PE Midterms Flashcards
An integral part of general education designed to promote the
optimum development of the individual physically, socially, emotionally, and mentally
through total body movement in the performance of properly selected physical activities.
Physical Education
A body movement that is produced by the contraction of skeletal
muscles and that substantially increases energy expenditure.
Physical Activity
A type of physical activity that requires planned, structured, and repetitive bodily movements to improve or maintain one or more components of physical fitness
Exercise
The ability of an individual to perform one’s daily task with vigor and alertness without undue fatigue, with reserve energy to attend to other tasks, with readiness to meet unforeseen emergencies, and with enough energy for leisure time
activities.
Physical Fitness
The preparation of the body physically and mentally for the conditioning bout.
This means that the heart, lungs, and muscles are being set for an increased workload,
an activity that is of higher intensity
Warm-up
This is the period when the body tries to return to its normal or resting state. This may be the latter phase of the conditioning bout but done at a lower intensity
level followed by light stretching exercises.
Cool Down
What are the full 8 Dimensions of Wellness?
Physical
Intellectual
Financial
Occupational
Emotional
Environmental
Spiritual
Social.
Refers to the overall state of being in good health, both physically
and mentally. It involves making positive choices and adopting habits that contribute to a fulfilling life.
Wellness
How long should Warm up and Cooldown last?
5-15 mins, enough to produce light sweat
same for cooldown but the goal is to go below 110bpm
This involves maintaining a sound body through regular exercise,
proper nutrition, sufficient rest, and avoiding harmful habits. It recognizes the intricate link between physical health and overall well-being, highlighting the importance of adopting habits that promote longevity and vitality.
Physical Wellness
These provide a comprehensive framework for
understanding and enhancing various facets of an individual’s overall well-being. Among these dimensions, the physical dimension is paramount in fostering a healthy and robust lifestyle.
8 Dimensions of Wellness
The functional capacity of the joints to move within a normal range of motion (ROM)
Flexibility
It involves the muscular system as well as the bones and joints.
Characterized by a lack of exercise or physical activity,
poses several detrimental health problems.
A Sedentary lifestyle
What are the 4 basic movements of flexibility?
Flexion – bending a body segment
Extension – straightening a body segment
Abduction – moving a limb away from a body
Adduction – moving a limb towards the body
Capacity of a muscle or a group of muscle to persist in a
localized muscular effort or capacity of a muscle to exert force repeatedly or to hold a contraction over a period of time.
Muscular Endurance
Ability of the muscle to exert or apply a single maximal force
during contraction to overcome resistance
Muscular Strength
Refers to the total make-up of the body using the concept of a
two component model: the Lean Body Mass and the Body Fat
Body Composition
Consists of the muscles, bones, nervous tissue, skin,
blood and organs. These tissues have high metabolic rate and make a direct, positive contribution to energy production during exercise.
Lean Body Mass
This is of adipose tissue and represents that the components of the body whose primary role is to store energy for later use.
Body Fat
Body Fat is further the maintenance of life while ____ contained in the fatty deposits found under the skin and deep inside the body
Storage body fat
What is a healthy WHR for men and women?
Waist Hip Ratio
0.90 and 0.85 respectively
What are the weight classifications of BMI?
<18.5 Underweight
18.5-22.9 Normal
23.0-24.9 At risk of Obesity
25-29.9 Obese 1
>30 Obese 2
This is the ability of the heart, lungs and blood vessels to
supply oxygen and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises
Cardiovascular Endurance
What do the following acronyms mean?
RPE
IOTF
EPA
DHA
FNRI
NNC
BMR
In the same order
Rate of perceived exertion
International Obesity task Force
Eicosapentaenoic acid
Docosahexaenoic acid
Food and Nutrition Research Institute
National Nutrition Council
BASAL METABOLIC RATE
The chief source of energy in the Filipino diet.
Carbohydrate
1g Carb=4kcal
Nutrients that the body needs in large amount as they are the ones that provide energy to the body.
Macronutrients
What are the 2 types of Carbohydrates
Simple Carbs (Sugar)
Complex Carbs (Starches)
It provides a concentrated source of food energy, It is also important component of body cells
Fat
What are the Fat soluble vitamins?
A, D, E and K
How many calories do the following provide per gram?
Carbohydrates
Fat
Protein
In the same order
4kcal/g
9kcal/g
4kcal/g
The human body can synthesize all fatty acids except?
linoleic (omega-6) and
linolenic (omega-3) acids.
They are hormone-like compounds that function in the
blood pressure regulation, blood clotting and immune response.
Eicosanoids
They must be provided by the diet hence the name essential
fatty acids. They are used to maintain the structural portions of cell membranes and to synthesize eicosanoids.
Fatty acids
They are the regulators or facilitators of body processes.
Vitamins
The body-building nutrient. They are needed for growth and repair of body cells. No new living tissue can be built without it, for it is a part of every living cell and every tissue. They are also essential components of enzymes and hormones
needed for vital life processes such as digestion absorption and metabolism.
