Grade 8 Physical Education Review

Endorphins

• Chemicals in the bloodstream that enhance mood and create feelings of happiness.

Exercise Requirements for Teens

• CDC recommends adolescents engage in 60 minutes of physical activity daily.

Muscular Strengthening Exercise

• Activities like weight lifting, push-ups, and pull-ups that enhance muscular strength.
• Recommended frequency: At least three times per week.

Cardiovascular Exercise

• Aims to improve the heart, lungs, and blood circulation.
• Includes jogging, biking, and swimming.
• Recommended duration: 30 minutes daily.

Bone Strengthening Exercise

• Activities such as running and jumping rope that improve bone density.
• Recommended frequency: At least three times per week.

Aerobic Exercise

• Cardiovascular activities requiring increased oxygen intake.
• Examples include running, biking, and swimming.

Components of Physical Fitness

• Five key components: Cardiovascular Endurance, Muscular Endurance, Muscular Strength, Flexibility, and Body Composition.

Flexibility

• The ability to move joints and muscles through their full range of motion, often enhanced by stretching.

Muscular Endurance

• The capacity of muscles to perform repeated movements efficiently, such as in sit-ups.

Muscular Strength

• The maximum force exerted by muscles against resistance, measured in exercises like push-ups and pull-ups.

Cardiovascular Endurance

• Fitness related to the efficiency of the heart, lungs, and blood vessels in delivering oxygen during sustained physical activity.

Body Composition

• The proportions of fat, muscle, bones, and organs in the body.

Lean Body Mass

• The weight of a body composed primarily of muscle, bone, and organs, excluding fat.

BMI (Body Mass Index)

• A measure to assess if an individual has a healthy body fat level based on height and weight.

Percent Body Fat

• The percentage of an individual's body mass that is composed of fat.

Obesity

• A condition characterized by excessive body weight or being significantly above average weight.

Sedentary

• Refers to a lifestyle with minimal physical activity.

Principles of Training

• Key concepts for effective exercise include Overload, Specificity, Reversibility, Progression, Regularity, and Individuality.

Overload

• To improve fitness, one must progressively increase workout intensity.

Specificity

• The body adapts specifically to the type and intensity of exercise performed.

Reversibility

• Fitness gains are lost when physical demands decrease; consistent activity is necessary to maintain improvements.

Progression

• Optimal fitness improvement requires a structured increase in workout intensity and duration over time.

Regularity

• Consistent exercise, recommended at least three times a week, is crucial for effectiveness.

Individuality

• Each person responds differently to fitness training based on personal factors.

Medical Readiness

• Evaluate any medical conditions that could affect participation in physical activity, such as asthma.

Physical Readiness

• Assess overall physical health and fitness level before engaging in workouts.

Activity Readiness

• Consider your prior experience and skill level in an activity before starting.

Heart Rate

• Measured in beats per minute, indicating cardiovascular activity levels.

Pulse

• The rhythmic expansion of blood vessels, often checked at the carotid artery in the neck.

Resting Heart Rate

• Heart rate when at rest; normal range is typically 60-80 beats per minute.

Maximum Heart Rate

• The highest heart rate a person can achieve, estimated as 220 minus age.

Target Heart Rate

• Aim for 60-80% of maximum heart rate during exercise to enhance cardiovascular endurance and burn calories.

F.I.T.T. Acronym

• Stands for Frequency, Intensity, Time, and Type; a guide for creating effective exercise programs.

Frequency

• Refers to how often one exercises, such as three times per week.

Intensity

• The level of effort exerted during exercise, often measured by repetition counts or heart rate.

Time

• The duration of exercise, usually measured in seconds, minutes, or hours.

Type

• The specific kind of exercise performed, such as yoga, weightlifting, or running.

Aerobic

• Refers to activities that need oxygen for energy, improving cardiovascular capacity, like jogging or soccer.

Anaerobic

• Activities that do not rely on oxygen for energy production and typically involve short bursts of high intensity, such as sprinting or intense wrestling.