Basic Principles of Physical Fitness Flashcards
What law?
- The state shall promote physical education and encourage sport programs, league competitions, and amateur sports, including training for international competitions, to foster self discipline, teamwork, and excellence for the development of a healthy and alert citizenry
- All educational institutions shall undertake regular sport activities throughout the country in cooperation with athletic clubs and other sectors
-Content is comprised of values, knowledge, skills and experiences in physical activities participation to: Achieve and maintain health related fitness
1987 Constitution of the Republic of the PH Article 14 Section 19
- Education, science and technology, arts, culture, and sports
Who introduced the physical fitness test?
Dr. Aparicio H. Mequi
Conducted for the purpose of establishing testing protocols considered to be more current and appropriate fot the special program in sports (SPS) and in the new K to 12 program
- to assess weakness and strength
- gave rise to the physical fitness manual which is intended for the use of the public and private schools
Physical Fitness Test
At what grade level is the physical fitness test introduced in elementary?
Grades 4-6
A program where the goal is to achieve fitness and health and assess health-related fitness
Physical Education (PE) Class
A program where the goal is to develop athletic potential, prepare for work higher learning, and assess skill-related fitness
Special Program in Sports (SPS) Class
any body movement carried out by the skeletal muscles and requiring energy
physical activity
planned, structured, repetitive movement of the body designed to improve or maintain physical fitness
exercise
a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort
physical fitness
lifestyle physical and low-intensity activities may?
improve health but not necessarily improve physical fitness
Activity that is usually made up of exercises that get your heart rate up to 50% to 60% higher than its rate when you are at rest.
- brisk walking (at least 2.5 miles per hour)
- water aerobics.
- dancing (ballroom or social)
- gardening.
- tennis (doubles)
- biking slower than 10 miles per hour.
Moderate intensity exercise
any form or mode of exercise that gets your heart rate up above 75% of your max heart rate (on average) for 10 minutes or more in duration.
-High-intensity interval training.
- Tabata training.
- Running.
- Speed walking.
- Hillwalking.
- Climbing stairs.
- Jump roping.
- Cross-country skiing.
high-intensity exercise
any form of physical activity or exercise performed at a steady state requiring roughly 50% of your maximum heart rate with no rest periods in between.
-Walking at a casual pace.
- Light jogging.
- Swimming laps.
- Using an elliptical machine.
- Slowly lifting weights.
- Rowing at a steady pace.
- Cycling at a casual pace.
low intensity exercise
a form of exercise that is performed at a ‘continuous’ intensity throughout and doesn’t involve any rest periods.
continuous exercise
mini-sessions performed periodically throughout your day. You can set a timer or use a trigger, such as seeing a certain object or walking into a certain room to signal when to engage in the workout.
intermittent exercise
Principle of Physical Fitness
Adapting to the amount of training
- Placing increasing amounts of stress on the body causes adaptations that improve fitness; progression is critical
- gradually increasing the intensity or difficulty of workouts over time.
progressive overload
FITT Principle for Overload
Frequency - how often
Intensity - how hard
Time - how long (duration)
Type - mode of activity
purpose of FITT Principle for Overload
to design exercise programs
exercise programs may?
improve health and physical fitness
Principle of Physical Fitness
any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.
- adapting to a reduction in training
- Fitness improvements are lost when demands on the body are lowered
Reversibility Principle
up to what percent of physical fitness is lost when you stop exercising?
50%
Principle of Physical Fitness
because everyone is unique, and each person experiences a different response to an exercise program. Some of these differences may be related to body size and shape, genetics, past experience, chronic conditions, injuries, and gender.
- limits on adaptability
Principles of Individual Differences
