Pe-and-health-reviewer.docx

AEROBIC EXERCISE ================ A physical activity that gets the heart pumping This type of exercise is rhythmic and repetitive. Aerobic exercise helps keep heart, lungs, and circulatory system healthy. Jump rope Running Rowing Swimming Cycling **BENEFITS OF AEROBIC EXERCISES** IMPROVES CA...

AEROBIC EXERCISE ================ A physical activity that gets the heart pumping This type of exercise is rhythmic and repetitive. Aerobic exercise helps keep heart, lungs, and circulatory system healthy. Jump rope Running Rowing Swimming Cycling **BENEFITS OF AEROBIC EXERCISES** IMPROVES CARDIOVASCULAR HEALTH LOWERS BLOOD PRESSURE HELPS BODY WEICHT MANAGEMENT IMPROVES SLEEP STRENGTHENS IMMUNE SYSTEM IMPROVES MOOD REGULATES BLOOD SUGAR IMPROVES BRAIN POWER **THREE DIFFERENT PHASES** **WARM UP-** It increases blood flow to the muscles and helps the body get familiar with exercise movements **WORK OUT-**raises the heart rate and increase the amount of oxygen delivered to the muscle **COOL DOWN-**very important phase because it helps the body. Heart rate and breathing slow down to normal levels **FITT** **FITT PRINCIPLE** Exercise program designed by a person according to his/her needs and ability **F**-FREQUENCY **I**-INTENSITY **T**-TIME **T**-TYPE **MUSCLE-STRENGTHENING ACTIVITIES & BONE-STRENGTHENING ACTIVITIES** **MUSCLE- STRENGTHENING ACTIVITIES** Refers to *physical activities that cause muscles in the body to work more than usual* or to hold against an applied weight or force. When done regularly, these activities help to make the muscle stronger. **BONE-STRENGTHENING ACTIVITIES** Refers to *physical activity that involves pushing in the bones*. The push usually happens when the feet in the ground such as running or walking. When done regularly, bone strengthening activities help the bones grow and get stronger **Benefits of Bone-strengthening exercises** Increased strength Improved balance and support for the body Better posture for improved appearance Protection for internal organs Protections against osteoporosis Improve athletic performance **HEALTH RELATED FITNESS-** improving the over all body conditions and well-being. These components are; **CARDIOVASCULAR ENDURANCE** deliver enough oxygen to the cells to meet the needs of long- term physical activity Jogging, running cycling. And swimming can enhance cardiovascular endurance. **MUSCULAR STRENGTH** capacity of the muscle to exert maximum forces against resistance Push-ups, sit-ups, lifting, squats, and lunges promote muscular strength **MUSCULAR ENDURANCE** ability of a muscle or a muscle group to sustain movement against resistance for a longer period or time. Circuit training, and body weight exercises are all good ways to build muscle endurance. **FLEXIBILITY** ability of the body to do wide range of movements without undue strain to the joints and muscle. Squats, junges, and stretching can enhance the body's flexibility. **BODY COMPOSITION** percentage of fat in the body in relation to the percentage of lean body tissue make up the bones and muscle Burpees, push-ups, squat jumps, lunges, and planking can improve body composition The five components of health-related fitness are essentials to enhance one's ability to engage in normal daily activities. Improving each of them through regular exercise helps to achieve optimal health and performance aside from preventing chronic diseases such as heart disease, diabetes, osteoporosis, and many others. **SKILL RELATED COMPONENTS** aim to develop how one performs during games and sport events. It has six components, these are **Speed** Ability to execute movement quickly. **Agility** Ability to change one's entire position in space quickly and accurately **Balance** Balance is the ability to keep your body in place, whether you're standing still (static balance) or moving (dynamic balance). **Coordination** Coordination is the ability to move in a way that is smooth, accurate, and under control. **Power** Power is the ability to perform one maximum effort in the shortest possible time. **Reaction Time** The term "reaction time" refers to the rate at which an athlete reacts to an external stimuli. So, reaction time is very crucial for any athlete. Whether a player wins or loses in a sport is usually decided in a matter of milliseconds, and it all depends on how fast the player can react. All of these components of skill related fitness are vital to a successful performance in any game or sports. This is why athletes undergo regular training in order to develop these components **HEALTH-RELATED FITNESS** Exercises that are done with the intention of improving one's physical health and maintaining a healthy lifestyle are included in the concept of health-related fitness. The five components of health-related fitness include: cardiovascular endurance muscle strength, muscular endurance, flexibility, and body composition **SKILL-RELATED FITNESS** Skill-related fitness is the capacity to perform during games and sports. The five components of skill- related fitness include. Agility, balance, coordination, power, reaction time, and speed **HEALTH-RELATED FITNESS** Curl Ups Push Ups Sit and reach 3 Minutes Step Test **SKILL-RELATED FITNESS** Standing Long Jump Hexagon Agility Test One Leg Balance 50 meters sprint