P.E Midterm Exam Coverage PDF

P.E Midterm Exam Reviewer Physical Activity Overview PHYSICAL ACTIVITY often describes as any form of movement, including activities involving small to larger skeletal muscle groups in the human system. Types of Physical Activity a) AEROBIC - this activity requires more oxygen from light to m...

P.E Midterm Exam Reviewer Physical Activity Overview PHYSICAL ACTIVITY often describes as any form of movement, including activities involving small to larger skeletal muscle groups in the human system. Types of Physical Activity a) AEROBIC - this activity requires more oxygen from light to moderate vigorous physical activity. (e.g., forms in dancing). b) ANAEROBIC - unlike aerobic exercise, anaerobic requires less oxygen in take in breakdown of the energy sources in the body. c) LIFESTYLE - this activity is always done by all or typically performed on a routine basis (e.g., running, walking, cleaning the house). d) RECREATIONAL - any form of play with structured or unstructured rules for the purpose of recreation or fun. e) SPORTS - this activity involves structured rules to follow and can also be played in a competitive or recreational game. In doing physical activity alone does not guarantee you in achieving your desire fitness, you need to plan for your diet and have a tract of your physical activity engagements. Thus, fitness and health should be together in achieving your desire fitness goal. EXERCISE is a planned activity, repetitive, and varied under physical activity. Exercises can be aerobic or anerobic exercises. When doing exercises, you must plan it out well or consult a practitioner or physician first to know your limits and to be aware of the effects or benefits in the human body. FITNESS is a state in which individuals health traits and habits improve the quality of their lives. Physical exercise helps people achieve fitness. Overview: Meaning of Physical Education PHYSICAL EDUCATION is an educational discipline that encompasses planned, structured, and purposeful activities aimed at developing students’ physical fitness, motor skills, and overall well-being. It involves the acquisition of knowledge, skills, and attitudes related to physical activities, sports, and healthy lifestyle choices. The primary objective of Physical Education is to promote lifelong physical fitness and encourage students to adopt an active and healthy lifestyle. United Nations Educational, Scientific and Cultural Organization (UNESCO) acknowledges the significance of physical education as a vital element within a comprehensive education system. It assumes a pivotal role in fostering the overall development of learners, encompassing their physical, mental, social, and emotional well-being. The primary objectives of physical education encompass enhancing students’ physical fitness, refining their motor skills, and promoting their general welfare. Additionally, it seeks to instill essential values like teamwork, discipline, and fair play. Essential Components/Goals of Physical Education The goals of physical education cover a wide spectrum of aims and results, with the purpose of enhancing physical, mental, social, and emotional well-being through engagement in physical activities and motion. The specific objectives may differ depending on the educational level, cultural setting, and the overall vision of the physical education curriculum. Here are several typical objectives of physical education: a) PHYSICAL FITNESS: To improve and maintain physical fitness, including cardiovascular endurance, muscular strength, flexibility, and body composition. b) MOTOR SKILLS DEVELOPMENT: To enhance fundamental motor skills and movement patterns, such as running, jumping, throwing, catching, and balancing. c) HEALTH AWARENESS: To raise awareness about the importance of leading a healthy and active lifestyle, including the benefits of regular physical activity and proper nutrition. d) SPORTS SKILLS AND TECHNIQUES: To teach the skills, rules, and strategies of various sports and games. e) PERSONAL AND SOCIAL RESPONSIBILITY: To foster personal and social responsibility during physical activity, promoting good sportsmanship, teamwork, and respect for others.  f) SAFETY AND INJURY PREVENTION: To educate students on safe practices during physical activities and promote injury prevention. g) BODY AWARENESS AND SELF-ESTEEM: To help students develop a positive body image, self-confidence, and self-esteem through physical activity. h) COGNITIVE DEVELOPMENT: To enhance cognitive skills, such as problem- solving. Decision-making, and critical thinking, through movement-based activities. i) STRESS REDUCTION: To provide an outlet for stress reduction and mental relaxation through physical activity. j) LIFELONG PHYSICAL ACTIVITY: To encourage a lifelong commitment to physical activity and active living beyond formal education. k) CULTURAL AWARENESS: To introduce students to various traditional and contemporary physical activities from different cultures and backgrounds. l) ADAPTED PHYSICAL EDUCATION: To cater to the needs of students with disabilities and ensure inclusive participation in physical activities. m) PERSONAL