Movement Improvement Training & Physical Education

A comprehensive set of Q&A flashcards covering the legal basis, definitions, objectives, fitness components, nutrition, energy expenditure, and food groups discussed in the lecture notes.

What international documents declare Physical Education and Sports a fundamental right for all?

Article 1 of the International Charter of Physical Education and Sports (UNESCO, 1978) and Recommendation 1 of the Interdisciplinary Regional Meeting of Experts on Physical Education (UNESCO, Brisbane 1982).

According to UNESCO’s charter, how should the right to Physical Education be treated compared to food, shelter, and medical care?

It should not be treated as different in principle; it is a fundamental right of equal importance.

What is the basic definition of Physical Education (PE)?

Education through physical activity that develops competence and confidence for lifelong participation in movement.

Which five traits does Physical Education aim to develop holistically?

Physical, social, emotional, spiritual, and mental traits.

List the four general objectives of Physical Education.

1 Physical development, 2 Emotional development, 3 Social development, 4 Mental development.

What famous Latin motto expresses the link between mind and body?

“Mens sana in corpore sano” – a sound mind in a sound body.

When is a person considered truly healthy, according to the notes?

Only when he or she is healthy both intellectually and physically.

Besides fun, what important social skill do PE activities foster in students?

Teamwork skills.

Define physical fitness.

A state of health and well-being and the ability to perform daily activities, sports, and occupations effectively.

Name three essential factors for achieving physical fitness.

Proper nutrition, moderate-to-vigorous physical exercise, and sufficient rest/recovery.

Give two ways regular exercise supports bones and muscles.

It promotes proper growth in youth and improves the ability to avoid and recover from injuries or illness.

How does physical fitness improve posture and appearance?

By strengthening the muscles that support the body’s frame.

What are the five health-related components of fitness?

Cardio-respiratory endurance, muscular endurance, muscular strength, flexibility, and body composition.

Define cardio-respiratory endurance.

The ability of the heart and lungs to work efficiently over a long period of time.

Provide one example activity that trains cardio-respiratory endurance.

Swimming or long-distance running.

What is muscular endurance?

The ability of muscles to perform repeated work over an extended period.

Give one example exercise that builds muscular endurance.

Doing 30 push-ups or holding a plank for 30 minutes.

Define muscular strength.

The ability of muscles to exert maximal force against resistance.

Name one activity that primarily develops muscular strength.

Weight lifting.

What is flexibility?

The ability of muscles (and related ligaments) to move through a wide range of motion.

Give an activity that showcases high flexibility.

Gymnastics.

Explain body composition.

The percentage of fat, bone, water, and muscle that makes up the human body, indicating leanness.

Differentiate essential fats from storage fats.

Essential fats are required for normal physiological functions; storage fats lie under the skin as energy reserves.

Where do men and women typically store more fat?

Men around the waist; women around the hips and thighs.

What is meant by calorie balance?

Calories consumed from food and drink should equal calories expended by activity and metabolism.

What is the average daily caloric intake for adult Filipinos?

Approximately 2,650 – 2,700 calories per day.

How many minutes of physical activity are recommended daily for students?

60 minutes per day, 7 days a week.

What is the advised limit for total daily sedentary screen time?

Less than two hours per day.

List two nutrition habits promoted in the notes.

Eat a healthy breakfast and eat more fruits and vegetables (others include limiting sweetened drinks, family meals, positive body image).

Why is adequate sleep important, according to the lecture?

It is significant for overall health and effective weight management.

Define Basal Metabolic Rate (BMR).

The number of calories burned while the body performs basic life-sustaining functions at rest.

How many calories per minute are burned while running?

About 11 calories per minute.

How many calories per minute are burned while walking?

About 2 calories per minute.

What BMR factor (calories per kg per hour) is used in the sample 150-lb man calculation?

1 calorie per kilogram of body weight per hour.

What percentage range defines a sedentary lifestyle for men and women?

Men 25-40 %; women 25-35 % of BMR.

How many kcal/kg/day are allotted for sedentary individuals in the FNRI-DOST table?

30 kcal per kg desired body weight per day.

What percentage of total energy allowance should come from carbohydrates?

55 – 70 %.

What percentage of total energy allowance should come from proteins?

10 – 15 %.

What percentage of total energy allowance should come from fats?

20 – 30 %.

What is the physiological fuel value of carbohydrates?

4 kcal per gram.

What is the physiological fuel value of proteins?

4 kcal per gram.

What is the physiological fuel value of fats?

9 kcal per gram.

How do macronutrients differ from micronutrients?

Macronutrients (carbs, proteins, fats) are needed in large amounts for energy and growth; micronutrients (vitamins, minerals) are needed in small amounts for health and metabolism.

Which macronutrient is the quickest source of energy?

Carbohydrates.

Why are unsaturated fats important to the body?

They regulate metabolism, maintain cell membrane elasticity, improve blood flow, and deliver fat-soluble vitamins A, D, E, K.

Give one food example rich in unsaturated fats.

Extra-virgin olive oil (other examples: nuts, avocados, fatty fish).

What primary role do vitamins play in metabolism?

They help release the energy found in food.

Name two functions of minerals mentioned in the notes.

Maintain proper water balance and promote healthy bones (others include stabilizing protein structures and aiding oxygen transport).

What does the Food Pyramid illustrate?

How much of each food group should be consumed overall to achieve a balanced diet.

What are “Go foods” and give an example.

Energy-giving foods such as bread, rice, pasta, cereals, or potatoes.

What is the function of “Glow foods”?

Provide vitamins and minerals to keep the body healthy and functioning properly (mainly fruits and vegetables).

What are “Grow foods” and provide an example.

Foods that help build bones, teeth, and muscles, such as chicken, fish, eggs, milk, or cheese.