PE Reviewer 1st SEM PDF

**MODULE 1\ \ Anthropometric Measurement\ **-To measure body composition.\ \ **BMI(Body Mass Index)--** Measure of body mass based on height and weight that aid in determining weight categories\ \ **HEALTH-RELATED FITNESS COMPONENTS:\ \ Cardiovascular endurance\ **-is the ability of the heart, lungs...

**MODULE 1\ \ Anthropometric Measurement\ **-To measure body composition.\ \ **BMI(Body Mass Index)--** Measure of body mass based on height and weight that aid in determining weight categories\ \ **HEALTH-RELATED FITNESS COMPONENTS:\ \ Cardiovascular endurance\ **-is the ability of the heart, lungs, and blood vessels supply oxygen to your body tissues during sustained physical activity.\ -This allows the body to endure physical movement for a period of time.\ \ **Muscular strength\ **-is the maximum amount of force a muscle can exert in a single effort.\ -The muscles support the skeleton enabling movement to occur and the strength to support the body while standing up.\ **\ Muscular endurance** -is the ability of the muscle to continue to perform without fatigue. **Flexibility**\ -is the ability to bend and move the joints through the full range of motion\ \ **Body composition**\ -is the percentages of fat, bone, water, and muscle in the human body; it is often the ratio of lean tissue to fat tissue in the body\ **\ \ BARRIERS TO PHYSICAL ACTIVITY\ Personal barriers\ **-With the current trends in technology development, people's lives Have become convenient and easier as well as less active. They may also have reasons or own justifications of their inactivity that forms their attitude towards physical movement, letting them live a sedentary life.\ \ \ \ \ **Some common explanations (Barriers) that people site for resistance to exercises are**: Insufficient time to exercise Inconvenience of exercise Lack of self motivation Non-enjoyment, boredom of exercise Lack of confidence in their ability to be physically active 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 parts, sidewalks, bicycle trails, or safe and pleasant walking paths close to home or the workplace 1\ \ **\ Environmental barriers** **-**Some may not notice but the space and the setting where people live greatly influence a person's participation to physical activity. The constant exposure and the daily interaction with the people and things around has a great impact on a persons preference towards bodily execution and movement.\ \ -The environment in which we live has a great influence on our level of physical activity.\ \ \ **MODULE 2\ Physical activity** -is defined as any bodily movement produced by skeletal muscles that require energy expenditure.\ \ REGULAR AND ADEQUATE LEVELS OF PHYSICAL ACTIVITY: improve muscular and cardiorespiratory fitness; improve bone and functional health; reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer),and depression; reduce the risk of falls as well as hip or vertebral fractures; and are fundamental to energy balance and weight control **THE PRINCIPLES OF PHYSICAL ACTIVITY\ (POPP)\ Principle of Progression\ **-It is a gradual increase in exerting effort or load that is done not too slowly, nor too rapidly. This principle aids safe and effective results.**\ \ Overload Principle\ **-This is the most basic principle that indicates doing "more than normal" for improvement to happen.\ **\ Principle of Specificity\ **-This suggests that overloading must specifically train a desired body part for it to improve\ \ **Principle of Reversibility\ -**Development of muscles will take place if regular movement and execution is done, and if activity ceases, it will be reversed.\ -The training effect is lost if the training is discontinued.\ \ **THE FITT PRINCIPLE OF PHYSICAL ACTIVITY\ \ Frequency\ **-The frequency of exercise refers to number of times a physical activity is done in each week.\ \ **Intensity\ **-The rate at which the activity is performed is called Intensity. It is also referred to as the magnitude of the effort required to perform an activity or exercise. It describes how easy or how hard a person has to work in a certain activity.\ \ **Type\ **- activity is determined by following the principle of progression\ -To attain a higher level of fitness, select the type of physical activity that challenges the body to accept an increase of work and that answers your need.