GOAL SETTING: To help students set and achieve personal fitness and wellness goals. n) POSITIVE SOCIAL INTERACTION: To promote positive social interactions and the development of communication and teamwork skills. o) PHYSICAL LITERACY: To develop physical literacy, which involves the ability to move with competence and confidence in a wide variety of physical activities. Legal Bases of Physical Education The Article XIV of the 1987 Constitution of the Philippines deals with education, science, and technology, and it outlines the principles and provisions related to the educational system in the country. Specifically, the Section 19, Article XIV of the 1987 Philippine Constitution provides the legal basis for physical education: “[t]he 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. All educational institutions shall undertake regular sports activities throughout the country in cooperation with athletic clubs and other sectors.” Republic Act No. 9155 otherwise known as the “Governance of Basic Education Act of 2001” and Republic Act No. 5708 or “The Schools Physical Education And Sports Development Act of 1969” also provide that integrated physical education and school sports and physical fitness program shall remain part of the basic education curriculum and shall be undertaken by the Department of Education. 1. HEALTH-RELATED FITNESS components encompass elements of physical fitness that have a direct connection to preserving and enhancing overall health and well-being. These aspects are commonly categorized into five primary groups: CARDIOVASCULAR ENDURANCE: Denotes the capacity of the heart, lungs, and circulatory system to supply oxygen and nutrients to active muscles during extended physical activity. It is also known as aerobic fitness. Enhanced cardiovascular endurance is linked to a decreased likelihood of cardiovascular diseases and heightened stamina for daily tasks. MUSCULAR STRENGTH: Pertains to the utmost force a muscle or muscle group can generate during a singular contraction. Regular strength training can boost muscular strength, leading to better posture, bone health, and overall physical power. MUSCULAR ENDURANCE: Muscular endurance represents the ability of muscles to maintain repetitive contractions over a prolonged duration. It is vital for activities such as maintaining proper posture and engaging in repetitive movements like cycling or swimming. FLEXIBILITY: Refers to the range of motion of joints and muscles. Improved flexibility is associated with a reduced risk of injuries, improved posture, and enhanced functional movements. BODY COMPOSITION: Signifies the proportion of body fat and lean body mass (comprising muscles, bones, and organs) in the body. Maintaining a healthy body composition, with an appropriate ratio of lean body mass to body fat, is crucial for overall health and lowering the risk of chronic illnesses. 2. SKILL-RELATED FITNESS pertains to a collection of physical qualities and capabilities that have a direct correlation with one’s performance in sports, athletic endeavors, and other activities involving movement. In contrast to health-related fitness components, which primarily aim to enhance general well-being, skill-related fitness components concentrate on refining specific physical skills to enhance athletic prowess and movement proficiency. The commonly recognized skill-related fitness components include: AGILITY is the capacity to change direction swiftly and accurately, which holds significant importance in sports that necessitate rapid changes in movement direction, like soccer, basketball, and tennis. COORDINATION refers to effectively synchronizing movements of different body parts, playing a crucial role in executing precise movements and complex motor skills, as seen in activities such as gymnastics and dancing. BALANCE involves maintaining stability while stationary or in motion, making it essential for activities like yoga, surfing, and gymnastics. POWER combines strength and speed to perform explosive movements, proving indispensable in sports like weightlifting, sprinting, and jumping events. REACTION TIME denotes the speed at which an individual responds to stimuli, playing a critical role in sports that demand rapid decision-making, such as baseball, hockey, and martial arts. SPEED represents the ability to execute movements rapidly, proving crucial in various sports like track and field events, soccer, and basketball. Benefits of Health-Related Fitness: a) CARDIOVASCULAR HEALTH: Regular cardiovascular exercises, such as running or swimming, improve heart and lung function, reduce the risk of cardiovascular diseases, and enhance overall endurance. b) WEIGHT MANAGEMENT: Engaging in physical activities helps in weight management by burning calories and maintaining a healthy body weight. c) MUSCULAR STRENGTH AND ENDURANCE: Strength training exercises enhance muscular strength and endurance, leading to better posture, reduced risk of injuries, and improved daily activities. d) FLEXIBILITY: Stretching exercises improve flexibility, promoting better joint mobility and reducing the likelihood of injuries. e) BONE HEALTH: Weight-bearing exercises like walking or dancing promote bone density, reducing the risk of osteoporosis and fractures. Benefits of Skill-Related Fitness: a) ATHLETIC PERFORMANCE: Developing skill-related fitness components like agility, coordination, and power enhances athletic performance and proficiency in sports.  