Coverage for First Quarterly Examination in PE and Health 2024-2025 PDF

COVERAGE FOR THE FIRST QUARTERLY EXAMINATION IN P.E AND HEALTH S.Y. 2024 – 2025 LESSON 1. UNDERSTANDING HEALTH-RELATED FITNESS (HRF) Fitness - is the ability to carry out daily tasks without undue fatigue. Exercise - a special type...

COVERAGE FOR THE FIRST QUARTERLY EXAMINATION IN P.E AND HEALTH S.Y. 2024 – 2025 LESSON 1. UNDERSTANDING HEALTH-RELATED FITNESS (HRF) Fitness - is the ability to carry out daily tasks without undue fatigue. Exercise - a special type of physical activity performed during leisure to improve fitness. HRF – Health-related fitness is all about personal health and how the healthy lifestyle of physical activity influences us as a person. COMPONENTS OF PHYSICAL FITNESS Cardiorespiratory fitness – the ability to sustain aerobic activity for a prolonged time. Muscular strength – the amount of force a muscle can exert in one contraction Muscular endurance – the ability of the muscle to continue to perform without fatigue Flexibility – ability to move joints freely through their full range of motion Body Composition – the relative proportions of fat mass and lean mass in the body Aerobic Activity – the ability of the body’s large muscles that moves rhythmically for a sustained time STRENGTH – refers to the muscle’s ability to generate force against physical objects. In the fitness world, this typically refers to how much weight you can lift for different strength fitness exercises. ▪ 90 Degree Push-up – to measure strength of upper extremities ▪ Curl-ups – To measure the strength of abdominal muscles FLEXIBILITY – refers to the ability of the joints to move through a full range of motion. ▪ Sit and Reach – a test of flexibility for the lower extremities particularly the hamstring. ▪ Zipper Test – a test of upper arm and shoulder girdle flexibility intended to parallel the strength / endurance assessment of the region. CARDIOVASCULAR ENDURANCE - the ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize the oxygen. Endurance may also refer to the ability of the muscle to do repeated work without fatigue. ▪ 3–Minute Step Test - to measure cardiovascular endurance LESSON 2. DANCE Dance - an art of rhythmic bodily movements that projects an ordered sequence of moving visual patterns of line, solid shape, and color Benefits of Dance dancing is a good way to develop cardiovascular and muscular endurance, body composition as well as balance and flexibility improves coordination and also gives other psychological health benefits as compared to other forms of exercise provides a unique opportunity for meaningful group involvement as it encourages intense, positive social interaction and interpersonal relationships in a working group and gives a sense of togetherness in a group promotes country’s rich culture through showcasing the different cultural dances Factors that increase the risk of injury among Dancers Poor body alignment and technique. Excessive training duration and intensity. Hard dance floor.  Poor shoe design. Muscle imbalance. Common Types of Dance-Related Injuries ▪ Injury - is a damage to your body ▪ Acute injuries - occur when the mechanical force that is absorbed by the musculoskeletal structure is more than what it is accustomed to. ▪ Chronic injuries - occur due to repetitive trauma and the body is not given enough time to recover Strategies That Could Reduce Injury Risk Programmed exercise and training. Adequate recovery. Appropriate environment. Proper footwear. Proper warm-up and technique. Cross-training. Early recognition. LESSON 3. FITT GOALS AND TRAINING PRINCIPLES FITT Goals Frequency - how often a person does aerobic activity Intensity - how hard a person works to do the activity. Time - duration, or how long a person does an activity in any one session. Type - the kind of activity being done Cardiovascular Fitness Activities – Exercises that increase our heart and breathing rate. Muscular Endurance and Strength Activities - Exercises in which groups of muscles work or hold against a force or some weight. Cool Down - It bridges the period between workout and rest. Fitness Plan - A set of action or program used to achieve physical fitness Flexibility - An ability to bend and move the joints through the full range of motion. Frequency - It is the number of physical activities done each week. Health-Related Fitness - It is your current fitness level. Intensity - It is the rate at which each physical activity is performed. Maximum Heart Rate – It is the highest number of heartbeats per minute observed during a very strenuous and exhaustive physical activity. Resting Heart Rate – It is the number of heart rate per minute commonly measured by lying down or right after waking up. Warm-up - It is an essential activity before the actual workload Training Principles ▪ Overload Principle - A training principle stating that the body must work harder than usual. ▪ Progressive Principle - A training principle stating that the workload should be gradually increased. ▪ Recovery Principle - A training principle stating that the body needs rest and recuperation for it to adjust properly. ▪ Reversibility Principle - A training principle stating that one will return to its initial level of fitness if an individual stop to exercise. ▪ Specificity Principle - A training principle stating that an individual should adopt a specific exercise appropriate to the target part of the body. ▪ Variation Principle - A training principle stating that Adaptation can be maximized by varying physical activities. ▪ Individualization Principle – A training principle stating no two persons are the same. ▪ Maintenance Principle - A training principle stating that exercise must be regular for fitness to be maintained.