101 Physical Education Theory Exam Study Guide PDF

**101 Physical Education Theory Exam -- Study Guide** +-----------------------------------+-----------------------------------+ | **Topic** | **Elements** | +===================================+===================================+ | **FITT principles**...

**101 Physical Education Theory Exam -- Study Guide** +-----------------------------------+-----------------------------------+ | **Topic** | **Elements** | +===================================+===================================+ | **FITT principles** | - Know the FITT principles and | | | what they involve | | | | | | - Differences between intensity | | | levels | | | | | | - Be able to objectively | | | measure max heart rate and | | | target heartrate according to | | | formula (know the formula by | | | heart) | | | | | | - Subjective/objective ways of | | | measuring intensity | | | | | | - Understand what | | | over-training, maintaining, | | | improving and recovery | | | according to intensity | | | | | | - Know Health Canada | | | recommendations | | | | | | - Know Heart Rate Training | | | zones and percentages | +-----------------------------------+-----------------------------------+ | **Cardiovascular system** | - Know the three energy systems | | | | | | - Be able to understand the | | | difference between the three | | | energy systems and associate | | | the energy system to a type | | | of activity | | | | | | - Know what Vo2 max is, MAS, | | | aerobic endurance, MAP and | | | anaerobic capacity | | | | | | - Know what normal V02 max | | | values might look like (both | | | for women and men) | | | | | | - Different ways of evaluation | | | V02 max (both indirect and | | | direct ways) | | | | | | - Know what the Rockport and | | | Cooper test are | | | | | | - Know the difference between | | | interval and aerobic training | | | and know a few advantages and | | | disadvantages for each type | | | of training | | | | | | - Know why it is important to | | | work on our aerobic endurance | +-----------------------------------+-----------------------------------+ | **Muscular training** | - For each type of muscular | | | training program: | | | | | | | | | | | | - The definition | | | | | | - Number of reps | | | | | | - Number of sets | | | | | | - Rest time between sets | | | | | | - What is likely to improve if | | | you do this type of program | | | | | | | | | | | | - Know what 1RM means | | | | | | - Know the difference between | | | station and circuit training | +-----------------------------------+-----------------------------------+ | **Flexibility** | - Know what a sarcomere is | | | | | | - Know the following elements: | | | | | | | | | | | | - Static stretches pre-workout | | | do not reduce the risk of | | | injury | | | | | | - Static stretches post-workout | | | do not reduce muscle soreness | | | | | | - Stretches done before working | | | out do not increase | | | performance | | | | | | | | | | | | - Understand why stretching | | | does not reduce muscle | | | soreness | | | | | | - Know the optimal length of a | | | stretch | | | | | | - Know the frequency and time | | | we should be stretching per | | | week to see improve | | | | | | - Understand why | | | flexibility/stretching is | | | important | +-----------------------------------+-----------------------------------+ | **Muscle roles and movements** | - Know what an agonist, | | | antagonist, synergist and | | | fixator muscles are | | | | | | - Be able to name agonist, | | | antagonist, synergist and | | | fixator muscles are in | | | certain movements | | | | | | - Know all the types of | | | movements (be able to | | | associate picture with right | | | type of movement) | +-----------------------------------+-----------------------------------+ | **Muscle identification** | - Be able to identify the | | | following muscles: | | | | | | | | | | | | - Deltoid | | | | | | - Tricep | | | | | | - Biceps | | | | | | - Brachioradialis | | | | | | - Latissimus Dorsi | | | | | | - Trapezius | | | | | | - Rhomboids | | | | | | - Rectus abdominis | | | | | | - External abdominal oblique | | | | | | - External abdominal oblique | | | | | | - Transverse abdominis | | | | | | - Erector spinae | | | | | | - Gastrocnemius | | | | | | - Tibialis anterior | | | | | | - Gluteus muscles | | | | | | - Quadriceps | | | | | | - Hamstrings | | | | | | - Adductor muscles | +-----------------------------------+-----------------------------------+ | **Muscle fibers** | - Know what a myofibrill is | | | | | | - Know what actin and myosin | | | are and how they create | | | muscle contractions | | | | | | - For the three types of muscle | | | fibers: | | | | | | | | | | | | - Know there name | | | | | | - Be able to identify | | | activities associated to this | | | type of muscle fiber | | | | | | - Know contraction speed | | | | | | - Know fatigue rate | | | | | | | | | | | | - Know the difference between a | | | pure muscle fiber and a | | | hybrid muscle fiber | | | | | | - Know what type of person has | | | more hybrid/pure muscle | | | fibers | +-----------------------------------+-----------------------------------+ | **Nutrition** | - Know how many calories are in | | | each type of macronutrient | | | | | | - Know how many amino acids | | | there are, how many essential | | | amino acids there are and how | | | many non essential amino | | | acids there are | | | | | | - Know the difference between a | | | complete and a non complete | | | protein | | | | | | - Understand what protein | | | combining is | | | | | | - Know how much protein we can | | | absorb in one meal | | | | | | - Know the difference between | | | saturated fatty acids and non | | | saturated fatty acids | | | | | | - Know the difference between a | | | soluble fiber and an | | | insoluble fiber | | | | | | - Know the main role of | | | vitamins and minerals | | | | | | - Understand the difference | | | between heme and non heme | | | iron and what types of food | | | might contain each type of | | | iron | | | | | | - Know one way to increase iron | | | absorption | +-----------------------------------+-----------------------------------+ | **Sleep** | - Know how many hours per night | | | of sleep health Canada | | | recommends | | | | | | - Know the side effects to not | | | getting enough sleep | | | | | | - Know the benefits of getting | | | enough sleep | | | | | | - Know the ways to improve your | | | sleep quality | | | | | | - Know what mindfulness is | +-----------------------------------+-----------------------------------+ | **Stress management** | - Know the three phases to | | | stress (general adaptation | | | syndrome) | +-----------------------------------+-----------------------------------+