PE: Physical Activities and Physical Fitness (Assessment of the Family) Flashcards
The ability of the cardiovascular system and respiratory system to work together in efficiently delivering nutrients and oxygen to the different parts of working muscles. It helps in removing body waste for an extended period of time.
Cardiorespiratory Endurance (CRE)
Cardiovascular + Respiratory = Cardiorespiratory
Fitness test for CRE
The three minutes step test
Activities to improve CRE
brisk walking, running, and swimming
Is the capacity of the working muscles to apply maximum force at one time.
Muscular strength
Fitness test for MUSCULAR STRENGTH
One-minute push-up and curl-up test
Activities to improve MS
weightlifting exercises like dumbbell, barbell lifting, and weight bearing exercise like squats and pull ups
Described as the capacity of a muscle or muscle group to last long in a repeated activity against opposing force. It is the ability of the working muscle to work overtime in a particular activity.
Muscular Endurane
Fitness test for MUSCULAR ENDURANCE
One-minute push-up and curl-up test
Activities to improve ME
push-up, planking, and curl-up
The capacity of the muscle fibers, tendons, and joints to extend in a full span of motion.
Flexibility
Fitness test for FLEXIBILITY
modified sit and reach, zipper test for shoulder and upper arm flexibility
Activities to improve Flexibility
Give at least 2
standing hamstring stretch, piriformis stretch, lunge with spinal twist, triceps stretch, and 90/90 stretch
The measure of your body fats, in relation to your lean mass (muscle, bone, vital tissue, and organs).
Body Composition
Fitness Test for BC
BMI Test
Activities to improve BC
aerobics and gym exercises
The ability to transfer position and direction quickly, while maintaining a fast and constant movement.
Agility
Fitness test for Agility
Hexagon agility test
Activities that improve AGILITY
lateral agility jump, forward and backward jump, and hop in squat out
The ability to maintain body stability while standing or moving
Balance
Fitness Test for Balance
Stork Balance Stand Test
Activities that improve Balance
side plank, leg lift, skaters, single leg deadlift balance, one leg shoulder press, lateral lunge to balance
The ability of the group of muscles to swiftly apply maximum force. In applying power, both speed and muscular strength are utilized
Power
Fitness test for Power
standing long jump
Activities to improve Power
squat jump, lateral jump, ball throwing, and clapping push-ups
The ability to move body or parts of it in the shortest period of time.
Speed
Fitness test for Speed
30-meter Sprint
Activities to improve Speed
one leg lateral hop, one leg ventral hop, mountain climber
The ability to use the the ability to use the inputs from the senses to be able to move parts of the body (mostly sight and hearing).
Coordination
Fitness test for Coordination
Alternate hand wall toss test
Activities to improve Coordination
walking, tossing, and catching, and focal point squat
The ability to react or respond quickly to a specific stimulus that you may see, hear, or feel
Reaction Time
Fitness Test for Reaction Time
Stick drop test
Activities that improve Reaction Time
clock reaction time drill and bounce and catch
