PE 9

PE 9 Final Exam Review Guide

Well 6 and 9: Thur 6/16 Well 5: Fri 6/17

Leadership and Personality Types

Type a, b, c

Consider what characteristics, traits, and skills make up what it means to have good leadership. Also, think about what characteristics, traits, and skills are not good factors related to solid leadership.

Climbing Commands:
Roles of participants in a outdoor ropes course

Knots to Know and how there used

Figure 8 Knot

When used as a stopper knot, the figure eight takes a more compact tightened form.

· Bowline Knot

A mnemonic used to teach the tying of the bowline is to imagine the end of the rope as a rabbit, and where the knot will begin on the standing part, a tree trunk. First a loop is made near the end of the rope, which will act as the rabbit's hole. Then the "rabbit" comes up the hole, goes round the tree right to left, then back down the hole.

Double Figure Eight (Bunny Ears)

The double figure eight, also known as the "Bunny Ears", is handy when equalising two anchors using the rope. Many top ropers are fond of this knot. The "ears" can be elongated or shrunk with a little adjustment making equalisation of the load fairly simple. Follow these steps to tie the double figure eight:

Fitness

· Safety in a Weight Room

· How to design a Fitness Plan in a Wt Room

· Types of Work Outs

o Plyometrics

o Circuit

o Free Weights

o Running/Walking Workouts (Interval Training)

o Fitness Terms

Fast – Twitch Muscle Fibers: Muscle fibers that contract quickly and powerfully. They are utilized in anaerobic activities like sprinting and power lifting. Fast – Twitch fibers are developed by heavy, low rep, explosive weight training. Everyone is born with different ratios of fast to slow twitch muscle fibers. It has been proven that working out does changes fiber behavior and helps grow new fibers.

Free Weights: Barbells, dumbbells and other exercise equipment not considered to be a machine. Free weights are the preferred choice of most body builders because they recruit.

Kinesiology: The study of muscles and their movements.

Lactic Acid: A product given off during aerobic perspiration. For example, when you are jogging on a treadmill your system must continue to deliver oxygen to your muscles. A chemical in your body called pyruvic acid which comes from the breakdown of glucose (blood sugar) mixes with oxygen and produces carbon dioxide, water, and ATP. When there is not enough oxygen in the muscles because you are working out so hard, the pyruvic acid is now converted to lactic acid (lactate). As the lactate is produced in the muscles it leaks out into the blood and is carried around the body. If this condition continues the functioning of the body will become impaired and the muscles will fatigue very quickly. This point is often measured as the lactic threshold or anaerobic threshold or onset of blood lactate accumulation (OBLA). When oxygen becomes available the lactic acid is converted to pyruvic acid and then into carbon dioxide, water and ATP.

Ligament: A band of flexible, fibrous connective tissue that is attached at the end of a bone near a joint. The main function of a ligament is to attach bones to one another, to provide stability of a joint, and to prevent or limit some joint motion.

Max: Maximum weight you can do for one repetition of an exercise.

.Myositis: Muscular soreness due to inflammation that often occurs 1 – 2 days after unaccustomed exercise.

Nutrition: A three-part process that gives the body the nutrients it needs. First, you eat or drink food. Second, the body breaks the food down into nutrients. Third, the nutrients travel through the bloodstream to different parts of the body where they are used as "fuel" and for many other purposes. To give your body proper nutrition, you have to eat and drink enough of the foods that contain key nutrients.

Overload: The amount of weight that you force a muscle to use that is over its normal strength capacity. Overloading a muscle creates hypertrophy (causes the muscle to grow).

Overtraining: A condition in which your body can no longer recover from your workouts, leading to losses in muscle size and strength. Things that lead to overtraining include training too frequently, spending too much time in the gym, doing too many sets, doing too many reps, not getting enough rest, improper nutrition.

Plyometric Exercise: Where muscles are loaded suddenly and stretched, then quickly contracted to produce movement. Athletes who must jump do these. For example, jumping off a bench to the ground, and then quickly jumping back on the bench.

Repetition: One single movement of a exercise

Rest Interval: The pause between sets of an exercise which allows muscle recovery.

Set: A set is a group of consecutive repetitions that are performed without resting. After the set, a rest interval occurs before you begin another set.

Slow Twitch Muscle Fibers: Muscle fibers that contract slowly, weakly and continue for long periods of time. These muscle fibers are more resistant to fatigue and are utilized in endurance activities such as long-distance running, cycling or swimming. Everyone is born with different ratios of fast to slow twitch muscle fibers. It has been proven that working out does changes fiber behavior and helps grow new fibers.

