MAPEH Reviewer PDF

**MAPEH REVIEWER** **Fitness and Nutrition;** **Health related physical fitness** -- cardiovascular fitness, muscular endurance, muscular, strength, flexibility and body composition. **Cardiovascular fitness** -- also called cardio-respiratory fitness, capacity of the heart and lungs to sustain o...

**MAPEH REVIEWER** **Fitness and Nutrition;** **Health related physical fitness** -- cardiovascular fitness, muscular endurance, muscular, strength, flexibility and body composition. **Cardiovascular fitness** -- also called cardio-respiratory fitness, capacity of the heart and lungs to sustain oxygen to the muscles for a prolonged period of time. **Muscle endurance** -- ability of a muscle to work over a prolonged time without fatigue. Ex. Pushups or planks **Muscular strength** -- max force a muscle can exert. Ex. Bench press or leg press **Flexibility** -- moving a body part through a full ROM. Ex. Sit and reach **Body composition** -- ratio of body fat to a lean body mass. **Proper nutrition** - essential factor in achieving better health, a kind of nutrition necessary for the cells in the body to stay alive. **Relationship between nutrition and exercise** -- sufficient fuel through proper nutrition with regular exercise, you improve capacity to perform. **Principle of Overload** -- adding more weight to your training as you progress. **Principle of Specificity** -- training a specific muscle for the sport you play. Ex. Train legs to become a better track and field athlete. **Principle of Reversibility** -- AKA "use it or lose it" when you stop training, the skills/strength you acquire during training will be lost or reversed. **Principle of Variation** -- having a variety of activities and training routines. **FITT**: **F**requency (How often) **I**ntensity (How hard or extreme) **T**ime (How long) **T**ype (What kind/type of exercise) **Body component Measurement** -- to measure the amount of fat and muscle mass in our body composition. **Body mass Index/BMI** -- Evaluates a person in terms of height and weight to determine total body mass **Waist Circumference** -- Waist to hip ratio or WHR. Measures fat percentage distributed in the torse **Cardiovascular endurance** -- ability of the heart and lungs to deliver oxygen through working muscles and tissues. Ex. 3min step test **Strength** -- Refers to the muscles' ability to generate force against physical objects. Ex. 90-degree push-up test. **Flexibility** -- ability of the joints to move through a ROM. Ex. Sit and reach. **Basketball and Futsal** **Basketball** **Basketball** -- a team sport where the goal is to shoot a ball through a basket that is position on both ends of the court. Typically, two teams of five players play on a rectangular court. Basketball is one of the world's most popular and extensively watched sport. Invented in **December 1891** by Canadian **James Naismith** an instructor at the **young men's Christian association training school** in **springfield** **Massachusetts** **Soccerball** was the first ball used in the event. **Teams had 9 players**. **In 1897 -- 1898, teams of five became the standard number of players in the court per team** **Shooting --** Remember BEEF ( **Balance, Eyes, Elbow. Follow through**) Skills: - - I. II. III. - - **Futsal** **Futsal** -- Started in **1930 in Montevideo, Uruguay by Juan Carlos Ceriani** who invented a five-a-side like that of a basketball court. This **can be played indoors or outdoors**. Is played on a space with a size like that of a basketball court. **Futsal is the international name used for the game**. It is derived from the **Portuguese word FUTbol or FUTebol** which means soccer. And the **French or Spanish word SALon or SALa** which means **indoor** **Futsal In The Philippines** Variant of football in the Philippines Introduced in the Philippines by the **Philippine football federation (PFF)** **2001** -- the **Philippine futsal team competed in the 2001 ASEAN and football federation futsal championship** **MR. Esmaeil Sedigh**, the **futsal head** under the **PFF**, **Initiated the extensive development and promotion of futsal in the Philippines.** Skills: - - - - - **Defensive skills;** - - Incase of injuries remember **PRICE** **P -- Protection** **R -- rest** **ICE -- for ice**