P.E 2 PDF

REVIEWER FOR PE 2 PHYSICAL ACTIVITY -​ anything that gets u moving -​ boom boom kra kRAHH - general term that includes sports, dance, and activities at home or work - exercise raw basta purpose maging fit BENEFITS OF P.A -​ helps people achieve and maintain a healthy weight -​ reduce...

REVIEWER FOR PE 2 PHYSICAL ACTIVITY -​ anything that gets u moving -​ boom boom kra kRAHH - general term that includes sports, dance, and activities at home or work - exercise raw basta purpose maging fit BENEFITS OF P.A -​ helps people achieve and maintain a healthy weight -​ reduces feelings of stress, anxiety % depression -​ builds and maintains healthy bones, muscle & joints -​ boost energy level -​ improves quality of sleep P.A REDUCES THE RISK OF: -​ dying from heart disease or stroke -​ developing high blood pressure, cholesterol & diabetes -​ developing obesity -​ developing osteoporosis – exercise builds strong bones and muscles THERE ARE 1440 minutes everyday……… SCHEDULE AT LEAST 30 mins for p.a!!! PHYSICAL FITNESS -​ good health or physical condition, especially as the result of exercise and proper nutrition FITNESS -​ refers to the degree of body functioning and the ability of the body to handle physical demands -​ the higher the level of fitness, the greater the chance the body will be free of disease and maintain a healthy state COMPONENTS OF FITNESS -​ aerobics -​ muscular -​ flexibility -​ body composition AEROBIC ACTS -​ the body’s ability to take in and use oxygen to produce energy -​ makes you breathe hard & they increase your heart rate ACTIVITIES INCLUDE: -​ jogging -​ walking -​ running -​ swimming -​ dancing FITT FREQUENCY -​ how often INTENSITY -​ how hard (within a safe range) TIME -​ how long -​ at least 20 minutes TYPE -​ for aerobic fitness choose aerobic type training -​ ex: running swimming, cycling, etcccccc MUSCLE STRENGTHENING ACTIVITIES -​ the strength and endurance of your muscles BENEFITS -​ improve performance -​ injury prevention -​ improves body composition -​ improves self image INCLUDES: -​ weight lifting -​ push-ups -​ sit-ups -​ squats MUSCULAR STRENGTH -​ the ability to exert maximum force against resistance; 1 RM (Repetition Maximum) -​ increases your muscular strength, power, endurance, and mass EX: -​ skipping rope -​ jogging -​ playing sports MUSCULAR ENDURANCE -​ the ability of a muscle to exert submaximal force repeatedly over a period of time TO GET STRONGER – WORK WITH HEAVIER WEIGHTS and PERFORM FEW REPS FLEXIBILITY -​ the ability to bend joints and stretch muscles through a full range of motion EX: -​ stretching -​ warm-up ANYTHING IS POSSIBLE !!! UNDERSTANDING STRESSSSS STRESS -​ the body’s response to anything that makes us feel threatened or pressured -​ caused by any kind of demand to which we must adapt, adjust, or respond -​ body’s automatic way of reacting to changes, challenges, and demands placed on us SIGNS OF STRESS -​ insomnia  -​ loss of mental concentration -​ absenteeism -​ depression -​ extreme anger and frustration -​ family conflict -​ migrain, headaches, and back problem EVERYDAY FRUSTRATIONS CAUSE STRESS BUILD-UP -​ Managing yourself to get out of bed -​ Driving to school and you are running late -​ Managing car repair -​ Conflicts in school or at work -​ Coping with unrealistic deadlines Equipment failures -​ Unexpected bad weather PROBLEMS IN OUR PERSONAL LIFE CAN BE DEVASTATING TOO -​ Conflict with a spouse or closed friend -​ Drug and alcohol abuse -​ Domestic violence -​ Care of children and elderly relative -​ Chronic and mental illness ✔ Injury ✔ Physical handicaps ✔ Moving to a new home ✔ Unwise use of credit ✔ Illness of loved one ✔ Separation from loved ones ✔ Personal illness ✔ Budget limitations ✔ Death of someone you care about ✔ Unpaid bill A COMMON CAUSE OF STRESS IS DEALING WITH LIFE’S TRANSITION -​ Too many changes in lives at the same time STRESS RESPONSE -​ It is the collection of physiological changes that occur when you face a perceived threat-when you face situations where you feel the demands outweigh your resources to successfully cope. This situation is known as stressors. STRESS SIGNALS Physical Signs: -​ headache -​ stomachache -​ dizziness -​ back pain -​ neck stiffness -​ loss of appetite  -​ inability to sleep -​ skin probs -​ constant fatigue -​ excessive sweating -​ chest pains -​ high blood pressure -​ rapid or difficult breathing -​ cold hands or feet -​ excessive sweating MENTAL SIGNS -​ mood changes -​ Lack of concentration -​ Nightmares -​ Panic attacks -​ Anxiety -​ Irritability -​ Thoughts of suicide -​ Depression -​ Confusion -​ Feeling of helplessness -​ Restlessness BEHAVIORAL SIGNS -​ Smoking -​ Nail biting -​ Pulling hair -​ Grinding hair -​ Use of alcohol -​ Use of medication -​ Compulsive dieting -​ Hair chewing -​ Nervous laughter -​ Lateness -​ Putting things off WHEN YOUR STRESS RESPONSE IS TRIGGERED, A SERIES OF CHANGES OCCUR WITHIN YOUR BODY BEHAVIORAL SIGNS -​ redirection of blood away from extremities and instead of major organs -​ release of cortisol and other hormones, which bring short and long term changes -​ It gives you a burst of energy so you're able to fight off attackers or run away from them effectively. -​ can lead to chronic stress.