Steroid: "Anabolic steroids" is the familiar name for synthetic substances related to the male sex hormones (androgens). They promote the growth of skeletal muscle (anabolic effects) and the development of male sexual characteristics (androgenic effects), and also have some other effects.

Supplement: This is a term used to describe a preparation such as a tablet, pill, or powder that contains nutrients. Supplements are used to help you achieve optimal nutrient intake.

Tendon: The tough tissue that connects muscles to bones.

Warm-up: The 10-15-minute session of light calisthenics, aerobic exercise, and stretching taken prior to handling heavy bodybuilding training movements. A good warm-up helps to prevent injuries and actually allows you to get more out of your training than if you went into a workout totally cold. Warming-up also helps clean toxins out of your muscles prior to the workout.

Calorie: The amount of energy necessary to raise one liter of water one degree Celsius. Your body needs calories as "fuel" to perform all of its functions, such as breathing, circulation, and physical activity. All the food you intake has a certain number of calories that are ultimately used by your body or stored for later use. The body burns 3 fuels for energy: Proteins, Fats and Carbohydrates. The body will burn Proteins and Fats as fuels, but prefers Carbohydrates to the other two. Each fuels provides a certain number of calories per gram:

• 4 calories per gram of protein

• 4 calories per gram of carbohydrate

• 9 calories per gram of fat

As we can see fat is the most efficient fuel, although too much fat in your diet is very bad.

Cardiovascular Training: Working out to strengthen heart and blood vessels. Cardio training examples include jogging and swimming.

Circuit Training: Circuit training is an excellent way to simultaneously improve mobility, strength and stamina. The circuit-training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Creatine: A chemical produced by the liver, pancreas, and kidneys and mostly stored in the skeletal muscle. Theory says that muscle fatigue is caused by creatine depletion within the muscles. So if you consume more creatine, your muscles will store more, leading to increased muscle size and larger energy reserves and strength. Creatine is an over the counter supplement that can be purchase pretty much anywhere.

Cross - Training: In cross-training, two or more types of exercise are performed in one workout or used alternately in successive workouts. A distance runner in training, for example, may also lift weights twice a week, perform daily stretching exercises, and do high-intensity bicycle sprints every Tuesday. This is believes to increase performance in all sports leading to a higher level of fitness.

Diuretics: Sometimes called "water pills," these are drugs and herbal preparations that remove excess water from a bodybuilder's system just prior to a show, thereby revealing greater muscular detail. Harsh chemical diuretics can be quite harmful to your health, particularly if they are used on a chronic basis. Two of the side effects of excessive chemical diuretic use are muscle cramps and heart arrhythmias (irregular heart beats).

Dumbbell: A steel bar measuring 10 – 12 inches in length. The bar is used for weight training and body building exercises. Most dumbbells are fixed weights stored on long racks in the gym. The weights come in 5-pound increment pairs.

Ectomorph: One of the 3 main human body types. It is characterized by a thin, linear appearance. They often possess narrow waist, hips and shoulders. The ectomorph also has a low body fat percentage.

Endomorph: One of the 3 main human body types. It is often characterized by big bones, round face, large trunk and thighs and a naturally high degree of body fat, especially around the midsection. Endomorphs usually struggle to control their weight although it may simply mean more determination is needed for an endomorph to lose as much weight as a mesomorph.

Mesomorph: One of the 3 main human body types. It is characterized by broad shoulders, narrow waist, naturally large muscles and fast metabolism due to the amount of lean muscle. For men a mesomorph looks like a natural muscle man with a heavy, hard and athletic physique

Endurance: The ability of a muscle to produce force continually over a given period of time. Like that guy in the boxing ring who can fight all 12 rounds without ever getting tired must have good endurance.

Actin: A protein found in muscle fibers that acts with myosin to bring about muscle contraction and relaxation.

Aerobic Exercise: An exercise where the oxygen demands of the muscles are provided by the circulation of oxygen in the blood. Distance running, distance cycling and aerobic activities are examples of Aerobic Exercise.

Amino Acids: The “building blocks of life” amino acids are subunits that join together to form protein. There are 20 amino acids that come from food and other amino acids that are produced in the body. Amino acids not produced in the body are known as essential amino acids, while amino acids produced in the body are known as non-essential amino acids.

