Basic Principles of Physical Fitness

Question 1

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

Answer 1

1987 Constitution of the Republic of the PH Article 14 Section 19
- Education, science and technology, arts, culture, and sports

Question 2

Who introduced the physical fitness test?

Answer 2

Dr. Aparicio H. Mequi

Question 3

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

Answer 3

Physical Fitness Test

Question 4

At what grade level is the physical fitness test introduced in elementary?

Answer 4

Grades 4-6

Question 5

A program where the goal is to achieve fitness and health and assess health-related fitness

Answer 5

Physical Education (PE) Class

Question 6

A program where the goal is to develop athletic potential, prepare for work higher learning, and assess skill-related fitness

Answer 6

Special Program in Sports (SPS) Class

Question 7

any body movement carried out by the skeletal muscles and requiring energy

Answer 7

physical activity

Question 8

planned, structured, repetitive movement of the body designed to improve or maintain physical fitness

Answer 8

exercise

Question 9

a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort

Answer 9

physical fitness

Question 10

lifestyle physical and low-intensity activities may?

Answer 10

improve health but not necessarily improve physical fitness

Question 11

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.

Answer 11

Moderate intensity exercise

Question 12

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.

Answer 12

high-intensity exercise

Question 13

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.

Answer 13

low intensity exercise

Question 14

a form of exercise that is performed at a ‘continuous’ intensity throughout and doesn’t involve any rest periods.

Answer 14

continuous exercise

Question 15

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.

Answer 15

intermittent exercise

Question 16

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.

Answer 16

progressive overload

Question 17

FITT Principle for Overload

Answer 17

Frequency - how often
Intensity - how hard
Time - how long (duration)
Type - mode of activity

Question 18

purpose of FITT Principle for Overload

Answer 18

to design exercise programs

Question 19

exercise programs may?

Answer 19

improve health and physical fitness

Question 20

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

Answer 20

Reversibility Principle

Question 21

up to what percent of physical fitness is lost when you stop exercising?

Answer 21

50%

Question 22

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

Answer 22

Principles of Individual Differences