up of ___________________% protein & ________________% water. 59. Number of amino acids in the body: _________ . Number of amino acids the body can not produce_____. 60. Facts about fats: 61. Amount of body that is water: ________________ 62. Explain the importance of Breakfast: 63. Explain the importance of Snacking: 64. Importance & facts about Pre-Event meal: 65. Importance & facts about Foods during Day-long Events: Fitness Chapter 5-6: Weight Management 66. Body composition: 67. Body Image: 68. Body Mass Index [BMI]: 69. Exercise Bulimia: 70. Excessive leanness: 71. Fad diet: 72. Lean body weight: 73. Metabolism: 74. Overfat: 75. Overweight: 76. Explain the 3 main body types 77. What happens when your calorie intake is higher that your calorie expenditure? __________________________ 78. The number of calories your burn through physical activity will vary due to these factors: 79. Health risk of being excessively overweight: 80. Explain Type 2 Diabetes: ___________________________________________________________________ 81. Risk factors of Underweight teens: 82. Common Indicators of a person with Anorexia: 83. Common Indicators of a person with Bulimia: Fitness Chapters 7-8: Cardiorespiratory 84. Aerobic : 85. Anaerobic: 86. Cardiovascular disease: 87. Circulatory system: 88. Diaphragm: 89. Diastolic pressure: 90. Emphysema: 91. Fast-twitch muscle fibers: 92. Hemoglobin: 93. Hypertension: 94. Interval training: 95. Maximal oxygen comsumption [V02 max]: 96. Respiratory system: 97. Slow-twitch muscle fibers: 98. Stroke volume: 99. Systolic pressure: 100. Target heart rate: 101. Veins: 102. Risk factors of heart and lung disease: 103. 104. 105. Changeable Risk factors for Circulatory & Respiratory Disease Normal blood pressure: _____ / _____ High blood pressure: _______/______ List factors affecting Cardiorespiratory Endurance 106. List benefits of aerobic activity on the Heart & Lungs 107. Advantages of Interval Training: 108. Target heart rate range for: 220- age= ________ Maximum Heart Rate MHR x ________ %= upper end of zone MHR x ________ %= lower end of zone Your THR range/zone: 109. Examples of applying FITT & Overload to Cardiorespiratory: F I T T Fitness Chapters 9-10: Muscular Strength 110. Absolute muscular strength: 111. Cardiac muscle: 112. Dynamic contraction: 113. Hyperplasia: 114. Hypertrophy: 115. Large muscle group: 116. Resistance training: 117. Relative muscular strength: 118. Repetitions: 119. Skeletal muscles: 120. Small muscle group: 121. Smooth muscles: 122. Spotter: 123. Static contraction: 124. Types of Progressive resistance programs: 125. Resistance Training myths: myth 126. Fact How & why muscles get stronger: Fitness Chapter 11: Flexibility 127. Dynamic posture: 128. Elasticity: 129. Hyperflexibility: 130. Muscle Imbalance: 131. Range of Motion: 132. Static posture: 133. Factors affecting Flexibility: 134. Benefits of flexibility conditioning: 135. Most beneficial stretching: __________________________ & hazardous stretching: ________________