PE midterm crash course

Health

a state of complete physical, mental, and social well being and not merely the absence of disease (World Health Organization)

Wellnes

the optimal state of health of individuals and groups; a positive approach to living

8 dimensions of wellness

1. emotional wellness

2. occupational wellness

3. intellectual wellness

4. environmental wellness

5. financial wellness

6. physical wellness

7. social wellness

8. spiritual wellness

emotional wellness

• awareness of feelings and response to everyday interactions

• allows you to better understand why you are feeling a certain way and can actively respond to your feelings

occupational wellness

• explore various career options

• explore opportunities you enjoy

• recognizes importance of satisfaction, enrichment, and meaning through work

intellectual wellness

• engage in creative and mentally stimulating activities

• lifelong learning and curiosity, intellectual community involvement, cultural involvement, community involvement, and personal hobbies that expand your knowledge and skills

environmental wellness

• values relationship between ourselves, our community, and the environment

• respect for all natura and all species living in it

financial wellness

• how to successfully manage financial expenses

physical wellness

• maintain quality of like that allows you to do most daily activities without fatigue or physical stress

• our daily habits and behaviors have an impact on our health, well-being, and quality of life

social wellness

• building and nurturing meaningful and supportive relationships with individuals, groups, and communities

• create boundaries that encourage trust and communication

• showing respect for others, oneself, and other cultures

spiritual wellness

• to be in tune with our inner selves

• find meaning in life events and define our purpose

• can stem from beliefs, faith, values, ethics, or moral principle that provides direction in our lives

• a healthy spirit helps us remain resilient and better prepared to face life’s challenges

5 health related fitness

• muscular strength

• muscular endurace

• flexibility

• body composition

• cardiovascular endurance

6 skill related fitness

1. speed

2. agility

3. balance

4. reaction time

5. coordination

6. power

muscular strength

ability of a muscle to exert foce against a resistance, typically measured as the maximm weight a muscle can lift one time

muscular endurance

ability of muscle or muscle group to exert force agains a load, remain contracted or contrat repeatedly, consistently over a period of time

flexibility

ability of a join or series of joints to move through an unrestricted, pain free, range of motion

body composition

breakdown of an individual’s body into parts, specifically the proportions (or percentage) of fat, muscle, bone, and other tissues

cardiovascular endurance

ability of your heart and lungs to efficiently supply oxygen to your muscles during sustained physical activity, Its a measure of how long you can exercise at moderate to high intesity before you feel tired.

• ability of ur system to consitently work in delivering nutrients and oxygen to the working uscles and tissues over sustained periods

speed

th ability to move your body or a body part quickly. Includes the capacity to accelerate, maintain high velocity, and react quickly to changes

agility

• ability to move quickly and easily

• change the direction and position of the body quickly and effectively hile under control

• ability to change and cotrol the direction and position of the body while maintaining a constant, rapid motion

balance

the ability to maintain equilibrium, whether stationary or moving

the ability to stay upright or stay in control of body movement

reaction time

the duration it takes to respond to a stimulus or the amount of time that takes place between when we perceive something to when we respond to it

coordination

the body’s ability to perform smooth, efficient, and controlled movements, often involving multiple body parts working together

ability to use the senses together with body parts during movement

power

• it is the capcity to generate force un a short amount of time or to use strength at speed

• it is also the rate of performing or doing work

• move the body parts swiftly whike applying the maximum force of the muscles

• muscular strength + speed

formula for power

power = force x velocity

exercise

planned, structured, repetitve, and intentional movement. It is intended to improve or maintain physical fitness

physical activity

any movement carried out by the muslces that require energy or any movement a person does

cardiovascular exercise

any exercise that challenges the heart and vascular system to increase the heart’s ability to pump blood and distribute oxygen to the tissues of the body

effort during physical activity

• light

• moderate

• vigorous

light effort

activities that are not particularly demanding, requiring minimal effort

moderate effort

activities that inclrease heart rate and breathing

requires more effort than light intensity

vigorous

activities that make your heart and lungs work very hard, requiring a lot of effort

MET or metabolic equivalent of task

• the energy you use when you’re resting or sitting still

• an activity that has a value of 4 METs means youre using quadruple the energy you use when youre sitting down

MET formula

measured: per minute

per kg x 3.5 mililiters of oxygen

ex. if you weigh 72.5 kg, you consume 254 ml of oxygen per minute while youreat rest (72.5 × 3.5 approx 254 ml)

Talk test

• a simpleway to asses the intensity of physical activity

Light - 1.6 to 3.0 METs

• you can comfortably talk and even sing while doing the activity

Moderate 3.0 - 6.0 METs

• you can talk but slightly breathless and you may not be able to song

VIgorous 6.0+ METs

• you will be out of breath and unable to speak more than a few works without pausing for breath

Moderate intensity physical activity → 3-6 METs

• a moderate amount of effort and noticeably accelerates the heart rate

• brisk walking, dancing, gradening, housework, chores, etc

Vigorous Intensity Physical Activity → 6+ METs

• requires a large amount of effort and causes rapid breathing and a substantial increase in heart rate

• running, climbing, fast cycling, swimming, aerobics, sports etc

Energy systems

a system designs to supplu energy services to end-users.

The intent is to minimize energy losses to a negligible level, as well as to ensure the efficient use of energy

Phsoagen System → ATP-PC System

• utilizes ATP and phsphocreatine (PCr) stored in muscle fibers

• short, explosve bursts of activity lasting up to 10 seconds

• ATP directly provides every for muscle contraction and PCr is used to replenish the used ATP

• recovery: 30 seconds to 5 minutes

• cause of fatugue: deleted phosphate stores

Anaerobic Glycolytic System (Lactic Acid System)

• breaks down glucose or sugar to produce energy → generates ATP and lactic acid

• Glycolysis breaks down glucose into pyruvate, which is then converted
  into lactic acid to allow ATP production to continue. Only carbohydrate
  can be used as substrate for this pathway.

• short duration high intensity → 30 seconds to 3 minutes

• recovery: 30 to 60 minutes

• cause of fatigue: hydrogen build up or lactic acid build up

Aerobic System (Oxidative System)

• uses oxygen to break down glucose and fatty acids to produce ATP

• It involves a series of complex metabolic pathways, including glycolysis,
  the Krebs cycle, and the electron transport chain, all of which require
  oxygen. (This system requires oxygen to function)

• low to moderate intensity activities → 3+ minutes

• recovery: 15 minutes to 48 hours

• cause of fatigue: hydrogen build up & oxygen depletion

World Health Day

theme: “healthy beginning, hopefuk future” → telling about a new and good healthy beginning

• celebrated on April 7 every year

• Goals: advancing health and addressing global health challenges

  • reflects the collective effort of the world to tackle pressing health issues

Physical fitness

• ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living

• being efficient → daily activities with least effort possible

• a state of health and well being → ability to perform aspects of sports, occupations, and daily activities

  • achiever through proper nutrition, moderate - vigorous physical exercise, and sufficient rest