2nd Grading Period Examination PDF

Reviewer HOPE 1 nd 2 Grading Period Examination Principles of Training Breaks training into days, weeks, and...

Reviewer HOPE 1 nd 2 Grading Period Examination Principles of Training Breaks training into days, weeks, and months. 1. Principle of Progression Overload To improve fitness and strength, overload Developing your Training Program must be increased gradually and steadily 1. Assess your fitness level overtime. 2. Design your fitness program The load/demand on the body must be 3. Assemble your equipment greater than what the body is accustomed 4. Get Started to. 5. Assess your Fitness Level 2. Principle of Individualization 6. Monitor your Progress Exercise should be designed according to the fitness level, health condition and Fitness Goal personal characteristics and need of an It is the specific training objective depending on individual. your preferences. These can be losing weight, Taking into account the uniqueness of the and/or improving overall health person. 3. Principles of Regularity F.I.T.T. Principle Consistency and scheduling of exercise allows the body to adapt more efficiently Frequency and quickly. How often you will do the exercise The ideal days of having exercise in a week is 3 to four times. Intensity 4. Principle of Specificity How hard you will do the exercise Exercise should be designed based on your It refers to the load/demand, set, and goals and needs repetitions you can put to your body If you want to develop a specific muscle Sets consists of repetitions or time, load or rest group, you will do exercises that will target or recovery time those muscle groups. 5. Principle of Reversibility Time The effects of training are reversed if What time you will do the exercise or how long training sessions are too far apart or if there you will do the exercise is a long break in exercise. It is measured in terms of how long it takes to To maintain fitness gains overtime complete your repetitions and sets as long as 6. Principle of Variation and Adaptation your rests between sets It is to maintain interest and motivation With variation, the body will not reach the Type training plateau. What type of exercise you will do 7. Principle of Rest and Recovery It refers to the exercise you will perform in your Optimal rest and recovery time is 24-48 exercise training program hours post training. 8. Principle of Periodization Moderate Exercises/Activity  Means you are working enough to raise your Dislocation heart rate and break a sweat. It is an injury in which the ends of the bones are Examples are the following forced from their normal positions. o Shooting Basketball o Sweeping the Floor Concussion o Cleaning Windows o Slow Dancing This injury happens when sudden impact to head causes brain to lurch inside the skull Vigorous Activity Contusion Require the highest amount of oxygen consumption to complete the acticity Commonly called bruise. Examples are the following It is an injury happens to tissue that causes o Swimming bleeding without breaking the skin. o Jumping Rope Hyperthermia o Playing soccer o Carrying Heavy Load It is a product of losing too much water and o Running heating up because of exercise or too much heat from the environment. Injury Normal body temperature is from 36.5 to 37.5 Are damaged tissues or organs which occur degree Celsius when it encounters trauma or physical force Examples are Heat Cramps, Heat Exhaustions, and Heat Stroke. Forces that cause injuries Hypothermia TENSILE FORCES- are those that act away from the center of the structure causing a pull or Body starts losing heat more quickly than it can stretch produce. Some signs and symptoms are the following COMPRESSIVE FORCES- impact causing it to o Shivering bend or fold o Dizziness SHER FORCES are opposing forces towards the o Feeling Hungry different ends causing it to twist. o Fatigue o Drowsiness Strain Dehydration Muscles and Tendons Muscles are susceptible to stretching farther Too much loss of fluid than they should or moving in ways they To avoid dehydration: shouldn’t move, leaving them torn, damaged o Must drink fluids before, during and and in pain. after exercise. o One to two cups must be consumed Sprains around 30 mins to one hour prior to exercise. Ligaments o Half to 1 cup of fluid must be consumed When ligaments turn in a wrong way, they can every 10 to 15 minutes of exercise. pull or tear. o 3 to 4 cups of fluids must be consumed Fracture after 30 minutes of exercise even if not thirsty. A bone fracture is a medical condition in which there is a partial or complete break in the Overexertion continuity of any bone in the body.  Come in the form of any exercise greater than Refer - To promote healing in early stage of injury this the capacity of an individual can handle should get the right assessment, diagnosis, and treatment needed to see an appropriate health First Aid using RICER professional. Rest – Reducing movement In the first few days of an injury, remember to avoid Ice - Cooling the injured area to slow down tissue HARM: metabolism to avoid contraction of blood vessels, Heat swelling and inflammation. Alcohol Compression – Applying compression can affect swelling Running and limit bleeding Massage Elevation – Elevating the injured area will also serve to reduce the collection of fluid to the are by limiting the effect of gravity. Remember, you've got this! Believe in yourself and ace that exam! - Sir Arvin