P.E
FITNESS
• It is the condition of being physically fit and healthy
• Fitness is a universal concern
• Fitness is not only for athletes, sports participants, PE teachers and fitness instructors but also a concern for students, parents and other members of the community.
PHYSICAL ACTIVITY
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure.
WELLNESS
Wellness refers to a state of overall well-being that encompasses various aspects of an individual's life. It goes beyond mere absence of illness and involves achieving a balance between physical, mental, emotional, and social health.
STEP 1: MODERATE PHYSICAL ACTIVITY
The first step in the physical Activity Pyramid, this phase should be perform daily or at least 4-5 times a week.
STEP 2: VIGOROUS AEROBICS
Includes exercises that can be done for a long period of time, and is dynamic enough to increase heart rate.
STEP 3: VIGOROUS SPORT AND RECREATION
This phase requires the heart to beat faster than normal, and eventually makes the person breathe faster and sweat more
STEP 4: MUSCLE FITNESS EXERCISES
This phase in the Physical Activity Pyramid represents muscle fitness exercises, which build your strength, muscular endurance, and power.
STEP 5: FLEXIBILITY EXERCISE
According to ACSM, flexibility exercises improve postural stability and balance.
BALANCING ENERGY
Energy balance means that the calories in the food you eat are equal to the calories you get through in exercise each day.
PROPER DIET INCLUDES 3G’S AND R
• Go food for energy;
• Grow food for bones, muscles and teeth
• Glow food for skin, hair and eyes
• Regular Exercise helps improve blood circulation, reduce stress, increase energy, control weight and lighten the mood.
FITNESS TEST
A fitness test, also known as a fitness assessment, comprises a series of exercises that help evaluate your overall health and physical status. A wide range of standardized tests is used for these exams, including body composition tests, cardio stress tests, endurance tests, and range of motion tests.
HEALTH RELATED FITNESS TEST
The core components of health-related fitness include cardiovascular and muscular endurance, flexibility, and your body’s ratio of fat compared to muscle and bone.
Cardiovascular endurance: the ability to perform exercises at moderate-to-vigorous intensities for a prolonged period of time.
Muscular strength: how much force your muscles can exert or how heavy weights they can lift.
Flexibility: the ability to move muscles and joints through a full range of motion.
Body composition: your body’s ratio of fat mass to fat-free mass like muscle and bone.
Body composition:
Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. A high BMI can indicate high body fatness.
ACTIVITIES UNDER HEALTH RELATED FITNESS TEST
Cardiovascular Endurance:
3-Minute Step test - is designed to measure a person's aerobic fitness. Participants step up and down, on and off an aerobics- type step for three minutes to increase heart rate
Muscular Strength:
90-Degree Push Up- It is a basic fitness test used by coaches, trainers, and athletes to assess upper body fitness and to monitor progress during strength and fitness training.
Basic Plank- It is also known as the Prone Bridge Test, is a simple fitness test of core muscle strength
Flexibility:
Zipper Test - It is a type of PFT that is designed to test the upper arm and shoulder girdle flexibility intended to parallel the strength/ endurance assessment of the region.
Sit and Reach (cm)- It is a test that is designed to measure the flexibility of your hamstrings and lower back.
SKILL RELATED FITNESS TEST
There are six skill-related fitness components: agility, balance, coordination, speed, power, and reaction time. Skilled athletes typically excel in all six areas.
AGILITY:
Hexagon Agility Test- The Hexagon agility test is a test that evaluates agility.
SPEED:
40-Meter Sprint- The aim of this test is to determine acceleration and speed.
POWER:
Standing Long Jump- It is a type of PFT that the subject attempts to jump as far as possible, landing on both feet without falling backwards.
BALANCE:
Stork Balance Test- The stork balance test requires the person to stand on one leg for as long as possible.
REACTION TIME:
Stick Drop Test- This test uses the known properties of gravity to determine how long it takes a person to respond to the dropping of an object by measuring how far the object can fall before being caught.
Dehydration
disorder in which fluid depletion happens in blood, intake, and urine exercise. You'll need to drink water to absorb or replenish
Overexertion
Overdoing, or prolonged physical exercise, delays muscle recovery. An adult needs to have 5 hours of moderate exercises per week and 2-5 hours of intense activity.
Hypothermia
A medical emergency occurs when your body loses heat faster than it can generate heat, causing a dangerously low body temperature.
There are things that will help you avoid hypothermia if you note early symptoms of hypothermia, these are:
• Should not work out in a cold climate
• Stir in warm clothing layers
• Shift your body to help your heart warm up
There are things that will help you avoid hypothermia if you note early symptoms of hypothermia, these are
• Eat rich in carbohydrate foods
• Overexertion makes you sweaty
• Always have your towel for immediate drying of your sweat
Hyperthermia
sometimes referred to as "heat disease." It features a high body temperature.
Further guidelines for the treatment of mild to moderate hyperthermia include:
• Sip fresh water or an electrolyte drink
• Loosen or remove excess clothes
• Lie down and try to relax
• Taking a cool shower or bath
Etiquette
It is a conduct or procedure required by good breeding or prescribed by authority to be observed in social or official life. set of customs and rules for polite behavior especially among a particular class of people or in a particular profession.
Sportsmanship
fairness, respect, and graciousness in winning or losing which is becoming to one participating in sports. It is playing by the rules and principles and using sport etiquette.
Facility
place, amenity, or piece of equipment provided for a particular purpose.