2nd Grading Exam Reviewer PHYSICAL EDUCATION

Question 1

Children aged _ should be encouraged to do at least 60 minutes of everyday physical activities which include either moderate-intensity aerobic activity or vigorous-intensity activity.

Answer 1

6-17 years old

Question 2

This means adding more power and increasing speed in your walk. It is one of the most effective cardiovascular exercises for those who are recommended a low-impact exercise.

Answer 2

Power Walking

Question 3

Executing power walking to the extent that longer time is needed for more endurance.

Answer 3

Half Marathon Walking

Question 4

A competitive form of walking and does not require greater speed.

Answer 4

Race Walking

Question 5

An alternative way of walking exercise if the weather condition is not good. You can continue the walking exercise program indoor with the use of treadmill.

Answer 5

Treadmill Walking

Question 6

Before indulging in any workout program, make sure that you begin with a warm-up or stretching and end the activity with a cool down like static stretching and slowly walking for 5-10 minutes. Some suggest that warm-up activities may include jogging in place, forward, or around your area for 5-10 minutes; jump rope; and some stretching.

Answer 6

Warm-up and cool down

Question 7

It helps to improve flexibility and reduces muscle injury and soreness.

Answer 7

Stretch

Question 8

Very efficient in removing excess body heat like after an initial jog as a warm-up.

Answer 8

Stretching

Question 9

Usually done slowly either standing or sitting, and this is helpful in increasing joint movements and is usually used in cooling down activities.

Answer 9

Static stretching

Question 10

Help in preparing the body for active contraction or relaxation and are used in some physical movements like running, jumping, kicking, or any physical skills. It is best to stretch after warm-up and cool down.

Answer 10

Dynamic flexibilities or stretching activities

Question 11

When starting a new workout program, do not try to push yourself too hard; begin with a light training, and then gradually start to build the intensity, duration, and frequency of your workout program.

Answer 11

Begin slowly

Question 12

Do not concentrate in one exercise routine because it can lead you to overuse and repetitive use of your muscles and as such, injuries can happen.

Answer 12

Vary your workout

Question 13

“No pain, no gain,” if you are experiencing any pain or discomfort in your body which you cannot tolerate, don’t push yourself because that pain can be a symptom of injury; refrain from working out.

Answer 13

Listen to your body

Question 14

Do not forget to fuel your body with plenty of water before, during, and after your workout.

Answer 14

Fuel your body

Question 15

While having your workout, a good rule of thumb is to drink water with:

Answer 15

a. 8 ounces about 20 to 30 minutes before working out
b. 8 ounces every 10 to 20 minutes during your workout
c. 16 ounces when your workout is done

Question 16

Provide two days for rest because giving enough rest days helps your body to recover between workouts which can be a great aid to prevent injuries. After a tiring workout, treat or give yourself a massage because it helps reduce the body’s pain, improves immune system, and helps reduce the formation of body scar tissues. Sleep is important. Allowing yourself to a 10-20 minutes noontime or after lunch power nap helps your body and mind rejuvenate.

Answer 16

Rest-massage-sleep

Question 17

RICE is one way to prevent further injury. What is the meaning of RICE?

Answer 17

R: rest the injury, immobilize
I: apply ice to the injury to help lessen swelling, bleeding, and inflammation
C: apply a compression bandage to minimize swelling
E: elevate the injury to reduce swelling

Question 18

A new gadget that is usually worn on either the trunk or limbs. It is used in tracking your fitness and can monitor and deliver real-time responses to help you to be more active. It can help you monitor the calories you burned, your physical activity, and your sleep which can’t be processed by an ordinary pedometer.

Answer 18

activity tracker

Question 19

A body position that literally means “posture” which is “seat”, usually related to the practice of yoga where the purpose is to establish and promote well-being and develop flexibility. It is more than just stretching because it is about purifying and strengthening the body, and having control and focus of the mind.

Answer 19

asana

Question 20

Advantages of engaging in yoga: Some of the positions of asana have various effects not only in the body but also in mind and emotion.

Answer 20

1. Standing Poses: Promote emotional stability and strength.
2. Inverted Poses: Help intensify energy, calmness, and sense of well-being.
3. Forward Bend: Promotes calmness and have a cooling effect.
4. Backbend: Serves as anti-depressive and helps in elevating the mood.

Question 21

Promote emotional stability and strength.

Answer 21

Standing Poses

Question 22

Help intensify energy, calmness, and sense of well-being.

Answer 22

Inverted Poses

Question 23

Promotes calmness and have a cooling effect.

Answer 23

Forward Bend

Question 24

Serves as anti-depressive and helps in elevating the mood.

Answer 24

Backbend

Question 25

The ability of joints, muscles, and surrounding tendons to move freely and comfortably as intended for a full range of motion.

Answer 25

Flexibility

Question 26

Classifications of Stretches That Nurture Flexibility

Answer 26

Static, Dynamic, Ballistic, PNF - Proprioceptive Neuromuscular Facilitation

Question 27

This type of stretching involves the movement of a joint in a full range of motion (ROM) in a slowly and steady position.

Answer 27

Static

Question 28

It is mostly appropriate in sport, moving quickly or slowly in a full range of motion (ROM).

Answer 28

Dynamic

Question 29

Quick and brief bouncing and rebounding of joints in a ROM and it is common to sport’s mimic movement.

Answer 29

Ballistic

Question 30

This type of stretching allows the body’s reflexes to relax a muscle before stretching so it can be stretched farther.

Answer 30

PNF - Proprioceptive Neuromuscular Facilitation

Question 31

A slow stretch prompts less reaction from stretch receptors held for 15-30 seconds. It is considered as the safest form of stretching.

Answer 31

Static Stretching

Question 32

The muscles are stretched suddenly in a forceful bouncing movement like touching toes repeatedly in rapid succession; note that this may cause injuries during any immediate physical activities. A careful execution is needed.

Answer 32

Ballistic Stretching

Question 33

This involves movement of joints through the range of motion used in specific physical activities like sports, in exaggerated but controlled movements like lunge walk with slow steps and with exaggerated wide strides.

Answer 33

Dynamic Stretching