9th Grade Health Physical Activity

  1. Type of lifestyle we have today
    a)       Sedentary lifestyle – less active
  2. Name the 8 physiological, or physical
    health benefits
    • a)       Improves function of heart, lungs, and
    • circulatory system

    b)      Increase resting metabolism

    • c)       Increase muscle mass from strength
    • training

    • d)      Exercise effects HDL, LDL, and
    • triglycerides

    e)       Decrease risk of Hypertension

    • f)       
    • Decrease
    • risk of some Cancers

    g)       Decrease risk of osteoporosis

    h)      Improve function of your immune system
  3. Name the 2 psychological benefits of
    a)       Mental health

    • i)        
    • Decrease
    • stress, anger, and frustration

    ii)       Runner’s high

    b)      Social health

    • i)        
    • Way
    • to meet and enjoy friends

    ii)       Teammates

    iii)      Share fun times
  4. With all of these benefits (mental,
    physical, social), why are Americans not exercising more?
    a)       busy

    b)      don’t like it

    c)       don’t know how

    d)      lazy

    e)       afraid of injury

    • f)       
    • expensive

    g)       technology
  5. When is it important to understand why
    someone is not exercising and why?
    • a)       When you are designing a fitness plan to
    • enable them to begin activity
  6. 2 types of activity that can increase
    someone’s physical fitness
    a)       Skill-related fitness – involves athletes

    • b)      Health-related fitness – is attainable
    • to all and can prevent certain diseases
  7. Four aspects included in skill-related
    a)       Power – explosive strength

    • b)      Agility – ability to move quickly on
    • your feet

    c)       Speed – time from point a to point b

    • d)      Balance – controlled, coordinated
    • movement
  8. Components of health-related fitness (5)
    a)       Cardiorespiratory fitness

    b)      Muscular strength

    c)       Muscular endurance

    d)      Flexibility

    e)       Body composition
  9. The ability of the circulatory and
    respiratory systems to provide enough O2 to sustain moderate of activities over
    a period of time; the most important component to health and disease prevention
    a)       Cardiorespiratory fitness
  10. Goal of cardiorespiratory fitness
    • a)       To train the heart and lungs to work
    • more effectively; heart has more time to rest
  11. Ways to increase C-R fitness (2)
    • a)       Aerobic activity – ability to deliver O2
    • to working muscles; able to carry on a conversation

    • b)      Activities that use large muscle groups
    • in continuous motion over time
  12. The amount of force that a muscle is
    capable of exerting against a resistance
    a)       Muscular strength
  13. Ways to train strength (2)
    • a)       Isometric exercises – no movement;
    • muscle is working against an immovable force

    • b)      Isotonic exercises – movement; muscle
    • working against a movable resistance
  14. Side effect of exercise; muscles grow
    larger in size
    a)       Hypertrophy
  15. How does hypotrophy happen?
    • a)       With strength training you make small
    • tears in muscle fibers

    • b)      With healing fibers it becomes larger
    • and stronger
  16. Muscles’ ability to do work over a
    period of time; muscle toning
    a)       Muscular endurance
  17. Training for muscular endurance
    a)       Increased reps, lowered weights
  18. Joints’ ability to move through a range
    of motion (ROM)
    a)       Flexibility
  19. How to increase flexibility?
    • a)       Stretch muscles and tendons
    • that surround the joint
  20. When to stretch
    a)       After warm up but before exercise
  21. Types of stretching (3)
    • a)       Ballistic – uses short, bouncing
    • movements to stretch; dangerous

    • b)      Static – places muscle in a position of
    • stretch and hold; safest

    • c)       PNF – needs a partner; uses a series of
    • contractions and relaxation of muscles to increase flexibility
  22. Ratio between lean muscle mass to fat in
    the body; percent body fat
    a)       Body composition
  23. Ideal amounts of body composition for
    males? For females?
    a)       Males – 12 – 18%

    b)      Females – 18 – 25%
  24. How to measure body fat:
    a)       Skin fold calipers

    b)      BEI

    c)       Underwater weighing (MOST accurate)
  25. Steps to increase your success and create
    activity to be a lifelong habit (6)
    a)       Start out slowly

    b)      Have reasonable expectations

    c)       Be committed and consistent

    d)      Find an exercise buddy

    e)       Regularly record your process

    • f)       
    • Consider
    • cross-training
  26. Ways to decrease risk of injury
    • a)       Prepare your body for activity – warm ups
    • and flexibility

    b)      Understand the activity

    c)       Know your limitations
  27. 2 types of injuries
    • a)       Overuse injuries – involves muscles and
    • joints; constant repetition of the same motion or activity

    • b)      Acute injuries – traumatic; direct,
    • sudden cause
  28. Anything that ends with “itis” causes ??
    a)       Inflammation
  29. Treatment of overuse injuries (5)
    a)       REST

    b)      Cross training

    c)       Ice

    d)      Anti-inflammatory medicine

    e)       Rehabilitation
  30. Treatment of acute injuries – for serious
    traumatic injuries? For soft tissue injuries?
    • a)       Serious traumatic injuries – broken bones,
    • head injuries; see a Dr. ASAP

    b)      Soft tissue injuries – not serious; RICE

    • i)        
    • Rest

    ii)       Ice

    iii)      Compression

    iv)     Elevate
Card Set
9th Grade Health Physical Activity