Mars Lyn Pras

Physical Education

an integral part of general education designed to promote the optimum development of the individual physically, socially, emotionally, and mentally through total body movement in the performance of properly selected physical activities.

Physical Activity

a body movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure.

Exercise

a type of physical activity that requires planned, structured, and repetitive bodily movements to improve or maintain one or more components of physical fitness.

Physical Fitness

the ability of an individual to perform one's daily task with vigor and alertness without undue fatigue, with reserve energy to attend to other tasks, with readiness to meet unforeseen emergencies, and with enough energy for leisure time activities.

Warm-Up

the preparation of the body physically and mentally for the conditioning bout. This means that the heart, lungs, and muscles are being set for an increased workload, an activity that is of higher intensity and which will last for about 5-15 minutes enough to produce slight sweat indicating that the body is ready for the proper activity/exercise. This also means lesser chances of injury occurrences while exercising.

Cool down

this is the period when the body tries to return to its normal or resting state. This may be the latter phase of the conditioning bout but done at a lower intensity level followed by light stretching exercises. This may take about 5-15 minutes, enough time for the body to prevent muscle soreness and stiffness, and blood pooling that may result to a person's feeling of dizziness and faintness. This guide will indicate that cooling down has served its purpose if the heart rate is approximately 100-110 bpm or even less.

Wellness

refers to the overall state of being in good health, both physically and mentally. It involves making positive choices and adopting habits that contribute to a fulfilling life. There are 8 dimensions of wellness that assist in the overall healthy wellbeing of an individual, namely: physical, intellectual, financial, occupational, emotional, environmental, spiritual and social.

8 Dimensions of Wellness

• Physical

• spiritual

• emotional

• occupational

• intellectual

• environmental

• financial

• social

Muscular Strength

ability of the muscle to exert or apply a single maximal force during contraction

to overcome resistance.

Push-ups, Modified Push-ups

Activity tests to measure muscular strength:

Flexibility

functional capacity of the joints to move within a normal range of motion

(ROM). It involves the muscular system as well as the bones and joints. Lack of adequate flexibility has often been linked with low back pain as well as with muscle and joint injuries. An adequate degree of flexibility is important to prevent injury and to maintain body mobility. It can be greatly improved by stretching

Muscular Endurance

capacity of a muscle or a group of muscle to persist in a localized muscular effort or capacity of a muscle to exert force repeatedly or to hold a contraction over a period of time.

Abdominal Curl-ups, crunches

Activity tests to measure muscular endurance:

Flexion

– bending a body segment

Extension

– straightening a body segment

Abduction

- moving a limb away from the body

Adduction

- moving a limb towards the body

Sit and Reach, Shoulder Flexibility, Sit and reach wall test

Activity tests to measure flexibility:

Body Composition

refers to the total make-up of the body using the concept of a two-component

model: the Lean Body Mass and the Body Fat.

Lean body mass

consists of the muscles, bones, nervous tissue, skin, blood and organs. These

tissues have high metabolic rate and make a direct, positive contribution to energy production during

exercise.

Body Fat

adipose tissue represents the components of the body whose primary role is to store

energy for later use. Body Fats does not contribute in a direct sense to exercise performance. Body

Fat is further the maintenance of life while storage body fat contained in the fatty deposits found under

the skin and deep inside the body

Body mass index

• weight in kg / height in m²

18.5 - 22.9

The normal BMI

WRO

Waist meas. / hip meas.

BMI, WRO

Activity test to measure body composition

Cardiovascular Endurance

is the ability of the heart, lungs and blood vessels to supply oxygen and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises. It is also defined as the maximum amount of work an individual is capable of performing continuously where the work involves large muscle groups

Rockport Walking Test, Cooper Run Test, 3-minute Step Test

Activity to measure cardio-vascular endurance

Food

is essentially the source of nutrients that are needed by the body to perform its basic function

Macronutrients

• nutrients that the body needs in large amount as they are the ones that provide energy to the body.

Carbohydrates

the chief source of energy in the Filipino diet.

Fat

• body insulation and padding from extreme temperature and shock and provide palatability and satiety value to foods.

• provides a concentrated source of food energy, providing 9 kcal per gram. It is also

  important component of body cells and helps absorb, transport and store the fatsoluble vitamins

  A, D, E and K.

