Path-Fit 1 Departmental Exam Reviewer PDF

Departmental Exam Reviewer Path-Fit 1 BEING PHYSICALLY FIT MEANS ENHANCING physical health INTRODUCTION TO PHYSICAL EDUCATION mental he...

Departmental Exam Reviewer Path-Fit 1 BEING PHYSICALLY FIT MEANS ENHANCING physical health INTRODUCTION TO PHYSICAL EDUCATION mental health DEFINITIONS emotional health social health Physical Education - an integral part of spiritual health educational programs designed to promote the optimum development of the individual HEALTH AND WELLNESS BENEFITS OF REGULAR physically, mentally, socially, emotionally, and EXERCISE spiritually. improved cardiovascular fitness and health Physical Fitness ○ strong heart muscles the ability of an individual to ○ increased oxygen to the brain accomplish daily task effectively and ○ reduced blood fat efficiently ○ reduced risk of heart attack, accomplished task without undue stroke, and hypertension fatigue greater lean body mass and less body physical inactivity and sedentary fat lifestyle seriously threaten our health ○ greater work efficiency and hasten the deterioration rate of ○ less susceptible to disease the human body ○ improved appearance the ability to live a healthy, satisfying, improved strength and muscular and useful life endurance places an emphasis on having vigor ○ greater work efficiency and energy to perform physical work ○ less chance of muscle injury and exercise ○ reduced risk of lower back Fitness problems the ability to live a healthy, satisfying, ○ improved performance in and useful life sports the ultimate goal of physical ○ improved ability to meet education unforeseen emergencies a physical activity - bodily movement reduced risk of having cancer and produced by skeletal muscles and diabetes requires expenditure and produces ○ reduced risk of having colon progressive benefits cancer an exercise that requires planned, ○ possible rescued risk of rectal, structured, and repetitive bodily reproductive, and breast movements to improve or maintain cancer physical fitness components ○ decreased chance of adult-onset diabetes Good Life - an individual satisfies his basic ○ improved quality of life for needs physical well-being, love, affection, type 1 diabetes security, and self-respect bone development ○ greater peak bone density Health - the state of complete physical, mental, ○ less chances of osteoporosis social, and spiritual well-being and not merely reduction of mental tension and an absence of disease or infirmity fatigue ○ relief depression OBJECTIVES ○ improved sleep habits Personal Responsibility ○ fewer stress symptoms Health benefits for all people ○ ability to enjoy leisure Health promotion and disease ○ possible work improvement prevention 1 Dela Cruz, Cheri Departmental Exam Reviewer Path-Fit 1 ○ improve ability to meet limited to others due to genetic stressors limitations opportunity for social interaction and exercising at high intensities successful experiences for athletic accomplishments ○ improved quality of life 1. agility ○ improved self-concept 2. balance ○ improved sense of well-being 3. coordination ○ opportunity to recognize and 4. power accept personal limitations 5. speed improved flexibility 6. reaction time ○ less chances of muscle and joint injury HEART RATE AND EXERCISE ○ improve sport performance ○ decreased chance of low 1. Heart Rate (HR) - no. of times the heart beats back problems in 1 minute improved effect of acquired aging 2. Resting Heart Rate (RHR) - rate at which the ○ improved ability to function heart beats when a person is at complete rest daily life 3. Maximum Heart Rate (MHR) - Maximum ○ better short-term memory number of beats the heart can beat in 1 ○ fewer illness minute ○ greater mobility and 4. Heart Rate Reserve (HRR) - range between independence resting and maximum heart rate 5. Target Heart Rate (THR) - heart rate needed PHYSICAL EDUCATION QUOTES to gain a training benefit 1. John F. Kennedy - intelligence and skills can MOVEMENT COMPETENCY only function at its peak if the body is healthy how someone is moving and strong development of sufficient skill to assure 2. Plato - lack of activity destroys every good successful performance condition of human being, while movement requires development of fundamental and methodical physical exercise save it and movement skills and application of preserve it movement concepts and principles 3. Jim Rohn - take care of your body. it is the only place you have to live WHY MOVEMENT MATTERS 4. Muhammed Ali - i hated every training, but i being able to do all the things we said: don’t quit, suffer now and live the rest of need or love to do so that we can your life as a champion enjoy life today and in the future MAJOR COMPONENTS OF FITNESS FUNDAMENTAL MOVEMENT PATTERNS 1. Push - involves moving an external object 1. Health-related fitness components - away from your body moderate and regular physical activity, 2. Pull - opposite of a push movement pattern integrated into regular everyday activities 3. Squat - requires lowering your body weight directly associated with health by bending your ankles and knees functional fitness 4. Lunge - pattern generally involves one leg offer protection from diseases extended or bent in front of the body while the 1. cardiovascular fitness other leg is extended or bent behind the body 2. body composition 5. Hinge - involves flexion and extension of the 3. flexibility hips 4. muscular strength 5. muscular endurance STAGES OF LEARNING A SKILL 1. cognitive - understanding the basics of the 2. Performance-related fitness components skill 2 Dela Cruz, Cheri Departmental Exam Reviewer Path-Fit 1 2. associative - refining the skill by learning from exercise regularly 3-3x a week for a your mistakes minimum