Q2 P.E&HEALTH POINTERS TO REVIEW 1

P.
E & HEALTH POINTERS TO REVIEW
Physical activity
❖ is a general term that includes sports, dance, and activities done at work or
at home, such as walking, climbing stairs, or mowing the lawn. When people
do physical activity especially for the purpose of getting fit, we say they are
doing exercise
Benefits of Physical Activity

❖ Helps people achieve and maintain a healthy weight
❖ Reduces feelings of stress, anxiety & depression
❖ Builds and maintains healthy bones, muscles & joints
❖ Boosts energy level
❖ Improves quality of sleep
Physical Activity Reduces the risk of;
❖ Dying from heart disease or stroke
❖ Developing high blood pressure, cholesterol & diabetes
❖ Developing obesity
❖ Developing osteoporosis exercise builds strong bones & muscles
What is Physical Fitness?

❖ Good health or physical condition, especially as the result of exercise and
proper nutrition.
❖ Fitness refers to the degree of body functioning and the ability of the body
to handle physical demands. The more efficient the body functions, the
higher the level of fitness. The higher the level of fitness, the greater the
chance the body will be free of disease and maintain a healthy state. Fitness
is a major part of a preventative medicine approach to health.
4 Components of Fitness
Aerobic
Muscular
Flexibility
Body Composition
Aerobic Activities
❖ Defined - The body's ability to take in and use oxygen to produce energy.
Aerobic activities make you breathe hard & they increase your heart rate.
❖ are also called "cardio exercise"
FITT
❖ Frequency -How often. 3 or 4 sessions per week.
❖ Intensity -How hard. It is important to get the heart rate up (within a safe
range) for improvement to occur.
❖ Time -How long. To get any real benefit you must exercise for at least 20
minute and continuously.
❖ Type -For aerobic fitness choose aerobic type training eg. Running,
swimming, cycling, etc.
Muscle Strengthening Activities

❖ Defined - The strength and endurance of your muscles.
Muscular strength - the ability to exert maximum force against resistance; 1 RM
(Repetition Maximum)
Muscular Endurance the ability of a muscle to exert submaximal force repeatedly
over a period of time
To get stronger - work with heavier weights and perform fewer reps. To promote
endurance use lighter weights and do more reps.
Remember to work your muscles and your bones at least three times a week!
Flexibility
❖ Defined - The ability to bend joints and stretch muscles through a full range
of motion.
Exercise
❖ Exercise is very important to every individual.
❖ To achieve good effect in every exercise, there must be a proper selection of
activities or program of exercise adapted to the age, condition, body type,
and other needs of the individual, together with proper exposure to these
activities in terms of time and intensity workout.
Physical Exercise
❖ Is any bodily activity that enhances or maintains physical fitness and overall
health and wellness.
Exercise Program
❖ Is a great way to stay fit. It also brings a wide range of physical and mental
benefits.
Aerobic Exercise
❖ Refers to the exercise which is of moderate intensity, undertaken for a long
duration.
❖ Aerobic means "with oxygen".
❖ Kenneth Cooper is considered as the "father of aerobics".
STUCTURE OF THE HUMAN BODY
❖ Better understanding of the body parts may contribute to effective
performance of the individual.
1. FLEXION- Bending (movement that reduces the angle between the bones, as
in bending elbow).
2. EXTENSION- Straightening or stretching (movement that increases the angle
between bones, as in straightening of the elbow).
3. ABDUCTION- Moving the body part away from the center or midline (open
the fingers).
4. ADDUCTION- Bringing the body part back to the center line (closing of
fingers).
5. SUPINATION- Turning the body part upward or outward.
6. PRONATION- Turning the body part downward or inward.
7. EVERSION- Turning the body part outward
8. INVERSION- Turning the body part inward.
9. CIRCUMDUCTION- A complete circular motion of the body part (arm circling)
10.ROTATION- Pivoting a body part inwards or outwards around a long axis
(turn)
PHASES OF AN EXERCISE PROGRAM

❖ WARM-UP- Is the first step in the routine which takes about five to ten
minutes.
❖ WORKOUT- Is the main activity.
❖ COOL DOWN- Is usually made up of walking and slow stretches that bring the
pulse rate gradually back to normal.
TYPES OF EXERCISE
Low Intensity- these are exercise include a light walk, a stretching routine or
beginner's yoga workout or swimming.
Isometric- Static stretching (it does not use motion)
Isotonic- Shifting of resistance.
Relaxation- Provides satisfaction of total well-being of the person due to
stress and anxieties.
Therapeutic Exercise- Used to rehabilitative methods in treating disease or
illness.
Three Types Of Stretches
1. Static Stretching - holding a position for a short period of time. The safest
form of stretching.
2. Ballistic Stretching - bouncing in out of a stretched position. The most
dangerous type because of possibility of injury.
3. PNF or Proprioceptive Neuromuscular Facilitation - person who pushes and
pulls on the limb or the body.

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P.

E & HEALTH POINTERS TO REVIEW

Benefits of Physical Activity

What is Physical Fitness?

Muscle Strengthening Activities

PHASES OF AN EXERCISE PROGRAM

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