PATFit 2 Quiz 1 Flashcards
helps students to develop the skills, knowledge, and competencies to live healthy and physically active lives at school and for the rest of their life.
Physical Education
OBJECTIVE OF PHYSICAL EDUCATION
- Promotes active lifestyles
- Challenges thinking in a fun environment
- Builds movement competence and confidence
- Develop teamwork, leadership, and interpersonal skills
- Explores and develops decision-making and risk management
- Develop understandings about the social and cultural significance of the movement
is defined as the ability of the individual to do his daily task efficiently and without undue fatigue and still has extra reserve energy in case of emergency.
Physical fitness
COMPONENTS OF PHYSICAL FITNESS
- Cardiorespiratory Endurance
- Muscular Endurance
- Muscular Strength
- Muscular Power
- Flexibility
- Balance
- Speed
- Body Composition
– typically measured by how long or fast a person can perform an activity and how this impacts measurements such as heart rate and oxygen consumption.
Cardiorespiratory Endurance
– typically measured by how many repetitions of an exercise a person can perform. Common tests involve push-ups and sit-ups.
Muscular Endurance
measures how much weight can a person carry
Muscular Strength
- typically measured by how much force can be generated during a given activity.
Muscular power
- typically measured by how far a muscle group can be stretched or joint can be moved.
Flexibility
- typically measured by how long a particular position can be held with or without some type of activity being performed. Simple tests such as standing on one leg can be used to assess balance.
Balance
- typically measured by how quickly an individual can move from one point to another. The 40-yard dash is often used to assess speed.
Speed
– this is the amount of fat on the body versus other tissues such as muscle, bones and skin. Measured using a variety of tests and devices.
Body Composition
BENEFITS OF PHYSICAL FITNESS
- Physical activity helps you live longer and prevent many chronic diseases, such as heart disease, high blood pressure, cancer etc.
- Improves cardiorespiratory and muscular fitness.
- Raises your metabolism and helps you lose weight easily.
- Helps reduce stress, anxiety, and depression.
- Increases bone density.
- Improves sleep quality
- Maintain brain function in older adults.
- Improves your overall quality of life
Legal Basis Law –> students must take Physical Education subject
Article XIV, Section 19 of the 1987 Philippine Constitution
FIVE (5) Key Components of Healthy Life
- Physical Activity (regular physical exercises)
- Good Nutrition (balance diet, equal intake of food nutrients, fat, carbohydrates, etc.)
- Stress Alleviation (activity to release stress, lifestyle)
- Psychological Balance ( not temporarily agitated, focused, mind set)
- Routine Check-ups (cholesterol level and count, BP, blood sugar, etc)
it is an activity for training the mind improving the physical condition.
EXERCISE
is not just for Olympic hopefuls or supermodels. In fact, one is never too unfit, too young or too old to get started. Regardless of your age, gender or role in life, you can benefit from regular physical activity. If you’re committed, exercise in combination with a sensible NUTRITION can help provide an overall sense of well-being and can even help prevent chronic illness, disability and premature death.
EXERCISE
● It is a systematic, planned performance of bodily movements, postures or physical activities
EXERCISE
Exercise is intended to provide a means to:
⮚ Remediate or prevent impairments
⮚ Improve, restore or enhance physical function
⮚ Prevent or reduce health risk factors
⮚ Optimize overall health status, fitness on sense of well-being
- It is a systematic process in which **athletes improve their fitness **to meet the demands of their sports or activities.
TRAINING
BENEFITS OF REGULAR PHYSICAL ACTIVITY/EXERCISE
⮚ Improved Health(efficiency of heart and lungs)
⮚ Improve of sense of well-being (more energy, less stress)
⮚ Improve appearance (weight loss, toned muscles, improve posture)
⮚ Enhanced social life ( improve self image, opportunities to make new friends)
⮚ Increase stamina/endurance (increase physical abilities, improved immunity to minor illness)
Exercise routine should be done at least three times a week, and duration of thirty minutes to hour a day/session.
PERIODS OF EXERCISE
PERIODS OF EXERCISE
- Warm-up exercise
- Exercise proper/work out/ circulatory period
- Cooling off/cool down exercise
- this periods lasts for 5-10 minutes depending on the intensity of the kind of exercise or training undertaken. It is purposely done to increase the temperature of the body and its stretches and limbers up to the muscles and speeds up to action of the heart in preparation for a more vigorous and intense activity/training.
- WARM-UP EXERCISES
⮚ Usually low intensity activities that build and increase flexibility, muscle strength, endurance and tone up the abdominal, back, legs, arms and other major muscles.