b) INJURY PREVENTION: Improved balance, coordination, and reaction time help in preventing injuries during physical activities. c) FUNCTIONAL MOVEMENT: Skill-related fitness components contribute to better functional movement, making everyday tasks easier to perform. d) VERSATILITY: Developing various skill-related fitness components enables individuals to engage in a broader range of physical activities and sports. e) COGNITIVE BENEFITS: Skill-related fitness training involves complex movements, which can positively influence cognitive abilities such as decision- making and reaction time.. In summary, health-related fitness focuses on promoting overall physical health and well-being, while skill-related fitness emphasizes specific physical abilities that enhance athletic performance and movement proficiency. Incorporating both types of fitness into one’s routine can lead to a balanced and well-rounded approach to physical fitness. 1) Body Mass Index BMI is a commonly employed method for evaluating body weight in relation to height and is frequently utilized to categorize individuals based on different weight ranges. The BMI formula is as follows: BMI = Weight (kg) / height (m)2 2) Waist-to-Hip Ratio Calculating the Waist-to-Hip Ratio (WHR) involves measuring the circumference of your waist and hips and then performing a simple mathematical calculation. WHR = waist circumference/ hip circumference 3) 3-Minute Step Test The 3-Minute Step Test is a simple fitness assessment that helps estimate cardiovascular endurance. 4) Sit and Reach The Sit and Reach Test is a common fitness assessment used to measure flexibility, particularly in the hamstrings and lower back. 5) Push-Up Performing push-ups is a classic bodyweight exercise that targets the upper body, particularly the chest, shoulders, and triceps.  6) Plank Test The Plank Test is a popular fitness assessment that measures core strength and muscular endurance. It involves holding a plank position for as long as possible. Exercise Prescription 1) Principles of Training The principles of training are fundamental guidelines and concepts that govern the design and implementation of effective and safe exercise programs. These principles provide a framework for individuals, fitness professionals, and athletes to optimize. Training outcomes and achieve their fitness goals. Here are the key principles of training: a. OVERLOAD - The principle of overload states that for improvements in physical fitness and performance to occur, an individual must progressively increase the demands placed on their body during exercise. This means that the body needs to be challenged beyond its current capacity in terms of intensity, duration, or frequency of training. When the body encounters this increased demand, it responds by making specific adaptations to meet the new requirements. Over time, these adaptations lead to improvements in various fitness components, such as strength, endurance, flexibility, and cardiovascular fitness. b. PROGRESSION - The principle of progression in exercise is a guideline that emphasizes the importance of gradually increasing the intensity, duration, or frequency of physical activity to achieve optimal fitness gains while minimizing the risk of injury or burnout. This principle recognizes that the body needs time to adapt to new challenges and progressing too quickly can lead to overtraining and setbacks. c. VARIETY - The principle of variety in exercise emphasizes the importance of incorporating a diverse range of exercises and activities into a fitness routine. By regularly changing the type, intensity, and mode of exercise, individuals can prevent boredom, reduce the risk of overuse injuries, and continuously challenge different muscle groups and energy systems. d. SPECIFICITY - The principle of specificity, also known as the principle of specificity of training, is a fundamental concept in exercise science and training. It states that training adaptations and improvements in physical fitness are specific to the type of exercise or activity performed. In other words, the body will adapt to the demands placed on it during exercise. To achieve specific fitness goals, individuals should focus on exercises and activities that target the desired fitness components or skills.  