Physical Fitness Overview

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Questions and Answers

What is the legal basis of Physical Education in the Philippines?

2005 Physical Education Guidelines

Department of Education Mandate

1987 Philippine Constitution under Article 19 (correct)

1992 Education Act

Which of the following best describes health-related fitness?

Involves team sports

Is innate and natural (correct)

Requires intensive training

Can be easily molded and developed

Which of these exercises is an example of Muscular Endurance?

Squats

Deadlifts

Bicep curls

Swimming (correct)

What does balance in skill-related fitness refer to?

The capacity to stay in equilibrium Signup and view all the answers

Which of the following is a definition of health?

The absence of disease and infirmity Signup and view all the answers

What is the meaning of the term 'Physica' in Physical Education?

Physical Signup and view all the answers

Which of these is categorized under skill-related fitness?

Coordination Signup and view all the answers

Which of these activities are examples of Muscular Strength?

Planks and Push-ups Signup and view all the answers

What is defined as the capacity of the heart and lungs to work in unison?

Cardiorespiratory Health Signup and view all the answers

Which of these activities primarily builds cardiorespiratory endurance?

Running Signup and view all the answers

What is the primary goal of High-Intensity Interval Training (HIIT)?

To perform short bursts of intense activity Signup and view all the answers

What does the term 'agility' refer to in physical fitness?

Ability to move quickly in different directions Signup and view all the answers

Which of the following best describes muscular endurance?

Capacity to perform repeated contractions without fatigue Signup and view all the answers

What kind of exercise is defined as a 'toe tap'?

Easy, low-impact exercise Signup and view all the answers

What is the purpose of stretching in physical training?

To optimize performance by increasing the range of motion Signup and view all the answers

Which training method involves 10-second resting periods before engaging in an intense activity?

Tabata Workout Signup and view all the answers

What is the purpose of the warm-up phase in physical activity?

To prepare the body for exercise Signup and view all the answers

Which exercise is described as mimicking the movement of a skater?

Speed Skater Exercise Signup and view all the answers

What is defined as an activity that typically ranges from 7 to 9 km/h?

Power Walking Signup and view all the answers

What aspect of physical activity is emphasized by the phrase 'physical fitness is one of the most important keys to a healthy body'?

The importance of physical fitness Signup and view all the answers

How much high-intensity activity is recommended to achieve health benefits equivalent to a longer duration of less strenuous exercise?

20 minutes Signup and view all the answers

What is a common misconception about physical activity?

Warm-up exercises are not beneficial Signup and view all the answers

Which exercise combines strength training with cardio to increase endurance levels?

Jump Squats Signup and view all the answers

What does the term 'tempo' refer to in physical activity?

The speed of performing an activity Signup and view all the answers

Study Notes

Warm-Up and Cool Down

Warm-up prepares the body for activity, while cool down reduces tension after rigorous exercise.
Speed Skater Exercise mimics a skater's lateral movement.

Types of Walking and Running

Normal walking is at a leisurely pace; power walking or speed walking ranges from 7 to 9 km/h.
Brisk walking increases pace, while running involves a faster tempo.

Physical Activity Defined

Physical activity promotes health, wellness, and combats a sedentary lifestyle.

Jumping Jacks

Jumping jacks are also called star jumps or side-straddle hops, performed by spreading legs and raising arms overhead.

Jump Squats

Jump squats combine strength training with cardio, increasing endurance with consistent practice.

Muscle and Endurance Exercises

High-knees serve as a cardiovascular workout.
Muscular endurance exercises include rowing, swimming, cycling, lunges, and interval training.

Muscular Strength Explained

Muscular strength refers to the muscles' ability to exert force, exemplified by exercises like squats, planks, and push-ups.

Health and Fitness Defined

Health is characterized by the absence of disease (WHO), while physical fitness is the capacity to perform activities without fatigue.
Two types of fitness are health-related fitness (HRF) and skill-related fitness (SRF).

Components of Fitness

Body Composition: Involves BMI and body fat percentage.
Cardiovascular Endurance: Refers to the heart and lungs' efficiency.
Flexibility: Range of motion of joints.
Muscular Endurance: Ability to sustain activity without fatigue.
Speed: Quick movement from one location to another.
Agility: Ability to change direction quickly.
Coordination: Harmonization of body parts during movements.
Power: Sudden energy burst.
Reaction Time: Body's response to stimuli.

High-Intensity Training

HIIT involves short, intense bursts of activity followed by brief rest periods.
Tabata workout consists of 10-second rests interspersed with high-intensity exercises.

Stretching Benefits

Stretching optimizes muscle performance by increasing flexibility and range of motion.

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Description

This quiz covers essential aspects of physical fitness, including warm-up and cool down techniques, types of walking and running, and various exercises like jumping jacks and jump squats. Test your knowledge on how these activities contribute to overall health and wellness.