HOPE-1 2nd Grading Reviewer PDF

HEALTH OPTIMIZING PHYSICAL EDUCATION 1 REVIEWER Prepared by: Dexk Michael N. Tayag, LPT, MAED-PE (IP), CPAPHS, CPSS, CPT, CSCC PHYSICAL EDUCATION - came from the Latin words “physica” which means physics and “education” which means training of the bodily organs and powers with a view to the p...

HEALTH OPTIMIZING PHYSICAL EDUCATION 1 REVIEWER Prepared by: Dexk Michael N. Tayag, LPT, MAED-PE (IP), CPAPHS, CPSS, CPT, CSCC PHYSICAL EDUCATION - came from the Latin words “physica” which means physics and “education” which means training of the bodily organs and powers with a view to the promotion of heart and vigour. PHYSICAL FITNESS – refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living. HEALTH-RELATED FITNESS - involves exercise activities that you do in order to try to improve your physical health and stay healthy, particularly in the categories of cardiovascular endurance, muscular strength, flexibility, muscular endurance and body composition. In the 1987 Philippine Constitution, physical education is included under the following provision: - Article XIV, Section 19 of the Constitution states: "The State shall promote physical education and encourage sports programs, league competitions, and amateur sports, including training for international competitions, to foster self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry." COMPONENTS OF HEALTH-RELATED FITNESS CARDIOVASCULAR ENDURANCE - Is the ability to exercise the entire body for long periods of time. It requires a strong heart, healthy lungs, and clear blood vessels to supply the body with oxygen. Activities to improve fitness in this area include running, swimming and aerobic dance. Example: Which of the following activities is most effective for improving cardiovascular endurance? a) Weightlifting b) Sprinting c) Jogging d) Stretching MUSCULAR STRENGTH - Is the amount of force you can put forth with your muscles. It is often measured by how much weight you can lift. Examples of muscular strength include push-ups, weight lifting heavy weight with few repetitions, and pull-ups. Fitness testing will be measured by doing push-ups. Example:  Which of the following activities primarily develops muscular strength? a) Jogging b) Push-ups c) Stretching d) Yoga MUSCULAR ENDURANCE - Is the ability to use the muscles, which are attached to the bones, many times without getting tired. You can improve muscular endurance by lifting weights with many repetitions or doing sit-ups. Measuring the number of sit-ups, you can do correctly is used for fitness testing. Example: Which of the following best defines muscular endurance? a) The maximum force a muscle can exert in a single effort b) The ability of a muscle to perform continuous contractions over a prolonged period c) The ability to stretch muscles beyond their normal range d) The speed at which a muscle can contract FLEXIBILITY - Is the ability to use your joints fully. You are flexible when the muscles are long enough and the joints are free enough to allow movement. Example: Which type of stretching is most effective after a workout to improve flexibility? a) Ballistic stretching b) Dynamic stretching c) Static stretching d) Isometric stretching BODY COMPOSITION - Is the percentage of body weight that is fat compared to other body tissue, such as bone and muscle. People who have a high percentage of fat are more likely to be ill and have a higher death rate than lean people. Exercise and eating the right foods in the proper amounts can improve body composition. Body composition can be measured using an instrument called calipers, a specialized scale, or it can be calculated by using the body mass index (BMI) which uses height and weight to determine your BMI. Example: What does body composition measure? a) The total amount of body fat only b) The ratio of fat mass to lean mass in the body c) The muscle strength in different parts of the body d) The hydration levels in the body  SKILL RELATED FITNESS - Skill related fitness is defined as working out with a goal of improving a specific skill. For example, if you're a wide receiver on a football team you might want to improve your quickness and speed in order to beat the defenders who are covering you. COMPONENTS OF SKILL-RELATED FITNESS POWER - refers to a person's ability to transfer energy into force at a rapid pace also known as explosive body movement. Example: Which of the following exercises best