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Reviewer in Physical Education 11

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22 views

Reviewer in Physical Education 11

Uploaded by

tolentinodrei94
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Reviewer in Physical Education 11 (1st Quarter)

Fitness

- Refers to the quality of being able and suitable to do a certain task or


demand. Fitness covers physical well-being, balanced, mental state,
emotional stability, and spiritual soundness.

Health

- Define as “a state of complete physical, mental, and social well-being and


not merely the absence of disease or infirmity” (WHO 2003)

 Factors in Achieving Fitness and Health


1) Proper Diet
- includes the adequate consumption of essential nutrients, mainly protein,
carbohydrates, fats, vitamins, minerals , and water, which are founds in the
six different food groups: (1) grains; (2) vegetables; (3) fruits; (4) milk
products; (5) meat, poultry, eggs, beans, nuts; and (6) fats, oils, and sweets
(FNRI 2008)

2) Regular Exercise
- It helps improve blood circulation, so that the bloodstream will be able to
continuously supply oxygen and nutrients to the vital organs of the body.
- It also helps reduce stress, increase energy, control weight, and brighten
your mood.

3) Balanced Lifestyle
- It helps reduce the risks of diseases and increases your chance to live
longer. It makes you feel and look good.

A balanced lifestyle includes the following:

1. Enough rest and sleep


2. Optimistic outlook in life
3. Organized and realistic priorities
4. Good relations with family and friends
5. Various interests and hobbies that develop your intellect, talents, and
skills
6. Strong determination to succeed and become a responsive member of
society
7. Good hygiene and healthy habits
8. Holistic set of ethics, values, and spirituality

 Seven Dimensions of Well-being:


1. Physical Wellness – refers to the health of your physical body.
2. Emotional Wellness – pertains to your psychological and emotional
perspective about yourself and the world around you.
3. Intellectual wellness – encompasses your open-mindedness and
intelligent responses to stimuli; decision-making skills, and lifelong
learning.
4. Social wellness - covers your interaction and relationship with others.
5. Career / Occupation wellness - includes personal satisfaction from
your career or job and contribution as a productive member of society.
6. Environmental wellness - relates to your responsibility to take care of
the environment.
7. Spiritual wellness - deals not only with your religious beliefs and
practices but more so with their effects on the other dimensions. of your
well-being.

FITT (Frequency, Intensity, Type, Time)

 Frequency – is usually being measured on the number of days or weeks


one does an exercise.
 Intensity – shows how hard an exercise is; it may either be low, moderate,
or high.
 Type – identifies the specific exercise used.
 Time – denoted the period or duration of the exercise.

Stress

- is the body's response to the various mental, emotional, and physical


demands made on it.
- If left unchecked, stress can damage your concept of yourself, your
outlook in life, and your behavior.
o Causes of Stress:
1. Adjustment to new level of independence
2. Peer Pressure
3. Expectations from elders
4. Extended commuting time, traffic
5. Living away from family
6. New, unfamiliar movement
7. Financial needs
8. Family problems
9. Norms and standards of society
10. Romantic relationships

o Effects of Stress:
 Sudden lack of appetite or overeating
 Insomnia or oversleeping
 Unusual sadness or happiness
 Anxiety or irritability
 Developing migraine headache
 Heartburn
 Indigestion
 Frequent urination
 Diarrhea
 Constipation

Stress affects the entire body. It can cause pains in the joints, bones, and
muscles.

The body responds to stress on three levels:

1. Alarm. The body’s initial reaction to any potentially harmful demand is to


prepare for action.
2. Resistance. The body adapts to stressors. While the body remains alert to
them, its defenses may have become weaker on this level.
3. Exhaustion . When the body is subjected to stress over a long period,
blood pressure is permanently raised, continuing muscular tension leads
to aches and pains, and the body’s resistance to disease remains
suppressed.
Long-term or chronic stress can lead to the development of the following
disorders:

1. Depression. Clinical depression is marked by chemical imbalances


that can be triggered by stressful life events.
2. General anxiety disorder. Anxiety disorder is characterized by
visible physical symptoms, such as muscle tension and shaking.
3. Sleep disorders. Some common stress-related sleep disorders
include insomnia (inability to sleep) , apnea (temporary cessation of
breathing while sleeping), and narcolepsy (excessive sleepiness during
the day.
4. Substance abuse. Some youth turn to alcohol or illegal drugs to
escape their problems.
5. Chronic muscle pain. Some chronic aches and pains in the head,
neck, back, and stomach are symptoms of stress and not necessarily
the results of pulled muscles or physical injuries.

o Coping with Stress:


1. Be honest with yourself about all the things that are going on in your
life.
2. When you are feeling hassled and little things readily upset you, take a
deep breath, count to ten, and then put everything in perspective.
3. Manage your time.
4. Develop health lifestyle habits that will enhance your resistance to
stress.
5. Keep a diary of things that seem to cause you stress, so that over a
period of time you can identify patterns or situations that cause
problems and prevent them.
6. Be positive and optimistic.
7. Laugh at yourself and try to maintain a sense of humor no matter what
the situation.
8. Accept the fact that you cannot control everything in your life and
realize that your way is not always going to be the best way.
9. Focus on the pleasant aspects of your life and ways to improve
situation.
10. Do not procrastinate. If you constantly put off things that you do not
want to deal with or are unpleasant but which you are going to have to
address sooner or later, your level of frustration escalates, and you feel
more stresses. Deal with every situation as soon as you can.
In addition to physical exercises, managing your thought processes can be an
effective method to deal with stress.

Muscle-to-Mind Techniques

- control the level of stimulation to the brain from the muscle.

Examples: Progressive relaxation, Massage, and Biofeedback therapy

Mind-to-Muscle Techniques

- control the level of stimulation along the nerve pathways coming from the
brain to the muscles.

Examples: Yoga, Meditation, Imagery, and Autogenic Training (Hypnosis)

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