Online Physical Education Complete Guide

Online Physical Education Complete Guide Fitness Measurement A test or activity that measures a person's current fitness for one task with specific protocols Goal A result towards which effort is made for maintenance or improvement Goal Setting A plan for improvement Long-Term Goal A result that can be achieved in 2 months or more Short-Term Goal A result that can be achieved in 2 to 4 weeks S.M.A.R.T. Goals Setting Strategy A process used to set goals that are specific, measurable, attainable, realistic, and timely Body Composition The combination of fat-free mass and fat mass Cardiorespiratory Endurance The ability of the heart, blood, blood vessels, and lungs, to supply enough oxygen and necessary fuel to the muscles during long periods of physical activity Dynamic Stretches Involves moving parts of the body continuously while gradually increasing reach, speed of movement, or both, gently through a full range of motion. Stretching while in motion Flexibility The muscles' ability to move a joint through a full range of motion Muscular Endurance The ability of a muscle or muscles to repeat a movement many times or hold a position without stopping to rest Muscular Strength The ability of a muscle or muscles to push or pull with its total force Static Stretches Involves stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period Resistance Training An activity that places an additional force against the muscle or muscle group FITT Principle A guideline in which each letter represents a variable for determining the correct amount of physical activity Frequency How often an activity is performed each week; ME - 2-3 sessions per week; MS - 2-3 sessions per week; CE - 5-7 sessions per week Intensity How hard an activity is performed each session; ME - light resistance; MS - heavy resistance; CE - between 65%-85% of the maximum heart rate or an intensity level (RPE) of 4 Time How long an activity is performed each session; ME - 12-20+ repetitions; MS - 4-8 repetitions; CE - at least 60 minutes per day Type Which activity or activities are chosen; CE - activity that increases the heart rate to the appropriate intensity Training Principles Guidelines that form the basis for improving or maintaining fitness and performance Overload An increase in one or more of the FITT variables to provide an additional workload Progression Gradual increase in one or more of the FITT variables to create an overload Specificity Exercise training is specific to the muscle or muscles used and the component of fitness trained Barrier A circumstance or obstacle that prevents an event from happening or keeps things apart Activity The amount of your physical activity before beginning your personal fitness plan will influence how you start and continue your plan Nutrition Healthy eating can make or break your fitness plan; physical activity burns energy and healthy food provides and replaces energy Sleep Your body needs sleep to function; proper rest helps your body recover from exercise and contributes to your endurance; a time when your body repairs itself, grows, builds memory, and releases hormones that regulate appetite and affect body composition Hydration Your body needs water; be sure to drink enough water so that you are hydrated and ready for physical activity and sweating; providing an adequate amount of water to the tissues of the body Activity Log A system used to monitor a person's activity habits Age-Adjusted Heart Rate Formula A method to determine an average Maximum Heart Rate according to age Activity Diamond A tool used to determine Intensity Levels based on symptoms Base 51-65% of the maximum heart rate Beats per Minute The number of times the heart beats in one minute Daily Activity 40-50% of the maximum heart rate Heart Health 66-85% of the maximum heart rate Heart Health Pyramid A system to manage a workout using heart rate information