Anabolic Steroids: A drug that that mimics the muscle building characteristics of the male hormone testosterone. Anabolic steroids are illegal in most states and have been known to cause negative side effects on the recipient of the drugs. Some side effects include baldness, headaches, kidney disorders, and impotence.

Anaerobic Exercise: An exercise where the oxygen demands of the muscles are so high that the body can’t replenish it quickly enough. As a result, the oxygen debt in the muscles forces the athlete to stop the exercise. Sprinting and weight training are examples of Anaerobic Exercise.

Adenosine Triphosphate (ATP): All living things, plants and animals, require a continual supply of energy in order to function. The energy is used for all the processes which keep the organism alive. Some of these processes occur continually, such as the metabolism of foods, the synthesis of large, biologically important molecules, e.g. proteins and DNA, and the transport of molecules and ions throughout the organism. Other processes occur only at certain times, such as muscle contraction and other cellular movements. Animals obtain their energy by oxidation of foods; plants do so by trapping the sunlight using chlorophyll. However, before the energy can be used, it is first transformed into a form that the organism can handle easily. This special carrier of energy is the molecule adenosine triphosphate, or ATP.

Atrophy: Decrease in size and functional ability of tissues or organs. If you work out for 10 years and get big, then you stop working out, your muscles will begin to shrink or atrophy.

Barbell: A steel bar measuring 4 –6 feet in length. The bar is used for weight training and body building exercises. Some barbells have a fixed amount of weight on the sides, while other barbells allow you to add and remove weight as you desire.

Basal Metabolic Rate (BMR): BMR estimates how many calories you would burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy required to keep your body functioning, including your heart beating, lungs breathing, and body temperature normal. Working out will help elevate your BMR, meaning you can burn off fat or excessive food consumption, leading to a more lean body. BMR measurements are typically taken in a darkened room after 8 hours of sleep.

Biomechanics: Science concerned with the internal and external forces acting on the human body and the effects produced by these forces.

Blood Pressure: The pressure exerted against the inner blood vessel walls during heart contractions (systolic blood pressure) or during heart relaxation (diastolic blood pressure).

Body Fat Percentage: Your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else). A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage.

Body Mass Index (BMI): BMI stands for Body Mass Index, and it is an assessment of your weight relative to your height. The formula is: weight in kg / (height in meters x height in meters). The results of the BMI calculation are categorized as follows:

• Underweight: below 18.5

• Normal weight: 18.5-24.9

• Overweight: 25-29.9

• Obese: 30-39.9

• Morbidly obese: 40 and above

The BMI formula does not take into account your body composition (percent muscle vs. fat) and is therefore less accurate if you have a non-typical amount of muscle. This is because while a person with an above average amount of muscle is likely to be healthier because of it, the formula simply interprets the added muscle as fat and overestimates obesity. Conversely, with older persons and others with a below average amount of muscle, it underestimates obesity.

Yoga Poses

Tree: Standing bring one leg up and place bottom of foot against the thigh of the other leg. Aim the heel as high on the thigh as you can and face the toes downwards. Now raise arms to the side at shoulder level and breath.

Butterfly: Sitting with bottom of feet pushed together with your legs pulled in as close as possible. Sit with your back straight and your hands resting on your knees.

Table Pose: Begin with knees on floor and hands on floor below shoulders. Back should be flat, eyes up.

Cat: Begin with knees on floor and hands on floor below shoulders. Arch back and tuck chin to chest.

Downward Dog: Beginning in basic push-up position move your rear end up into the air while pushing your head toward your feet forming a triangle with your body and the ground.

Plank: Basic starting position for a push-up.

Thunderbolt: On your knees sitting on your feet with your back straight.

Child Pose: Sitting on your knees place your forehead on the ground and put your arms at your sides, palms up.

Warrior Pose: One leg forward and flexed while your back leg is straight. One arm straight out in front and one arm straight out behind.

Knee Hug: Lying on your back with your knees pulled to your chest with your arms wrapped around them. You can also roll from side to side to massage your back.

VO2 Max Lab

If you walk into the locker room of a bunch of American Football players, bragging rights are reserved for the man with the heaviest bench press. Similarly, talk to a group of endurance athletes that are "in the know", and conversation will eventually turn to "What is your VO₂ max?" A high maximal oxygen consumption is indeed one of the hallmark characteristics of great endurance performers in running, cycling, rowing and cross-country skiing, so it must be pretty important. What is it and how is it measured?

