Pe Flashcards
mind to muscle techniques
YOGA-The purpose of various position is to increase mobility and flexibility of the body.
MEDITATION-Mind focusing exercises to control or concentrate one’s attention.
fitness pitfalls
- lack of correct motivation to begin
- high expectation of complete and immediate results
- loss of motivation along the way
- unrealistic plan or program of exercise
- burnout, injury or illness
Often-forgotten but essential substance that helps in digestion,
water
Eathing planforh healthy living in order from top to bottom
*Fats & Oils 6-8 tsps
*Sugar/Sweets 5-8 tsps
*Fish, Shellfish, Meat & Poultry, Dried Beans & Nuts 3-4 servings
*Egg1 piece
*Milk & Milk Products 1 glass
*Vegetables 3 servings
*Fruits2-3 servings
*Rice, Rice Products, Corn, Root Crops, Bread, Noodles 5-8 servings
*Water/Beverages 8 glasses
Building blocks of the body needed for growth, maintenance, and replacement of body cells
protein
POINTERS TO HELP MOTIVATE YOU IN PURSUING PHYSICAL FITNESS
**01 EMPOWER YOURSELF-psyche your self up and believe that you can do whatever you set your mind to do. try and accomplishe bigger things to attain self-fulfillment.
02 SET REALISTIC GOALS-recognize and understand what you really want to achieve.
03 FIND SOMETHING YOU LIKE ENJOY - choose an exercise or workout that you like and will enjoy doing.
04 START SLOW AND GAIN MOMENTUM - You do not have to rush things
FIND A BUDDY-look for someone who can share the experience with you. He or she can check your condition and progress and together you can make your workout worthwhile.
INSPIRED BY SOMEONE-This may be considered another form of setting goals because you try to imitate your model.07 TRACK YOUR PROGRESS-You may feel a satisfaction, accomplishment, and challenge to continue.
1.
Fitness covers?
Physical well-being
Balance and mental state
Emotional stability
And spiritual well-being
coping with stress
- Be honest with yourself about all the things that are going on in your life.
- take a deep breath, count to ten, and then put everything in perspective.
- Manage your time. keep a list of priorities for the day.
- Listen to music, read books, or watch movies that calm your thoughts and soothe your feelings.
- keep a diary of things that seem to cause you stress, so that over period of time you can identify patterns or situations that cause problems and prevent them.
- Be positive and optimistics.
- Laugh at yourself and try to maintain a sense of humor no matter what the situation.
- Accept the fact that you cannot control everything in your life.
- Focus on the pleasant aspects of your life and ways to improve your situation.
- Deal with every situation as soon as you can.
FACTORS IN ACHIEVING FITNESS AND HEALTH
Proper diet include the adequate consumption of essential nutrients, mainly protein, carbohydrates, fats vitamins, minerals and water, which are found in the six different food groups:
1. Grains
2. Vegetable
3. Fruits
4. Milk product
5. Meat, poultry egg, beans, nuts
6. Fats, oil and sweets
Organic substances needed by the body in very small amounts to perform a variety of functions
vitamins
long term or chronic stress
- DEPRESSION- Clinical depression is marked by chemical imbalances that can be triggered by stressful life events.
- GENERAL ANXIETY - Anxiety disorder ischaracterized by visible physical symptoms, such as muscle tension and shaking.
- SLEEP DISORDERS - includes insomia, apnea and narcolepsy.
- SUBSTANCE ABUSE- some youth turns to alcohol or illegal drugs to escape their problems.
- CHRONIC MUSCLE PAIN- some chronic aches in the head, neck, back and stomach are symptoms of stress.
cause of stress among youth
01 Adjustment to new level of independence
02 Peer pressure
03 Expectations from elders
04 Extended commuting time, traffic
05 Living away from family
06 New unfamiliar environment
07 Financial needs
08 Family problems
09 Norms and standards of society
10 Romantic relationships
Organic compounds that provide the body and brain with glucose. Glucose is the basic fuel of the body. Simple this are referred to as sugars, complex this is as starches
carbohydrates
SEVEN DIMENSIONS OF WELL-BEING
- Physical wellness-refers to the health of your physical body.
- Emotional wellness pertains to your psychological and emotional perspective about yourself and the world around you.
- Intellectual wellness encompasses your open-mindedness and intelligent responses to stimuli, decision-making skills, and lifelong learning
- Social wellness covers your interaction and relationships with others.
- Career wellness - includes personal satisfaction from your career or job and contribution as a productive member of society.
- Environmental wellness-relates to your responsibility to take care of the environment.
- Spiritual wellness deals not only with your religious beliefs and practices but more so with their effects on the other dimensions of your well-being
elements of wellness
*Invironmental
*occupational
*social
*emotional
*physical
*spirutual
*intellectual
helps improves blood circulation, so that the bloodstream will be able to continuously supply oxygen and nutrients to the vital organs of the body, Regular exercise also helps reduce stress, increase energy, control weight, and brighten your mood.
regular exercise
motivation in physical fitness
01 Most of us strive to be good members of our family, school, community and the larger society we belong to.
02 With the various roles that we play as sons or daughters, students, and we often tend to overlook the necessity of keeping ourselves fit and healthu
TECHNIQUE TO HELP YOU RELIEVE STRESS PROGRESSIVE
PROGRESSIVE RELAXATIONrelaxing the muscles moving through the body in a systematic fashion to relax all major muscle groups.
MASSAGESTouch is a form of non -verbal communication that conveys reassurance and calms down anxiety.
BIOFEEDBACK THERAPYbecome aware of and control some physiological processes such as heart rate, blood pressure to achieve relaxation.
8 BALANCE LIFESTYLE
- Enough rest and sleep
- Optimistic outlook in life
- Organized and realistic priorities
- Good relations with family and friends
- Various interests and hobbies that develop your intellect, talent, and skills
- Strong determination to succeed and become a responsible and responsive member of society
- Good hygiene and health habits
- Holistic set of ethics, values and spirituality
Naturally occurring inorganic substances needed by the body in small amounts for certain essential functions
minerals
effect of stress
Stress affects the entire body. It can cause major skin problems like acne and eczema, sudden lack of appetite, developing migraine, anxiety or irritability. heartburn, weaken the immune system.
Stress can cause pain in the joints, bones and muscles.
Provide energy and serve as carriers for certain vitamins
fats
FITT
note:The FITT principles of exercise or workout can help you achieve you goal to stay fit.
frequency=how often
intensity=how much
type=what kind
time=how long
help reduce the risk of diseases and increases your chance to live longer.
balance lifestyle
refers to the quality of being able and suitable to do a certain task or demand.
fitness
is defined as “a state of complete physical, mental and social well- being and not merely the absence of disease or infirmity” (WHO 2003).
health
