Physical Fitness, Nutrition, and Exercise Principles

These flashcards cover key concepts and terminology from the lecture notes on physical fitness, nutrition, and exercise principles.

Physical Education

An integral part of general education designed to promote the optimum development of the individual physically, socially, emotionally, and mentally through total body movement in the performance of selected physical activities.

Exercise

A type of physical activity that requires planned, structured, and repetitive bodily movements to improve or maintain one or more components of physical fitness.

Cardiovascular Diseases (CVDs)

Terms that refer to any disease that affects the heart or blood vessels.

Atherosclerosis

Accumulation of fatty plaques in the inner walls of the artery, limiting blood flow and potentially leading to heart attack or stroke.

Coronary Heart Disease (CHD)

A condition where the heart is supplied with insufficient blood due to the clogging of coronary arteries.

Warm-up

The preparation of the body physically and mentally for a conditioning bout, reducing the chances of injury.

Cool Down

The period when the body returns to its normal state, preventing muscle soreness and stiffness.

Muscular Strength

The ability of a muscle to exert maximum force during contraction.

Muscular Endurance

The capacity of a muscle to endure repeated contractions over a period of time.

Body Composition

Refers to the total make-up of the body, including lean body mass and body fat.

Macronutrients

Nutrients that the body needs in large amounts, including carbohydrates, fats, and proteins.

Micronutrients

Nutrients that the body needs in small amounts, including vitamins and minerals.

FITT Principle

Factors for developing an exercise program: Frequency, Intensity, Time, and Type.

Specificity

The principle that training must be specific to the sport and position of the performer for effective improvement.

Adaptation

The way the body responds to training, leading to increased performance.

Reversibility

The principle that adaptations from training are reversible, and fitness can be lost without continued overload.

Recovery

The amount of time allowed for the body to rest and recover from fatigue after exercise.

Variation

The need for training programs to include changes to maintain motivation and effectiveness.

Rate of perceived exertion

This is a subjective way of determining the intensity that you exert while doing the activity

Carbohydrates

The chief source of energy in the filipino diet each gram of carbohydrates yields 4kcal

Fat

Provide concentrated source food energy providing 9k cal per gram

Protein

The bodybuilding nutrient are needed for growth and body repair of body cells

Minerals

Just like vitamins do not provide calories but are used for building blocks for body tissues such as bones teeth musclesand other organic structures

Pinggang pinoy

Is a new simple visual food guide that uses a familiar food plate model to convey the right food group proportions on a per meal basis

The paleo diet

That you should eat the same foods that your hunter gatherer ancestors eight before agriculture developed

The vegan diet

Restricts all animal product for ethical environment and health reasons

Low carb diet

This uses especially for weight loss is to use your body to use more fat for fuel instead of carbs

The Dukan Diet

Is a high protein low carb weight loss diet split into four phases. Two weight loss and two maintenance phases

The Ultra low fat diet

Restricts your consumption of fat to under 10% of daily calories.

The Atkins Diet

Is the most well known low carb weight loss diet

The HCG Diet

Is an extreme diet meant to cause very fast weight loss up to 1 to 2 lbs

The Zone Diet

Is a low glycemic load diet that has you limit carbs to 35% - 45% of daily calories and protein and fat to 30% each

The intermittent fasting

Cycles your body between periods of fasting and eating