P.E

• Physical fitness refers to the ability of body systems to work together efficiently for health and daily activities
• A fit person can perform schoolwork, meet home responsibilities, and have energy for leisure activities
• Exercise is the training of the body to improve function and enhance fitness
• Physical activity includes any energy expenditure via skeletal muscles, from low resting levels to maximal exertion
• Exercise is a structured activity planned to develop and maintain physical fitness
• Physical conditioning develops physical fitness through adaptation to an exercise program
• Skill-related components of physical fitness enhance performance in athletic activities
• Agility: ability to move quickly and change direction while maintaining balance
• Balance: ability to maintain equilibrium when moving or stationary
• Coordination: ability to perform complex movements due to nervous system and muscle interaction
• Power: ability to transfer energy into force rapidly, a combination of strength and speed
• Speed: ability to move fast, related to strength for power and force
• Reaction time: time between sensing a stimulus and moving in response
• Health-related components of physical fitness
• Cardiorespiratory endurance: ability for prolonged, large muscle movements at moderate to high intensity
• Muscular strength: muscles' ability to exert force over a single or maximal effort
• Muscular endurance: ability to exert force over time or repetitions
• Flexibility: ability to move joints through a full range of motion
• Body Composition: relative amount of fat mass to fat-free mass
• Principles of Training
• Individualization: exercise should be specific to individual needs and capabilities
• Specificity: exercise should be specific to client's goals, needs, and capabilities
• Overload: exercise should stress the body for positive adaptation
• Progressive Overload: intensity and loads should continually increase for adaptation
• Variety: exercise should be varied to avoid boredom and optimize adaptation
• Rest and Recovery: recovery time is needed for the body to adapt to exercise stress
• Reversibility: adaptations from exercise are reversible if training is stopped
• Maintenance: fitness can be maintained by altering the F.I.T.T principle
• Ceiling: positive development decreases as fitness levels increase
• Warm-up before exercise to increase muscle temperature and flexibility
• Cool down after exercise to gradually decrease heart rate and allow recovery
• Aerobic exercise uses large muscle groups, is rhythmic, and increases heart rate and oxygen use
• Locomotor movements move the body in space with the feet as the base
• Non-locomotor movements involve body parts moving in space with a fixed base
• Flexion: bending or shortening of a body part at a joint
• Extension: turning, twisting, or circling
• Pendular: swinging or swaying arms forward, backward, or sideward
• Percussive: striking, hitting, pushing, or pulling
• Vibratory: shaking and beating
• Sustained: slow, smooth movement with balance throughout the series