PE 1100 Preliminary Exams Review PDF

PE 1100 FOR PRELIMINARY EXAMS INTRODUCTION TO PE1100 I. PHYSICAL EDUCATION AND BASIC CONCEPTS OF PHYSICAL FITNESS A. MEANING OF PHYSICAL EDUCATION The physical education program plays a vital role in the holistic development of the students. It equips the...

PE 1100 FOR PRELIMINARY EXAMS INTRODUCTION TO PE1100 I. PHYSICAL EDUCATION AND BASIC CONCEPTS OF PHYSICAL FITNESS A. MEANING OF PHYSICAL EDUCATION The physical education program plays a vital role in the holistic development of the students. It equips the student with the knowledge and skills that are valuable to their daily lives. B. OBJECTIVES OF PHYSICAL EDUCATION a. PHYSICAL: ia Promoting physical fitness is one of the main goals of physical education Ability to do work or play without undue fatigue This condition will be achieved through active participation in physical b. MENTAL: m activity, exercise and sports. Participation in physical activities improves mental capabilities. gu Efficient motor programs are developed for performing movement skills. Knowledge of rules, strategies, and customs of sports and games is acquired. Decision-making processes are improved, leading to faster reactions and movements. m Treats depression, improve memory, releases neurotransmitters that alleviate pain, and has the power to cure and prevent various problems. m c. SOCIAL: Participating in different physical activities can improve a person’s social skills. Develop cooperation, fair play, sportsmanship, teamwork and leadership. d. EMOTIONAL: Engaging in physical activities can foster desirable attitudes. Experiencing losses and disappointments can improve emotional management skills. 1  Physical activity can help individuals manage anger and avoid violence. Positive character traits like self-confidence, courage, self-discipline, determination, and respect can be strengthened through physical activity. II. HEALTH RELATED COMPONENTS A. (5) HEALTH RELATED COMPONENTS a. CARDIO RESPIRATORY ENDURANCE: Heart, Blood Vessels, and Lungs -> nutrients and oxygen -> muscles and tissues ia The ability of your heart, blood vessels and lungs to consistently work in delivering nutrients and oxygen to the working muscles and tissues over sustained periods. m b. MUSCLAR STRENGTH: The amount of force a muscle or a group of muscle can produce with a single maximum effort. gu c. MUSCULAR ENDURANCE: The ability of muscle or group of muscles to remain contracted or to contract repeatedly over a sustained period of time. d. FLEXIBILITY: The ability to move joints and use muscle through their full range of motion. m e. BODY COMPOSITION: The relative proportion of the body’s fats and lean mass (muscles, bones, organs, and tissues). m (6) SKILL RELATED COMPONENTS Able to perform activities that require complex movements. a. AGILITY: The ability to change and control the direction and position of the body while maintaining a constant rapid motion. b. BALANCE: The capacity to maintain in a state of equilibrium when stationary or moving. c. SPEED: The ability to move all or parts of the body as quickly as possible 2  d. POWER: The ability to contract muscles with speed and force in one explosive action. It is the product of strength and speed. e. REACTION TIME: Refers to the time elapsed when the brain responds to as stimulus and the body initiates a response. The shorter reaction time creates a huge advantage in most sports activities. f. COORDINATION: The ability to carry out a series of movements or motor tasks smoothly ia & efficiently. Integration with hand and/or foot movements with the input of the senses. III. m HEALTH RELATED COMPONENTS A. THE FITT PRINCIPLE IN EXERCISE gu a. FITT ACRONYM F - Frequency I - Intensity T - Time T - Type Refers to the number of exercise session in a week. m Most program are done for at least 3 times a week with at least 36-48 hours of rest in between exercise to allow the body to recover, thus preventing injuries and over fatigue. m b. FREQUENCY (how often?) Can be light, moderate or heavy depending on the capability of the person. It depends on the phase and mode of exercise as well as the person’s age or even injuries. Selection of proper exercise intensity is an important thing to consider before starting a workout. c. INTENSITY (how hard/heavy?) Karvonen’s Formula: one of the practical and effective method in calculating the target heart rate (THR) range. It utilizes the person’s maximum heart rate (MHR), resting heart rate (RHR), and heart rate 3  reserve (HRR), to determine the THR. The geart rate reserve (HRR) is difference between MHR and RHR. “target HR = resting HR + (peak HR – resting HR) x K.” When you exercise, the heart rate must be raised to about 60 to 80 percent of the heart rate reserve so that fitness will occur. Low Intensity: If heart rate increase to about 60 percent of the heart rate reserve. High Intensity: If heart rate increase to about 80 percent of the heart rate reserve. (1) HOW TO DETERMINE TARGET HEART RATE (THR) USING THE KARVONEN FORMULA: ia STEP 1: Determine the Resting Heart Rate (RHR) Count the number of beats, starting with zero, for one minute. The better way to get the resting heart rate is immediately after waking up. m Pulse is a reflection of heart beat. Using the index fingers and the middle finger, palpate the pulse to either radial artery (wrist) or carotid artery (neck). gu You may also get your pulse rate by counting the number of beats of your pulse in 15 seconds and multiply it by 4. STEP 2: Determine the Maximum Heart Rate (MHR) MHR is estimated by subtract your age from a constant value of 220 ○ (MHR) = 220 - (age) STEP 3: Determine the Heart Rate Reserve (HRR) m HRR is determined by subtracting the RHR from MHR ○ HRR = MHR - RHR STEP 4: Determining the THR range m THR = (HRR) x intensity + RHR In computing the THR range, we will use the 60% and 80% intensity level A. At 60% intensity level, we use the equation below. We will call this as the lower target heart rate. ○ THR (lower) = (HRR) x.60 + RHR B. At 80% intensity level, we use the equation below. We will call this as the upper target heart rate. ○ THR (higher) = (HRR) x.80 + RHR 4  Example: To get the THR range for a 20 year old student with a resting heart rate of 80 beats per minute, we use the following equation: Step 1: RHR = 80 bpm Step 2: MHR = 220 - 20 - [ MHR = 200 ] Step 3: HRR = 200 - 80 - [HRR = 120] Step 4: A. At 60% intensity level THR (Lower) = (120) x.60 + 80 - [ THR (lower) = 152] B. At 80% intensity level ia THR (Higher) = (120) x.80 + 80 - [ THR (hinger) = 176 ] Therefore, the THR range of the student is 152 to 176 beats per minute. (2) THE TALK TEST METHOD m The persons’ ability to talk during workout is taken into consideration to gu determine the intensity level of the activity A person is within a good intensity range if s/he can proceed with a light conversation while performing the exercise. A person is exercising too hard if the speech starts to break or becomes uncomfortable. It is important to consider how the body feels during exercise in order to m adjust to the appropriate level of intensity. Refers to the amount a time being spent on an exercise session. This will depend on the intensity and the type of the activity as well as the m fitness capacity of the person. d. TIME (how long?) If you want to develp cardio respiratory endurance, you do brisk walking, jogging, swimming and cycling. e. TYPE (what activity/exercise?) Develop muscular endurance and muscular strength = engage in resistance training and calisthenics Having a variety of activities to include in your exercise program not only improve your fitness capacity but prevent you from experiencing boredom and burnout. 5