⮚ Includes variation of drills
⮚ Some exercise physiologists have suggested that a work-out or conditioning period, might consists of the following:
- 10 to 15 minutes warm-up
- 10 minutes of strength exercises
- 20 minutes of cardio respiratory exercises
- 10 minutes cool down
⮚ Conditioning Exercises - builds up and increases flexibility, muscle strength and endurance and tones up to the major muscle groups.
⮚ You should dress appropriately for the workout so that you will enable to move freely and safety.
- EXERCISE PROPER/ WORK OUT/ CIRCULATORY PERIOD
⮚ This part of training helps in returning the blood to the heart for oxygen recovery, thus preventing a pooling of the blood in the muscles of the arms and legs.
- COOLING OFF/ COOL DOWN EXERCISES
EXAMPLES OF EXERCISES OR WORKOUT PROGRAMS (FITNESS PROGRAM)
● Meditative Exercise
● Percussive Workouts (with box and kick
● Dance Workouts
● Sports and Recreational Workouts
is a mental exercise that trains attention and awareness.
● Meditative Exercise
EXAMPLE OF Meditative Exercise
- Taichi
- Kata
- Yoga
- Pelates
- Yogalets
Where did Tai chi originated?
China
Where did kata originated?
Japan
Where did Yoga originated?
India
Where did pelates originated?
Germany
therapy uses targeted pulses of concentrated pressure into your muscle tissue,”
● Percussive Workouts (with box and kick)
EXAMPLES OF Percussive Workouts (with box and kick)
- Cardio kick-box
- Taebo
- Cardio Kung Fu
- Aero Kaebo
combine **music and traditional bodyweight exercises **with rhythm and dance moves. The goal of these fitness videos is to motivate you to improve your endurance, strength, and coordination through music and rhythm.
● Dance Workouts
EXAMPLES OF Dance Workouts
- Aerobic Dance
- Latin Aerobic/ Zumba Aerobics (salsa, chachacha, etc.)
- Hip hop Aerobics
- Hip Hop Abs
- Turbo Jam
- Belly Dancing
- Pole Dancing
- Sensual Dancing
- Bump and Grind
- Dance Moves
- Dance Fusions, etc.
are those activities where the primary purpose of the activity is participation, with the related goals of improved physical fitness, fun, and social involvement often prominent.
● Sports and Recreational Workouts
EXAMPLES OF Sports and Recreational Workouts
- Ball Games
- Racquet Games
- Cycling
- Running
- Trekking
- Mountaineering
is a form of exercise that involves exercising muscles using some form of resistance. This resistance could be weights, bands, or even your own bodyweight working against gravity. Resistance training is also called strength training or weight training. The goal of resistance training is to increase muscular strength and endurance.
Resistance training
TWO KINDS OF EXERCISES
- Response
- Rhytmic
-** broken type of exercises**, wherein students/clientele moves only in the next count or command is given
- RESPONSE
EXAMPLE OF RESPONSE EXERCISE
free hand exercises, light apparatus exercises
- continuous, following a definite cadence until the command for stopping is given.
- RHYTMIC
EXAMPLE OF RHYTHMIC EXERCISE
marching, calisthenics
METHOD OF EXERCISES
- AEROBIC EXERCISES
- ANAEROBIC EXERCISE
- CALISTHENICS
- ISOMETRIC (concentric)
- ISOTONIC
- ISOKINETICS
- DYNAMIC EXERCISE
⮚ It is any rhythmical activity that causes a sustained increase in heart rate, respiration and muscle metabolism.
⮚ It refers to exercise which in moderate intensity, undertaken for long duration.
⮚ It also means **“with oxygen” **and refers to the use of oxygen in a muscle energy generating process.
⮚ The goal of aerobic exercise is to increase cardiovascular endurance.
- AEROBIC EXERCISES
EXAMPLE OF AEROBIC EXERCISES
Jogging, Swimming, Running, Jumping Rope, Bicycling, Dancing, Hiking, Continuous Training.
⮚ Includes strength and resistance training, tone muscles, as well as improve bone strength, balance and coordination.
- ANAEROBIC EXERCISE
EXAMPLES OF ANAEROBIC EXERCISE
weights training, functional training, interval training, sprinting, and high intensity interval training increase short-term muscle strength.
⮚ It is a systematic, rhythmic bodily exercises usually without apparatus. When used for fitness,exercise series should be carried out in steady and continues fashion with no rest between exercises.