VO₂max defined

VO₂ max is the maximum volume of oxygen that by the body can consume during intense, whole-body exercise, while breathing air at sea level. This volume is expressed as a rate, either liters per minute (L/min) or millilitres per kg bodyweight per minute (ml/kg/min). Because oxygen consumption is linearly related to energy expenditure, when we measure oxygen consumption, we are indirectly measuring an individual's maximal capacity to do work aerobically.

Every cell consumes oxygen in order to convert food energy to usable ATP for cellular work. However, it is muscle that has the greatest range in oxygen consumption. At rest, muscle uses little energy. However, muscle cells that are contracting have high demands for ATP. So it follows that they will consume more oxygen during exercise. The sum total of billions of cells throughout the body consuming oxygen, and generating carbon dioxide, can be measured at the breath using a combination of ventilation volume-measuring and O₂/CO₂-sensing equipment.

The figure below is borrowed from Prof. Frank Katch, summarizes this process of moving O₂ to the muscle and delivering CO₂ back to the lungs. So, if we measure a greater consumption of oxygen during exercise, we know that the working muscle is working at a higher intensity. To receive this oxygen and use it to make ATP for muscle contraction, our muscle fibers are absolutely dependent on 2 things: 1) an external delivery system to bring oxygen from the atmosphere to the working muscle cells, and 2) mitochondria to carry out the process of aerobic energy transfer. Endurance athletes are characterized by both a very good cardiovascular system, and well developed Oxygen capacity in their skeletal muscles. We need a big and efficient pump to deliver oxygen rich blood to the muscles, and we need mitochondria-rich muscles to use the oxygen and support high rates of exercise. Which variable is the limiting factor in VO2 max, oxygen delivery or oxygen utilization? This is a central question that has created considerable debate among exercise physiologists over the years, but for most the jury is now out.

Genetics play a big role

I grew up being told that I could do anything and be anything I set my mind to. I think that was nice of my mother to encourage me that way. However, the biological reality is that there is a significant genetic component to VO2 max. The reality is that if an adult male with a natural, untrained VO₂ max of 45 ml/min/kg trains optimally for 5 years, they might see their VO₂ max climb to around 60-65 ml/min/kg. This is a huge improvement. Yet, the best runners have a VO₂ max of 75 to 85 ml/kg so our hard training normal guy is still going to come up way short against the likes of these guys. If they were to stop training for a year, their VO₂ max might fall to about where the average guy’s topped out after years of optimal training. The bottom line is that Olympic champions are born with unique genetic potential that is transformed into performance capacity with years of hard training.

Just to put things in perspective, the VO₂ of a typical thoroughbred horse is about 600 liters/min or 150 ml/min/kg! So compared to a horse, even an Olympic endurance champion human comes out looking like a couch potato.

· Finding Target Heart Rate

Step 1

Find your resting heart rate. Take you pulse at rest for 20 secs and multiply that number by 3.

Ø My Resting Heart Rate = _________________

Step 2

Find your maximum heart rate and heart rate reserve. Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be 220 - 24 = 196.

Ø My Maximum Heart Rate: ________

Step 3

Find your heart rate reserve. Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example, HRmaxRESERVE = 196 - 78 = 118.

Ø My Heart Rate Reserve: ______

Step 4

Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example, (118 * 0.6) + 78 = 149.

Ø My Lower Limit: _____________

Step 5

Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example, (118 * 0.8) + 78 = 172.

Step 6

Combine the values obtained in steps 4 and 5 and divide by the number 2. For example,

(149 + 172) / 2 = 161

Ø My Target Heart Rate: _____________

_________________________________________________________________________________________________________________

PE 9

Leadership Assignment Due Thursday May 5th All Classes

Name: _________________________ Teacher:_________________

Date: ____________________

CREATIVE ACTIVITY: LEADERSHIP

STEP ONE:

Consider what characteristics, traits, and skills make up what it means to have good leadership. Also, think about what characteristics, traits, and skills are not good factors related to solid leadership.

STEP TWO:

Choose 6 letters to represent those characteristics, skills, and traits. Also, choose 6 symbols to go with each one of those characteristics, skills, and traits. Consider both positive and negative characteristics, skills, and traits of leadership. Your equation should include at least two negatives that a good leader does not have.

STEP THREE:

Once you have your letters and symbols chosen, consider what mathematical operations might be involved in the formula.

