Physical Education 3 Midterms Reviewer PDF

PHYSICAL EDUCATION 3 MIDTERMS REVIEWER BY LIANNE STEPHANIE GC. DE DIOS (12 STEM I) PHYSICAL FITNESS: HEALTH-RELATED FITNESS A healthy amount of fat for a man is between 15%-18%, women is higher at 20%-25%. Exercise List...

PHYSICAL EDUCATION 3 MIDTERMS REVIEWER BY LIANNE STEPHANIE GC. DE DIOS (12 STEM I) PHYSICAL FITNESS: HEALTH-RELATED FITNESS A healthy amount of fat for a man is between 15%-18%, women is higher at 20%-25%. Exercise List It is important to maintain a healthy percentage of ✧ Jumping – Cardiovascular Endurance body fat because: ✧ Lunges – Muscular Strength and Muscular Endurance Excess body fat can contribute to developing ✧ Running – Cardiovascular Endurance several health problems such as heart disease ✧ Squats – Muscular Strength and Muscular and diabetes. Endurance Places strain on the joints, muscles, and ✧ Shoulder Stretch – Flexibility bones, increasing the risk of injury. ✧ Push-ups – Muscular Strength and Muscular Endurance Body Mass Index (BMI) is a person’s weight in ✧ Curl-ups – Muscular Endurance kilograms divided by the square of height in meters. A ✧ Sit and Reach – Flexibility high BMI can be an indicator of high body fatness. BMI can be used to screen for weight categories that 5 Health-related Fitness Components may lead to health problems, but it is not diagnostic of the body fatness or health of an individual. Body composition Cardiovascular endurance Body Mass Index is a simple calculation using a Muscular strength person’s height and weight. Muscular endurance Flexibility BMI = kg/m² Fitness is defined as a condition in which an According to the National Institutes of Health (NIH): individual has enough energy to avoid fatigue and enjoy life. Physical fitness is the ability to carry out everyday activities without becoming excessively fatigued, and to still have enough energy left to deal with emergencies or the condition of being physically fit and healthy. Being physically fit, sound mind, and sound body is essential to one’s health. Health-Related Fitness (HRF) ✧ Body Composition ✧ Muscular Endurance Known as body fat percent, refers to the ratio between lean body mass and fat body mass. The Muscular endurance, unlike strength, is the ability of traditional method of measuring body fat is through a muscle to make repeated contractions over a skinfold measurements. The combination of all the period. This is used in day-to-day life in activities. tissues that make up the body such as bones, muscles, Muscular endurance is also important in sports, such organs, and body fat. as football (repeated running and kicking), tennis PHYSICAL EDUCATION 3 MIDTERMS REVIEWER BY LIANNE STEPHANIE GC. DE DIOS (12 STEM I) (repeated swinging of the arm to hit the ball) and Flexibility is often overlooked in conditioning swimming (repeating the stroke). programs, but it is just as important to fitness as aerobics or strength training. Here are a few things to ✧ Cardio-Respiratory Endurance remember when stretching: This is also sometimes known as stamina and is the Always warm up before stretching. Stretching ability of your body to continuously provide enough when your muscles are cold could lead to energy to sustain submaximal levels of exercise. To do injuries. this the circulatory and respiratory system must work Stretch your entire body. together efficiently to provide the working muscles Hold your stretch for at least 15 to 30 seconds, with enough Oxygen to enable aerobic metabolism. but do not bounce. Stretch to the point where you feel some mild This type of fitness has enormous benefits to our tension. If you feel any pain, stop and pull lifestyle as it allows us to be active throughout the back until you feel no pain. day, for example walking to the shops, climbing stairs Breathe normally when stretching; never hold or running to catch a bus. It also allows us to get your breath. involved in sports and leisure pursuits. If we have good cardio-respiratory fitness, then our health is also good as it helps with: FITNESS BARRIERS Fat metabolism ✰ Lack of Time: Difficulty finding time for Improved delivery of Oxygen exercise due to a busy schedule. Faster removal of waste products Decreased levels of stress ✰ Social Influence: Peer pressure or lack of support from family or friends affecting fitness efforts. ✧ Muscular Strength ✰ Lack of Energy: Feeling too tired to engage in physical activity. Strength is defined as the ability of a muscle to exert a force to overcome a resistance. ✰ Lack of Motivation: Struggling to stay driven or interested in maintaining a fitness routine. Strength is important for our health as it enables us ✰ Fear of Injury: Worrying about getting hurt to: during exercise. Avoid injuries. ✰ Lack of Skill: Feeling unqualified or Maintain good posture. inexperienced in performing exercises Remain independent (in older age). correctly. Flexibility ✰ Lack of Resources: Not having access to Flexibility is defined as the range of motion of your equipment, facilities, or guidance for joints or the ability of your joints to move freely. It workouts. also refers to the mobility of your muscles, which ✰ Weather Condition: Poor weather making allows for more movement around the joints. outdoor exercise difficult or unappealing. PHYSICAL EDUCATION 3 MIDTERMS REVIEWER BY LIANNE STEPHANIE GC. DE DIOS (12 STEM I) ✰ Family Obligations: Responsibilities towards - It is usually associated with social activities, family that limit time and energy for fitness. although some folk dances are performed competitively. ✰ Retirement Years: Transitioning to a new lifestyle post-retirement, often leading to Modern Dance reduced physical activity. - A development that is less formal than classical ballet. TYPES OF DANCES Contemporary Dance - Incorporates the strong legwork and balance of Traditional Dances ballet and the trunk movement of modern dance. - These are dances of indigenous communities that show the cultural traits of people in specific times and Ballroom Dances places. - This is a couple dance where couples move to the - It is generally more of a social activity rather than music using step patterns and rhythms that match competitive, but it is normally choreographed. the character of a given song. Ethnic Dances Two Main Styles of Ballroom Dancing: ✓ It is simply a dance that is characteristic of a ✰ Standard: Waltz, Tango, Viennese Waltz, particular cultural group. Foxtrot, Quickstep. ✰ Latin: Cha-Cha, Samba, Rumba, Paso Doble, 2 Major Categories of Ethnic Dance Jive. ✰ Non-Christian Filipinos a. Dances of the traditionalists or "pagan" groups. Cheer Dances - A combination of cheering and dancing. b. Dances of Muslim groups. - Components include the mandatory cheer as well as ✰ Christian and Lowland Filipinos several gymnastics or acrobatic moves. (Western-influenced) - The purpose of cheer dancing is to motivate sports teams, entertain audiences, or for actual competition. a. Dances are savage, vigorous, and mimetic in character. Hip-Hop/Street Dance b. Some are light-hearted and mimetic. - Originated in New York. - The first dance associated with hip-hop was c. Some are performed without music or melodic breakdancing. accompaniment. - It consists primarily of moves executed close to the ground; most hip-hop moves are performed standing up. Folk Dances - A form of dance developed by a group of people that Festival Dances reflects the traditional life of the people of a certain - These are cultural dances performed by a country or region. community of people sharing the same culture, done - Originated in the 18th century. PHYSICAL EDUCATION 3 MIDTERMS REVIEWER BY LIANNE STEPHANIE GC. DE DIOS (12 STEM I) in honor of a Patron Saint or as thanksgiving for a bountiful harvest. - It shows the people’s culture by portraying their ways of life through movements, costumes, and implements inherent to their place of origin.