of 20 mins each time; not 3. autonomic - performing the skill as though it is more than 2 days in between sessions almost automatic drink water regularly especially during strenuous exercise to prevent TYPES OF MOVEMENT SKILLS dehydration 1. stability - involves the body balancing in one select balance exercises which affect place all of the various parts of the body 2. locomotion - involves the body moving in recommended exercise during the day any direction are from 11am-4:30pm after working 3. manipulation - includes throwing and day or in the evening catching skills or related to striking with hands, everyone’s schedule is strictly an feet, or an implement individual matter, but one must find the time best suited to own needs FUNDAMENTAL SPORTS SKILLS include a cool-down and stretch throwing period after a vigorous exercise catching include cardiovascular, muscle toning, striking flexibility, and spinal mobility work in running your program jumping wear good quality exercise shoes kicking eat a low-fat high complex agility carbohydrate diet balance vary your activities to beat boredom coordination swim DON’TS stretch your muscle beyond the point MOVEMENT PRINCIPLE of pleasant comfort 1. stability increases as the center of gravity exercise vigorously in very humid or becomes lower, the base of support becomes very hot climatic conditions larger, the line of gravity moves nearer to the hold your breath during physical center of the base of support, and the mass activity becomes greater hyperventilate during exercise or at 2. the production of maximum force requires rest the use of all the joints that can be used work through pain 3. the production of maximum velocity requires exercise through illness or injury the use of joints in order from largest to smallest stand still immediately after a vigorous physical activity exercise on hard concrete surfaces exercise in crowded or poorly DO’S AND DON’TS IN EXERCISES ventilated rooms DO’S perform any dangerous exercises start slowly and progress gradually sacrifice quality for quantity make sure you warm up properly exercise through fatigue before every workout static stretch all major muscle groups before any fast, full range of BASIC STRETCHING movement exercises protect your spine and lower back, DYNAMIC STRETCHING balance is important active movements where joints and do a balance of extension and flexion muscles go through a full range of exercises for spinal mobility motion used to warm up before exercising 3 Dela Cruz, Cheri Departmental Exam Reviewer Path-Fit 1 mimic movement of the activity they OBJECTIVE are about to perform to identify which fundamental movement patterns can be DYNAMIC EXERCISE aggressively loaded and which require lateral shuffles developmental attention butt kicks alternating forward lunge USEFULNESS glute bridge to provide valuable information about jog in place an individual’s movement ability and high knees offer the strength and conditioning body weights squats professional programming solutions to lateral lunges ensure the individual’s movement competency can accommodate the STATIC STRETCHING desired training held in a challenging but comfortable position for a period of time PURPOSE for improving overall flexibility not to diagnose and to tell why you used as a cool down after a workout are moving the way you are a performance enhancing tool STATIC POSITIONS assesses how a person moves and Shoulder stretch provides valuable insights to Triceps stretch movement strategies Chest stretch Lower back stretch MCS MOVEMENTS Hamstring stretch 1. Body Weight Squat Seated butterfly stretch 2. Lunge and Twist Groin stretch 3. Push up Achilles stretch 4. Bend and Pull Quadriceps stretch 5. Single Leg Squat Standing calf stretch HOW TO USE MCS video record three repetitions of each of the MCS movements from the front MOVEMENT COMPETENCY SCREEN and side BACKGROUND refer to the MCS criteria to identify was developed by Dr. Matt Kritz in which areas do not match the 2012, a project of his thesis for his screening criteria degree of Doctor of Philosophy use the screening sheet to document purpose - to develop a movement the primary and secondary areas that screening tool that would provide the are problematic strength and conditioning professional add up the primary and secondary with a straightforward understanding of marks to determine the load level for an individual’s movement each pattern competency load level: 1 - assisted, 2 - body weight, made up of 5 movements that provide 3 - external mass an opportunity to demonstrate their movement competency within each HEALTH-RELATED FITNESS COMPONENTS fundamental pattern process of analyzing movement tasks CARDIOVASCULAR FITNESS for the purpose of understanding how Aerobic activities develop cardiorespiratory an individual uses their body endurance and burn calories to aid in achieving a healthy body composition. 4 Dela Cruz, Cheri Departmental Exam Reviewer Path-Fit 1 BENEFITS Strengthened heart and lungs Reduced risks of diseases like diabetes, heart disease, stroke Increases your endurance so that you can work longer without fatigue Helps control your weight Increases self-confidence and self-image More energy for leisure-type activities MUSCULAR STRENGTH maximum amount of force a muscle can generate once heavy weight 1-5 reps 80% of 1 rep max ex: squat 1 rep max MUSCULAR ENDURANCE ability to repeat an exercise without trying moderate weight 12-20+ reps 30-50% of 1 rep max ex: 50 push-ups in a row BENEFITS useful for everyday tasks participation in everyday activities with less stress improved physical performance protection from injury increased metabolic rate maintenance of bone mineral density improve body image 5 Dela Cruz, Cheri