Middle School P.E. Study Guide
Principles of Training
Principles of Fitness/Conditioning (F.I.T.T.)
• Overload
• Progression
• Specificity
• Frequency (How often?)
• Intensity (How hard?)
• Time (How long?)
• Type (What?)
• Overload: In order to achieve improvement, more than the normal load must be applied (to increase
strength, lift heavier weights).
• Progression: The rate at which overload is applied (not too much weight, not too little).
• Specificity: In order for a person to improve at an activity, that person must focus on that activity (a person
who wants to become a better runner must run).
• Muscle strength: the ability of a muscle to exert a force to overcome a resistance.
• Muscle endurance: the ability of a muscle to make repeated contractions over a period of time.
• Cardiorespiratory endurance: the ability of the heart, lungs, and muscles to perform sustained physical
activity.
• Flexibility: the ability to move joints through a full range of motion
• Body composition: the relative proportion of fat and lean tissue in the body.
• Anaerobic activity: any activity during which the body is using oxygen faster than it can replenish that
oxygen.
• Aerobic activity: any activity for which the body can supply enough oxygen to allow you to continue to be
active for long periods of time.
• Warm-up: dynamic stretching, agility movements (e.g., high knees, grapevine), jogging, brisk walking, other
movements targeting cardiorespiratory activity
• Cool-down: light jogging, walking, static stretching
Reasons why warm-up is important:
• Prevents injury
• Allows joints to move more efficiently
• Increases muscle metabolism
• Increases blood circulation
Reasons why cool-down is important:
• Reduces cramping and stiffness
• Allows gradual slowing of heart rate, which helps prevent fainting
• Reduces heart rate
• Prevents blood from pooling in the legs
Biomechanics are the physics of sports
•Torque is a twist to an object
•Velocity is the rate of speed with which something happens
• Stability is firmness in position
• Force is physical strength or power exerted on an object
• Acceleration is increase in speed or velocity
Which opportunity at school will help you become physically active?
A. Joining the art club
B. Joining the swim team
C. Participating in the choir
D. Running for student council
Jonny is going to the fitness center and increasing his weight lifting by two pounds per week.
Which principle is he applying?
A. Frequency
B. Intensity
C. Progression
D. Specificity
Which skill-related fitness component is the girl using?
A. Agility
B. Balance
C. Power
D. Speed
What is a consequence of skipping a cool-down after participating in physical activity?
A. Muscles sprains and strains
B. Muscle cramps and stiffness
C. Decreased muscular strength
D. Decreased cardiovascular endurance
What should you always wear when riding a skateboard?
A. Helmet
B. Gloves
C. Reflectors
D. Mouth guard
Which two activities help improve flexibility?
A. Bicycling and running
B. Bicycling and toe-touch
C. Running and butterfly stretch
D. Toe-touch and butterfly stretch
What should you do in order to stretch safely?
A. Rest
B. Lift weights
C. Shoot free throws
D. Do an aerobic warm-up
Juan has been running three days per week, for 45 minutes per day, for the past six months.
Which training principles did he use to improve his running?
A. Overload
B. Specificity
C. Muscular endurance
D. Cardiorespiratory endurance
Which is a long-term benefit of regular physical activity?
A. Having more friends
B. Improving self-esteem
C. Making the softball team
D. Completing homework faster
How would you apply the principle of frequency of improve a volleyball serve?
A. Serve more often
B. Serve close to the net
C. Serve with a lower net
D. Serve with a lighter ball
Which activity is an anaerobic activity?
A. Running laps
B. Lifting weights
C. Taking yoga classes
D. Jogging on a treadmill
Kayla and Lucy are walking briskly around the school’s track. How could they increase their heart rates?
A. They could stretch.
B. They could sit down.
C. They could jog the next lap.
D. They could decrease their speed.
Which object can you use to monitor the intensity of a workout?
A. Scale
B. Pedometer
C. Sit and reach box
D. Heart-rate monitor
What happens to your heart during the recovery phase?
A. It speeds up.
B. It beats harder.
C. It beats slower.
D. It stays the same.
Curtis sees an advertisement for a weight-loss pill that claims to help someone lose 15 pounds in only 7 days.
The advertisement says that the pill is all natural and healthy.
