PE 9 Review Guide
What you need to know for the PE 9 Final Exam on Tue June 12th……..
Project Adventure Ropes Course Unit
· Personality Types: A, B, C
· Leadership Traits: 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.
· Group Participant Roles: Leader , Helper, Bystander
· Climbing Commands:Belay On? On Belay Ready To Climb?- Climb Away-Climbing
- Roles of participants on the outdoor ropes course:
Bilayer, Climber, Back Up Bilayer, Coiler, Loop Holder
Knots you need to know:
· Bowline: A safety knot used for securing a person or object
· Figure Eight: A stopper knot
· Double Figure Eight: Specific climbing knot for attaching to a climber
Safety in a Weight Room
· Always have a spotter.
· Appropriate Shoes
· Have a Plan
· Don’t overdo it
Fitness Programming Unit
Fitness Plan Designing:
· Sport Specific
· Aerobic
· Anaerobic
· Toning vs. Muscle Gain
· Keeping a Log
• Types of Fitness Workouts
· Upper Body Free Weights
· Lower Body Free Weight
· Plyometric
· Circuit
· Running/Walking Workouts (Interval Training)
· What is V02 Max (Lab)
· How to calculate target heart rate
Fitness Terms
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. 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. 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).
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:
Calorie: The amount of energy necessary to raise one liter of water one degree Celsius.. 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
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
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. Coffee is the most common diuretic consumed in the world.
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.
Fast – Twitch Muscle Fibers: Muscle fibers that contract quickly and powerfully. They are utilized in anaerobic activities like sprinting and powerlifting. 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 more muscle fibers when exercising.
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).
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.
Metabolism: Metabolism is the process of converting our energy source which is food into a form of energy the body can use to function. An increase in your metabolic rate (metabolism) will increase the number of calories you burn, and a decrease in your metabolic rate will decrease the number of calories you burn.
Myositis: Muscular soreness due to inflammation that often occurs 1 – 2 days after unaccustomed exercise.
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.
Power Training: System of weight training using low repetitions, heavy weights.
Repetition: One complete movement of an exercise. For example, when you barbell bench press, lowering the weight to your chest and then pressing it back up is considered 1 repetition.
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.
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.
· 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.