DISTRICT SUMMATIVE ASSESSMENT STUDY GUIDE

PHYSICAL EDUCATION 7

Trimester II

Repetition

The number of times you repeat an exercise

Sets

A number of repetitions

Example:10 repetitions could be 1 set

Resistance

The amount of weight working against your muscle

Muscular Strength

A muscle’s ability to exert force

Flexibility

A muscle’s range of motion

Muscular Endurance

Ability to use a muscle many times without getting tired

Cardiovascular Endurance

The ability to exercise the body for long periods of time

Curl Ups Test

Measures Muscular

Endurance and Muscular Strength

Sit and Reach Test

Measures Flexibility

Pacer Test

Measures Cardiovascular Endurance

Push Ups Test

Measures Muscular Strength and Muscular Endurance

PE Beliefs

Muscular Strength and Muscular Endurance improve your quality of life

PE Beliefs

Rest is important to overall health

PE Beliefs

Many factors determine your strength

(heredity, nutrition, rest, training, etc.)

PE Beliefs

There are many ways to determine your personal fitness level

(heart rates, fitness testing results, BMI, body composition testing, VO 2 Max, etc)

PE Beliefs

Fitness standards are based on reliable data

(national testing and gender differences)

PE Beliefs

Personal daily choices effect your fitness level

FITT Principle

FITT is an acronym used to explain exercise

F = Frequency (how often you exercise)

I = Intensity (how hard you exercise) T = Time (how long you exercise) T = Type (the kind of exercise you

are doing)

FITT for Aerobic/Cardio

F = Frequency (example: 3 times a week) I = Intensity (commonly expressed by

heart rate) T = Time (usually expressed in minutes

or hours) T = Type (cardio/aerobic: running, biking,

aerobic dance, etc)

FITT for Anaerobic Exercise F = Frequency (ex: three times a

week) I = Intensity (ex: weight training

would be expressed in the amount of weight used for an exercise-- 80 pound bench press, body weight for push ups, etc)

T = Time (may be expressed in sets or reps)

T = Type (ex: weight training, speed training, agility training, sport specific drills, etc)

PE Facts

Flexibility Needs time to

improve Can be improved

in nearly everyone

Is a factor in fitness levels

PE Facts

Stretching Targets specific muscle groups Example: Sit and Reach Test stretches

the Hamstrings (back of the upper legs)

PE Facts

Stretching helps us Prevent injuries Improve

athletic performance

Reduce muscle soreness

PE Facts

Stretching should be done when muscles are warm

Flexibility

The range of motion of muscles and joints

PE Facts

The goal of taking your pulse during training is to see if it is in your Target Heart Rate Zone

PE Fact

Stretches should be held for a duration of at least 15-20 seconds