Physical Activity Towards Health and Fitness Mid-Term Exam PDF

 **Republic of the Philippines** **BULACAN STATE UNIVERSITY** **COLLEGE OF SPORTS, EXERCISE, AND RECREATION** City of Malolos 3000, Bulacan **PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS** **(MID-TERM EXAMINATION)** **Introduction to Physical Education** I. **Definition...

 **Republic of the Philippines** **BULACAN STATE UNIVERSITY** **COLLEGE OF SPORTS, EXERCISE, AND RECREATION** City of Malolos 3000, Bulacan **PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS** **(MID-TERM EXAMINATION)** **Introduction to Physical Education** I. **Definition of Physical Education** Physical education is an integral part of the educational system that promotes an individual\'s physical, social, emotional, and mental development through a well-selected physical activity program. It refers to an essential segment of general education, which aims to contribute to the learner\'s total development by participating in various activities. It provides opportunities to acquire lifelong skills essential to his physical, mental, social, and emotional development. II. **Objectives of Physical Education** Physical education aims to help the learner develop and maintain a healthy lifestyle by acquiring knowledge, desirable habits and attitudes, game and skill, and wholesome interpersonal relationships. The main objective of Physical Education focused on the four aspects of development. 1. **Physical Development** Physical fitness, which is the body\'s capacity to engage in work and play without undue fatigue, is the foremost aim of Physical Education. A physically fit body can be achieved through regular exercise and participation in various varied activities. In the pursuit of the development and maintenance of Physical Fitness, fundamental movement skills, games, sports, and dances skills can increase one\'s capability to enjoy lifetime recreational pursuit. 2. **Mental Development** 3. **Social Development** A learner seldom gets into various physical activities by himself. It plays dances or exercises with people. In the process, it learns to respect others and practice fair play, sportsmanship, teamwork, and developed leadership. It understands the game of life -- the application of the golden rule. 4. **Emotional Development** Participating in varied physical activities enables one to acquire pleasant attitudes, desirable habits, appreciation, and values. Positive character traits such as courage, self-confidence, discipline, appreciation for stunning performance, and self-expression are developed and become part of an individual\'s way of life. III. **Bloom\'s Taxonomy of Behavioral Objectives** Physical education gives the learners a total development to develop cognitive, psychomotor, and affective at its highest growth and development level. 1. **Psychomotor Objectives** It is under physical fitness development, component, and movement skills. It develops the student\'s endurance, strength, flexibility, balance, and agility. 2. **Cognitive Objectives** Cognitive objectives are under knowledge and information, and the productivity of it is the proper body functions and development process. It develops analysis, reasoning power, and decision making as well as rules, strategies, and safety measures. 3. **Affective Objectives** It is under social and emotional stability. It develops courage, self-discipline, self-expression, aesthetic appreciation, cooperation, sportsmanship, respect, and leadership. Importance of Physical Education Physical education is vital in the development of motor skills and the enhancement of reflexes. It teaches the importance of physical health and contributes to becoming responsible individuals that can make wise decisions about their health, safety, and well-being. 1. **Builds Self-Confidence** Participation in physical education provides a positive influence on a student\'s personality, character, and self-esteem. The team-building process also enhances communication skills and the skills required to cooperate with students of varying ethnic backgrounds and personalities. 2. **Develops Motor Skills** Physical education is essential to the development of motor skills and the enhancement of reflexes. Hand-eye coordination is improved and right body movements, which helps develop a healthy body posture. 3. **Health and Nutrition** Physical education teaches students the importance of physical health. Some students misinterpret the meaning of \"overweight,\" and eating disorders prevail. Physical fitness and education inform students about sound eating practices and the essential guidelines for nutrition. 4. **Relieves Stress** Students have substantial amounts of stress due to curriculum, homework, families, and peer pressures. Involvement in sports, recreational activities, or other forms of physical fitness offers a method of stress relief. 5. **Considerations** Special considerations may be necessary regarding physical activities for some students with health issues, and those students should proceed under the direction of a doctor. **Introduction to Physical Activity Towards Health and Fitness I** I. **Physical Fitness** - - - II. **Components of Physical Fitness** A. **Health Related** Good health has a strong relationship with health-related components of physical fitness because it determines the ability of an individual to perform daily activities with vigor and demonstrate the capacities associated with low risk of premature development of the hypokinetic diseases. 