P.E. and Health Review Points PDF

Pointers to Review in P. E. @ Health FOODS FUELS FOR ENERGY Carbohydrates - are a major source of energy for the body and come in various forms. They can be obtained from both starch and sugar resources. Glucose - the main type of sugar in the blood and is the major so...

Pointers to Review in P. E. @ Health FOODS FUELS FOR ENERGY Carbohydrates - are a major source of energy for the body and come in various forms. They can be obtained from both starch and sugar resources. Glucose - the main type of sugar in the blood and is the major source of energy for the body's cells Glycogen - The stored form of glucose that's made up of many connected glucose molecules. Fats - provide another source of heat and energy and help the body store vitamins. They found in meats, butter, cream, cheese, margarine and other vegetable oils. Proteins - Essential for building and repairing tissues they help muscles, organs and other cells. They can be obtained from meats, fish, eggs, milk, cheese and peas. ENERGY SYSTEM ATP or Adenosine Triphosphate - is the energy fuel of the body for all its functions, such as the manufacture and repair tissues, production of hormones, digestions and transmission of nerve impulses. Glycolytic System - Breaks down glucose to produce ATP, providing quick energy, but with limited capacity. Oxidative System - Utilizes oxygen to generate ATP efficiently, providing sustained energy for long duration activities. ENERGY - The capacity or the ability to do work Nutrition Strategies for Optimal Performance Fuel Your Body - Consume balanced meals with complex carbohydrates, lean proteins, and healthy fats. Stay Hydrated - Drink plenty of water throughout the day, especially before, during, and after exercise. Timing Matters - Eat a nutritious meal 2-3 hours before exercise and a snack within 30 minutes after. Supplement Wisely - Consider protein shakes or other supplements to aid recovery and support muscle growth. Aerobic Exercise - also known as cardio is a term meaning exercise “with oxygen”. “With oxygen” means that breathing controls the amount of oxygen taken in that can help the muscles burn, fuel, and move Anaerobic Exercise - is a high-intensity workout performed over short periods of time where the body’s need for oxygen exceeds its supply of oxygen. The term anaerobic means ”without air”. BENEFITS OF AEROBIC EXERCISE It decreases the risk of heart disease. It lowers blood pressure. Improves lung function. Assists in weight loss. BENEFITS OF ANAEROBIC EXERCISE Developing stronger muscles Increasing your volume of oxygen intake Increasing you endurance and ability to fight fatigue Duration - Aerobic exercise is longer, while anaerobic is shorter but more intense. Energy Source - Aerobic uses oxygen, while anaerobic relies on stored energy in the muscles. Recovery - Aerobic allows for longer, less intense workouts, while anaerobic requires more rest between sets. MANAGING STRESS TROUGH DANCE Escape from daily worries….. Physical activity ……. Creative expression ……… Mindfulness ….. Physical and Mental Benefits of Dancing Creating a supportive Dance Environment Music Positive attitude Self-acceptance HEALTH AND SKILL RELATED FITNESS Physical Fitness Test - is a set of measures designed to determine a student’s level of physical fitness. It is intended to test two categories of physical fitness commonly referred to as “health-related” and “skill related”. Health related fitness - is about enhancing your overall wellbeing through physical activity. It involves improving your physical capabilities to support a healthier and more active lifestyle. Foundation for Health - Health-related fitness is the foundation for a healthy and fulfilling life. It enables you to perform daily activities with ease, reduce the risk of chronic diseases, and improve your overall well-being. Beyond Aesthetics - Unlike fitness for sports performance, health-related fitness focuses on improving your physical capabilities for daily life and long-term health, not just achieving a certain appearance. HEALTH RELATED FITNESS COMPONENTS CARDIOVASCULAR / CARDIOREPIRATORY ENDURANCE This refers to the ability of your heart, lungs, and blood vessels to efficiently deliver oxygen to your muscles during sustained physical activity. Heart Health - Improved cardiovascular endurance strengthens your heart, allowing it to pump blood more efficiently, reducing the risk of heart disease and stroke Energy Levels Increased cardiovascular endurance improves your body's ability to use oxygen, resulting in higher energy levels and reduced fatigue during daily activities. MUSCULAR STRENGTH - Physical strength is the measure of a human's exertion of force on physical objects. Refers to the maximum force your muscles can generate. MUSCULAR ENDURANCE - Muscular endurance allows you to sustain repeated muscle contractions for longer periods, essential for performing tasks that require sustained effort, such as carrying groceries or climbing stairs. FLEXIBILITY - is the ability to bend, twist, reach and move the joints easily. Improved Range of Motion Flexibility allows for greater range of motion in your joints, improving your ability to move freely and comfortably. Injury Prevention Flexible muscles are less prone to injuries, as they can better absorb shock and adapt to different movements. BODY COMPOSITION Body composition refers to the relative proportions of fat and lean mass (muscle, bone, and water) in your body. Body Mass Index Normal weight Under weight Over weight obessed Improving Health-Related Fitness BALANCE DIET Consume a nutritious diet rich in fruits, vegetables, lean proteins, and whole grains to support your overall health and fitness goals. FLEXIBILITY EXERCISES Incorporate stretching routines into your daily routine, such as yoga, Pilates, or dynamic stretches, to improve flexibility and range of motion. STRENGTH TRAINING Lift weights, use resistance bands, or perform bodyweight exercises to build muscle strength and endurance. IMPROVE HEARTH Engaging in activities that elevate your heart rate, such as running, swimming, or cycling, is crucial for improving cardiovascular endurance. SKILL RELATED FITNESS Skill-related fitness refers to the abilities that are needed to perform successfully in sports and other activities. These abilities are developed through practice and training. AGILTY The ability to react quickly and adjust to changing situations. Quick Reactions the ability to react quickly and adjust to changing situations Body Control Maintaining control over the body during rapid changes in direction. BALANCE maintaining equilibrium while stationary or moving. Static Balance Maintaining equilibrium while standing still. Dynamic Balance Maintaining balance while moving. COORDINATION The ability to use different body parts together smoothly and efficiently. Intermuscular Coordination Different muscle groups working together effectively Intramuscular Coordination Individual muscles working in unison. Eye - Hand Coordination The ability to use the eyes and hands together smoothly. POWER the ability to generate a high amount of force in a short period of time. Strength the ability to exert force against resistance. Speed the ability to move quickly Explosiveness the ability to generate maximum force in a short period of time. Reaction Time the quickness with which an individual can respond to a stimulus Stimulus Recognition The ability to perceive a signal or stimulus. Muscle Response The time it takes the muscles to initiate a response. Information Processing The time it takes the brain to interpret the stimulus. Speed The capacity to move quickly across the ground or cover a distance in a short amount of time. Running Speed The ability to move the body quickly over a distance. Reaction Speed The time it takes to react to a stimulus and initiate movement. Importance of Skill Related Fitness Enhanced Performance It helps individuals excel in sports and physical activities, improving their overall performance. Reduced Risk of Injury Strong skill-related fitness can decrease the chances of injuries during physical activities. Improved Coordination It enhances coordination and control, allowing for smoother and more efficient movements. Increased Confidence Mastering skill-related components boosts confidence and encourages participation in physical activities. HEALTH-RELATED health-related fitness focuses on overall well-being SKILL-RELATED skill-related fitness encompasses the specific abilities that enable athletic excellence.