Need to Know Terms

Need-to-Know Terms

Important Need-to-Know Terms

Besides the physical part of Physical Education, the cognitive part is just as important. Students must understand the importance of Physical Education and why it is essential to their overall education. This class will provide students with many terms that they will need to know for the rest of their lives. Some of these terms include:

  1. Benefits of Exercise: Improves your mood, combats chronic diseases, helps manage your weight, boosts your energy levels, promotes better sleep patterns.

  2. Risks of a Sedentary Lifestyle: Obesity, heart disease, high blood pressure, diabetes, high cholesterol.

  3. Health Related Components of Fitness: Muscular Endurance, Muscular Strength, Cardiovascular Endurance, Flexibility, Body Composition.

  4. Skill Related Components of Fitness: Agility, Balance, Coordination, Power, Reaction Time, Speed.

  5. Aerobic Exercise: "With Oxygen," Works the heart, Non-stop activity for 20-60, Builds Cardiovascular Endurance. Aerobic Exercise helps manage weight and live a healthier life.

  6. Anaerobic Exercise: "Without Oxygen," Works the muscles, Builds muscle mass, Requires quick bursts of energy, Requires power and strength. Anaerobic Exercise helps an individual move more quickly.

  7. F.I.T.T.

    • (F) Frequency: How often? (i.e. 3-5 times a week)

    • (I) How hard? (i.e. 60-80% of your maximum heart rate)

    • (T) Time: How long? (i.e. 40 minutes a day)

    • (T) Type: What kind? (Aerobic? Anaerobic? Health-Related? Skill-Related?

  8. Maximum Heart Rate (MHR): The most your heart should work (220-Age)

  9. Resting Heart Rate (ReHR): Heart Rate at rest (before exercise). Your pulse is taken from the carotid artery (neck) or radial artery (wrist) and count your number of beats in a minute.

  10. Target Heart Rate (THR): The number of beats in a minute your heart should do during exercise so you can get the most benefits of exercise (MHR X 60%, MHR X 80%)

  11. Recovery Heart Rate (RHR): Your heart rate one minute after exercise (Exercise Heart Rate - Recovery Heart Rate/10). If your Recovery Rate Number is:

    • Less than 2=Poor Condition

    • 2 to 2.9=Fair Condition

    • 3 to 3.9=Good Condition

    • 4 to 5.9=Excellent Condition

    • Above 6=Oustanding Condition

  12. Warm Up: Prepares your body for exercise and prepares your body to be stretched. A warm up elevates your heart rate which allows your body to get good circulation and blood flow which warms up your muscles and increases your body temperature. A warmer muscle is easier to stretch and a warmer muscle is more durable. A warm up should be 3-5 minutes.

  13. Cool Down: Helps get your heart rate and circulation back to normal. Stretching helps prevent muscle tightness and it helps redistribute the muscle waste and lactic acid throughout the body so you won't be as sore the next day. A cool down should be 5-7 minutes.

  14. Stretching: Increases flexibility, range of motion, and muscle elasticity. There are 4 types of stretches: static (long holds), dynamic (moving), ballistic (bouncing-bad!), and partner (PNF-Propioceptive Neuromuscular Facilitation).

  15. Dynamic Stretching: Involves movements that more closely resemble what the body does during sports and physical activity. Warmup in which momentum and active muscular effort are used to stretch and the end position is not held. Should be done BEFORE exercise and physical activity.

  16. Static Stretching: Involves stretching while the body is at rest, by stretching to a point of tension and holding that stretch for a few seconds. Should be done AFTER physical activity and used to cool down.

Physical Activity & Food Guide Pyramids Example

Physical Activity Pyramid and Food Guide Pyramid/Choose My Plate:

Below are pictures of the Physical Activity Pyramid and Food Guide Pyramid/Choose My Plate that will help students complete their Nutrition Plan and Physical Activity Logs throughout the trimester. Keep in mind, the Activity Pyramid is recommended by Fitnessgram (and other reliable sources) while the Food Guide Pyramid/Choose My Plate is recommended by the United States Department of Agriculture. The Physical Activity Pyramid and Food Guide Pyramid/Choose My Plate are extremely important for Physical Education. Living an active lifestyle and eating healthy helps individuals live longer lives!