Physical Education and Health 1 - Week 1

Basic Concepts of Physical Activity

• Physical activity involves bodily movement produced by skeletal muscles, leading to energy expenditure.
• Classified into four domains:
  • Occupational: Activities related to daily jobs (e.g., walking, sitting).
  • Domestic: House-related tasks (e.g., cooking, cleaning).
  • Transportation: Activities that facilitate moving from one place to another (e.g., running, jogging).
  • Leisure Time: Activities for enjoyment during free time (e.g., sports, swimming).
• Exercise: A subcategory of physical activity characterized by planned, structured, and repetitive bodily movements.

Types of Physical Activity

• Aerobic Activities: Enhance cardiorespiratory endurance and aerobic energy production; often referred to as cardio or endurance activities.
• Muscle-Strengthening: Known as resistance training, aimed at improving muscular strength and power.
• Bone-Strengthening: Involves weight-bearing activities that promote bone growth and strength.

Benefits of Physical Activity

• Reduces the risk of heart disease and helps manage weight.
• Strengthens bones, muscles, and joints, lowering the risk of osteoporosis.
• Alleviates anxiety and depression, boosts self-confidence, and improves brain health.

Components of Physical Fitness

• Health-Related Fitness: Comprises cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
• Skill-Related Fitness: Includes abilities such as power, speed, agility, coordination, balance, and reaction time.

FITT Principle

• Framework for an effective exercise program:
  • Frequency: How often exercises are performed.
  • Intensity: The difficulty level of the exercises.
  • Type: The kind of exercises being conducted.
  • Time: Duration of the exercise sessions.

Stress Management

• Stress: The body's response to physical, mental, or emotional pressure, causing chemical changes in response to threats.
• Common causes of stress in youth:
  • Adjustment to independence, expectations from elders, romantic issues, financial problems, peer pressure, family issues, and time constraints.
• Effects of stress vary between individuals and may include physical symptoms like indigestion and sleep alterations.

Coping with Stress

• Recognizing stressors is crucial for managing reactions.
• Coping Strategies: Can be adaptive (positive) or maladaptive (negative):
  • Adaptive: Minimizes stress and provides constructive feedback (e.g., social coping, meaning-focused coping).
  • Maladaptive: Describes negative feelings which may lead to further problems.

Physical Health Risks of Stress

• Cardiovascular Issues: Chronic stress elevates heart disease risk by increasing blood pressure and heart rate.
• Immune System Suppression: Prolonged stress can weaken immunity, making one more vulnerable to infections.
• Digestive Problems: Causes disruptions like irritable bowel syndrome and stomach ulcers.
• Sleep Disorders: Can lead to insomnia or progressively deteriorate sleep quality.
• Muscle Tension and Pain: May cause tension, headaches, and localized pain in the body.
• Weight Changes: Affects eating habits, resulting in either weight gain or loss.

Personal Health Control

• Dehydration: Results from water loss exceeding intake, with 66.66% of body weight made up of water.
• Overexertion: Happens when physical limits are exceeded, especially during intense exercise.
• Preventing Overexertion: Important practices include knowing personal limits, stretching, setting realistic goals, staying hydrated, eating nutritious foods, listening to one’s body, and resting.

Hypothermia & Hyperthermia

• Hypothermia: Occurs when the body loses more heat than it produces; caused by cold exposure and drinking cold water.
• Hyperthermia: Results from elevated body temperature due to poor clothing choices, radiation, high temperatures, or excessive physical activity.

This quiz covers the basic concepts of physical activity as outlined in the first week of the Physical Education and Health 1 curriculum. It focuses on the definition of physical activity, its energy expenditure, and its four domains, including occupational activity. Perfect for students learning about the importance of physical activity in daily life.