Which action should Curtis take to make sure that this product is safe to use?
A. Talk to his doctor about the pill
B. Start a diet while taking the weight-loss pill
C. See how his body reacts after he starts taking the pills
D. Compare the advertisements of different weight-loss pills
Why is cooling down after exercising important?
A. It prevents muscle pulls.
B. It speeds the heart rate up.
C. It helps burn more calories.
D. It reduces cramps and stiffness.
What is a symptom of heat stroke?
A. Hiccups
B. Bloating
C. Clammy skin
D. Swollen gland
Which component of physical fitness would running for 30 minutes improve?
A. Balance
B. Flexibility
C. Muscular strength
D. Cardiorespiratory endurance
Elena is feeling stressed and anxious about softball team tryouts. Which activity provides a healthy way for
Elena to relieve her stress?
A. Talking on a mobile phone
B. Eating a bag of candy
C. Watching television
D. Going for a run
Which piece of technology can assess one’s own level of physical fitness?
A. Walkie talkie
B. Radio
C. Television
D. Heart-rate monitor
Noah plays soccer for 60 minutes three times a week. What activity can Noah add to his exercise routine to
develop muscular strength?
A. Jumping rope
B. Running laps
C. Lifting weights
D. hitting golf balls
What is a long-term health issue associated with not getting enough exercise?
A. Weight loss
B. Low heart rate
C. Low blood sugar
D. Cardiovascular disease
Pedro sees that Juan is on his softball team. Juan does not like to play softball.
What can Pedro do to encourage Juan to play?
A. Get the team to cheer him on
B. Boo him when he is up to bat
C. Ignore Juan
D. Do nothing
Rushi is playing a relay game where each person on the team has to serve the ball over the net. The team has
one minute for each team member to complete the serve. Rushi keeps hitting the net.
What should Rushi’s team do when Rushi finally makes the serve?
A. Yell at Rushi for taking such a long time
B. Ignore Rushi and walk away since his team has already lost
C. Tell Rushi he is doing a good job and give him tips for next time
D. Pass the ball back to Rushi so he can get more practice serving
Angelo is playing basketball. There is a loose ball. A player on the opposing team dives for the ball, but the ball
goes out of bounds.
What should Angelo do?
A. Ignore him
B. Help him up
C. Keep playing the game
D. Carefully step over him
Which activity provides an opportunity for physical activity outside of school?
A. Playing an instrument
B. Learning a new language
C. Swimming at a recreational center
D. Going to physical education class
Edward is a pitcher on his baseball team and plays baseball three times a week.
What is the potential benefit of participating in this activity?
A. Becoming a better cook
B. Improving his test scores
C. Eating more fruits and vegetables
D. Strengthening his bones and muscles
Which technology could be used to analyze the motion of pitching a baseball?
A. Pedometer
B. Spreadsheet
C. Stopwatch
D. Video
What type of equipment would you use in orienteering?
A. Compass
B. Heart-rate monitor
C. Pedometer
D. Umbrella
What equipment is used to hit a golf ball?
A. Bat
B. Club
C. Paddle
D. Racquet
What is important to do when participating in outdoor activities in the summer?
A. Wear a helmet
B. Eat a large meal
C. Wear several layers
D. Drink plenty of fluids
How many players are actively playing on a regulation basketball team at a time?
A. 4
B. 5
C. 6
D. 7
In ultimate disc, what is an offensive movement after you catch the disc?
A. Run with it to a teammate
B. Hand it to a teammate
C. Pass it to a teammate
D. Throw it to the ground
James is observing Micah’s throws. Micah’s underhand pitch is not reaching the plate.
What advice should James give Micah to improve his pitch?
A. Focus on a spot behind the catcher and watch the batter
B. Step forward on the opposite foot and bend the knees
C. Spend more hours working out in the gym
D. Pitch without wearing a baseball glove
What type of safety equipment is necessary to play football and ice hockey?
A. Skates
B. Goggles
C. Shin guards
D. Mouth guard
The underhand pitch in softball is associated to a move in which other sport?
A. Bowling
B. Ice Hockey
C. Soccer
D. Track
Christopher wants to improve his cardiorespiratory endurance. Which activities should he participate in?
