PE-HEALTH-4-REVIEWER.docx

P.E AND HEALTH 4 REVIEWER

AQUATIC ACTIVITIES Can be defined as motor activities performed in water for purposes that may be utilitarian, competitive, educational, therapeutic, or recreational. Aquatic is a broad term used for activities done in rivers, beaches, swimming pools and the like. These activities are good source of relaxation, enjoyment and exercise.

SWIMMING The most common aquatic recreational activity. It is a sport or activity of propelling oneself through water using the limb usually for recreation, sports, exercise, or survival.

FOUR STYLES IN RECREATIONAL SWIMMING

1.Breaststroke 2.Backstroke 3.Butterfly 4.Freestyle

SNORKELING It is an activity in which a person swims using a mask, snorkel and swimming aids such as fins, but without using self-contained underwater breathing apparatus.

SURFING It refers to the act of riding waves through a board while staying in an upright position. You can surf in the open seas or even in rivers, but the waves make all the difference. La Union and Siargao are the most popular surfing sports in our country.

SAILING The art of controlling a sailing ship or sailboat while being propelled by winds across a body of water.

SKIM BOARDING Similar to surfing, but unlike the latter, you start at the shore and glide through the water’s surface until you meet an incoming wave which you ride back to the beach.

WATER RAFTING Usually consisting of a group of six people or more, rafting is done on whitewater or rivers with rapid movements using an inflatable raft or boat. CAGAYAN DE ORO Famous for offering whitewater rafting activity along Cagayan River that offers different levels of challenges.

WATER AEROBICS The performance of aerobic exercise in water such as in a swimming pool. Done mostly vertically and without swimming typically in waist deep water.

PHYSICAL FITNESS Defined as a state of good health as a result of exercise and proper nutrition.

Cardiovascular Endurance The ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Physical activity that trains for cardio respiratory endurance focuses on repetitive, dynamic, and prolonged movements using major muscles groups.

Muscular Strength The amount of force muscles can produce. You can train your muscles to be stronger by lifting heavy weights for a few repetitions.

Muscular Endurance The ability of muscles to perform continuous without fatiguing. It is a measure of how long a muscle can withstand a prolonged contraction

Flexibility The ability of each joint to move through the available range of motion for a specific joint. It helps to prevent muscular imbalances and allows you to move about with ease.

Body composition The amount of mass compared to lean muscle mass bone and organs. Overall health generally improves when you have lower amount of fat mass and higher amount of lean muscles.

BMI= weight in kg./(height in m)2

3- Minute Step Test Stand close to 12 inches’ bench box (or stairs at home) while partner will set metronome in 96 beats per minute (BPM). When ready, start the stopwatch, and march up and down. You can rest if you need to but remain standing. When 3 minutes is up, stop immediately get your pulse rate.

Zipper Test In standing position, with your right hand, reach over right shoulder and at the same time, place your left hand behind your back to try to touch the fingers of the right hand. Perform the same test in the left hand. Measure the distance of overlapped fingers in cm, if they fail to meet score as a minus or ‹0. Write zero if the fingertips just touched with no overlap. Repeat the procedure with the other hand. Record the score.

Curl-Up Lie flat on the floor. Bend your legs more than 90 degrees with feet remaining flat on the floor. Lay down with arms extended at the sides, palm facing down with fingers extended touching the tape mark. From that position, curl your trunk up with heels in contact with the floor until your fingers reach 2nd marker. Upon reaching, lower back to the starting position. Repeat one-curl up every 3 seconds. Continue the curl-ups and stop when you are unable to keep the pace. Record the number of repetitions.

90-degree Push-Up Lie down facing the floor, place the hands just outside the shoulders with elbows bent. Men: Support the body in a push-up position from the toes with back, hip and legs align. Women: Support the body in a push-up position from the knees instead of toes, with back, hip and legs aligned. Lower the body until the upper arm is at right angle or (90 degrees). Repeat as many times as possible.

Flexed-Arm Support(Static) Follow Push-up procedure 1&2. From the starting position, lower the body until the upper arm is parallel to the floor and elbow flexed at 90 degrees. Hold the position as long as possible. Record the obtained holding position.