Protein

• the body-building nutrient

• needed for growth and repair of body cell

• They are also essential components of enzymes and hormones needed for vital life processes such as digestion absorption and metabolism.

• also help produce antibodies to fight infection, maintenance of

  fluids and electrolyte balance and acid-base balance and transport of substance around the body.

Micronutrients

• nutrients that the body needs in small amounts.

Vitamins

• They are the regulators or facilitators of body processes.

• occur in much smaller quantities than the macronutrients.

Fat-Soluble Vitamins

• A,D, E and K

Water-Soluble Vitamins

• C and B complex

Water

constitutes the body’s fluid compartment that provides the medium in which all of the cell’s chemical reactions occur.

Homeostasis

remains in a delicate but firmly maintained state of dynamic equilibrium called

Body water

• acts as transporters of nutrients and waste products, lubricants around joints and shock absorbers in certain body organs (spinal cord). It also aids in the maintenance and regulation of blood volume and body temperature.

Minerals

• just like vitamins, do not provide calories but are used as building blocks for body tissues such as bones, teeth, muscles and other organic structures

Training

• is a systematic method of physical conditioning. It follows a systematic process of repetitive

  and progressive exercise of work, as well as guidelines in doing a physical activity.

Individual Differences

• Performers respond differently to the same training. This is due to factors such as age, sex, the individual’s state of training, the characteristics that athletes have inherited from their parents/genetic, their personal commitment, their level of physical and mental maturity

Adaptation/use

• Is the way the body responds to the training program. The parts of the body that are actively stressed during exercise adapt to those stresses, leading to an increase in performance.

overload

Indicates that doing “more than the usual” is necessary if benefits are to occur. In order for the muscles (including the heart muscles) to get stronger, it must be overloaded or worked against a load greater than the usual.

Frequency

• (how often) it is the number of times one should exercise in a week. According to studies,

  for one to achieve something out of one’s physical fitness activity, one should exercise at least 3-4 times

  a week.

Intensity

• (how hard) it is defined as the difficulty level or how vigorous and exercise should be. This

  is probably the most critical of the different factors that determine the amount of positive physical change

  to take place. When it comes to strength training. If you’re new to an exercise program, you don’t want

  to make the plan too challenging.

Time

(how long) the length of time at which the exercise program is executed. An average

work-out will last between 15-45 minutes to an hour. The intensity of an exercise is inversely proportional to the duration. As the intensity increases, duration decreases and vice versa.

Type/Mode of Exercise

the type of activity or exercise which in general are focused on cardio and

resistance training. Exercise is a good way to develop a healthy heart, mind, and body. Healthy hearts

are developed when a person performs the recommended daily aerobic exercise routine. They help keep

the heart's blood flow unclogged and keep its surrounding muscles and tissues healthy

Progression

As one reaches his fitness potential, the rate of improvement begins to plateau. Hence, the overload imposed on an athlete must be progressive.

Reversibility

• The adaptation that takes place as a result of training are all reversible.

  Adaptation to endurance training can be lost more quickly than it takes to achieve them while strength

  gains are lost more slowly. The principle of reversibility is another way of stating the principle of disuse.

  If your energy systems are not utilized, it deteriorates to a level congruent to your level of activity. It

  indicates that disuse or inactivity results in loss of benefits achieved in overloading

Specificity

In order for a training program to be effective it must be specific for the sport and position of the performer. It indicates that you must train a specific energy system and specific muscle or muscle groups for the desired improvement to occur.

Metabolic Specificity

- involves training in a specific energy system.

Neuromuscular Specificity

– involves a training specific muscle or muscle group.

Recovery

refers to the amount of time the body should be allowed to rest and recover from

fatigue before the next activity begins.

Variation

Refers to the need of the body to undergo changes. If training programs are repetitious, athletes can soon become bored and lose their motivation. Add variety to your workouts. To achieve a balanced body, you need to work several different muscle groups. This can mean doing different kinds of activities for fitness. It’ll also help you avoid the dreaded exercise rut.

Time Pattern

Exercises should be done anytime of the day when it is convenient for the individual and it should be governed by the preference and the timetable of the individual.