HOPE Physical Education Flashcards

Questions and Answers

What are lifestyle factors?

Rest, nutritious food, good weight

What are lifestyle choices?

Greatest influence on wellness

What are risk factors you can control?

Inactivity, smoking, eating habits, substance abuse

What are risk factors you cannot control?

Age, gender, heredity Signup and view all the answers

What are the benefits of physical activity?

Looking good, feeling good, learning better and enjoying life Signup and view all the answers

What are the five components of health and wellness?

Intellectual, social, physical, emotional-mental, and spiritual Signup and view all the answers

What is goal setting?

Check your progress periodically and make necessary adjustments Signup and view all the answers

What does SMART stand for in SMART goals?

Specific, Measurable, Attainable, Realistic, Timely Signup and view all the answers

What is a long-term goal?

Months or years Signup and view all the answers

What is a short-term goal?

Days or weeks to accomplish Signup and view all the answers

What is the Scientific Method?

Identify a problem, establish a hypothesis, collect information, interpret information Signup and view all the answers

What is the FITT formula?

Frequency, Intensity, Time, Type Signup and view all the answers

What does overload mean in physical training?

Working the body harder than it is normally worked Signup and view all the answers

What does progress mean in physical training?

Overload gradually Signup and view all the answers

What does specify mean in fitness?

Working on one particular component of fitness Signup and view all the answers

What are the benefits of warming up and cooling down?

Pulse rate increase/decrease, prevents injury, raises/lowers temperature, reduced stiffness, prevents blood pool Signup and view all the answers

What is agility?

Ability to maintain control of the body while changing directions Signup and view all the answers

What is balance?

The ability to keep an upright posture while standing still or moving Signup and view all the answers

What is coordination?

The integration of eye, hand, and foot movements Signup and view all the answers

What is reaction time?

The amount of time taken to respond to a specific stimulus Signup and view all the answers

What is speed?

Ability to cover a distance in a short time Signup and view all the answers

What is recommended clothing for hot weather?

Porous and light colored Signup and view all the answers

What is recommended clothing for cold weather?

Layered Signup and view all the answers

What do you do to control bleeding?

Control bleeding, apply pressure with sterile gauze Signup and view all the answers

Accidents are the leading cause of death for which age group?

Teens Signup and view all the answers

What are muscle cramps a side effect of?

Dehydration Signup and view all the answers

What is heatstroke?

Hot, dry skin Signup and view all the answers

What is hands-only CPR?

1- Call 911, 2- Press hard and fast in the center of the chest Signup and view all the answers

What is the Heimlich maneuver?

Place fist above navel, perform a downward thrust in and upward Signup and view all the answers

What does RICE stand for?

Rest, ice, compression, elevation Signup and view all the answers

What occurs when a blow to the head causes the brain to crash into the skull?

Brain injury occurs (collision sports) Signup and view all the answers

What is the cardiorespiratory endurance test?

Pacer Signup and view all the answers

What is the strength test?

Push ups, curl ups Signup and view all the answers

What is the muscular endurance test?

Sit ups/press ups Signup and view all the answers

What is the flexibility test?

Sit and reach Signup and view all the answers

What is measured in a body composition test?

BMI and skin fold measurements Signup and view all the answers

What is the power test?

Combination of strength and speed Signup and view all the answers

What is cardiorespiratory fitness?

The ability of the heart, lungs, and blood vessels to supply nutrients for work or activity Signup and view all the answers

What does the cardiorespiratory system include?

The heart, lungs, blood and blood vessels Signup and view all the answers

What are aerobic activities?

Includes cardiorespiratory fitness with oxygen Signup and view all the answers

What are anaerobic activities?

Without oxygen Signup and view all the answers

What is the threshold of training?

Must be reached to achieve cardiorespiratory training effects Signup and view all the answers

What is the training heart rate zone?

Consists of the range between the lower level of your target heart rate and the upper level Signup and view all the answers

How is maximal heart rate calculated?

220 - age Signup and view all the answers

What is resting heart rate?

Lowers with better cardiorespiratory fitness (60-80 BPM) Signup and view all the answers

What is considered normal blood pressure?