Protein
This vitamin acts as a hormone
Vitamin D
These are nutrients that the body needs in small amounts
Micronutrients
How many types of vitamins do humans need?
13
What are the water-soluble vitamins?
Vit C & B complex
These are the vitamins that assume antioxidant functions
C, E and beta-carotene
Constitutes the body’s fluid compartment that provides the medium in which all of the cell’s chemical reactions occur. Every cell in the body is bathed in fluid with the exact composition that is best for it. These special fluids regulate the functioning of cells.
Water
The entire system of cells and fluids remains in a delicate but firmly maintained state of dynamic equilibrium called
Homeostasis
They are just like vitamins, do not provide calories but are used as building blocks for body tissues such as bones, teeth, muscles and other organic structures.
Minerals
This is simple visual food guide that uses a familiar food plate model to convey the right food group proportions on a per-meal basis to meet adults’ or a particular group of individuals’ energy and nutrient needs.
Pinggang Pinoy
Enzymes known as metalloenzymes, which are involved in the regulation of metabolism.
Zinc, Iron, and Copper
The most widely used equation (for burning calories) is known as the?
Mifflin-St. Jeor equation
Give a simplified example of the Mifflin St. Jeor Equation
BMR x PAL
This is the ratio of your overall daily energy expenditure to your BMR; a rough measure of your lifestyle activity.
Physical Activity Level
What is a proper ratio of Pinggang Pinoy?
33% rice, 33% vegetables, 17% meat, and 17% fruit
This is the amount of energy your body needs at rest to maintain basic physiological functions such as breathing, circulation, and cell production. It helps determine the number of calories your body requires for essential functions,
excluding physical activity
Basal Metabolic Rate
What are the various PAL levels?
Mostly inactive or sedentary (mainly sitting): 1.2
Fairly active (include walking and exercise 1-2 x week): 1.3
Moderately active (exercise 2–3 x weekly): 1.4
Active (exercise hard more than 3 x weekly): 1.5
Very active (exercise hard daily): 1.7
What is the BMR for men and women?
Women: BMR = weight in kg x 22
Men: BMR = weight in kg x 24
This is a systematic method of physical conditioning. It follows a systematic process of repetitive, and progressive exercise of work, as well as guidelines in doing a
physical activity.
Training
Performers respond differently to the same training.
INDIVIDUAL DIFFERENCES
Is the way the body responds to the training program. The
parts of the body that are actively stressed during exercise adapt to those stresses, leading to an increase in performance
ADAPTATION/USE
Indicates that doing “more than the usual” is necessary if benefits are
to occur. In order for the muscles (including the heart muscles) to get stronger, it must be overloaded or worked against a load greater than the usual.
OVERLOAD
This is how often or it is the number of times one should exercise in a week.
Frequency
According to studies, for one to achieve something out of ones physical fitness activity, one should exercise at least ___ times in a week.
3-4 times
This is defined as the difficulty level or how vigorous and
exercise should be.
Intensity
This is the length of time at which the exercise program is
executed. An average work-out will last between 15-45 minutes to an hour.
Time/Duration
This is type of activity or exercise which in general are
focused on cardio and resistance training.
Type/Mode of Exercise
These are movement exercises
Aerobic Exercises or Cardio Workouts
These are muscle development exercises.
Anaerobic Exercises or Resistance Training or Strength Training
This is practiced whenever you feel some tension in your muscles
Stretching
These are power improvement workouts designed specifically for athletes and advanced exercisers, or for exercisers who have a well-conditioned body.
Plyometrics
These are workouts without using equipment.
Calisthenics or Body Conditioning Workouts
The adaptation that take place as a result of training are all reversible.
REVERSIBILITY/DISUSE
As one reaches his fitness potential, the rate of improvement
begins to plateau. Hence, the overload imposed on an athlete must be progressive.
PROGRESSION
The Principle of Progression states that increases in time, weight or intensity should be kept within what each week to allow for a gradual adaptation while minimizing risk of injury?
10% or less
In order for a training program to be effective it must be specific for
the sport and position of the performer.
SPECIFICITY
In the 2 Types of Specificity this involves training a specific energy system
Metabolic Specificity
In the 2 Types of Specificity this involves a training specific muscle or muscle group.
Neuromuscular Specificity
Refers to the amount of time the body should be allowed to rest and
recover from fatigue before the next activity begins.
RECOVERY
It is during the ___ session that adaptation to training takes place
Recovery
Refers to the need of the body to undergo changes. If training
programs are repetitious, athletes can soon become bored and lose their motivation.
VARIATION
Exercises should be done anytime of the day when it is convenient for the individual and it should be governed by the preference and the timetable of the individual
TIME PATTERN
This type of training targets the fast-twitch muscle fibers–the ones that are dominant during
explosive movements like sprinting and jumping, and the ones we lose as we age.
Power training