develops power? a) Long-distance running b) Squat jumps c) Static stretching d) Yoga SPEED - Speed refers to a person's ability to move fast. Speed. combined with strength will provide power and force. This is a skill-related component of physical fitness. that relates to the ability to perform a movement. Example: Which of the following is an effective exercise for improving speed? a) Long-distance running b) Sprint intervals c) Static stretching d) Weightlifting with heavy loads AGILITY - Agility refers to a person's ability to move their body. quickly and easily. This also includes their ability to. quickly change their direction while maintaining their balance. Example: Which of the following drills is commonly used to improve agility? a) Shuttle run b) Plank hold c) Long jump d) Bench press COORDINATION - coordination is the ability to execute smooth, accurate, controlled motor responses (optimal interaction of muscle function). Coordination is the ability to select the right muscle at the right time with proper intensity to achieve proper action. Example: Which of the following activities is most effective for improving coordination? a) Jumping rope b) Long-distance running  c) Static stretching d) Bench press BALANCE - Balance as a component of physical fitness refers to the athlete's ability to stay in controls of their body's position. Often this is their ability to remain upright. Example: Which type of exercise is best for improving balance? a) Deadlifts b) Yoga poses like Tree Pose c) Sprinting d) Bench pressing REACTION TIME - Reaction time is the last dash point for skill-related components of physical fitness. It refers to the speed at which an athlete responds to an external stimulus. Reaction time relates directly to agility but is a smaller component of physical fitness. Example: Which of the following can improve reaction time? a) Consistent strength training b) Stretching and flexibility exercises c) Long-duration endurance activities d) Agility drills and quick-response exercises BASIC CARDIOVASCULAR ENDURANCE (LOCOMOTOR-MOVEMENT) HIGH KNEES - This exercise involves running in place, so you can do it anywhere with minimal space. BUTT KICKS - Butt kicks are the opposite of high knees. Instead of lifting your knees up high, you’ll lift your heels up toward your butt. LATERAL SHUFFLES - Lateral shuffles increase your heart rate while improving your side-to-side coordination. CRAB WALK - Doing the crab walk is a fun way to get your blood flowing. It also strengthens your upper arms while working your back, core, and legs. STANDING OBLIQUE CRUNCH - This cardio exercise is low impact and ideal for beginners. As you lift your knees, you’ll engage the core muscles on your sides.  SPEED SKATERS - The sideways movement of this exercise mimics how a skater moves. For a challenge, add a jump when you move to the side. JUMPING JACKS - For a full-body workout, add in some jumping jacks. This classic move works your entire body while increasing your heart rate. TOE TAPS - This is an easy, low-impact exercise that can be done on a curb or lowest step of a staircase. SQUAT JUMPS - The regular squat is a bodyweight move that targets the lower body. By adding a jump, you can turn it into an explosive cardio workout STANDING ALTERNATING TOE TOUCHES - This exercise works your arms, core, and legs, making it great full-body cardio move. LUNGE JUMPS - Lunge jumps, which combine jumps and standard lunges, will get your heart pumping. BOX JUMPS - The box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins. PLANK JACKS - This exercise is like a horizontal jumping jack. It forces your arms to support your weight as you quickly move your legs. MOUNTAIN CLIMBERS - The mountain climber is an intense full-body exercise. If you’re new to the move, start slow and gradually pick up the pace. PLANK SKI HOPS - Plank ski hops, also called plank skiers, combine planks and rotational jumps. The turning movement of the jump will challenge your strength and endurance. DIAGONAL JUMPS - The diagonal jump takes the lunge jump to the next level. Instead of facing forward, you’ll rotate your body during each jump for an extra heart-pumping move. ROTATIONAL JACKS - Rotational jacks combine jumps, squats, and body twists. Together, these movements will fire up your muscles and heart rate. INCHWORM CRAWL - During the inchworm, the motion of walking your hands and feet forward will put your heart and muscles to work.