119/79 Signup and view all the answers

How much daily physical activity is recommended?

60 minutes Signup and view all the answers

What is endurance?

Amount of force put forth for long periods of time before tiring Signup and view all the answers

What does hypertrophy refer to?

Increase in muscle size Signup and view all the answers

What is cartilage?

Serves as a buffer between two bones Signup and view all the answers

What are ligaments responsible for?

Connect bone to bone Signup and view all the answers

What does a tendon do?

Connects muscle to bone Signup and view all the answers

What are safety recommendations during physical activity?

Warm up, use full range of motion, have a spotter, breathe through lift Signup and view all the answers

What are reps?

The number of consecutive times you do an exercise Signup and view all the answers

What is a set in exercise terms?

One group of repetitions Signup and view all the answers

What is resistance training?

Most effective method for building muscular fitness Signup and view all the answers

What is flexibility?

Ability to move joints through a full range of motion Signup and view all the answers

What is dynamic stretching?

Stretching while moving Signup and view all the answers

What is ballistic stretching?

A series of quick, bouncing-type stretches Signup and view all the answers

What is static stretching?

Slow stretching without pain, for several seconds Signup and view all the answers

What is PNF stretching?

Contracting the muscle before you stretch it Signup and view all the answers

What does power refer to in fitness?

Changed from a skill-related component of fitness to a health component Signup and view all the answers

What is assertive behavior?

Making a firm verbal statement that lets another person know how you feel Signup and view all the answers

What should you do to remove yourself from risky situations?

Leave the environment or situation Signup and view all the answers

What are the three steps to be assertive?

State position, suggest an alternative activity, and stick with your position Signup and view all the answers

What is bullying?

Imbalance of power between a bully and their victims Signup and view all the answers

What is cyberbullying?

Bullying that takes place by email, instant messaging, text messages, or websites Signup and view all the answers

What percentage of teens report physical, emotional, or sexual abuse?

1/5 Signup and view all the answers

What is physical abuse?

Hitting, kicking, shoving Signup and view all the answers

What is emotional abuse?

Name calling, shaming, bullying, embarrassing, keeping away from family or friends Signup and view all the answers

What is sexual abuse?

Any sexual act without consent Signup and view all the answers

What are signs a relationship is in trouble?

Manipulation, put-downs, excessive control over behavior, jealousy, possessiveness, scaring or threatening, lack of respect Signup and view all the answers

What are symptoms of PMS?

Irritability, weight gain, depression Signup and view all the answers

On what days is conception likely to occur in a 28-day cycle?

13 or 14 Signup and view all the answers

What is abstinence?

Only method of birth control 100% effective from STDs, AIDS, pregnancy Signup and view all the answers

When should BSE and TSE exams be done?

Once a month Signup and view all the answers

What is genital herpes?

Affect mouth and genitals. Virus spread through absence of symptoms Signup and view all the answers

What is hepatitis?

Inflammation of the liver; spread through sexual contact, needles, attack liver Signup and view all the answers

What is herpes?

Outbreaks throughout life Signup and view all the answers

What is chlamydia?

A bacterial infection that affects the reproductive organs of both males and females Signup and view all the answers

What risk does contracting an STD pose to females?

Puts female at risk for sterility Signup and view all the answers

What are some facts about HIV?

Attacks immune system defense, transmitted with tattoos or piercings needle, not transmitted through donating blood Signup and view all the answers

Study Notes

Lifestyle Factors and Choices

Lifestyle factors include rest, nutritious food, and maintaining a healthy weight.
Lifestyle choices are the greatest influence on overall wellness.

Risk Factors

Controllable risk factors comprise inactivity, smoking, poor eating habits, and substance abuse.
Uncontrollable risk factors include age, gender, and heredity.

Benefits of Physical Activity

Regular physical activity leads to improved appearance, mood, enhanced learning capabilities, and overall enjoyment of life.

Components of Health and Wellness

Five key components are intellectual, social, physical, emotional-mental, and spiritual health.

Goal Setting

Periodically check progress and adjust goals accordingly to improve health and fitness outcomes.
SMART goals are Specific, Measurable, Attainable, Realistic, and Timely.

