PEH 1st Mid Sem PDF

**RESPIRATION** ***[Respiration]*** - process of breathing \- inhaling of oxygen and exhaling of carbon dioxide \- cells using oxygen to break down sugar and obtain energy **PROCESS:** \- **muscles** break down ***[glucose]***; form of sugar \- **muscles** burn glucose for energy that require...

**RESPIRATION** ***[Respiration]*** - process of breathing \- inhaling of oxygen and exhaling of carbon dioxide \- cells using oxygen to break down sugar and obtain energy **PROCESS:** \- **muscles** break down ***[glucose]***; form of sugar \- **muscles** burn glucose for energy that require *[oxygen]* \- **muscle contraction** is available when glucose turns into energy \- **muscle contraction** *[partially]* uses energy for necessary movement while *[most]* energy are released as **heat** to keep the body warm \- **carbon dioxide & water** are wastes from glucose breakdown \- **carbon dioxide & water vapor** are exhaled by *[lungs]* \- **amount of glucose** **used** varies by the activity **FITT PRINCIPLE** ***[Exercise]*** - physical activities or bodily movements performed to maintain physical fitness & overall health wellness ***[Fitness]*** - possessing a healthy mind & body \- state or quality of being fit \- person is *[fit]* when they can *[adapt and cope holistically in whatever situation]* \- covers **physical**, **emotional**, **mental**, **social** & **spiritual** aspects ***[FITT]*** - stands for *[frequency, intensity time & type]* \- designed exercise program according to their **needs and abilities** \- considers the quality of the FITT type of activities according to their body's needs = **[Frequency]** - how many number of days or weeks the exercise is performed = **[Intensity]** - how hard an exercise is = **[Time]** - duration of exercise = **[Type]** - specific exercise used **FACTORS FOR EXERCISE PROGRAMS** 1. ***Personal Goal/s*** - things that one wants to achieve in the task \- may include *[losing weight], [gaining endurance], or [increasing strength]* 2. ***SMART criteria*** - acronym of *[specific, measurable, achievable, realistic & time-bound]* \- followed for effective accomplishment 3. ***FITT principle*** - used to attain fitness goals while avoiding injury upon doing exercises \- **frequency** must depend on the *[type & intensity]* **OTHERS:** ***Borg Rating of Perceived Exertion*** - a scale with direct relation to one's heart rate, breathing, perspiration & muscle movement \- **Scaling:** = ***6 to 20*** \- **6**; no exertion \- **7**; extremely light \- **8-11**; light \- **12-14**; moderate \- **15-18**; vigorous \- **19**; extremely vigorous \- **20**; maximum exertion = ***0 to 10*** \- **0**; no exertion \- **1**; extremely light \- **2-3**; light \- **4-5**; moderate \- **6-8**; vigorous \- **9**; extremely vigorous \- **10**; maximum exertion ***Perceived Exertion*** - how hard one thinks the body is at work ***Maximum Heart Rate*** - fastest rate at which the heart will beat in one minute \- assists in identifying the intensity of exercise that can be handled \- **Formula**: *MHR = 206.9 - (0.67 x age)* \- **Description and Intensity:** = **57-67%** - no exercise = **64-74%** - minimal = **74-84%** - sporadic = **80-91%** - regular = **84-91%** - high intensity III. **HEALTH - RELATED AND SKILL - RELATED FITNESS** ***[Health-related Fitness]*** - essential in improving overall body conditions & well-being \- enhance abilities to engage in normal daily activities \- prevent chronic diseases **COMPONENTS:** 1. ***Cardiovascular Fitness*** - ability of the *[heart], [lungs], [blood vessels], and [blood]* to deliver oxygen-rich blood to working muscles \- ability of muscles to use oxygen efficiently to produce energy 2. ***Body Composition*** - percentage of **fat** in relation to the percentage of **lean body tissues** (*muscles and bones*) 3. ***Flexibility*** - ability of the body to do wide range of movements without undue strain of *joints and muscles* 4. ***Muscular Strength*** - capacity of the muscles to exert maximum force against resistance 5. ***Muscular Endurance*** - ability of the muscles to sustain movement against resistance in a long period of time **EXERCISES:** \- Running \- Stretching Exercises \- Push-Ups \- Jumping Rope \- Gymnastic Routine **TESTS:** \- Curl-Ups \- Push-Ups \- Sit and Reach \- 3-Minute Step Test ***[Skill-related Fitness]*** - involves skills that develop how one performs during games and sports \- vital to a successful performance in any game or sports **COMPONENTS:** 1. ***Agility*** - ability to change position in space quickly and accurately 2. ***Balance*** - ability to maintain equilibrium of the body in space 3. ***Coordination*** - ability to use body parts and senses together accurately and efficiently 4. ***Power*** - ability to exert maximum force within the shortest period of time 5. ***Speed*** - ability to execute movements quickly 6. ***Reaction Time*** - ability to produce quick response to an external stimulus **EXERCISES:** \- Running \- Jumping \- Leaning, Jumping, Hopping \- Running, Bending, Running **TESTS:** \- Standing Long Jump \- 50-Meter Sprint \- Hexagonal Agility Test \- One-Leg Balance Test