- CALISTHENICS
EXAMPLES OF CALISTHENICS
jumping jack, push-ups wind mill
⮚ It involves the contraction of muscles without movement. Used for muscular strength, endurance and muscle tone.
⮚ Is one of the fastest way to develop increase static-passive flexibility.
- ISOMETRIC (concentric)
EXAMPLES OF ISOMETRIC (concentric)
pushing the wall, push-ups, hand push, spine extensions.
⮚ It involves muscle contraction of muscle with movement.
⮚ Lengthening of muscles
⮚ Shifting of Resistance
- ISOTONIC
⮚ It requires movement with controlled resistance, usually involving exercising machines. It is also possible to do isokinetic exercises with a partner instead of machines.
- ISOKINETICS
⮚ It keep joints, connecting tissues and muscles in good condition.
⮚ It involves exercises and activities where movement and some resistance or load involved.
- DYNAMIC EXERCISE
EXAMPLES OF DYNAMIC EXERCISE
swimming, walking, cross country skiing, bicycling, weight training.
● Tips to help you MAKE EXERCISE A HABIT
✔ Choose an activity you enjoy.
✔ Tailor your program to your own fitness level.
✔ Set realistic goals.
✔ Choose exercise that fits to your lifestyle.
✔ Give your body to adjust to your new routine.
✔ Don’t get discourage if you don’t see immediate results.
✔ Find a buddy-friend for a little motivation and socialization.
✔ Listen to your body. If you have difficulty in breathing or experience faintness or prolonged weakness during or after training/ exercise, consult the physician.
● The combination of ___________will allow you to carry out intensity activities without allowing lactic acid to limit your performance
good nutrition, hydration, and appropriate workout practices
PRINCIPLES OR EXERCISE TRAINING AND APPLICATION
- SPECIFICITY (Adapting to type of training)
- OVERLOAD PRINCIPLE (Adapting to Amount of training and FITT principle)
- PROGRESSION
- REVERSIBILITY (Adapting to a reduction in training)
- INDIVIDUALITY/INDIVIDUAL DIFFERENCES (Limits on Adaptability)
- RECOVERY
- REGULARITY
- VARIETY
- ADAPTATION
- PERIODEZATION
⮚ To develop a particular fitness component, exercise must be performed that specifically designed for that component. The specific type of exercise you do determines the specific benefit you receive. Exercise should be specific particular sport or activity For Example, if you want to develop strong arms, do push ups and pull-ups to empower those biceps and triceps. If you’d like to lose weight, aim for a mixture of cardio, to burn fat, and strength training to develop lean muscle mass, which helps your metabolic rate and makes you look toned and strong.
- SPECIFICITY (Adapting to type of training)
⮚ It is the most basic law of exercise. The only way to produce fitness and health benefits is to make your body do more than it normally does. The amount of overload needed to maintain or improve a particular level of fitness component is determined through four dimensions : (FITT)
- OVERLOAD PRINCIPLE (Adapting to Amount of training and FITT principle)
FITT MEANING
F- FREQUENCY—how often a person exercises
I- INTENSITY—–how hard a person exercises
T- TIME——- how long a person exercises (duration)
T- TYPE———what kind of exercises a person will do (mode of activity)
⮚ Optimum exercise frequency, expressed in number of days per week, varies with the component being developed and the individual’s fitness goals. Learn to “listen to your body” to obtain a sufficient amount of rest between workouts.
EXAMPLE: A frequency of 3-5 days per week for cardio respiratory endurance exercise and 2 or more days per week for resistance and flexibility training is appropriate for a general fitness program.
● FREQUENCY
⮚ A good way to measure intensity is to monitor performer’s heart rate. The harder you work, the fastest your heart beat.
⮚ Fitness benefits occur when a person exercises harder than his/her normal level of activity. The approximate exercise intensity varies with each fitness components.
Example: a person must raise his/her heart rate above normal to develop cardio-respiratory endurance.
● INTENSITY
⮚ Fitness benefits occur when you exercise for an extended period of time.
⮚ The greater the intensity of exercise, the less time needed to obtain fitness benefits. However, time will vary greatly depending on the activity the performer is training for.
Example: for high intensity exercise such as running, 20-30 minutes is appropriate. For moderate intensity exercise such walking, 45-60 minutes may be needed.
SET-refers to a group of repetition followed by a rest period.
● Time (Duration)
⮚ The type of exercise in which you should engage varies with each fitness component and with your personal fitness goals.
Example: to develop cardio-respiratory endurance, you need to engage in continuous activities involving large-muscle groups—- walking, jogging, cycling, or swimming.
