LESSON 1 Flashcards
The State shall promote physical education and encourage sports programs, league competitions, and amateur sports, including training for international competitions, to foster self-discipline, excellence and teamwork for the development of healthy and alert citizenry.
Article XIV, Section 19 of the Philippine constitution
the integration of different components that expands one’s potential to live and to make significant contribution to society
Wellness
the quality of being suitable to fulfill a particular role or task
Fitness
ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body’s cells while you are being physically active
Cardiovascular endurance
refers to how your muscles can work without fatigue, while muscular strength is all about how much force your muscles can exert effort in one blow
Muscular Strength
the ability of the joints to move through their full range of motion
Flexibility
refers to the ratio of lean body tissue (muscle & bone) to body-fat tissue
Body composition
the ability to change body positions quickly and keep the body under control when moving
Agility
refers to the ability to keep the body in a steady position while standing and moving
Balance
the ability of body parts to work together when you perform an activity
Coordination
the ability to move quickly once a signal to start moving is received
Reaction Time
the ability to perform task or move from one point to another in the shortest possible time
Speed
ability to perform one maximum effort in a short period of time
Power
science that studies the relationship of foods to optimal health and performance
Nutrition
Nutritional Stage:
ingestion, digestion, absorption, transport, assimilation, and excretion
Compounds in foods is essential to life and health
-providing us with energy;
-building blocks for repair and growth; and
-substances necessary to regulate chemical processes
a. Macronutrients:
Carbohydrates, Protein, Fats
are major providers of energy before, during and after physical activities
Carbohydrates
used to construct and repair tissue, build strong muscles and bones
Proteins
stores provide the body’s long term reserve of energy
Fats
Micronutrients
Vitamins, Minerals
are organic substances that are generally classified as either fat soluble or water soluble
Vitamins
inorganic elements
Minerals
Functions of Vitamins:
-helps with growth and repair of tissues;
-strengthens the bones and teeth;
-helps metabolism and energy production
Function of Minerals:
-energy metabolism
-stimulates muscles and functioning
-maintains glucose levels
the relationship between “energy intake” and “energy expenditure”
Energy Balance
represents the number of Calories that are ingested on a daily basis
Energy intake
refers to the amount of energy expended while at rest, the energy required to digest food and the energy used in physical activities
Energy Expenditure
considered part of eating practices
Energy balance
Core Stability & non-locomotor skills
a. Breathing
b. Bracing the core
c. Deadbug series
d. Glute Bridge series
e. Rolling
f. Plank Series
g. Bird dog series
h. Squat series
Locomotor skills training
a. Crawling and creep
b. Landing and jumping
c. Throwing
d. Linear Movements
-hop
-skip
-leap or bound
-gallop
-jog
-run
Lateral Movements
-slide
-shuffle
-crossover
-grapevine
Basic Resistance Training Patterns
-Lower body; Squat, lunge & hinge
-Upper body; horizontal pull & push; vertical pull and push
-lifting and throwing
