PE

• Physical Fitness


  A set of physical attributes that allow the body to respond or adapt to the demands of stress and physical effort
• Physical Fitness is no longer limited to just doing certain forms of activity, but rather the whole adaptation of the body in terms of doing physical effort
• Physical Fitness is a factor that can affect your health and wellness
• Physical Education helps you develop sets of attributes that would give you the chance to perform physically demanding tasks daily
• Health-related fitness components


  Components of fitness that are essential to maintaining your health and in preventing you from obtaining different diseases
• Health-related fitness components

  • Cardiovascular (CV) Endurance
  • Muscular Endurance
  • Muscular Strength
  • Body Composition
  • Flexibility
• Cardiovascular (CV) Endurance


  The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity
• Muscular Endurance


  The ability of a muscle or a muscle group to exert force repeatedly over an extended period of time
• Muscular Strength


  The amount of force a muscle can produce with a single maximum effort
• The Chair Squat is the simplest variation of the regular squats and is most appropriate for a beginner. Its main purpose is to target large muscle groups of your lower body
• Skill-related fitness components

  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction Time
  • Speed
• Physical Fitness Tests are activities you can use to determine your current level of fitness
• Knowing which specific components you need to develop with your body, puts you at the right map for reaching physical fitness successfully
• Air Squat


  Simplest variation of the regular squats, most appropriate for a beginner, targets large muscle groups of the lower body
• Organ System: Muscular Strength

  • Bones
  • Muscles
  • Joints
  • Tendons
  • Ligaments
• Activity to understand muscular strength

  1. Find a heavy object

  2. Lift the object with both hands, using legs and buttocks, not back

  3. Gently drop the weight back
• Flexibility


  The full range of motion available in a joint or joints, allowing limbs to bend, twist, and move without risk of injury
• Activity to understand flexibility

  1. Raise right arm

  2. Bend right elbow towards back

  3. Take left arm to back by bending elbow, reach right hand

  4. Repeat on other side
• Body Composition


  The proportion of fat mass and lean body mass
• Excess body fat, especially in the abdominal area, is at risk for various health issues
• Maintaining a sensible diet and regular exercise improves body composition
• Skill-related fitness components


  Assessment tests to determine capacity in performing sport-related movements
• Skill-related fitness components

  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction Time
  • Speed
• Health-related fitness activities


  • Body Mass Index (BMI)
  • Sit & Reach
  • Zipper Test
  • Push-Ups
  • Basic Planking
  • 3-Minute Step Test
• Skill-related fitness activities

  • Standing Long Jump
  • 40-Meter Sprint
  • Hexagon Agility Test
  • Stick Drop Test
  • Juggling Test
  • Stork Balance Stand Test
• Purpose of fitness testing

  To assess and monitor physical fitness levels
• Fitness testing is necessary before exercise/physical activity to establish baseline and monitor progress
• Procedure for Body Mass Index (BMI) test

  1. Measure weight in kilograms

  2. Measure height in meters

  3. Calculate BMI using formula
• Procedure for Zipper Test

  1. Stand erect

  2. Raise right arm, bend elbow, reach down back

  3. Extend left arm down and behind back, bend elbow up

  4. Repeat on left side
• Procedure for 3-Minute Step Test

  1. Count pulse for 10 seconds before test and multiply by 6

  2. Step up and down on bench for 3 minutes at 24 steps per minute

  3. Immediately after, count pulse for 10 seconds and multiply by 6
• Cardiovascular Endurance Ratings

  Excellent, Good, Above Average, Average, Below Average, Poor, Very Poor
• Cardiovascular Endurance


  Ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained physical activity
• Heart Rate After Activity


  Measure of cardiovascular endurance, the higher the heart rate after activity the lower the cardiovascular endurance
• John's heart rate after the 3-minute step test is 82 bpm
• Fitness Zone


  Classification of cardiovascular endurance based on heart rate after activity
• If John's heart rate after activity is in the Good Range, it means his cardiovascular endurance is properly at work and his heart recovered quickly from the activity
• The student's own heart rate after exercise and which fitness zone it falls into is being asked about
• Body Mass Index (BMI)


  Measure of body fat based on height and weight
• Calculating BMI

  1. Height (Meters)

  2. Weight (Kilograms)

  3. BMI Calculation
• Flexibility


  Range of motion around a joint