A. Diving and table tennis
B. Bowling and basketball
C. Swimming and cycling
D. Golf and soccer
Which opportunity at school will help you become physically active?
A. Joining the chess team
B. Participating in the choir
C. Playing on the soccer team
D. Running for class president
Marco is feeling stressed about an upcoming test. Which physical activity provides a healthy way for Marco to
help relieve his stress?
A. Taking a nap
B. Going for a walk
C. Watching television
D. Eating a bag of candy
Your teammates ask you lie to your coach. They plan to go to a concert instead of attending practice.
What could be a consequence of lying to your coach?
A. You will not get a good grade on your project.
B. You will not be able to play in the next game.
C. You will be left out of the fun event.
D. You will have to pay a fine.
Which activity should you do if you want to improve your balance, stretching, and meditation?
A. Bocce
B. Cricket
C. Rugby
D. Tai Chi
Which biomechanical principle would you use when performing a long jump?
A. Balance
B. Stability
C. Torque
D. Velocity
Which is a defensive strategy used in soccer?
A. Throw in
B. Corner kick
C. Moving to block the ball
D. Running to score a goal
In basketball, what is a defensive movement after your opponent has taken and missed a shot?
A. Rebound
B. Point
C. Layup
D. Assist
What is important to do when shooting a layup?
A. Keep both your knees straight
B. Throw the ball as hard as you can
C. Jump high off the court with both feet
D. Push off the court with your inside foot
What type of safety equipment is necessary to play football and field hockey?
A. Helmet
B. Goggles
C. Shin guards
D. Mouth guard
Marco is feeling stressed about an upcoming test. Which activity can provide a healthy way for Marco to help
relieve his stress?
A. Talking on a mobile phone
B. Eating a bag of candy
C. Riding his skateboard
D. Watching television
Which resource helps you monitor the number of steps you take each day in order to assess your physical
fitness plan?
A. Scale
B. Pedometer
C. BMI chart
D. Heart-rate monitor
What is a long-term health issue associated with not getting enough exercise?
A. Low heart rate
B. Low blood sugar
C. Increased HDL cholesterol
D. Increased cardiovascular disease
How can a trainer determine specificity?
A. By running an extra 20 minutes
B. By making the weight heavier
C. By analyzing the movement of the joint
D. By increasing the intensity of the exercise
What could be a consequence of lying to your coach?
A. You will not get a good grade on your project.
B. You will not be able to play in the next game.
C. You will be left out of the fun event.
D. You will have to pay a fine.
During a soccer game, a defender knocks down a player. How can he show good sportsmanship and respect
for his opponent?
A. Knock him down again
B. Offer to help him up
C. Make fun of him
D. Step over him
Your teammate made a bad play in a soccer game for your community league. How should you react?
A. Yell at the referee
B. Tell them to go home
C. Encourage the teammate to do better next time
D. Spit on your palm when you shake the teammate’s hand
Isabella wants to have a soccer game with all her friends from dance class at her local park on Saturday
evening. All her friends said they could come except Michael. Michael says he cannot play on Saturday night
because of a family tradition that night.
What should Isabella do so Michael can participate?
A. Try to move the game to earlier in the day
B. Tell Michael he should skip his family gathering
C. Go ahead with the game, and then choose a substitute player
D. Tell Michael she cancelled the game but have the rest of the class come anyway
Gabriella just arrived from another country. How should you include her in your game during physical
education class?
A. Make Gabriella keep score
B. Use a buddy teaching system
C. Make Gabriella play only with other new kids
D. Play a new game that no one has learned before
Tim joined the soccer team. What is a benefit of joining the team?
A. Getting a discount to the movies
B. Improving his test scores
C. Avoiding his parents
D. Making new friends
What should Gabriella do to be physically active outside of school and meet new friends?
A. Go to the library
B. Play an instrument
C. Learn a new language
D. Go to the community pool
Edward is the pitcher on his baseball team and plays baseball three times a week because he enjoys the
game. He wants to add another activity to strengthen his pitches.
Which activity should he add?
A. Running
B. Bicycling
C. Weight-lifting
D. Playing soccer
How are cricket and baseball similar?
A. A player hits a pitch with a bat.
B. Players try to kick a ball into the goal.
C. A player strikes a serve with a racquet.
D. Players try to run the ball into the end zone