HOPE

• Physical Education


  An integral part of the education process, with the aim of developing physically, mentally, emotionally and socially fit citizens through physical activities
• Physical Fitness


  The ability of the body to carry out daily tasks and routine physical activities without undue fatigue and with extra energy in case of emergency
• Benefits of Physical Activity or Exercise


  • Reduce risk of heart attack
  • Reduce blood cholesterol level
  • Lower blood pressure
  • Lower risk of falls
  • Manage weight better
  • Lower risk of type 2 diabetes and some cancers
• Fitness Assessment


  A series of tests that helps a trainer determine your physical fitness level and aids in developing a personalized program
• Benefits of a Fitness Assessment


  • Assess current fitness levels
  • Help develop and establish a fitness program
  • Identify possible areas of health or injury risk
  • Aid in motivation
  • Evaluate and track progress
• PAR-Q (Pre Assessment Readiness Questionnaire)


  A self-screening tool to determine the safety or possible risks of exercising based on health history, current symptoms, and risk factors
• Anthropometric Measurements


  1. Weigh on a scale

  2. Measure height with a tape measure or meter stick

  3. Calculate BMI
• BMI (Body Mass Index)


  A measure of body fat based on height and weight
• 3-Minute Step


  A test for cardiovascular endurance level based on how quickly heart rate comes back down after physical activity
• Hamstring and Flexor Test


  A test for flexibility of the hamstring and hips using a protractor and meter stick
• Zipper Test


  A test for shoulder flexibility, recording the length of overlapped fingers
• Curl-up (Dynamic)


  A test for abdominal muscle strength and endurance, performing curl-ups with proper pacing
• 90-Degree Push-up (Dynamic)


  A test for strength and endurance of the upper arm muscles
• Flexed-Arm Support (Static)


  A test for muscular strength of the shoulder and upper arm, recording the obtained holding position
• Health-Related Components of Physical Fitness


  • Cardio-respiratory Endurance
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition
• Skill-Related Components of Physical Fitness


  • Balance
  • Coordination
  • Power
  • Reaction Time
  • Speed
  • Agility
• Warming Up


  A set of exercises to prepare the body for physical activity and avoid injury by gradually revving up the cardiovascular system and increasing blood flow to muscles
• Cooling Down


  Easy exercise done after intense activity to allow the body to gradually transition to a resting or near-resting state, regulating blood flow
• F.I.T.T. Principle of Physical Activity


  • Frequency
  • Intensity
  • Time
  • Type
• Cardio-respiratory Endurance


  The ability of the heart, blood vessels and the lungs to take in and process oxygen in the body
• Muscular strength


  The ability of the muscle to exert force
• Muscular endurance


  The ability of the muscles to exert repeated muscular contraction against a resistance for a long period of time
• Flexibility


  The ability of the joints to move throughout the full range of movement
• Body composition


  The percentage of fat, muscle and bone in the body
• Balance


  The ability to maintain the body in a state of equilibrium
• Coordination


  The ability to use the senses together with body parts in the performance of motor skills
• Power


  The ability to exert maximum muscular contraction instantly in an explosive burst of movements
• Reaction time


  The time taken for the body to respond to a stimulus
• Speed


  The ability to perform a movement or cover a distance in a short period of time
• Agility


  The ability to change the position of the body efficiently and accurately
• Balance


  The ability to control and maintain positions or movement of the body. It is in the state of equilibrium
• Coordination


  The ability to maintain harmonious functioning of muscles in producing complex movements
• Power


  The ability of the muscles to release maximum force in the shortest possible time
• Reaction time


  The ability to react to the interval of time between the signal to respond (stimulus) and
• Speed


  The ability to make successive movements of the same kind in the shortest possible time
• Agility


  The ability to change positions, movements, or direction with quickness and lightness
• Maximum Heart Rate

  The highest number of beats your heart can pump per minute when it's under high stress (physical or otherwise)
• Resting Heart Rate

  The number of times your heart beats per minute when you are at rest such as when you are relaxed, sitting or lying
• Physical Activity

  Any movement that is carried out by the muscles that require energy
• Exercise

  • Involves structured, repetitive movements of the body