1. **Body Composition** Body composition is the most crucial component of physical fitness. It is the ratio of lean mass to the amount of fat in the body. Lean mass is the total body mass of bones, muscles, and organs. It is also known as the BMI or Body Mass Index, a ratio yardstick to analyze one\'s physical fitness. High composition of fat increases the risk of heart complications and heart disease. 2. **Muscular Strength** The maximum amount of force a muscle can produce is muscular strength. It is the power that helps you lift or carry heavy objects in a single go. Resistance training like bodyweight exercises, weightlifting, and resistance band exercises help improve muscle strength. Climbing hills, cycling, and running are also better ways to enhance muscle strength. One-rep-max is the common way to test one\'s muscular strength. Improved muscle strength promotes physical fitness as it prompts the body to use more calories to burn fat. 3. **Muscular Endurance** Muscular endurance is the ability of muscles to perform activities without feeling fatigued. This physical fitness involves multiple repetitions of any exercise, whether resistance training, weight training or enhancing cardiovascular endurance. The better the muscle endurance, the less fatigued you will feel. 4. **Cardiorespiratory Endurance** Cardiovascular endurance means the effective coordination of the lungs and heart to provide fuel and oxygen to the body during times of sustained workload. Effective execution of cardiovascular exercises improves the elasticity of the blood vessels, heart\'s contraction strength, and blood efficacy in carrying oxygen. Trainers use Step Test and Cooper Run to assess the cardiovascular endurance of the trainees. 5. **Flexibility** Although often overlooked, flexibility is the most vital parameter of physical fitness. Insufficient flexibility makes the growth of the joints and muscles stiff, limiting one\'s movement. Flexibility training allows the body to move through its fullest motion range without facing stiffness or pain. It plays a vital role in unhindered movement and affects one\'s agility, coordination, and balance. A perfect motion reduces the risk of injury and improves athletic performance, directly impacting one\'s fitness. B. **Skill Related** Skill-related components of physical fitness are the fitness modules relating to specific tasks, like sports. These components help the athletes to improve in different areas like balance in gymnastics, speed in football, etc. 1. **Agility** Agility is the capacity to change direction effectively and quickly while maintaining body posture. If you struggle to move side-to-side and balance yourself, agility exercises will help you improve your performance. It helps one acquire the skill of pivoting quickly, moving limbs, and turning. Agility training improves balance, mind-body coordination, flexibility, and one's recovery time as well. 2. **Reaction Time** Reaction time is the time taken to respond to external stimuli. The lower the reaction time, the better the skill is. Running at full speed or running on a treadmill are some ways of improving reaction time. 3. **Power** It is both a physical and skill-based component of physical fitness. Power is the maximum force a muscle group can apply in the shortest period. Power is the muscle\'s ability to exert optimum force in a short time, like swimming or running. Power contributes directly to cardiovascular endurance. 4. **Speed** Speed is one of the skill-related components of physical fitness that directly links to agility. It refers to the movement of upper and lower limbs on the ground fast, like throwing, grabbing, or pulling objects. The speed training exercise is vital for athletes and those persons who handle heavy objects. 5. **Accuracy** Accuracy is the body\'s ability to direct the body muscles and force towards a particular direction. Both accuracy and agility help enhance performances in throwing and jumping events like javelin throw, long jump, and high jump. Consistent practice, concentration, and meditation help improve accuracy. **Definition of Terms** 1. **Movement** It is made up of a succession of body changes, which takes place one after the other. 2. **Locomotor** It is the movement that carries the body from one place to another through space. 3. **Non- Locomotor** The body\'s movement on a stationary or fixed base position, a movement around its axis. 4. **Basic Movement Skills** It relates to physical activity, which will provide safety, pleasure in work, and play if performed correctly and smoothly without strain. **The Human Muscles and Body Types** **Muscle** Muscles are body/fibrous tissues consisting of long cells that contract when stimulated and produced motion. The muscular system contains more than 600 muscles that work together to enable the full functioning of the body. The main functions of the muscles are as follows: 1. **Control of Openings and Passageways** **Sphincters**- internal muscular rings that control the movement of food, blood, fluids, urine, feces, bile, and other materials. Heat Production by Skeletal Muscles. 