POINTERS TO REVIEW P.E. 1st sem

Warm-up

is gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. It is done before intense

training

Cool down

is a fairly easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting or near-resting state.

The three types of warm up

passive warm up

general warm up

specific warm up

passive warm up

• is when one elevates body temperature through the use of heat packs or hot shower

general warm up

• involves light movement of major muscle groups

• Specific warm up

• - mimicking the actual moves of the sports or activity that will engaged in very light level of intensity, also helps the exerciser prepare mentally as the warm-up movements serve as practice for the actual techniques or moves to be performed

stretching

is performed in order to maintain or increase flexibility and performed stretching properly can reduce injuries and give you better flexibility, range of motion, posture, and coordination.

The three types of stretching

Ballistic stretching

dynamic stretching

static stretching

ballistic stretching

• makes use of rapid and jerky movement.

dynamic stretching

• is similar to ballistic but the movement is not jerky and uncontrolled, refers to any stretch that is performed with movement.

static stretching

this involves stretching a muscle to near its furthest point and then holding that position for at least 15 or 20 seconds, refers to any stretch that is performed without movement.

physical fitness test

is a measure of a student's level of fitness regarding several components and this will be able to determine individual baselines and thresholds.

Test items and components

• Standing long jump

• Bent-knee curl ups

• Push ups (Male and Female)

• 50 meter sprint -

• Shuttle run -

• 1000 meter run

• Three minute step up test

• Sit and reach

Standing long jump

leg strength and power

• Bent-knee curl ups

• - abdominal strength and endurance

• Push ups (Male and Female)

• - arm strength and endurance

• 50 meter sprint -

• speed

• Shuttle run

agility

• 1000 meter run

• - cardiorespiratory endurance

• Three minute step up test -

• general endurance

• Sit and reach

• - trunk flexibility