● TYPE (Mode of Activity)
⮚ The amount and intensity of your exercise should be increase gradually to become stronger.
⮚ After your body adapts to an increased exercise intensity, your activity/exercise becomes to easy. You will need to increase the intensity again (do more work).
⮚ In terms of type of training, progression should be based on the principle of moving from easy activities to difficult ones.
- PROGRESSION
⮚ “Use it or Lose it”
⮚ The body adjust to lower levels of physical activity the same way to adjust higher levels.
⮚ When a person stop exercising, up to 50% of fitness improvements are lost within 2 months. If stop for exercising for 2 weeks, your body will start to reverse its progress and go back to the way it was before you started exercising.
- REVERSIBILITY (Adapting to a reduction in training)
⮚ Everyone is not created with the same capacity to adapt to exercise. Everyone has unique physical and mental response to exercise.
⮚ Each person responds to training at different rates; a program that works for one may not right for another person. There are limits on adaptability, the potential for improvement of any human body.
⮚ Don’t be hard on yourself, and don’t try to match/compare with other people, as this may lead to injury and over training. Go at your own pace and be happy with yourself.
- INDIVIDUALITY/INDIVIDUAL DIFFERENCES (Limits on Adaptability)
⮚ Recovery periods allow your body to comply to overload. Like with your diet, moderation is the key with exercise.
⮚ Variety in an exercise program can also help you get past plateaus.
- RECOVERY
⮚ The benefits of exercise only last when you exercise regularly. This makes your body to adapt your muscles stimulation.
⮚ To maintain effective results, you must exercise persistently. Infrequent exercise can do more harm to our body than good.
- REGULARITY
⮚ Variety helps to keep you excited and engages about your exercise regime. Even the most perfect exercise program will become sour after a while.
⮚ Variety allows recovery and can reduce risk of injury.
⮚ It also increase your motivation and progress.
- VARIETY
⮚ It means the body can adjust to any burden as long as it is done in a small increments.
⮚ The amount of momentum the body can make depends on the consistency of workouts, genetic makeup, adequate rest ant nutrition.
⮚ Adaptation results in less muscle breakdown, improvement efficiency and less effort at that level.
- ADAPTATION
⮚ It describes the need to make long term fitness plan if you want to work towards fitness-related goals. Make sure that the plan not only include periods of high volume and high intensity training but also periods of rest and recovery.
- PERIODIZATION
⮚ Planning of physical fitness consists of assessing how fit you are now, determining where you want to be and choosing the right activities to help you achieve your goal.
DESIGNING YOUR OWN EXERCISE PROGRAM
DESIGNING YOUR OWN EXERCISE PROGRAM
- Medical Clearance
- ASSESSMENT
- SETTING GOALS
- CHOOSING ACTIVITIES FOR BALANCE PROGRAM
⮚ People of any age who are not at high risk for serious health problems can safely exercise at a moderate intensity without a prior medical evaluation.
⮚ If you do not fit into these age groups or have health problems specially high blood pressure, heart disease, muscle or joint problems or obesity, see your physician before starting a vigorous exercise program.
- Medical Clearance
⮚ The first step in creating successful fitness program is to assess your current level of physical activity and fitness.
- ASSESSMENT
⮚ The ultimate goal of every health-related fitness program is the same-wellness that lasts a lifetime. Whatever your specific goals, they must be important enough to keep you motivated.
- SETTING GOALS
⮚ An ideal fitness program combines a physical active lifestyle with a systematic exercise program to develop and maintain physical fitness.
- CHOOSING ACTIVITIES FOR BALANCE PROGRAM
⮚ Physical activities carries risk as well as benefits. The most common adverse effects of physical activity are _____________.
burnout and musculoskeletal injury
EXERCISE PRECAUTIONS AND SAFETY TIPS
- Wear comfortable clothing and well-padded shoes that can protect the heels and arches of the feet.
- Put on appropriate gear for the activity.
- Always warm up before doing exercise and cool down afterwards to lower of strains and sprains.
- Take appropriate breaks during the activity.
- Do not exercise with empty stomach. Eat something light to give you some stamina. Do not exercise immediately after a full meal because this will affect digestion.
- Replenish extra fluids before,during and after the physical activity, especially for prolonged exercise like hiking.
- Beware of the weather and environmental conditions. Avoid doing outdoor vigorous exercise in humid weather.
- Listen to your body. Do not exercise when unwell. If there is dizziness, shortness of breath, chest pain, nausea or vomiting, or muscles and joint pain during exercise, stop the activity and seek medical advice as soon as possible.