Types of Goals

Long-term goals typically span months or years.
Short-term goals are achievable within days or weeks.

Scientific Method

Involves identifying a problem, establishing a hypothesis, collecting and interpreting information.

FITT Formula

Stands for Frequency, Intensity, Time, and Type of exercise to optimize fitness.

Overload and Progress

Overload means working hard, while progress involves gradually increasing workout intensity.
Specify focuses on improving a particular component of fitness.

Warm-Up and Cool Down

Benefits include temperature regulation, injury prevention, increased pulse rate, and reduced muscle stiffness.

Physical Fitness Skills

Agility is maintaining control while changing directions.
Balance involves keeping an upright posture while stationary or moving.
Coordination integrates eye, hand, and foot movements.
Reaction time is the duration to respond to a stimulus.
Speed is the ability to quickly traverse a distance.

Clothing for Weather

Hot weather clothing should be porous and light-colored.
Cold weather attire requires layering for warmth.

Emergency Responses

Control bleeding by applying pressure with sterile gauze.
Accidents are the leading cause of death among teens.

Muscle cramps may occur due to dehydration.
Heatstroke is indicated by hot, dry skin.
Hands-only CPR involves calling 911 and pressing hard on the chest.

First Aid Techniques

Heimlich maneuver is performed by placing a fist above the navel and thrusting inward and upward.
RICE refers to Rest, Ice, Compression, and Elevation for injury management.

Tests for Physical Fitness

Cardiorespiratory endurance is assessed with the PACER test.
Strength tests include push-ups and curl-ups.
Muscular endurance tests involve sit-ups and press-ups.
Flexibility is measured with the sit-and-reach test.
Body composition tests use BMI and skin-fold measurements.

Fitness Concepts

Power combines strength and speed.
Cardiorespiratory fitness involves the heart, lungs, and blood vessels supply for physical activity.
Aerobic activities enhance cardiorespiratory fitness through oxygen use, while anaerobic activities do not require oxygen.

Training Insights

Training heart rate zone varies between lower and upper target heart rates.
Maximal heart rate is calculated as 220 minus age.
Resting heart rates decline with improved cardiorespiratory fitness, typically 60-80 BPM.
Normal blood pressure is considered 119/79.
Daily physical activity recommendation is 60 minutes.

Additional Terms

Endurance is the force exerted over extended periods before fatigue.
Hypertrophy signifies an increase in muscle size.
Cartilage acts as a buffer between bones.
Ligaments connect bones at joints, while tendons link muscles to bones.

Exercise Safety and Styles

Safety tips include proper warm-up, full range of motion, using a spotter, and breathing correctly during lifts.
Reps denote consecutive exercise attempts; sets refer to a fixed number of reps.

Types of Stretching

Dynamic stretching involves movement; ballistic stretching consists of quick, bouncing stretches.
Static stretching emphasizes slow, pain-free stretches over several seconds.
PNF stretching entails pre-stretch muscle contraction.

Assertiveness and Relationships

Assertive behavior involves communicating feelings firmly and clearly.
Steps for assertiveness: state your position, suggest alternatives, and maintain your stance.
Bullying represents an imbalance of power; cyberbullying occurs through digital platforms.
Signs of troubled relationships include excessive control, jealousy, and lack of respect.

Health and Sexual Education

One in five teens report the experience of physical, emotional, or sexual abuse.
Abstinence is the only method 100% effective in preventing STDs and pregnancy.
BSE (Breast Self-Exam) and TSE (Testicular Self-Exam) should be conducted monthly.

STDs

Genital herpes affects both mouth and genitals, transmitted even without visible symptoms.
Hepatitis is liver inflammation spread through sexual contact or needles.
Chlamydia is a bacterial infection impacting reproductive organs, raising sterility risk for females.
HIV attacks the immune system; it can be transmitted through contaminated needles but not through blood donation.

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Description

This quiz focuses on key concepts related to lifestyle factors and choices that influence wellness. It covers controllable and uncontrollable risk factors, providing a comprehensive review for physical education. Perfect for students preparing for tests on physical health and wellness.