Physical Education 1st Quarter Notes

►Dance
- a recreational activity that can develop our physical, mental and emotional health

►Indoor recreation
- Productivity is within the premises of your comfort zone at home or inside a
building

►Lifestyle
- the way in which an individual lives; includes the typical patterns of an individual's
behavior like everyday routine at home, in school, or at work; eating, sleeping, and
exercise habits, and many others; are related to elevated or reduced health risk

►Lifestyle change
- Best way of preventing illness and early death

►Environmental factors
- This includes behavior and lifestyle choices

►Body Mass Index

- a measure of body weight relative to height

►lifestyle
- The idea is that for health risks to be reduced, changes in your _____ should be
made

►lifestyle
- A person's pattern of living as expressed in his or her activities, interests, and
opinions

►risk factors
- variables in your lifestyle and genetics that may lead to certain diseases; include
age, gender, nutrition, body weight, physical activity, and health habits, etc (i.e.
stress, unhealthy diet, physical inactivity, exposure to tobacco smoke or the effects
of the harmful use of alcohol)

►non-communicable diseases
- are not infectious and cannot be passed from one organism to another

►chronic diseases
- Generally long-lasting afflictions now more common because of higher life
expectancies.

►cardiovascular diseases cancer chronic respiratory diseases diabetes

- The four main types of NCDs

►cardiovascular diseases
- diseases of the heart and blood vessels

►cancer
- A disease in which some body cells grow and divide uncontrollably, damaging the
parts of the body around them.

►chronic respiratory diseases

- Most often caused by environmental and
behavior risk factors
- Not wearing appropriate respiratory protection

►diabetes
- A condition in which the body is unable to produce enough insulin, the hormone
required for the metabolism of sugar

►Weight Gain
- •energy consumed is greater than energy expended
•more food intake but less physical exertion

►Weight Loss
- •energy consumed is less than energy expended
•more physical exertion but less food intake

►Weight Maintenance
- •energy consumed equals energy expended
•physical exertion is the same with food intake

►Body Mass Index

- calculated by dividing your body weight (expressed in kilograms) by the square of
your height (expressed in meters)

►Recreational activities
- Those involved in travel, tourism, and amateur sports that are not associated with
educational institutions

►Recreational activities
- These activities may require large body movements such as running, throwing,
and jumping, or small movements such as playing board games, doing arts and
crafts, and many others.

►1
- (Physical Activity Index) [Intensity]
Light, as in fishing

►2
- (Physical Activity Index) [Intensity]
Moderate, as in volleyball, softball

►3
- (Physical Activity Index) [Intensity]
Moderately heavy, as in cycling and other recreational sports

►4
- (Physical Activity Index) [Intensity]
Intermittent heavy breathing and perspiration, as in tennis

►5
- (Physical Activity Index) [Intensity]
Sustained heavy breathing and perspiration

►1
- (Physical Activity Index) [Duration]
Less than 10 minutes

►2
- (Physical Activity Index) [Duration]
10 to 20 minutes

►3
- (Physical Activity Index) [Duration]
20 to 30 minutes

►4
- (Physical Activity Index) [Duration]
Over 30 minutes

►1
- (Physical Activity Index) [Frequency]
Less than once a month

►2
- (Physical Activity Index) [Frequency]
A few times per month

►3
- (Physical Activity Index) [Frequency]
1 to 2 times per week
►4
- (Physical Activity Index) [Frequency]
3 to 5 times per week

►5
- (Physical Activity Index) [Frequency]
6 to 7 times per week

►Lifestyle physical activity

- [Description]
Moderate physical activity - an amount of activity that uses about 150 calories per
day

►Moderate exercise program

- [Description]
Cardio-respiratory endurance exercise (20-60 minutes, 3-5 days a week); strength
training and stretching exercises (2-3 days per week)

►Vigorous exercise program

- [Description]
Cardio-respiratory endurance exercise (20-60 minutes, 3-5 days a week); interval
training, strength training (3-4 days a week), and stretching exercises (3-5 days a
week)

►Lifestyle physical activity

- [Sample activities or program]
One of the following:
•Walking to and from work, 15 minutes each way
•Cycling to and from class, 10 minutes each way
•Sweeping the yard for 30 minutes
•Dancing (fast) for 30 minutes
•Playing basketball for 20 minutes
►Moderate exercise program
- [Sample activities or program]
•Jogging for 30 minutes, 3 days per week.
•weight training, 1 set of 8 exercises, 2 days per week
•stretching exercises, 3 days per week

►Vigorous exercise program

- [Sample activities or program]
•Running for 45 minutes, 3 days a week
•Intervals: running 400m at high effort, 4 sets, 2 days a week
•Weight training: 3 sets of 10 exercises, 3 days a week
•stretching exercises, 5 days a week

►Vigorous exercise program

- [Health and fitness benefits]
All the benefits of a lifestyle physical activity and a moderate exercise program with
greater increase in fitness and somewhat greater reduction in chronic disease risk.
Participating in a vigorous exercise may increase risk of injury and over-training.

