Physical Education 11 Past Paper PDF

Physical Education 11 Fitness Enhancement Through Physical Activities Direction: Analyze and arrange the scrambled letters to form a word. This is the test where you can remember the health and skills related components. 1. DOBY PMOCTIONOSI— The relative percentage of muscle, fat, bone, an...

Physical Education 11 Fitness Enhancement Through Physical Activities Direction: Analyze and arrange the scrambled letters to form a word. This is the test where you can remember the health and skills related components. 1. DOBY PMOCTIONOSI— The relative percentage of muscle, fat, bone, and other tissues that comprise the body. A fit person has a relatively low, but not too low, percentage of body fat (body fatness). 2. VASLARCUDIORACSSEITNF—The ability of the heart, blood vessels, blood, and respiratory system to supply fuel and oxygen to the muscles and the ability of the muscles to utilize fuel to allow sustained exercise. A fit person can persist in physical activity for relatively long periods without undue stress. 3. ARMAULSC ENCEDUNAR— The ability of the muscles to repeatedly exert themselves. A fit person can repeat movements for a long period without undue fatigue. 4. TYFLLIEXIBI—The range of motion available in a joint. It is affected by muscle length, joint structure, and other factors. A fit person can move the body joints through a full range of motion in work and in play. 5. THSTNGRE—The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force, such as lifting or controlling one’s own body weight. 6. TYGILAI—The ability to change the direction of the movement of the entire body rapidly and accurately in space. 7. CEBANLA—The maintenance of equilibrium while stationary or while moving. 8. TIONCOORANID—The ability to use the senses with the body parts to perform motor tasks smoothly and accurately. 9. WEROP—The ability to transfer energy into force at a fast rate. 10. TIONRAEC MTIE—The time elapsed between stimulation and the beginning of reaction to that stimulation Components of Health-Related Fitness The 6 Components of Skill-related Fitness Parts of physical fitness that help a person perform well in sports and activities that require certain skill Different sports/activities require different combinations of Skill- related fitness. Direction: Written below are descriptions of the principles of training. A “Word Pool” is given on the next page which contains the word/s that match the descriptions. Write your answers in your answer sheet. 1. This is the most basic principle that indicates doing “more than normal”. 2. Refers to number of times a physical activity is done each week. 3. It is a gradual increase exerting effort or load that is done not too slowly, nor to rapidly. 4. This is when the body does not have time to adapt to training and as a result the fitness of the athletes declines, and they are more at risk of becoming ill or injured. 5. It is also referred to as the magnitude of the effort required to perform an activity or exercise. 6. This suggests that overloading must specifically train a desired body part to improve. 7. It is the duration or the length of session of a physical activity. 8. This shows that benefit and changes achieved from overload will last only if training is continuous. 9. Training is manipulated by offering a variety of training 10. All athletes are different. Training must be related to the athlete’s age and gender, their injury status and fitness level. Principles of training and Barriers to Physical Activity  DEFINITION AND DESCRIPTIONS OF PRINCIPLE OF TRAINING The principle of training should be thought of as the “golden rules” of making fitness training work for the individual participant. Following these golden rules will help to guarantee success and will carry athletes towards their training and performance goals. All training is aimed at creating long-term physical changes in the body systems. These changes are referred to as adaptations. Specificity-training must be relevant to the individual and their sport. This can be achieved by tailoring training specifically for the sport or even the position that the individual plays, the muscle groups that they use most of the dominant energy system of the athlete. Progressive Overload-training frequency, intensity, time, or type must be increased over the training period to ensure that the body is pushed beyond its normal rhythm. FITT- (Frequency, Intensity, Time, Type) Frequency-is increased by training a greater number of times each week. Intensity-is increased by lifting a greater resistance, such as with weight training, or by training at a higher percentage of maximum heart rate (maxHR). This can be done either as continuous or interval training. Time-can be manipulated by training for longer, reducing recovery times or by completing a greater number of sets or repetitions (also known as reps). Type- type of training is manipulated by offering a variety of training types and experiences to the athlete by combining training methods. Individual needs-all athletes are different. Training must be related to the athlete’s age and gender, injury status, and fitness level. Any training that fails to be relevant to the individual will fail to motivate the athlete and will prove to be unsuccessful in the long term. Rest and recovery- physical adaptations occur during the recovery and non-active period of the training cycle. Therefore, athletes and trainers must achieve the right amount of rest between sessions, good sleep patterns, and the right nutrition, including the use of protein, to help repair the damage caused by intense training. Reversibility-systems reverse or de- adapt if training stops or is significantly reduced or injury prevents training from taking place. It is essential to avoid breaks in training and to maintain the motivation of the athlete. Overtraining- if an athlete does not have sufficient rest periods then they are at