e. REVERSIBILITY - The principle of reversibility, also known as the principle of detraining, is an important concept in exercise science. It states that the physiological adaptations gained through training are not permanent and will gradually diminish or reverse when training is discontinued or reduced in intensity or frequency. In other words, “use it or lose it” applies to the body’s response to exercise. Warm-up & Cool-Down. The WARM-UP is a period of low to moderate-intensity exercise or activity that precedes the main workout. Its primary purpose is to prepare the body for more intense exercise by gradually increasing heart rate, circulation, and body temperature. A proper warm-up can help improve exercise performance, prevent injuries, and mentally prepare the individual for the upcoming physical activity. However, cool-down is a period of gradually decreasing exercise intensity and performing gentle stretching after the main workout. It allows the body to gradually return to its resting state and aids in the recovery process. COOLING DOWN helps reduce the risk of muscle soreness and stiffness, prevents post-exercise dizziness, and promotes relaxation. NON-LOCOMOTOR SKILLS, also known as stability or balance skills, refer to movements that are performed while the body remains stationary. These skills are essential for body control, balance, and coordination. They provide the foundation for a wide range of physical activities and are often taught in physical education and early Bracing childhood development programs (Stodden et al., 2019). 1. THE CORE SKILLS Bracing the core is a crucial component of non-locomotor skills, especially those that involve stability, balance, and body control. The core refers to the muscles in the abdomen, lower back, and pelvis, and bracing it involves engaging these muscles to create a stable and supportive base for movement or maintaining a stationary position. a. FOREARM PLANK is an excellent non-locomotor exercise that primarily targets. The core muscles, including the rectus abdominis, transverse abdominis, and obliques. It is a variation of the traditional plank, where you support your body weight on your forearms and toes, maintaining a straight line from head to heels.  b. SIDE PLANK is another effective non-locomotor exercise that targets the core muscles, especially the obliques, along with the shoulders, hips, and legs. It is a variation of the traditional plank, but in this position, you support your body weight on one forearm and the side of your foot. 2. DEADBUG Deadbug exercises are a popular and effective core workout that helps improve stability and coordination. They are called “deadbugs” because the movements resemble a bug lying on its back with its legs in the air. Deadbug exercises primarily engage the core muscles, including the rectus abdominis, transverse abdominis, and obliques. 3. BIRD DOG The Bird Dog series is a group of exercises that target the core muscles, lower back, glutes, and shoulders while also enhancing stability and balance. These exercises are often used in physical therapy and fitness training to improve spinal alignment and strengthen the muscles that support the spine. The series is named “Bird Dog” because the movements resemble a dog pointing and a bird extending its wings simultaneously. a. BIRD DOG BASIC b. BIRD DOG WITH A TWIST c. BIRD DOG WITH ELBOW TO KNEE 4. PRESS UP & SCAPULAR SKILLS The press-up, also commonly known as the push-up, is a classic bodyweight exercise that targets the upper body muscles, primarily the chest, shoulders, and triceps. It is one of the most versatile and effective exercises for building upper body strength and can be performed anywhere without the need for any equipment. Press-ups can be modified to suit different fitness levels. Beginners can perform push-ups with their knees on the ground instead of their toes, which reduces the resistance and makes the exercise more accessible. More advanced variations include narrow-grip push-ups, wide-grip push-ups, decline push- ups, and plyometric (clap) push-ups (Hwang et al., 2016). a. PUSH-UPS are an effective upper body and core strengthening exercise that can be incorporated into various workout routines. They can be part of a bodyweight workout, a strength training routine, or a full-body workout  session. As you get stronger, you can increase the number of repetitions or try more challenging variations, such as decline push-ups, diamond push-ups, or plyometric push-ups. b. KNEELING PUSH-UPS kneeling push-ups are an excellent choice for beginners, individuals recovering from injuries, or anyone looking to improve their upper body strength gradually. They are also a valuable variation for people of all fitness levels as part of a comprehensive strength training routine. As with any exercise, focus on maintaining proper form, and if you are new to push-ups or have any concerns, consider seeking guidance from a fitness professional to ensure you perform them correctly and safely. 5. SQUAT SERIES The squat series consists of various squat variations that target different muscle groups and challenge the lower body in different ways. Squats are fundamental compound exercises that engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. a. BODYWEIGHT SQUAT b. GOBLET SQUAT c. JUMP SQUAT Non-locomotor skills are fundamental movements that involve body stability, balance, and control without significant movement from one place to another. These skills are essential for overall physical development, coordination, and body awareness. They serve as the building blocks for various physical activities and sports. Here are some of the benefits of non-locomotor skills: 1) IMPROVED CORE STABILITY: Non-locomotor movements, such as balancing and holding static positions, require engagement of the core muscles. Regular practice of these skills helps strengthen the core, leading to better posture and stability. 