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

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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