PEH-102 Personal Health Inventory PDF

Met #1 Personal Health Inventory - increase your body temperature slowly, improve flexibility and protect against injury and muscle Lesson: Health-Related Fitness Essentials soreness Health-related Fitness...

Met #1 Personal Health Inventory - increase your body temperature slowly, improve flexibility and protect against injury and muscle Lesson: Health-Related Fitness Essentials soreness Health-related Fitness 2. Conditioning - involves exercise/activities that you do in order - perform the exercise that produces fitness to improve physical health and stay healthy benefits, such as calorie burning, building endurance or muscle strengthening Health-related fitness components: 3. Cool down 1. Cardiorespiratory endurance - end exercise session with recovery time for your - ability of heart, lungs and blood vessels to body supply oxygen to cells to meet the demands of prolonged physical activity (aka aerobic exercise) 2. Body Composition Lesson: Skill-Related Fitness Essentials - total percentage of fat, water, muscle, and 1. Speed bones in the body - ability to move fast ∘ BMI - weight in kilograms divided by the - combined with strength will provide power and square of height in meters (high BMI means force high body fatness) - skill-related component of physical fitness that ∘ Waist circumference - a measurement taken relates to the ability to perform a movement around the umbilicus (belly button) 2. Agility 3. Muscular Strength - ability to change body position and direction - maximal force that can be generated by a quickly and efficiently specific muscle or group of muscles 3. Balance 4. Muscular Endurance - ability to maintain the body in equilibrium - ability of muscle to sustain repeated contractions (perform work) over time to fatigue 4. Body Coordination - ability to use senses together with body parts during movement Flexibility 5. Reaction Time - ability of a joint to move through its normal, full range of motion - ability to use the senses together with body parts during movement - important for general fitness and wellness Power Met # 2: Sports and Stress Management - combination of strength and speed 1. Identify the causes of stress in your life - ability to exert muscle force quickly 2. Replace unhealthy coping strategies with healthy ones Phases of Exercise 1. Warm-up 3. Move more during your day - allows your body to adjust gradually to the 4. Learn to manage your time better increased demand on your heart, muscles, breathing and circulation 5. Reach out and connect to people who make you feel good Met #3: Safety Precautions and First - score within the shot clock Aid in Sports - violation when a player takes too many steps without dribbling is called travelling R.I.C.E. method - max no. of 6 personal fouls is allowed per player - REST, ICE, COMPRESS, ELEVATE in an FIBA game before fouling out - free is equivalent to 1 point P.R.I.C.E.R. - PROTECT, REST, ICE, COMPRESS, ELEVATE, REFERRAL Volleyball - the recommended duration for applying ice to - invented in 1895 by William G. Morgan, physical an acute sports injury is only 15-20 minutes director of the Young Men's Christian Association (YMCA) in Holyoke, Massachusetts Common Sports Injuries - Sprain, Strain, Cut, Nose bleed, Bruise, - 6 players are allowed in the court Fractures, Concussion - ball must be returned over the net in 3 hits or less Met #4: Sports-Based Fitness Program - Spiking is the term for when a player jumps and forcefully hits the ball downward into the FITT Principle opponent's court - each team have 3 times maximum number to Principles of training program touch the ball - Fundamental guidelines that ensure exercise routines are effective, safe, and tailored to achieve specific fitness goals Badminton - involves hitting a shuttlecock over a net with 1. Frequency rackets - How often you exercise e.g. number of days per week - in badminton singles, court are considered "out" when serving when it reached doubles sidelines 2. Intensity and back alleys - How hard you exercise - 1 hit is max no. of hits allowed per side before e.g. low, moderate, or high shuttle must cross net - 21 points needed to win a standard game 3. Time - How long you exercise during each session - in playing singles, right service court is the e.g. duration of the workout correct position if your score is even 4. Type Arnis - The kind of exercise you do e.g. HRF Components - martial art that originated in the Philippines as a way to defend against foreign invaders and rival Met # 5: Technical and Tactical Skills in tribes Sports - aka Kali or Eskrima - Remy Amador Presas (1936 - 2001) is credited Basketball with founding Modern Arnis, a Filipino martial art - team sport where 2 teams of 5 players compete - Basic strikes are primary training focus in to score points by throwing a ball through a hoop beginning Arnis - invented in 1891 by Dr. James Naismith - Training sticks typically made from Rattan - 5 players per team on the court - Basic striking angles in Arnis called Sinawali - score more than your opponent to win Dancesports Modern Standard Types of Dance Sports 1. Latin American 1. Tango - Latin dances are generally faster-paced, more - originated in 1880s in the working-class sensual and have more rhythmic expression neighborhoods of Buenos Aires, Argentina and Montevideo, Uruguay - in competitive Latin dance sports, the correct dance position for partners is both closed and open positions 2. Foxtrot 2. Modern Standard - ballroom dance characterized by its smooth, - Standard (ballroom) dance is elegant and have flowing movements, graceful glides, and a strong emphasis on posture, more formal than combination of slow and quick steps Latin Dances 3. Waltz Latin American Dancesports - originated in the 16th century in the rural areas 1. Cha-cha-cha of Austria and Bavaria - Originated from Cuba - romantic dance that is considered the "backbone dance" of ballroom - Step pattern is slow, slow, quick, quick, slow - Basic steps: 4. Quickstep ∘ chasse ∘ New York - originated in England in the 1920s ∘ Alemana turn ∘ spot turn - developed from a combination of other dances, including the foxtrot, Charleston, Peabody, and 2. Rumba one-step - originated from Cuba and is known as the - characterized by its rapid tempo, quick changes, "dance of love" and syncopated steps - sensual, romantic dance known for its slow rhythm, fluid movements, and emphasis on hip 5. Viennese Waltz action - originated in the 18th century in the suburbs of Vienna, Austria 3. Jive - developed from the German dance the Volta - lively and energetic dance style, has a colorful and the Austrian Ländler history that spans several decades and cultures - characterized by its rapid tempo and flowing - primary characteristic of Jive footwork is quick, movements bouncy movements - oldest of the current ballroom dances 4. Samba - ballroom dance of Brazilian origin, popularized in western Europe and the United States in the early 1940s 5. Paso Doble - dramatic, theatrical Latin ballroom dance that mimics Spanish bullfighting - known for its strong poses, staccato footwork, and march-like music