►Lifestyle physical activity

- [Health and fitness benefits]
Better blood cholesterol levels, reduced body fat, better control of blood pressure,
improved metabolic health, and enhanced glucose metabolism; improved quality of
life; reduced risk of some chronic diseases

►Moderate exercise program

- [Health and fitness benefits]
All the benefits of lifestyle physical activity, plus improved physical fitness
(increased cardio respiratory endurance, muscular strength, and endurance, and
flexibility) and even greater improvements in health and quality of life and
reductions in chronic disease risk.

►Frequency
- (how often)
number of training sessions that are performed during a given period (usually one
week)
►Intensity
- (how hard)
an individual's level of effort, compared with their maximal effort, which is usually
expressed as a percentage

►Time
- (how long)
duration of a workout (including warm-up and cool-down) or the length of time
spent in training

►Type
- mode of physical activity

►Frequency Intensity Time Type

- FITT stands for

►Rate of Perceived Exertion

- RPE stands for

►Rate of Perceived Exertion

- an assessment of the intensity of exercise based on how the participant feels;
basically a subjective assessment of effort which ranges from 6 (very, very light) to
20 (very, very hard) with 1 point increments in between

►Physical fitness tests

- tests that gauge your fitness level; may be health-related and skill-related

►Cardiovascular endurance
- the ability of an individual to perform prolonged work continuously, where the
work involves large muscle groups (Fahey, Insel, and Ruth 2007)

►Agility
- ability to start (or accelerate), stop (or decelerate and stabilize), and change
direction quickly, while maintaining posture
►Coordination
- ability to perform complex motor skills with a smooth, flow of motion

►age gender heredity nutrition activity disability

- Factors affecting physical fitness include

►Health Benefits
- •road map to good health and longevity
•improved quality of life
•lower blood pressure, reduced arthritis pain, weight loss and lowered risk of
diabetes, certain cancers, osteoporosis and cardiovascular disease

►Physical Benefits
- •improvement of skills specific to a particular activity
•relaxation, rest, and revitalization

►Mental and Emotional Benefits

- •release of stress from demands of everyday living
•greater personal confidence and self-esteem
•sense of achievement
•reducing risks of depression, anxiety, psychological distress, and emotional
disturbance
•more restraint in avoiding risky behavior

►Social Benefits
- •bonding with family and friends
•opportunity to make new friends and acquaintances
•strengthen social networks and community identity

►service lob clear drive drop smash footwork

- Badminton Skills

►Moderate
- [Badminton] (Frequency)
3-4x/week

►Vigorous
- [Badminton] (Frequency)
4x or more/week

►Moderate
- [Badminton] (Intensity)
RPE of about 11-13

►Vigorous
- [Badminton] (Intensity)
RPE of about 13-16

►Moderate
- [Badminton] (Time)
30 minutes and up

►Vigorous
- [Badminton] (Time)
45 minutes and up

►Moderate
- [Badminton] (Type)
series of light hitting drills with partner followed by light competition/game

►Vigorous
- [Badminton] (Type)
series of footwork and hitting drills with partner followed by slightly heavy
competition/game

►forehand and backhand grips push block serve receive

- Table Tennis Skills
►Moderate
- [Table Tennis] (Frequency)
4-5x/week

►Vigorous
- [Table Tennis] (Frequency)
5x or more/week

►Moderate
- [Table Tennis] (Intensity)
RPE of about 13

►Vigorous
- [Table Tennis] (Intensity)
RPE of about 14-17

►Moderate
- [Table Tennis] (Time)
45 minutes and up

►Vigorous
- [Table Tennis] (Time)
1 hour and up

►Moderate
- [Table Tennis] (Type)
series of light hitting drills with partner followed by light competition/game

►Vigorous
- [Table Tennis] (Type)
series of hitting drills with partner followed by slightly heavy team
competition/game
►Ankle Sprains
- Badminton Injury

►Sprained ankles tennis elbow Achilles tendinitis

- Table Tennis Injuries

►forehand and backhand strokes serve smash drive

- Tennis Skills

►Moderate
- [Tennis] (Frequency)
4-5x/week

►Vigorous
- [Tennis] (Frequency)
5x or more/week

►Moderate
- [Tennis] (Intensity)
RPE of about 13

►Vigorous
- [Tennis] (Intensity)
RPE of about 14-17

►Moderate
- [Tennis] (Time)
45 minutes and up

►Vigorous
- [Tennis] (Time)
1 hour and up
►Moderate
- [Tennis] (Type)
series of light hitting drills with partner followed by light competition/game

►Vigorous
- [Tennis] (Type)
series of hitting and serving drills with partner followed by slightly heavy team
competition/game

