quarterly exam

Cardiovascular-Respiratory Fitness

It refers to your body's ability to efficiently and effectively intake oxygen and deliver it to your body's tissues by way of the heart, lungs, arteries, vessels, and veins.

Muscular Endurance

is one of two factors contributing to overall muscular health. Think of muscular endurance as a particular muscle group's ability to continuously contract against a given resistance.

Muscular Strength

refers to the amount of force a particular muscle group can produce in one, all-out effort.

Flexibility

It refers to the range of motion you have around a given joint.

Body Composition

This refers to the measurement of the relative amounts of a person's body's fat, muscle, bone, and water

barriers to physical activity

there are technological advances and conveniences that make our life easier and less active

Personal Barriers

The most common internal barriers for middle-aged respondents were 'too tired', 'already active enough', 'do not know how to do it and too lazy', while those for elderly respondents were 'too tired', 'lack of motivation' and 'already active enough".

Environmental Barriers

Obvious factors include the accessibility of walking paths, cycling trails, and recreation facilities. Factors such as traffic, availability of public transportation, crime, and pollution may also have an effect.

save money

According to the Centers for Disease Control and Prevention, chronic diseases cause 7 out of 10 deaths in the U.S. and treating chronic diseases accounts for 86% of U.S. healthcare costs. While some diseases cannot be prevented, you can reduce your risk for certain diseases-such as heart disease and diabetes-by reducing risky behaviors and living a healthy lifestyle.

increase your life expectancy

Numerous studies have shown that regular physical activity increases life expectancy and reduces the risk of premature mortality. There's not a magic formula that translates hours of physical activity into hours of life gained, but research suggests.

Reduce your risk of injury

Regular exercise and physical. activity increase muscle strength, bone density, flexibility, and stability. Physical fitness can reduce your risk for and resilience to accidental injuries, especially as you get older. For example, stronger muscles and better balance mean that you're less likely to slip and fall, and stronger bones mean that you're less likely to suffer bone injuries should you take a tumble. (Mana Medical Associates, n.d.)

Improve your quality of life

A sedentary lifestyle and a lack of physical activity can take a toll on a person's body. Physical inactivity is associated with an increased risk for certain types of cancer, numerous chronic diseases, and mental health issues. Exercise, however, has. been shown to improve mood and mental health and provides numerous health benefits. Of course, physical fitness also allows you to do things that you may not otherwise be able to do. (Mana Medical Associates, n.d.)

Stay active

For example, hiking to the top of a mountain is a rewarding experience that instills a sense of accomplishment. and provides spectacular scenery, but some people cannot experience this due to fitness limitations. But even walking around the zoo with your family or playing on the playground with your children can be challenging for those who neglect physical activity for extended periods of time. Being active means that it's easier to stay active as you get older. (Mana Medical Associates, n.d.

Improve your health

There are numerous health advantages to physical fitness. Regular exercise and physical activity promote strong muscles and bones. It improves respiratory. cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for cancer

Recreation

is considered to be the most challenging activity yet enjoyable one. It also helps us to connect with nature and creates a memorable experience to treasure.

Outdoor recreation

outdoor activities that take place in a natural setting, as opposed to a highly cultivated or managed landscape such as a playing field or golf course.

Outdoor recreation

This term is typically applied to outdoor activities that individuals engage in and that are located close to their community.

Outdoor recreation

offers healthy and satisfying leisure activity, intimate contact with the out-of-doors, opportunity to strengthen the family connection, enjoyment and appreciation of our natural environment, cultural heritage, employment, and economic development to local people and communities among others.

FITT

pertains to the frequency of exercise, the target intensity, the time spent exercising, and the type(s) of exercise undertaken.

THE LEAVE NO TRACE SEVEN PRINCIPLES

Since outdoor recreation involves natural settings like parks and wildlife, it is also vital that we know how to conserve and protect our environment for the benefit of all. This is also necessary for us to be able to continuously enjoy nature for a long period.

Plan Ahead and Prepare

Successful trip planning requires knowledge of the area; equipment, food, and clothing needed; weather conditions and trip expectations; and the temperament and experience of your friends and relatives who were able to visit the area.

Travel and Camp on Durable Surfaces

You must choose established campsites. A "hardened" site can tolerate a relatively large amount of use. Keep away from trails and water. Leave a clean camp and make an effort to leave it in a natural condition. Avoid fragile areas such as wet and boggy grounds.

Dispose of Waste Properly

All trash must be brought home with you (even trash from others). Deposit solid human waste in cat holes dug 6 to 8 inches deep at least 200 feet from water, camp, and trails. To wash your dishes, you must carry water 200 feet away from streams or lakes. Use small amounts of biodegradable soap.

Leave What You Find

Let pictures, drawings and memories compromise your souvenirs. Objects in nature derive much of their beauty from their surroundings. People visit wildlands for many reasons, among them to explore nature's mysteries and surprises. In short, we have to let them be to preserve their natural beauty, and for others to enjoy nature's special qualities. The cairn (picture on the left) is not encouraged while visiting swamps, lakes, etc.

Minimize campfire impacts

Gather dead woods for campfires, and it should be put out completely anytime you are not in the camp. Before leaving the camp, scatter unburned wood and ashes in a way that blends naturally with the surroundings. Do not use scorched rock or dead earth, use existing fire rings in a well-placed campsite. Thanks to your efforts, the next party will be more likely to use a clean site.

