TEXES PHYSICAL EDUCATION EC–12 (258) EXAM WITH COMPLETE
SOLUTIONS 100% VERIFIED!!! ALREADY GRADED A+
Aerobic conditioning/Cardiovascular fitness - (answer)continuous exercise that trains the heart and lungs
to pump blood more efficiently throughout the body, delivering more oxygen to organs and muscles
during sustained exercise.
Aerobic exercises - (answer)speed walking, running, swimming, stair climbing, cycling, and vigorous
sports help improve cardiorespiratory fitness
VO2 max - (answer)is the max rate the respiratory, cardiovascular, and muscular systems can take in,
transport, and use oxygen during incremental exercise
v - volume, O2 - oxygen, max - maximum
Endurance - (answer)an individual's ability to sustain prolonged periods of exercise; depends on
respiratory and circulatory systems to supply energy to the working muscles for sustained activity.
Cardiorespiratory endurance - (answer)is the ability of the heart, blood vessels, and lungs to deliver
oxygen to working muscles. Train for improvement with duration, frequency, and intensity of workouts.
Endurance training programs - (answer)include interval training, long, slow distance training, pace/temp
training, circuit training, and strength training
Aerobic energy system - (answer)has a slower rate of resynthesizing ATP; energy comes from fats, carbs,
and proteins; not for intense workouts that need quick production of ATP
Heart rate/Pulse - (answer)is the number of times the heart beats per minute. varies from person to
person
best locations for finding a pulse: - (answer)wrists, side of the neck, inside of the elbow, top of the foot
Put a finger over the pulse, count the number of beats during 60 secs or 30 secs, and then double the
number - (answer)Beats per minute
,TEXES PHYSICAL EDUCATION EC–12 (258) EXAM WITH COMPLETE
SOLUTIONS 100% VERIFIED!!! ALREADY GRADED A+
Resting heart rate (RHR) - (answer)is the rate at which the heart pumps the min amount of blood needed
while the body is at rest and not exercising.
A normal resting heart rate - (answer)between 60-100 beats per minute; physically active/athletic
individuals resting hear rate is as low as 40 beats PM
How do you calculate resting hear rate? - (answer)Sitting down and resting for 5 min, then feel pulse,
count how many times it beats in 30 secs, and double the number
Target Heart Rate (THR) - (answer)is the ideal number of heartbeats per minute during exercise,
indicating sufficient exercise intensity
How do you calculate Target Heart Rate (THR)? - (answer)Measure the pulse by counting the beats for 30
secs and then multiply by 2 to determine the beats per minute during exercise
Maximal predicted heart rate (MPHR) - (answer)is the highest one's pulse can achieve. An individual's
age calculates their maximal predicted heart rate
How do you calculate maximal predicted heart rate (MPHR)? - (answer)220 minus the person's age; to
improve MPHR fitness is about 50-75% of one's predicted heart rate. To find this range multiply the
MPHR number by 0.5 or 0.7. vigorous exercise maybe 70-85% of MPHR
Overreaching - (answer)is an acute condition that refers to imbalances in training without proper
recovery or rest between workouts. Typically requires a week or two of recovery; can be positive if short
term and followed by recovery
Overtraining - (answer)is a chronic condition characterized by imbalances in training and rest that
decrease performance and require a long recovery period.
ex: reduced energy, insomnia, malaise, elevated heart rate, increased risk of illness or injury, fatigue,
irritability; takes weeks or months for recovery (full break from training)
, TEXES PHYSICAL EDUCATION EC–12 (258) EXAM WITH COMPLETE
SOLUTIONS 100% VERIFIED!!! ALREADY GRADED A+
Muscular Strength - (answer)refers to the max force that a muscle can exert in a single, all-out effort;
weight training/1 rep max
Muscular Endurance - (answer)is the ability of muslces to sustain or repeat a muscular activity over time.
performing multiple reps of an exercise
ex: swimming, running, cycling
Weight bearing exercises - (answer)require significant force to move an object, such as weightlifting;
pull-ups will improve muscular strength
Anaerobic exercises - (answer)sprinting or lifting heavy weights are short bursts of intense exercise that
temporarily deprives muscles of oxygen. When done correctly, they increase muscular strength and can
decrease body fat
Plyometric training - (answer)aka jump training, involves exercises that allow a muscle to reach max
force in short intervals. Plyometrics are short and explosive, involve exercises like jumps, hops, and
bounds
Abs - (answer)planks, crunches, ab wheel rollouts, russain twists, flutter kicks, leg raises, side planks, sit
ups, bicycle crunches
Back - (answer)bent over rows, renegade row, single arm dumbbell rows, barbell rows (overhand &
underhand grip), cable rows, pull ups, lat pulldown, deadlift, clean and press, kettlebell swings
Biceps - (answer)barbell curls, concentraion curls, hammer curls, bicep and incline dumbbell curls, cin
ups, seated cable rows, bicep rows
chest - (answer)push ups, chest press, bench press, decline bench press, cable fly, single arm and double
arm dumbbell bench press, suspended push ups
SOLUTIONS 100% VERIFIED!!! ALREADY GRADED A+
Aerobic conditioning/Cardiovascular fitness - (answer)continuous exercise that trains the heart and lungs
to pump blood more efficiently throughout the body, delivering more oxygen to organs and muscles
during sustained exercise.
