Physical Education Reviewer (First Quarter Exam) PDF

PHYSICAL EDUCATION REVIEWER (FIRST QUARTER EXAM) GOOD LUCK.!  Introduction to Aerobic Exercise Definition: Aerobic exercise is any form of physical activity that uses the aerobic metabolism Characteristics: Sustained for extended periods Involves lar...

PHYSICAL EDUCATION REVIEWER (FIRST QUARTER EXAM) GOOD LUCK.!  Introduction to Aerobic Exercise Definition: Aerobic exercise is any form of physical activity that uses the aerobic metabolism Characteristics: Sustained for extended periods Involves large muscle groups Increases heart rate and breathing Examples: Running, swimming, cycling, brisk walking  Components of Aerobic Exercise Frequency: How often you perform activities (e.g., 3-4 times a week) Intensity: How hard/heavy you perform activities Time: Duration of activities (e.g., 30 minutes, 1 hour or more) Type: Variety of activities engaged in  Benefits of Aerobic Exercise Improved cardiovascular health Increased endurance Weight management Stress reduction Better sleep quality Enhanced mood and mental health  Muscle Strengthening Exercises Definition: Activities that improve muscle strength and increase muscle mass Examples: Lifting weights Push-ups Sit-ups Importance: Builds and maintains muscle tissue, supports bone health  Bone Strengthening Exercises Definition: Activities that promote bone growth and strength Examples: Jumping Running Weightlifting Benefits: Improves bone density, reduces risk of osteoporosis  Physical Activity vs. Exercise Physical Activity: Any bodily movement that requires energy expenditure Exercise: Planned, structured, and repetitive physical activity aimed at improving fitness Both contribute to overall health and well-being  Health Behaviors Definition: Actions that affect health and well-being Key components: Good eating habits Adequate sleep Stress management Impact: Influences overall quality of life and risk of chronic diseases  Types of Eating Fueling for Performance: Eating to support physical activities Emotional Eating: Consuming food in response to emotions Social Eating: Eating in social contexts Distracted Eating: Consuming food while engaged in other activities  Stress: An Overview Definition: The body's reaction to excessive pressures or demands Types: Eustress (positive stress) Distress (negative stress) Common stress feelings: Tension, worry, anxiety, fatigue, upset, depression  Eustress: Positive Stress Definition: Moderate psychological stress interpreted as beneficial Examples: Receiving a promotion Starting a new job Getting married Learning a new hobby Benefits: Can motivate and improve performance  Distress: Negative Stress Definition: Extreme anxiety, sorrow, or pain Signs: Pale appearance Extreme fatigue Loss of motivation Irritability Sustained low mood High levels of anxiety Impact: Can negatively affect physical and mental health  Stress Management Techniques Change Your Thinking: Cognitive restructuring, positive self- talk Change Your Behavior: Time management, relaxation techniques Change Your Lifestyle: Regular exercise, healthy diet, adequate sleep  Physical Activities for Daily Life Walking Biking Gardening Household chores Dancing Playing various sports  Importance of Regular Physical Activity Reduces health risks Strengthens the heart Boosts mood Improves bone and muscle fitness Contributes to longevity  Assessing Muscular Strength Definition: The amount of force a muscle can produce in a single effort Example test for leg strength: Leg press Other assessments: Push-ups (upper body) Sit-ups (core) Pull-ups (back and arms)  Lifestyle Changes for Improved Fitness Being active: Incorporate regular physical activity Balanced diet: Eat nutritious foods in appropriate portions Adequate sleep: Aim for 7-9 hours per night Stress management: Practice relaxation techniques  Creating a Balanced Exercise Routine Combine aerobic, muscle strengthening, and bone strengthening exercises Follow the FITT principle: Frequency: How often Intensity: How hard Time: Duration Type: Variety of activities  Assessment Strategies Multiple choice questions: Test knowledge of key concepts Enumeration: Evaluate recall of specific examples or components Essay questions: Assess deeper understanding and ability to explain concepts  Conclusion: Embracing a Healthy Lifestyle Regular physical activity is crucial for overall health Balanced approach: Combine different types of exercises Manage stress through positive techniques Make informed choices about diet and physical activity Remember: Small, consistent changes can lead to significant health improvements