Respect Wildlife

the 6th leave no trace principle

Use the Thumb Trick

Make a thumbs-up, extend your arm all the way, close one eye, and see if you can hide the animal with your thumb. Adjust your distance until you can hide the whole animal with your thumb. This means you are at a safe distance from wildlife.

Observe From a Distance

Do not follow or approach them. Use observation areas, platforms, and trails, and use binoculars.

Stay out of Wildlife's Line of Travel

Do not disturb wildlife by shouting or throwing something just to take a proper picture.

Be Considerate of Others

Be aware of your surroundings and your noise level. By following the above-mentioned principles, all of us will be able to enjoy peace and solitude during outdoor activities.

Hiking

involves a long energetic walk in a natural environment on hiking trails or footpaths for a day or overnight

Trekking

involves a long vigorous hike in the wild natural environment for multiple days

Hiking

Done for fun or pleasure, to reconnect with nature and calm the mind

Hiking

Establishes hiking trails and footprints

Hiking

Anything that can be done overnight. Form 2.5 mi (4 km) to 30 mi (50 km)

Hiking

It can be a short day hike or an overnight hiking experience.

Trekking

Also done for pleasure and fun, but with a particular destination.

Trekking

It lasts multiple days and can be anywhere from 30 mi (50km) to 15,000 mi (24,000 km) and up.

Trekking

Usually more than two days. As long as it takes to get to the destination.

Trekking

Also done for pleasure and fun, but with a particular destination.

camping

defines as recreational activity in which participants take up temporary residence in the outdoors, usually using tents or specially designed or adapted vehicles for shelter

orienteering

an outdoor competitive sport that is similar to cross-country running but with an emphasis on map-reading and direction-finding skills.

orienteering

can gradually build your map-reading skills from exploring a local city park full of obvious structures to navigating remote terrain with few, if any, man-made features

orienteering maps

a course consists of a triangle, circles, a double circle and sometimes connecting lines all in purple

triangle

it is the start in orienteering maps

double circle

it is the finish in orienteering maps

circles

All the _____ in between are checkpoints.

circles

All the ____________ in between are checkpoints.

orange and white flags

Numbered ________________ are placed in the terrain to show you that you have reached the correct location.

snorkeling

Is peeking through the life underneath water by swimming by the aid of a snorkel and mask.

snorkeling

Through this, one can observe the underwater attractions for a longer period of time, without the need to constantly resurface to gasp for air, and with relatively lesser effort

snorkeling

helps the overall fitness of a person. It works out the quadriceps, hamstrings, calves, ankles, hip, flexors, core muscles. and shoulders while swimming

canoe

originated from the Carib word "kenu" which means dugout

canoeing

is a sport which involves paddling a canoe with a single-bladed paddle

kayaking

It is distinguished from canoeing by the sitting position of the paddler and the number of blades on the paddle.

kayaking

is the use of a kayak for moving across water.

kayaks

Most _____closed have decks, although sit-on-top and inflatable versions are growing in popularity as well

kayak

Also called qajak means "man's boat or "hunter's boat" originated from the Inuit and Aleut tribes of Arctic North America

Self-Contained Underwater Breathing Apparatus

Scuba is an acronym for

scuba diving

is a diving method where a diver uses a regulator as the breathing apparatus and a tank with compressed air which enables the diver to breath normally underwater

Buoyancy

It is the upward force of the water on an object.

Buoyancy

This is the reason why boats and people float on water

Buoyancy

It also gives a weightless feeling, which makes it easier to move, lift knees or even jog in water.

Hydrostatic Pressure

The pressure exerted by the water at equilibrium due to the force of the gravity.

Hydrostatic Pressure

It is the weight of the water pressed down on the object.

Hydrostatic Pressure

is exerted on the body from all sides and this pressure, combined with buoyancy, helps keep standing balance in water

Temperature

ater cools the body with less effort than air. This reduced effort means less work for the heart, resulting in a lower heart rate.

Gravity

Water reduces the effect of gravity on the body. Blood flows from below the heart back up to it with less effort, resulting in a lowered heart rate.

Compression

Water is thought to act like a compressor on all body systems, including the vascular system, causing a smaller venous load to the heart than equivalent land exercise.

Partial Pressure

A gas enters a liquid more readily under pressure. In water exercise the gas is oxygen and the liquid is blood. So, more efficient gas transfer due to water pressure may reduce the workload of the heart.

Dive Reflex

This is a primitive reflex associated with a nerve found in the nasal area. When the face is submerged in water, this reflex lower's heart rate and blood pressure.

Dive Reflex

This reflex is stronger in some individuals than in others. Some research suggests that the face doesn't even need to be in the water for the dive reflex to occur. Some people experience its effect when standing in chest deep water.

Rate of Perceived Exertion

WHAT IS RPE?

Rate of Perceived Exertion

It is a scale used to identify the intensity of your exercise based on how hard you feel (or perceive) your effort to be.

Rate of Perceived Exertion

is a subjective measure of how hard something feels both physically and mentally for you in that specific workout on that specific day.

Rate of Perceived Exertion

provides a more universal scale to measure exercise exertion. It gives you a check on more objective measures like heart rate or power.

Easy (1-3)

Could talk normally, breathing naturally, felt very comfortable

Moderate (4-6)

Could talk in short spurts, breathing more labored, within your comfort zone but working

Hard (7-9)

Could barely talk, breathing heavily, outside your comfort one

Max effort (10)

At your physical limit or past it, gasping for breath, couldn't talk/could barely remember your name.