Aerobic exercises - (answer)speed walking, running, swimming, stair climbing, cycling, and vigorous
sports help improve cardiorespiratory fitness
VO2 max - (answer)is the max rate the respiratory, cardiovascular, and muscular systems can take in,
transport, and use oxygen during incremental exercise
v - volume, O2 - oxygen, max - maximum
Endurance - (answer)an individual's ability to sustain prolonged periods of exercise; depends on
respiratory and circulatory systems to supply energy to the working muscles for sustained activity.
Cardiorespiratory endurance - (answer)is the ability of the heart, blood vessels, and lungs to deliver
oxygen to working muscles. Train for improvement with duration, frequency, and intensity of workouts.
Endurance training programs - (answer)include interval training, long, slow distance training, pace/temp
training, circuit training, and strength training
Aerobic energy system - (answer)has a slower rate of resynthesizing ATP; energy comes from fats, carbs,
and proteins; not for intense workouts that need quick production of ATP
Heart rate/Pulse - (answer)is the number of times the heart beats per minute. varies from person to
person
best locations for finding a pulse: - (answer)wrists, side of the neck, inside of the elbow, top of the foot
Put a finger over the pulse, count the number of beats during 60 secs or 30 secs, and then double the
number - (answer)Beats per minute
,TEXES PHYSICAL EDUCATION EC–12 (258) EXAM WITH COMPLETE
SOLUTIONS 100% VERIFIED!!! ALREADY GRADED A+
Resting heart rate (RHR) - (answer)is the rate at which the heart pumps the min amount of blood needed
while the body is at rest and not exercising.
A normal resting heart rate - (answer)between 60-100 beats per minute; physically active/athletic
individuals resting hear rate is as low as 40 beats PM
How do you calculate resting hear rate? - (answer)Sitting down and resting for 5 min, then feel pulse,
count how many times it beats in 30 secs, and double the number
Target Heart Rate (THR) - (answer)is the ideal number of heartbeats per minute during exercise,
indicating sufficient exercise intensity
How do you calculate Target Heart Rate (THR)? - (answer)Measure the pulse by counting the beats for 30
secs and then multiply by 2 to determine the beats per minute during exercise
Maximal predicted heart rate (MPHR) - (answer)is the highest one's pulse can achieve. An individual's
age calculates their maximal predicted heart rate
How do you calculate maximal predicted heart rate (MPHR)? - (answer)220 minus the person's age; to
improve MPHR fitness is about 50-75% of one's predicted heart rate. To find this range multiply the
MPHR number by 0.5 or 0.7. vigorous exercise maybe 70-85% of MPHR
Overreaching - (answer)is an acute condition that refers to imbalances in training without proper
recovery or rest between workouts. Typically requires a week or two of recovery; can be positive if short
term and followed by recovery
Overtraining - (answer)is a chronic condition characterized by imbalances in training and rest that
decrease performance and require a long recovery period.
ex: reduced energy, insomnia, malaise, elevated heart rate, increased risk of illness or injury, fatigue,
irritability; takes weeks or months for recovery (full break from training)
, TEXES PHYSICAL EDUCATION EC–12 (258) EXAM WITH COMPLETE
SOLUTIONS 100% VERIFIED!!! ALREADY GRADED A+
Muscular Strength - (answer)refers to the max force that a muscle can exert in a single, all-out effort;
weight training/1 rep max
Muscular Endurance - (answer)is the ability of muslces to sustain or repeat a muscular activity over time.
performing multiple reps of an exercise
ex: swimming, running, cycling
Weight bearing exercises - (answer)require significant force to move an object, such as weightlifting;
pull-ups will improve muscular strength
Anaerobic exercises - (answer)sprinting or lifting heavy weights are short bursts of intense exercise that
temporarily deprives muscles of oxygen. When done correctly, they increase muscular strength and can
decrease body fat
Plyometric training - (answer)aka jump training, involves exercises that allow a muscle to reach max
force in short intervals. Plyometrics are short and explosive, involve exercises like jumps, hops, and
bounds
Abs - (answer)planks, crunches, ab wheel rollouts, russain twists, flutter kicks, leg raises, side planks, sit
ups, bicycle crunches
Back - (answer)bent over rows, renegade row, single arm dumbbell rows, barbell rows (overhand &
underhand grip), cable rows, pull ups, lat pulldown, deadlift, clean and press, kettlebell swings
Biceps - (answer)barbell curls, concentraion curls, hammer curls, bicep and incline dumbbell curls, cin
ups, seated cable rows, bicep rows
chest - (answer)push ups, chest press, bench press, decline bench press, cable fly, single arm and double
arm dumbbell bench press, suspended push ups
