PEH: Midterms and Finals Reviewer

Physical Education and Health

1. Cardiorespiratory

2. Muscular strength

3. Muscular endurance

4. Flexibility

5. Body composition

CMM-BF

Examples of health-reated fitness

1. Agility

2. Balance

3. Coordination

4. Speed

5. Power

6. Reaction time

CPAR BS

Examples of skill-related fitness

1. Frequency

2. Intensity

3. Type

4. Time

The components of the FITT principle

Freqeuncy

• Component of FITT

• Basic configuration of training and resting days

Intensity

• Component of FITT

• _____ of exercise based on physiological indicators

Type

• Component of FITT

• _____ of exercise

• Could be bone and muscle strengthening (resistance training) or aerobic training

Time

• Component of FITT

• Duration of training and intervals based on training-to-rest ratio

1. Specificity

2. Progressive overload

3. Reversibility

4. Rest and recovery

5. Variability

6. Individualization

7. Adaptation

The components of the SPORRRVIA training principle

Specificity

• Component of SPORRRVIA

• _____ training targets a _____ goal

Progressive overload

• Component of SPORRRVIA

• A gradual Increase in training intensity should be implemented for continuous improvement

Reversibility

• Component of SPORRRVIA

• Acquired level of fitness can regress if training stops

Rest and recovery

• Component of SPORRRVIA

• There should be an allowance body to _____ or repair itself

Variability

• Component of SPORRRVIA

• Patterns of routine and types of exercise must be altered to maintain an individual's enjoyment and motivation

Individualization

• Component of SPORRRVIA

• People are different in terms of their fitness level and fitness needs

Adaptation

• Component of SPORRRVIA

• The body can _____ to stress to which it is subjected to

TTHR = (HRR)(% effort) + RHR

The formula to get the TTHR

HRR = MHR - RHR

The formula to get the HRR

MHR = 220 bpm - age

The formula to get MHR

Target training heart rate

TTHR

Resting heart rate

RHR

Heart rate reserve

HRR

Maximum heart rate

MHR

5

The number of heart rate zones

• Zone 5

• 90% to 100% of MHR

• Maximum exertion level

The heart rate zone needed to increase sprint speed

• Zone 4

• 80% to 90% of MHR

• Hard exertion level

The heart rate zone needed to increase anaerobic threshold

• Zone 3

• 70% to 80% of MHR

• Moderate exertion level

The heart rate zone needed to improve aerobic fitness and muscle strength

• Zone 2

• 60% to 70% of MHR

• Light exertion level

The heart rate zone needed for basic endurance training, and to burn fat

• Zone 1

• 50% to 60% of MHR

• Very light exertion level

The heart rate zone needed to warm up, cool down, and for active recovery

1. ATP-PCR

2. Lactic acid

3. Oxidative

The energy systems

ATP-PCR

• Energy system

• Stored ATP as fuel

• Low ATP production

• No byproduct

• 6 to 30 sec exercise duration

• Maximum/vigorous exercise intensity

• 1 : 6 or 10 work-rest ratio

• For explosive power movements

Lactic acid

• Energy system

• Glucose as fuel

• Medium/low ATP production

• Lactic acid is its byproduct

• 30 sec to 2 min exercise duration

• high exercise intensity

• 1 : 2 or 3 work-rest ration

Oxidative

• Energy system

• Glucose and fat as fuel

• High ATP production

• CO2 and H2O as byproducts

• > 2 min exercise duration

• Low to moderate exercise intensity

• 1 : < 1 or 1 work-rest ratio

• For long duration/endurance

Functional fitness

a.k.a. health-related fitness

Athletic ability

a.k.a. skill-related fitness

Circuit training

A type of training that alternates the use of muscle groups in short bursts or intensity

Stress

The body’s response to changing stimuli or stressors

Eustress

• A positive reaction

• It’s what energizes and motivates people to make a change

Distress

Stress that affects people negatively

1. Acute stress

2. Episodic acute stress

3. Chronic stress

1. Eustress

2. Distress

Types of stress

Acute stress

• Type of stress

• It results from your body’s reaction to a new or challenging situation

• The feeling you get from an approaching deadline or when you narrowly avoid being hit by a car

Episodic acute stress

• Type of stress

• When acute stress happens on a frequent basis

• This can be because of repeatedly tight work deadlines

• It can also be because of the frequent high-stress situations experienced by some professionals

Chronic stress

• Type of stress

• The result of stressors that continue for a long period of time

• Feels never-ending

• People often have difficulty seeing any way to improve or change the situation that is the cause of their _____ stress

1. Warm up

2. Stretching

3. Physical activity/training/exercise

4. Cool down

5. Stretching

The best progression before engaging in physical activities

1. Hyperthermia

2. Hypothermia

3. Dehydration

4. Overexertion

Common risks in physical activities

Hyperthemia

• A common risk in physical activities

• Abnormally high body temperature

Hypothermia

• A common risk in physical activities

• Abnormally low body temperature

Dehydration

• A common risk in physical activities

• The body is losing fluid more than its intake

Overexertion

• A common risk in physical activities

• Pushing the body beyond its threshold in terms of physical activities

  • When a person is not sure or new to exercise, it will always be advisable to start with a light intensity