2) ENHANCED BALANCE AND COORDINATION: Non-locomotor skills involve maintaining equilibrium and controlling body movements. Practicing these skills helps improve balance and coordination, which are crucial for daily activities and sports performance. 3) INCREASED BODY AWARENESS: Non-locomotor skills require individuals to be mindful of their body position and movement. This increased body awareness can lead to better proprioception and a greater sense of body control. 4) DEVELOPMENT OF SPATIAL AWARENESS: Non-locomotor movements often involve understanding the body’s position in space. This helps individuals navigate their environment more effectively. 5) BETTER POSTURAL CONTROL: Performing non-locomotor movements requires individuals to maintain proper alignment and posture. Consistent practice can lead to improved postural control and reduced risk of postural issues. 6) PREPARATION FOR LOCOMOTOR SKILLS: Non-locomotor skills are foundational for developing more complex movements, such as walking, running, and jumping. Mastering non-locomotor skills helps individuals progress to locomotor skills with greater ease. 7) INCORPORATION INTO EXERCISE AND PHYSICAL THERAPY: Non- locomotor skills are often used in exercise programs, fitness classes, and physical therapy to build foundational strength, stability, and balance. LOCOMOTOR SKILLS Fundamental motions that entail getting from one location to another are called locomotor skills. These abilities are crucial for children’s physical development and are crucial for effective mobility in general. Locomotor abilities provide the foundation for more complicated motions and sports activities, and they are essential for physical development. They support the growth of an active and healthy lifestyle as well as general movement competence and coordination. Here are some examples of locomotor skills: a. CRAWL AND CREEP are important locomotor skills that infants typically develop during their early stages of movement development. These skills involve moving on the hands and knees (crawling) or moving on the hands and abdomen with the body close to the ground (creeping). b. LANDING AND JUMPING are fundamental locomotor skills that involve propelling the body off the ground and safely returning to the ground. Proper technique and body control are important to reduce the risk of injury and enhance performance. c. THROWING skills can refer to a variety of activities, such as throwing a ball, throwing a frisbee, or even throwing a punch in martial arts. d. LINEAR MOVEMENTS (Hop, Skip, Leap, Jog, & Run) refers to the motion of an object in a straight line, with consistent speed and direction. This type of movement is common in various fields, from physics and engineering to sports and everyday activities.  ❖ HOP/HOPPING is a form of movement where an individual propels themselves off the ground using one leg while keeping the other leg raised. It is commonly used in various sports, exercises, and activities. ❖ SKIP is a rhythmic and dynamic form of movement that involves hopping or jumping on one foot while the other foot is briefly lifted off the ground. Skipping can be used for exercise, warming up, or as a playful activity. ❖ LEAP is a dynamic and powerful movement that involves jumping forward or upward, often with a combination of speed and elevation. It is commonly used in sports, dance, and various physical activities. ❖ JOG/JOGGING is a moderate-intensity aerobic exercise that involves running at a slower and more relaxed pace than sprinting. It is a popular form of cardiovascular activity that offers numerous health benefits. ❖ RUN/RUNNING is a form of locomotion that involves moving swiftly on foot by rapidly alternating between steps. It can vary in intensity from a leisurely jog to a competitive sprint. Running is a popular cardiovascular exercise and is often used for recreation, fitness, and competition. e. LATERAL MOVEMENTS (Slide, Shuffle & Grapevine) refers to the side-to-side motion of an individual, often involving steps or strides in a horizontal direction. It is a fundamental movement pattern used in various sports, dance, fitness activities, and daily life (Half & Triplett, 2016). ❖ SLIDE is a lateral movement involving a step followed by a slide of the trailing foot. Example: Ice skating, wiping the floor using the feet, etc. ❖ SHUFFLE is a lateral locomotor movement that involves moving sideways by sliding the leading foot to the side, followed by the trailing foot. This movement is commonly used in sports, dance, and fitness activities to change direction while maintaining a low center of gravity and balance. ❖ GRAPEVINE is a lateral movement pattern commonly used in dance, aerobics, and other fitness activities. It involves a series of steps that cross in front and behind each other, creating a crisscross pattern. The grapevine movement is often used to transition gracefully across the floor while maintaining a rhythmic and flowing motion.