PE 1100 Preliminary Exams

Introduction to PE1100

• Physical education promotes holistic development in students, enhancing knowledge and skills beneficial in daily life.

Objectives of Physical Education

• Physical: Primary goal is to promote fitness, enabling individuals to work and play without fatigue through active participation.
• Mental: Participation in physical activities enhances mental capabilities, improves decision-making, and treats depression by releasing neurotransmitters.
• Social: Engaging in physical activities fosters social skills such as teamwork, cooperation, and sportsmanship.
• Emotional: Physical activities help manage emotions, build self-confidence, and encourage desirable character traits like determination and respect.

Health-Related Components

• Cardio Respiratory Endurance: Ability of the cardiovascular and respiratory systems to supply oxygen and nutrients to muscles during sustained activities.
• Muscular Strength: Maximum force a muscle or group of muscles can exert in a single effort.
• Muscular Endurance: Capability of muscle groups to sustain repeated contractions over time.
• Flexibility: Range of motion available at a joint through muscle and tendon elasticity.
• Body Composition: Ratio of body fat to lean mass, including muscles, bones, and organs.

Skill-Related Components

• Agility: Skill to change body direction rapidly while maintaining speed.
• Balance: Ability to maintain equilibrium, either stationary or in motion.
• Speed: Quickness of moving the entire body or parts of it.
• Power: Combination of strength and speed, enabling explosive movements.
• Reaction Time: Duration between stimulus and response; shorter times can enhance performance in sports.
• Coordination: The seamless integration of body movements with sensory input.

The FITT Principle in Exercise

• FITT Acronym:
  • Frequency: Number of exercise sessions per week, ideally 3 times with rest in between.
  • Intensity: Measuring exercise difficulty; must raise heart rate to 60-80% of heart rate reserve (HRR) for fitness benefits.
  • Time: Duration of exercise sessions, varying by intensity and activity.
  • Type: The specific activity or exercise being performed.

Determining Target Heart Rate (THR) Using Karvonen’s Formula

• Resting Heart Rate (RHR): Measure pulse for one minute, preferably upon waking.
• Maximum Heart Rate (MHR): Estimated as 220 minus age.
• Heart Rate Reserve (HRR): Calculated by subtracting RHR from MHR.
• THR Calculation:
  • Lower THR (60%): THR = (HRR x 0.60) + RHR
  • Higher THR (80%): THR = (HRR x 0.80) + RHR
• Example for a 20-year-old with RHR of 80 bpm:
  • MHR = 200, HRR = 120, THR range is 152 to 176 bpm.

The Talk Test Method

• Evaluates exercise intensity based on the ability to converse during activity.
• Good intensity allows for light conversation; difficulty speaking indicates the exercise might be too intense.

This quiz covers the fundamental concepts of Physical Education as outlined in the PE 1100 course. It emphasizes the meaning of physical education, its objectives, and the importance of physical fitness in students' daily lives. Prepare to test your understanding of these essential topics.