2. **Movement** Move from place to place, movement of the body parts, breathing, circulation, feeding, digestion, defecation, urination, and childbirth. **Role in communication** - speech, writing, and nonverbal communications. A. **Characteristic of Muscle** 1. **Stability** Maintain posture by preventing unwanted movements. Stabilize joints **Antigravity muscles-** resist the pull of gravity and prevent us from falling. 2. **Excitability Muscle** It is the ability to respond to a stimulus, which may be delivered from a motor neuron or a hormone. 3. **Contractibility** It is the ability of muscle cells to forcefully shorten. Contractility allows muscle tissue to pull on its attachment points and shorten with force. 4. **Extensibility** It is the ability of a muscle to be stretched without tearing. Lack of extensibility is known as spasticity. 5. **Elasticity** It is the ability to recoil or bounce back to the muscle\'s original length after being stretched. B. **Body Types** Body type, or **somatotype**, refers to the idea that there are three generalized body compositions that people are predetermined to have. The concept was theorized by Dr. W.H. Sheldon back in the early 1940s, naming the three somatotypes endomorph, mesomorph, and ectomorph. It was originally believed that a person's somatotype was unchangeable, and that certain physiological and psychological characteristics were even determined by whichever one a person aligns to. I. **Characteristics of Ectomorph** - Long and lean - Little body fat, and little muscle - Hard time gaining weight. - Fashion models - Basketball players fit this category. - While most of us love to hate these genetically blessed individuals, some male ectomorphs may not be thrilled with their narrow-chested frames while some female ectomorphs long for more womanly curves. II. **Characteristics of Mesomorph** - Medium build, rectangular/wedge body shape - Wide broad shoulders - Fairly lean with a hard body - Can gain muscle easily - Are usually strong - Muscled arms and legs III. Characteristics of Endomorph - A pear-shaped body - A rounded head - Wide hips and shoulders - Wider front to back rather than side to side - Typically has short arms and legs - A lot of fat on the body, upper arms, and thighs **Sports and Nutrition** A diet which contains the proper amount of each nutrient, i.e., like carbohydrate, fat, protein etc. is called Balanced Diet. A diet which consists of all the essential food constituents\' viz. protein, carbohydrates, fats, vitamins, minerals, and water in correct proportion is called balanced diet. A balanced diet contains enough fiber and the various nutrients (carbohydrates, fats, proteins, vitamins, and minerals) to ensure good health. Food should also provide the appropriate amount of energy and adequate amounts of water. I. **Balance Diet and Nutrition** A. Balanced Diet A complete food, a diet contains adequate amounts of all the necessary nutrients required for proper growth & maintenance of body. B. Nutrition It is the process of obtaining and consuming food or breaking down food and substances taken in by the mouth to use for energy in the body. C. Nutrients The energic food in our diet consists of various types of essential chemicals for our body termed as nutrients: - e.g., Protein, fat, carbohydrates, vitamins & minerals. **Macronutrients** **Micronutrients** I. **Goals of Nutrition** - Stay hydrated - Provide immediate fuel - Boost performance - Preserve muscle and - Improve recovery **Nutritive Components of Diet** 1. **Carbohydrates** Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver. Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber, vitamins, and minerals. These foods are low in fat. 2. **Protein** Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up. Only strength training and exercise will change muscle. Athletes, even body builders, need only a little bit of extra protein to support muscle growth. Athletes can easily meet this increased need by eating more total calories (eating more food). 3. **Fat** It provides the highest concentration of energy of all the nutrients. One gram of fat equals nine calories. One pound of stored fat provides approximately 3,600 calories of energy. Saturated fats are found primarily in animal sources like meat, egg yolks, yogurt, cheese, butter, milk. This type of fat is often solid at room temperature. Unsaturated fats include monounsaturated and polyunsaturated fats, which are typically found in plant food sources and are usually liquid at room temperature. 4. **Vitamins** A well-planned and nutritionally adequate diet should meet an athlete 's vitamin and mineral needs. 5. **Minerals** Minerals are very essential in our diet. Four percent of our body weight is made up minerals. These are required for healthy teeth, bones, and muscles. It is also used by body for various activities such as transmission of nerve, impulses formation of hormones and maintenance of heartbeat etc. **Reminders** 1\. There will be a time limit to answer all the questions. 2\. Please read each question carefully. 3\. Be honest, do not look on the reviewer to cheat. 4\. Be familiar with the terms and their descriptions, meaning, or definitions. Most questions look for descriptions or explanations of a particular term. 5\. Cheating and plagiarism in any form will merit a grade of 0.00 **REVIEW! REVIEW! REVIEW!** Good work! I love you all! God Bless you! 🧡 \"*A dishonest man insults his mental ability.\"* - Sir Mark