risk of overtraining this is when the body does not have time to adapt to the training and as a result, the fitness of the athlete declines, and they are more at risk of becoming ill or injured. BARRIERS TO PHYSICAL ACTIVITY Many technological advances and conveniences that have made our lives easier and less active, many personal variables, including physiological, behavioral, and psychological factors may affect our plans to become more physically active. Understanding common barriers to physical activity and creating strategies to overcome them may help make physical activity part of daily life. People experience a variety of personal and environmental barriers to engaging in regular physical activity. Personal Barriers With technological advances and conveniences, people’s lives have in many ways become increasingly easier, as well as less active. In addition, people have many personal reasons or explanations for being inactive. The most common reasons adults do not adopt more physically active lifestyles are cited as insufficient time to exercise inconvenience of exercise lack of self-motivation non-enjoyment of exercise boredom with exercise lack of confidence in their ability to be physically active (low self-efficacy) fear of being injured or having been injured recently lack of self-management skills, such as the ability to set personal goals, monitor progress, or reward progress toward such goals lack of encouragement, support, or companionship from family and friends non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking paths close to home or the workplace The top three barriers to engaging in physical activity across the adult lifespan are : time energy motivation In a 2013 study that aimed to identify the external and internal barriers to physical activity and exercise participation among middle-aged and elderly individuals the most common external barriers among the middle-aged and elderly respondents were 'not enough time', 'no one to exercise with' and 'lack of facilities'. The most common internal barriers for middle-aged respondents were 'too tired', 'already active enough', 'do not know how to do it' and 'too lazy', while those for elderly respondents were 'too tired', 'lack of motivation' and 'already active enough’. Other barriers include: ∙ cost ∙ facilities ∙ illness or injury ∙ transportation ∙ partner issues ∙ skill ∙ safety considerations ∙ childcare ∙ uneasiness with change ∙ unsuitable programs Environmental barriers The environment in which we live has a great influence on our level of physical activity. Many factors in our environment affect us. Obvious factors include the accessibility of walking paths, cycling trails, and recreation facilities. Factors such as traffic, availability of public transportation, crime, and pollution may also have an effect. Other environmental factors include our social environment, such as support from family and friends, and community spirit. It is possible to make changes in our environment through campaigns to support active transportation, legislation for safer communities, and the creation of new recreation facilities. Importance of Good Nutrition Nutrition-is the health branch that stresses the importance of food for growth and development, as well as in lowering the chances of acquiring diseases and illness. Proper nutrition relies on the mix of food with varying nutrients that we need to eat every day. Having too much or too little of these nutrients can lead to illnesses. The key principles of nutrition are adequacy, balance, and variety. What are the nutrients? ❖ Nutrients are important food substances that help our body function properly. It provides energy and facilitates the growth and repair of cells. There are six types of nutrients: water, protein, carbohydrates, fats vitamins, and minerals. Macronutrients such as carbohydrates, fats, proteins, and water are required by the body in a large amount. Micronutrients such as vitamins and minerals are only needed in very little amounts. Why it is important? Most people know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help: What is good nutrition? Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best. Plan your meals and snacks to include nutrient-dense foods that are also low in calories. What are the effects of bad nutrition? The purpose of recovery nutrition is to replenish fluid, electrolyte, and glycogen. It also aids in making new muscle protein and cellular components as well as promotes proper immune functions. How to Maintain a Healthy Eating Lifestyle What you eat each day affects your health and how you feel now and in the future. Good nutrition plays a major role in helping you lead a healthy lifestyle. When combined with physical activity, your diet can help you reach and maintain a healthy weight and reduce your risk of chronic conditions such as diabetes or heart disease and promote overall health and wellbeing Maintaining a Healthy Lifestyle To maintain your healthy eating habits, try the following tips. ❖ Add More Fruits & Veggies ❖ Prepare Healthy Snacks ❖ Reduce Fat, Salt, and Sugar ❖ Control Portion Sizes ❖ Practice Healthy Eating in School What are ways to improve eating habits? Reflect, Replace, Reinforce: a process for improving your eating habits ❖ REFLECT on all specific eating habits, both bad and good; and identify common triggers for unhealthy eating. ❖ REPLACE unhealthy eating habits with healthier ones. ❖ REINFORCE it with new, healthier eating habits.  Directions: Rate your stunts after performing the different tasks assigned by checking the description stated below. Compute your scores and refer to the equivalents. Score Equivalents: 16-20 = Excellent 11-15 = Good 6-10 = Fair 0-5 = Need Improvement 1. After you performed the stunts what do you feel? 2. As a student what do you think the benefits of participating in physical activity. Can you cite at least 10 benefits of health-related fitness exercises.