PE1 Midterm Reviewer PDF

**FITNESS -- is the ability to live a healthy, satisfying and useful life** **PHYSICAL FITNESS -- refers to the ability to perform one's daily task efficiently without undue fatigue and with extra reserve energy in case of emergency** **SOCIAL FITNESS -- refers to the ability of the individual to...

**FITNESS -- is the ability to live a healthy, satisfying and useful life** **PHYSICAL FITNESS -- refers to the ability to perform one's daily task efficiently without undue fatigue and with extra reserve energy in case of emergency** **SOCIAL FITNESS -- refers to the ability of the individual to mingle with all kinds of people.** **EMOTIONAL FITNESS -- is the ability to control one's feelings and emotions.** **MENTAL FITNESS -- refers to the ability to solve one's daily life problems** **\ ** **CATEGORIES OF PHYSICAL FITNESS** A. **HEALTH RELATED PHYSICAL FITNESS** 1. Body Composition: pertains to the relative amounts of muscle, fat, bone and other vital parts of the body. Ideal percentage for men is between 12 -- 16% and for women 15- 20%. People with a high % of body fat are more likely to be ill resulting to a higher death rate among them. 2. Cardio Vascular Fitness: relates to the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. 3. Flexibility: refers to the range of motion available at a joint, the quality of plasticity, body flexibility is achieved through stretching specific segments of the body. 1. Flexion -- bending a body segment 2. Extension -- straightening a body segment 3. Abduction -- moving a limb away from the body 4. Adduction -- moving a limb toward the body 4. Muscular Strength: refers to the ability of the muscle to exert force against a resistance, the capacity to sustain the application of force without yielding or breaking. 5. Muscular Endurance: refers to the muscle ability to continue to perform without fatigue, is the ability to sustain long continued contractions where a number of muscle group are used. B. **SKILL-RELATED FITNESS** 1. Agility: pertains to the ability to rapidly change position of the entire body in space with speed and accuracy, the ability to change direction or position with quickness and lightness of movement. 2. Balance: the ability to control organic equipment neuro-muscularly pertains to the maintenance of equilibrium while stationary or moving. 3. Coordination: is a skill-related component of physical fitness that refers to the ability to use the senses as sight and hearing, together with other body parts in performing motor tasks smoothly and accurately, like eye and hand coordination while catching the ball 4. Power: is a skill-related component of physical fitness that refers to the rate at which one can perform work. Power is considered to be a combination of strength and speed. It is also defined as the ability to exert muscle force quickly. For this reason, Power is combination of skill and health-related physical fitness. 5. Speed: a skill-related component of physical fitness that refers to the ability to perform a movement within a short period of time. There are many types of speed such as running speed, swimming speed and speed of hand or foot movement to name but a few. 6. Reaction time: is a skill-related component of physical that refers to the time elapsed between stimulation and beginning to the reaction to it. An example of reaction time is moving one foot from the accelerator to the brake pedal when reacting to as stimulating. PHYSICAL FITNESS TEST BATTERY COMPONENT BEING TESTED 1. Standing long jump leg strength and power 2. Curls-up abdominal strength and endurance 3. 100 m sprint speed 4. Pull-ups arm stretch & endurance 5. Shuttle run agility 6. Sit & Reach trance flexibility 7. 1000m run cardio-respiratory endurance **HEALTH BENEFITS OF PHYSICAL FITNESS** Young and adults can avoid the lack of physical activity which may be considered a major cause of health problems. John Abdo identified the benefits fitness 1. Increasing fitness improves energy. It is necessary to inform the students that when they adopt a more physically active lifestyle, gradually, they will begin to feel better, and their body will tend to burn fat faster and they will lose weight. This increased energy transfer allows the person to more productive at work and at home. However, others may disagree because in the beginning of an exercise program, they usually experience soreness and tiredness. Thus, they almost want to discontinue the fitness program. 2. Increasing fitness helps a person think better even when stressed. Use the following information to explain this complex process, when we stressed, our heart beats faster, we start to sweat band breathe harder. If our body is not used to those changes, we tend to have a hard time thinking and handling the pressure. Those who are physically active experience the same changes in their body. During active play or mental work, the person may experience increase heart rate or irregular breathing. When a person is fit, he is more likely to engage in more physical activities which may result to bodily changes which are favorable to improve one's health and to cope up with stress. A physical fit body and healthy state of mind will assure work performance. 3. Increasing fitness improves body muscle and bones. Strong muscles and bones are necessary to improve performance and decrease chances of injury especially to those whose work requires physical exertion. 4. Increasing fitness improves the heart and lungs. If your heart and lungs are accustomed to physical activities. You can actively and confidently go up a flight of stairs, walk more than a mile or lift a few heavy boxes. 5. Increasing fitness improves your looks. As mentioned previously, improving your fitness may lead one to drop a few inches around the waist and look healthier. This may give a person more confident to continue engaging in exercise. People who are obese tend to feel uncomfortable when exercising and lose their motivation. Remember, every little bit helps. **BODY MOVEMENTS** **Week 7 - 8** **SET YOUR GOALS** **At the end of the lesson, students are expected to:** 1. Enumerate and describe the different types of body movements 2. Execute correctly the different axial and locomotor movements 3. Make a simple exercise routine with the combination of axial and locomotor movements 4. Perform the routine enthusiastically **Movement is any change in the position of the body in space.** TWO TYPES OF BODY MOVEMENTS 1. Axial Movements -- are movements done by a part or several parts of body in stationary place. 1. Bend or Flex -- to move the body or a part of the body around a wide axis 2. Lift/Rise -- to elevate a part of the body to a desired level 3. Stretch, Extend, and Straighten -- to lengthen a part of the body 4. Twist -- to move a body around a long axis 5. Circle -- to move a body around a point 6. Swing -- to move continuously from one point to the other 7. Turn, Rotate -- to change directions to move around an axis 2. Locomotor Movements -- are movements that bring the performer from one place to another 1. Walk -- is a series of steps in all directions 2. Run -- is to walk with longer strides with a push-off by the foot suspends the body momentarily in the air 3. Hop -- is to spring one foot and to land on the same foot 4. Skip -- is to step and hop with the same foot in one count 5. Leap -- is to spring on one both feet and to land on the other foot 6. Jump -- is to spring on both feet and to land on one or both feet 7. Slide -- is to glide the foot right and left along a smooth surface DIRECTION OF MOVEMENTS There are different movements done in several direction 1. Forward 2. Backward 3. Sideward 4. Upward 5. Downward 6. Diagonal or Oblique 7. Clockwise 8. Counter clockwise **MIDTERM EXAMINATION**