Physical Education and Health 1 - Reviewer - Midterm 1 PDF

PHYSICAL EDUCATION AND HEALTH 1 Quarter 1 – Semester 1 | Teacher: Mr. Archie Turingan God bless, GEMs! WEEK 1: BASIC CONCEPTS OF PHYSICAL ACTIVITY PHYSICAL ACTIVITY - bodily movements produced by the skeletal muscles that lead to energy expenditure. - classified in...

PHYSICAL EDUCATION AND HEALTH 1 Quarter 1 – Semester 1 | Teacher: Mr. Archie Turingan God bless, GEMs! WEEK 1: BASIC CONCEPTS OF PHYSICAL ACTIVITY PHYSICAL ACTIVITY - bodily movements produced by the skeletal muscles that lead to energy expenditure. - classified into four (4) domains: - Activities done on a normal OCCUPATIONAL day-to-day basis in jobs/occupation. - Includes: walking, sitting, or even carrying one’s bag. - Activities done inside the house. DOMESTIC - Includes: cooking, walking, cleaning. - Activities done to get someone from TRANSPORTATION one place to another. - Includes: running, jogging, sprinting. - Activities done during someone’s LEISURE TIME free time. - Including: sports, swimming, exercising, etc. EXERCISE - a subcategory of physical activity. - according to Buckworth and Dishman, must be: 1. Planned 2. Structured 3. Repetitive bodily movement 3 MAIN TYPES OF PHYSICAL ACTIVITY 1. AEROBIC ACTIVITIES - Also known as cardio or endurance activity. - Aerobic physical activities improve the efficiency of aerobic energy production and cardiorespiratory endurance. 2. MUSCLE-STRENGTHENING - Collectively called resistance training. - Primarily used to improve muscular strength and power. 3. BONE-STRENGTHENING - Referred to as a weight-bearing or weight-loading activity. - It produces force on the bones that promotes bone growth and strength.  BENEFITS OF PERFORMING THE 4 DOMAINS OF PHYSICAL ACTIVITY Reduce the risk of heart disease Manage your weight better Have a stronger bones, muscles, and joints and lower risk of developing osteoporosis (sakit sa bones) Reduced anxiety and depression Higher self-confidence Better brain health COMPONENTS OF PHYSICAL FITNESS HEALTH-RELATED FITNESS: Defined as a multidimensional construct containing the components cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition. SKILL-RELATED FITNESS: Movements that are necessary for an individual to successfully demonstrate a variety of motor skills and movement patterns. SKILL-RELATED FITNESS HEALTH-RELATED FITNESS Power Cardiovascular Endurance Speed Muscular Endurance Agility Coordination Strength Balance Flexibility Reaction Time Body composition WEEK 2: FITT PRINCIPLE FITT PRINCIPLE - key components or training guide for an effective exercise program. FREQUENCY How often do you exercise? INTENSITY How hard is the exercise? TYPE What are the kinds of exercises you do? TIME For how long do you exercise?  FREQUENCY INTENSITY TYPE TIME WEEK 3: STRESS MANAGEMENT STRESS - The body’s response to physical, mental or emotional pressure. - It causes chemical changes in the body that can raise: Blood pressure, heart rate, and blood sugar level May also lead to feelings of frustration, anxiety, anger or depression. - Can be caused by normal life activities or by an event, such as trauma or illness. - Long term stress of high levels of stress may lead to mental and physical health problems. CAUSES OF STRESS FOR YOUNG GENERATION 1. Adjustment to new level of independence 2. Expectation from elders 3. Romantic problem 4. Financial problem 5. Peer pressure 6. Norms and standards of society 7. Time pressure 8. Family problem EFFECTS OF STRESS - The main manifestation of stress varies from one individual to another. So, do the reactions of the body of stress. These reactions are automatic and subconscious: Indigestion, frequent urination, and diarrhea or constipation Can alter our sleep patterns that result in migraine and headaches.  STRESS IN SHORT TERM (ADVANTAGEOUS) STRESS IN LONG TERM Keeps you motivated Can lead to serious health Faith in God problems Develop strategic skills STRESS - The brain activates our autonomic nervous system which is a component of the peripheral nervous system. - Regulates involuntary physiologic processes including heart rate, blood pressure, respiration, sexual arousal, and digestion. WEEK 4: COPING WITH STRESS According to Dr. Stoll “It is a key to recognize stressful situations as they occur because it allows you to focus on managing how you react.” “We all need to know when to close our eyes and take a deep breath when we feel tension rising.” COPING STRATEGIES - Coping is the process of spending conscious effort and energy to solve personal and interpersonal problems. - Coping strategies can be positive (adaptive) or negative (maladaptive) ADAPTIVE MALADAPTIVE Positive coping strategies successfully This is a stress that describes unpleasant diminish the amount of stress being feelings that may cause problems in your experienced and provide constructive mind. feedback for the user. Examples: -Social Coping -Meaning-Focused Coping -Proactive Coping CONVENTIONAL - tends to face the stressor head-on and adapt a person’s life to either avoid or abate a particular type of stress. ALTERNATIVE - tends to focus on the person experiencing stress, providing methods for mental reframing or management. APPRAISAL-FOCUSED STRATEGIES - the modifying thought processes associated with stress. PROBLEM-FOCUSED STRATEGIES - deals with the cause of the problem or stressor. EMOTIONAL-FOCUSED STRATEGIES - addresses the feeling associated with stressors PHYSICAL HEALTH RISK OF STRESS CARDIOVASCULAR ISSUES - Chronic stress can increase the risk of heart disease by raising blood pressure, heart rate, and levels of cholesterol and triglycerides. - It can also lead to heart attacks or strokes. IMMUNE SYSTEM SUPPRESSION - Prolonged stress weakens the immune system, making the body more susceptible to infections and diseases, from common colds to more serious conditions. DIGESTIVE PROBLEMS - Stress can disrupt the digestive system, leading to conditions like irritable bowel syndrome (IBS), acid reflux, and stomach ulcers. SLEEP DISORDERS - Stress often leads to insomnia or poor-quality sleep, which in turn affects overall health, including cognitive function and emotional balance. MUSCLE TENSION AND PAIN - Persistent stress can cause muscle tension, headaches, and pain in various parts of the body, particularly the back, neck and shoulders. WEIGHT GAIN OR LOSS - Stress affects eating habits, which can lead to unhealthy weight gain or loss. Some people overeat when stressed, while others lose their appetite. WEEK 5: PERSONAL HEALTH CONTROL DEHYDRATION - The state of losing body fluids, mostly water. - Exceeds the amount that is taken in. - 2/3 or 66.667% of water in human body How dehydration happens? What does dehydration feel like? OVEREXERTION - Can occur when the body is hard pressed further than its limits, during exhausting/extreme exercise. EFFECTS OF OVEREXERTION Steps to Prevent Overexertion Know your limits Do stretching and warm-up exercise Set obtainable goals Stay hydrated Eat nutritious foods Listen to your body Rest WEEK 6: HYPOTHERMIA & HYPERTHERMIA HYPOTHERMIA - A condition in our body loses more heat that it produces. CAUSES: Exposure to cold temperature Drinking too much cold water SYMPTOMS: TREATMENT: HYPERTHERMIA - A condition where in our body temperature increases CAUSES: Inappropriate garments Radiation Physical activity High temperature SYMPTOMS: