Physical Education & Wellness Lecture Review

These flashcards cover key concepts from Weeks 1–3 of the Physical Education lecture, including definitions, principles of fitness, stress management, components of wellness, types of physical activity, dance history, and fundamental dance steps.

What is the basic definition of physical fitness?

The body’s ability to perform tasks effectively and efficiently, enabling us to reach our potential and look, feel, and do our best.

Which body systems are chiefly involved in physical fitness?

The heart, lungs, and muscles.

Name the four components of holistic development in Physical Education.

Physical, Mental, Emotional, and Social Development.

What are the three main components of being physically fit?

Stamina, Strength, and Suppleness.

Give two exercises that develop stamina.

Plank and Body-weight squats (others: sit-ups, push-ups, walking lunges).

Give two activities that develop strength.

Weight lifting and mountain climbing (also cycling).

Give two activities that improve suppleness.

Shoulder roll and standing hamstring stretch (also side reach and stretch).

According to the WHO, approximately how many deaths each year are linked to inadequate physical activity?

About 3.2 million deaths.

List three advantages of having an active lifestyle.

Keeps us healthy, strengthens the immune system, maintains healthy body weight (others: increases energy, improves mental focus, promotes lifelong habits).

List three disadvantages of an inactive lifestyle.

May lead to cardiovascular diseases, higher risk of high blood pressure, increased feelings of anxiety and depression (others: obesity, certain cancers, diabetes).

Define fitness (in the Week 2 context).

The quality of being able and suitable to meet demands, encompassing physical, mental, emotional, and spiritual well-being.

Provide the WHO definition of health.

A state of complete physical, mental, emotional, and social well-being, not merely the absence of disease or infirmity.

What are the 3 Ds needed to achieve a healthy lifestyle?

Direction, Determination, and Discipline.

Describe 'Direction' in the 3 Ds.

Having a clear plan toward achieving a healthy lifestyle.

Describe 'Determination' in the 3 Ds.

A strong mind and heart to pursue goals despite difficulties.

Describe 'Discipline' in the 3 Ds.

Staying on track through self-control and consistent actions.

What are the seven dimensions of wellness?

Physical, Emotional, Intellectual, Social, Occupational, Environmental, and Spiritual wellness.

In the FITT principle, what does 'Frequency' mean?

How often you exercise (e.g., 2–3 or 3–5 days per week).

In the FITT principle, what does 'Intensity' refer to?

How much effort or workload you exert during exercise.

In the FITT principle, what does 'Type' refer to?

The kind of exercise performed (e.g., running for heart, lifting weights for muscles).

In the FITT principle, what does 'Time' refer to?

The duration of each exercise session (e.g., 20, 30, or 60 minutes).

Define stress.

The body’s response to various mental, emotional, and physical demands.

Name the three stages of the General Adaptation Syndrome (GAS).

Alarm, Resistance, and Exhaustion.

What happens during the Alarm stage of GAS?

Fight-or-flight response; increased heart rate, adrenaline, and cortisol release.

List two signs of the Resistance stage of GAS.

Irritability and poor concentration (also frustration).

Give two signs of the Exhaustion stage of GAS.

Fatigue and burnout (also depression, anxiety, decreased stress tolerance).

State one muscle-to-mind stress-management technique.

Progressive muscle relaxation (others: massage, biofeedback).

State one mind-to-muscle stress-management technique.

Yoga (others: meditation, imagery, autogenic training).

Name three practical tips for coping with stress.

Manage time effectively, maintain a support network, and practice relaxation activities such as listening to music.

How does regular exercise act as a stress reliever?

It pumps up endorphins, mimics the fight-or-flight response safely, provides ‘meditation in motion,’ and improves mood.

Differentiate physical activity and exercise.

Physical activity is any skeletal-muscle movement that expends energy; exercise is a planned, structured, and repetitive subset of physical activity.

List the four domains of physical activity.

Occupational, Domestic, Transportation, and Leisure-time.

What are the three main types of physical activity identified in the notes?

Aerobic activities, Muscle-strengthening activities, and Bone-strengthening activities.

Give one example of an aerobic activity.

Running (others: cycling, swimming).

What is another term for muscle-strengthening activities?

Resistance training.

What is another term for bone-strengthening activities?

Weight-bearing or weight-loading activities.

List the five health-related components of physical fitness.

Muscle strength, Muscle endurance, Cardiovascular endurance, Flexibility, and Body composition.

How do you improve muscular strength according to the notes?

Lift heavier weight than you are accustomed to, one time through full range of motion.

How do you improve muscular endurance according to the notes?

Lift a lighter weight more times rather than increasing weight.

Provide the target heart-rate formula mentioned for cardiovascular endurance.

(220 – age) × 70%.

Name one method for measuring body composition discussed in the notes.

BMI (Body Mass Index).

List the five skill-related components of physical fitness.

Agility, Balance, Coordination, Reaction Time, and Speed.

During which era did dance first become fully recorded, according to the lecture?

The Pre-Christian era within Mediterranean and Middle-East civilizations.

What was the primary purpose of dance in Ancient Egypt?

A medium of religious expression to please the gods and the pharaoh.

How did Ancient Greece view dance for young males?

As an aid to military education and an integration of body and soul.

Why do historians label the late Roman period the 'Dark Ages' of dance?

Dance was misused for brutal entertainment and lost its cultural and educational value.

Which two basic social dances emerged during the Dark and Early Middle Ages?

Round dance and Couple dance.

What major dance development occurred in 15th–16th-century France?

The rise of Ballet.

List the five elements of dance.

Body, Action, Space, Time, and Energy.

Describe 'Body' as an element of dance.

The mobile figure or shape felt by the dancer and seen by others, sometimes still and sometimes moving.

What are the five fundamental arm positions in folk dance?

First, Second, Third, Fourth, and Fifth positions.

What are the five fundamental foot positions in folk dance?

First, Second, Third, Fourth, and Fifth positions.

In the arm First Position, where are the hands located?

Arms raised forward forming a circle in front of the chest, fingertips about an inch apart.

In the foot Second Position, how are the feet placed?

Feet apart sideward about a pace with heels parallel.

What time signature is the Bleking step performed in, and what is its basic count?

2/4 time signature with counts “1, 2.”

Which basic folk dance step uses the rhythmic pattern "1 and 2" in 2/4 time?

Change Step or Two-Step.

What is the rhythmic count for a Waltz basic step?

1, 2, 3 in 3/4 time.

Define the Mazurka step in one sentence.

A 3/4-time step involving a slide, cut, and hop with one foot always leading, often executed in any direction.

During a Sway Balance, what arm sequence is used?

Arms move from first to second to fourth position.

Differentiate a hop from a leap in folk-dance terminology.

A hop lands on the same foot; a leap springs from one foot and lands on the other.

What is the primary difference between Court Dance and Peasant Dance in the Middle Ages?

Court Dance featured limited, graceful movements on smooth floors, while Peasant Dance used large movements on grass or earth.

Why is posture critical in folk dancing?

Proper posture (standing erect, chest out, chin up) ensures correct execution and aesthetic of fundamental positions.

Explain why Christian fathers eventually allowed dance in church services.

They approved dances whose forms and intentions were holy and profound, integrating them into worship.

What is one environmental benefit of regular physical activity noted in the lecture?

It promotes environmental wellness by encouraging active transportation like walking or cycling, reducing pollution.

Which stress-management technique trains people to control physiological processes like heart rate?

Biofeedback therapy.

How can keeping a diary help manage stress?

It identifies patterns of stressful situations, enabling prevention and better coping strategies.

What is the primary goal when starting a fitness regimen according to the notes?

To lead an active lifestyle that can be sustained throughout life.

What does ‘ROM’ stand for, and why is it important?

Range of Motion; it indicates the degree through which a joint can move, vital for flexibility and injury prevention.

Which hormone increases during the Alarm stage of stress response?

Cortisol.

Give one reason people have historically danced to ‘please themselves.’

Self-expression.