PE Reviewer - Q1 PDF

*PHYSICAL EDUCATION & HEALTH* **LESSON 1: Exercise for Fitness** **Physical Activity -** bodily movement caused by muscular contradictions that result in the expenditure of energy. **Exercise -** planned program of physical activities usually designed to improve physical fitness **Health Agencie...

*PHYSICAL EDUCATION & HEALTH* **LESSON 1: Exercise for Fitness** **Physical Activity -** bodily movement caused by muscular contradictions that result in the expenditure of energy. **Exercise -** planned program of physical activities usually designed to improve physical fitness **Health Agencies:** Department of Health (DOH) World Health Organization (WHO) **Health Programs:** \* HATAW \* E-di Exercise \* Mag-HL Tayo \* Go4Health **Health Related Components:** \* Aerobic Capacity \* Muscular Strength \* Muscular Endurance \* Flexibility \* Body Composition **Types of Exercise:** **\* Resistance Exercise** \- barbell, TRX (Total Resistance Training), Thera-band, and resistance machines **\* Aerobic Exercise** \- swimming, biking, running, and dancing **\* Stretching Exercise** \- statistic stretching, ballistic stretching, and dynamic stretching **Adaptation that will occur as a result of Aerobic Exercise:** \- will stimulate changes in various and tissues of the body, but it's more emphasized in the cardiovascular system **Adaptation that will occur as a result of Resistance Exercise:** \- commonly found in the nervous and musculoskeletal system **The Importance of of Flexibility Exercise:** \- improves the range of motion around the joints \- helps correct muscle imbalance and improve posture *QUARTER 1* **LESSON 2: Exercise Program Design** **Principles of Exercise Training:** **\* Overload -** work harder that what it used to in order for it to adapt **\* Progression -** body should experience a gradual increase in workload **\* Specificity -** body will adopt specifically to the workload **\* Individuality -** no two persons are the same and their rate of adaptation to the same workload differs **\* Reversibility -** another way of stating the principle of disuse **FITT-VP** **\* Frequency -** current fitness level and the type of activity performed **\* Intensity -** the most important training variable to facilitate the adaptive response **\* Time -** duration of an exercise is influenced by the intensity and type of activity performed **\* Type -** influenced by the fitness goal and the current fitness level **\* Volume -** total amount of work should be sufficient **\* Progression -** adjusting the frequency, intensity, and time until the fitness goal has been achieved **LESSON 3: Forms of Exercise Training** **\* Aerobic Training -** the body relies on a combination of fat and carbohydrates for energy **\* Resistance Training -** increases muscle strength by making your muscles work against a weight or force **\* Flexibility Training -** stretches your muscles and can help your body move and bend easier