\ **\ Time\ **-is the duration or the length of session of a physical activity. It is inversely related to Intensity for the more intense a work is done, the shorter time it is performed\ \ **\ \ MODULE 3\ \ Heart Rate**\ -Also known as pulse rate, this is the number of times a person's heart beats per minute.\ -It indicates the effort your heart is doing based on the demands you place on your body\ -The heart rate provides a good indicator of the relative challenge experienced during physical activity.\ \ **Threshold Of Training\ **-is the minimum amount of physical activity(frequency, intensity, and time) necessary to produce benefits.\ \ **Target Zone**\ -begins at the threshold of training and stops at the point where the physical activity becomes counterproductive.\ \ **Rate of Perceived Exertion (RPE)\ **-This is an assessment of the intensity of exercise based on how you feel. It is basically a subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very hard) with 1 point increments in between. The target zone for aerobic activity is from 12 to 16.\ \ 6-7 Vey very light\ 8-9 Very light\ 10-11 fairly light\ 12-13 somewhat hard\ 14-15 hard\ 16-17 very hard\ 18-19 very very hard\ \ **Pace and Pacing**\ -These refer to the rate or speed of doing physical activities.\ \ **Pacing** allows you to change the way you perform or complete an exercise or physical activity so that you can successfully see changes. **MODULE 4\ \ Dehydration**\ -This refers to excessive loss of water from the body, usually through perspiration or sweating, urination, or evaporation.\ \ \ **Sweating\ -**On a normal day, the body loses about 2.5 liters of water from the lungs and skin, from urine and feces, and from perspiration. The body must replace this through proper hydration. To offset fluid losses, it is suggested that 150 to 250ml of fluid should be taken every 15 minutes.\ \ **Thirst\ -**Thirst is a sensation of dryness in the mouth and throat associated with a desire for liquids.\ -Cold fluids are absorbed more rapidly in the stomach.\ \ **Overexertion or Overtraining**\ -This refers to the detrimental cause of excessive training.\ -A useful physical indicator of overtraining is a slightly elevated morning heart rate (4 or 5 beats more than normal values).\ \ **Hyperthermia**\ -This is an alarming rise in body temperature, which is an effect of exercising in a very humid environment. It sets the stage for heat stress and even heat stroke, the potentially fatal collapse of the temperature-regulating mechanism.\ \ **Hypothermia\ **-Excessively low body temperature, characterized by uncontrollable shivering, loss of coordination, and mental confusion\ \ **Heat Acclimatization**\ -On the first day of vigorous exercise in hot weather, one may experience near maximal heart rate, elevated skin and core temperatures, and severe fatigue.\ \ **Heat cramps**\ --when considerable salt is lost in sweat. Take lightly salted foods and massage to relieve cramps.\ -muscle cramps, usually in the muscles used during exercise\ **\ Heat exhaustion\ **-- when heat stress exceeds the capacity of the temperature-regulating mechanism\ \ **Heat stroke**\ -- the temperature-regulating mechanism has given up **Constricting blood vessels (vasoconstriction)** increases the stimulating capacity of the skin, but it also results in a marked reduction in the temperature of the extremities.\ \ \ \ **Cold Acclimatization**\ -This refers to the metabolic adjustments done as well as the improved tissue insulation. Large body mass, short extremities and increased levels of body fat help to get acclimatized to cold weather.\ \ **Heat Rash\ -** also called prickly heat, is a benign condition associated with a red, raised rash accompanied by sensations of prickling and tingling during sweating. It usually occurs when the skin is continuously wet with un-evaporated sweat. It is generally localized to areas covered by clothing.\ \ **Heat Syncope**\ -- heat collapse, is associated with rapid physical fatigue during overexposure to heat. This results in dizziness or fainting. It is quickly relieved placing the individual in a cool environment and replacing fluids.\ \ **Sun protection factor (SPF).**\ -Sunscreen applied to the skin can help prevent many of the damaging effects of ultraviolet radiation. A sunscreen's effectiveness in absorbing the sunburn-inducing radiation is expressed as the sun protection factor (SPF). An SPF of 6 indicates that an individual can be exposed to ultraviolet light 6x longer than without a sunscreen.