( ___________+____________-______________*______________=______________ )

You can come up with much more complicated formulas…creativity is always best!

Make two mathematical formulas that equal leadership (the letter or symbol you use for leadership). You should have one formula that just uses letters as the numbers in the equation, and one that uses symbols.

STEP FOUR:

Describe what each letter and symbol mean in short 25-50 word descriptions. There are 12 total letters and symbols, therefore there should be 12 total 25-50 word descriptions.

The Descriptions should be typed: 12 font, times new roman, single spaced.

STEP FIVE:

Share your possible formula with another student in the class and me, too.

The equations and descriptions will be worth up to 20 points.

The rubric is on the back!

Good luck, and be creative!

RUBRIC FOR THE FORMULA

The 20 Formula

Ø Provides a letter and symbol to represent insightfully the topic: leadership

Ø Use an additional 6 letters to stand for major characteristics, factors, traits of leadership (or traits that don’t represent leadership)

Ø Use 6 corresponding images for all the letters (hand-drawn or otherwise) for all the letters that show insight even if they are not examples of beautiful artwork

Ø Include 25-50 word meaty yet concise descriptions for each letter and symbol (total of twelve 25-50 word descriptions)

Ø Use appropriate mathematical operations in the formula to connect the letters/symbols in meaningful ways

Ø Show pride in presentation with careful proofreading and neatness

The 16-19 Formula

Ø Provides a letter and symbol to represent the topic: leadership

Ø Use an additional 6 letters to stand for appropriate characteristics, factors, traits of leadership (or Cs, Fs, Ts that don’t represent leadership)

Ø Use 6 corresponding images for all the letters (hand-drawn or otherwise) for all the letters that show some thought even if they are not examples of beautiful artwork

Ø Include 25-50 words of generally clear descriptions for each letter and symbol

Ø Use generally appropriate mathematical operations in the formula to connect the letters/symbols in meaningful ways

Ø Generally show some pride in presentation with proofreading and neatness

The 12-15 Formula

Ø Provides a letter or symbol that somewhat represents the topic: leadership

Ø Use an additional 4-5 letters to stand for appropriate characteristics, factors, traits of leadership (or Cs, Fs, Ts that don’t represent leadership)

Ø Use 4-5 corresponding images for all the letters (hand-drawn or otherwise) for all the letters that show so thought even if they are not examples of beautiful artwork

Ø Include 25-50 words of sometimes clear descriptions for each letter and symbol

Ø Use mathematical operations in the formula to connect the letters/symbols

Ø Show a minimal amount of pride in presentation with proofreading and neatness

The 11 or lower Formula

Ø Possibly does not provide a letter or symbol representing the topic

Ø Possibly uses few appropriate letters to represent leadership traits

Ø Possibly uses few appropriate symbols to represent leadership characteristics

Ø Possibly doesn’t include clear descriptions for each letter or symbol

Ø Possibly doesn’t use appropriate mathematical operations

Ø Possibly does not show pride in presentation

Knot Test Fri 4/8

Please know how to tie 3 climbing knots

Knots to Know

Figure 8 Knot

When used as a stopper knot, the figure eight takes a more compact tightened form.

Bowline Knot

A mnemonic used to teach the tying of the bowline is to imagine the end of the rope as a rabbit, and where the knot will begin on the standing part, a tree trunk. First a loop is made near the end of the rope, which will act as the rabbit's hole. Then the "rabbit" comes up the hole, goes round the tree right to left, then back down the hole..

Double Figure Eight (Bunny Ears)

The double figure eight, also known as the "Bunny Ears", is handy when equalising two anchors using the rope. Many top ropers are fond of this knot. The "ears" can be elongated or shrunk with a little adjustment making equalisation of the load fairly simple. Follow these steps to tie the double figure eight:

Step 1: Start with a figure eight on a bite in the end of the rope. Use a generous bite, way more than pictured, leaving a large loop sticking out the top. Step2: Feed this large loop back into the figure eight. Steps 3, 4 & 5: Continue feeding the large loop through. Not too much though, so as to leave the twin "ears" behind. Now tuck the large loop upwards, under the knot and finally over and around the twin "ears".

Steps 6 & 7: Pull the "ears" tight, and clip each on to your anchors. You can now adjust the tension, equalizing the anchors by elongating one ear, and thus shrinking the other ear.

____

Fitness Terms Assessment # 3

PE 9 Sec’s 6 and 9 -3/22 PE 9 Sec 5 - 3/23