►pitching hitting base running catching fielding

- Baseball Skills

►Moderate
- [Baseball] (Frequency)
3-4x/week

►Vigorous
- [Baseball] (Frequency)
4x or more/week

►Moderate
- [Baseball] (Intensity)
RPE of about 13

►Vigorous
- [Baseball] (Intensity)
RPE of about 14-17

►Moderate
- [Baseball] (Time)
30 minutes and up

►Vigorous
- [Baseball] (Time)
45 minutes and up

►Moderate
- [Baseball] (Type)
series of catching, fielding, and hitting drills followed by light competition/game

►Vigorous
- [Baseball] (Type)
series of catching, fielding, and hitting drills with base running, pitching drills
followed by slightly heavy competition/game

►pass receive attack shoot heading goalkeeping defending tackling

- Football/Soccer Skills

►Moderate
- [Football/Soccer] (Frequency)
3-4x/week

►Vigorous
- [Football/Soccer] (Frequency)
4x or more/week

►Moderate
- [Football/Soccer] (Intensity)
RPE of about 13

►Vigorous
- [Football/Soccer] (Intensity)
RPE of about 14-17

►Moderate
- [Football/Soccer] (Time)
30 minutes and up
►Vigorous
- [Football/Soccer] (Time)
45 minutes and up

►Moderate
- [Football/Soccer] (Type)
series of light footwork and passing drills followed by light competition/game

►Vigorous
- [Football/Soccer] (Type)
series of footwork, passing, shooting, defending, and tackling drills followed by
slightly heavy competition/game

►dribbling passing shooting defending

- Basketball Skills

►Moderate
- [Basketball] (Frequency)
4-5x/week

►Vigorous
- [Basketball] (Frequency)
5x or more/week

►Moderate
- [Basketball] (Intensity)
RPE of about 13

►Vigorous
- [Basketball] (Intensity)
RPE of about 14-17

►Moderate
- [Basketball] (Time)
45 minutes and up

►Vigorous
- [Basketball] (Time)
1 hour and up

►Moderate
- [Basketball] (Type)
series of spot shooting and light dribbling drills with partner followed by light
competition/game

►Vigorous
- [Basketball] (Type)
series of spot shooting, and dribbling with defending drills, and transition drills with
partner and team followed by slightly heavy team competition/game

►Ankle sprains jammed fingers knee injuries deep thigh bruising foot fractures
- Basketball Injuries

►passing receiving serving attacking digging blocking

- Volleyball Skills

►Moderate
- [Volleyball] (Frequency)
3-4x/week

►Vigorous
- [Volleyball] (Frequency)
4x or more/week

►Moderate
- [Volleyball] (Intensity)
RPE of about 13
►Vigorous
- [Volleyball] (Intensity)
RPE of about 14-17

►Moderate
- [Volleyball] (Time)
45 minutes and up

►Vigorous
- [Volleyball] (Time)
1 hour and up

►Moderate
- [Volleyball] (Type)
series of light passing, hitting, setting, receiving, and serving drills with partner
followed by light competition/game

►Vigorous
- [Volleyball] (Type)
series of serving, digging, and attacking drills with partner or team followed by
slightly heavy team competition/game

►finger injuries ankle sprains anterior cruciate ligament

injuries patellar tendinitis
- Volleyball Injuries

►Food and Nutrition Research Institute

- FNRI stands for

►desirable body weight

- DBW Stands for

►desirable body weight

- entails achieving a balance among adequate nutrition, proper body fat, and
physical activity

►total energy requirement

- TER stands for

►total energy requirement

- Total amount of energy required by the body for a given day

►basal metabolic rate

- BMR stands for

►basal metabolic rate

- the body's resting rate of energy expenditure

►Active recreational activities

- activities that require large body movements such as running, throwing, or
jumping or those that are sports-specific

►Cardiovascular endurance
- the ability of an individual to perform prolonged work continously, where the work
involves large muscle groups

►Coordination
- skill-related component of physical fitness that refers to the ability to perform
complex motor skills with a smooth, flow of motion

►Eating habits
- patterns of behavior with regards to eating like choosing available food, preparing
it, deciding where to eat, which rules to follow, and who to dine with

►Health-related components of physical fitness

- those components that contribute to the development of health and functional
capacity of the body such as cardiovascular strength, cardiovascular endurance,
muscular strength, muscular endurance, flexibility, and body composition
►Recreation activities
- activities done during one's leisure time both for relaxation and enjoyment; may
require large body movements such as running, throwing, or jumping or small body
movements such as playing board games, doing arts and crafts, and many others

►Skill-related components of physical fitness

- components that contribute to the development of skills; include agility, balance,
coordination, power, reaction time, and speed

►Warm up
- preliminary activity done to prepare the body for actual physical activity; can be
general or sports-specific