Reviewer: Physical Education and Health 11
This reviewer is designed to help you prepare for the upcoming test. It covers key concepts from Quarter 1, including physical activity,
fitness components, safety protocols, and workout principles. Good luck!
Part I: Core Concepts of Physical Activity
Physical Activity is any bodily movement caused by muscular contractions that results in energy expenditure.
Exercise is a planned, structured, and repetitive type of physical activity that aims to improve or maintain physical fitness.
Physical Fitness is your body's ability to perform daily tasks.
Health-Related Fitness specifically relates to disease prevention and functional health.
Domains of Physical Activity
Physical activity can be categorized into four domains:
Occupational: Activities at work (e.g., walking around an office, manual labor).
Domestic: Activities at home (e.g., washing dishes, cleaning the house, gardening).
Transportational: Activities to get from one place to another (e.g., walking or biking to school).
Leisure Time: Activities done for fun or recreation (e.g., playing sports, dancing, hiking).
Part II: Components of Physical Fitness
There are two main types of physical fitness: health-related and skill-related.
Health-Related Fitness Components
Cardiovascular Endurance: The ability of your heart and lungs to supply oxygen to your muscles during sustained physical activity.
(jogging, Zumba, swimming)
Muscular Strength: The maximum force a muscle can exert in a single contraction. (weightlifting)
Muscular Endurance: The ability of a muscle to sustain repeated contractions against resistance over a period of time. (push-up)
Flexibility: The range of motion of a joint. (zipper test. Sit & reach)
Body Composition: The proportion of fat, bone, and muscle in your body. (BMI)
Skill-Related Fitness Components
Agility: The ability to change the position of your body quickly and control your body's movements. (Basketball)
Balance: The ability to stay in a steady position while standing or moving. (stork balance test)
Coordination: The ability of your body parts to work together when you perform an activity. (juggling)
Power: The ability to combine strength with speed. (standing long jump)
Speed: The ability to perform a movement or cover a distance in a short amount of time. (40m sprint)
Reaction Time: The time it takes to respond to a stimulus. (stick drop test)
Part III: Principles of Training and Workout Planning
The recommended Minimum duration for moderate to vigorous physical activity on most days of the week is
60 minutes.
To improve cardiovascular endurance, activities like running, or jogging for 30 minutes at a steady pace are most applicable.
Sedentary Lifestyle occurs to individual lacks the recommended level of regular physical activity.
The FITT Principle
The FITT principle is a framework for creating an effective workout plan. It stands for:
Frequency: How often you exercise (e.g., three times a week).
Intensity: How hard you exercise (e.g., moderate or vigorous effort, measured by heart rate).
Time: How long each session lasts (e.g., 30 minutes).
Type: The kind of activity you do (e.g., jogging, swimming, weightlifting).
Principles of Training:
Progressive: To improve, you must gradually increase the demand on your body's systems.
Specificity: Training should be relevant and appropriate for your specific goals (e.g., jogging to improve cardiovascular endurance).
Reversibility: Gains from exercise will be lost if you stop exercising.
Overload: Places a high demand to exert effort than normally does.
Part IV: Safety and Personal Protocol
A warm-up prepares your body for physical activity by gradually increasing your heart rate and blood flow, which reduces the risk of injury.
Proper hydration is crucial during physical activity.
It prevents dehydration, which occurs when your body loses more fluid than you drink.
It helps regulate your body temperature and prevents the loss of electrolytes.
Understanding Risks and Injuries
Hyperthermia: A condition where the body's temperature is abnormally high due to prolonged heat exposure or strenuous activity in a hot
environment. Symptoms include heat cramps, heat exhaustion, and heat stroke.
Hypothermia: A condition where the body's temperature is abnormally low, caused by exposure to cold.
Frostbite: Organs starting to damage due to excessive cold.
Overexertion: Training or performing too much, which can lead to extreme fatigue, injuries, and burnout.
Impact Injuries: Caused by a sudden application of force, such as a sprain or a fracture.
Sudden Injuries: caused by instantly actions such as overstretching, twisting, and turning.
Overused Injuries: Caused by repetitive actions, such as tendonitis or shin splints.
Gym Etiquette and Safety
Using equipment correctly and returning it after use is part of proper etiquette and is essential for preventing accidents and ensuring a safe
environment for everyone.
Not reading instructions or asking for help when using new equipment is a dangerous practice that can lead to injury.
The correctness of your equipment (e.g., using the right equipment that is appropriate for the activity) is essential for safety.
Part V: Assessment and Goal Setting
Self-Assessment
Assessing your physical fitness is important to understand your own health, identify areas for improvement, and set personal goals.
Physiological indicators like heart rate can be used to monitor exercise intensity. A higher heart rate generally indicates more effort.
You can measure progress in body composition by using tools like the Body Mass Index (BMI) or by taking measurements over a period of
time. Daily weighing is not an effective way to track progress.
Creating Goals
Effective goals are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.
When creating a workout plan, consider potential barriers like a busy schedule or lack of gym access and find solutions, like walking or
doing at-home bodyweight exercises.
The main purpose of a physical activity assessment is to help you see how fit you are.
Self-assessing your health-related fitness is important to set personal goals and identify areas for improvement.
A person’s
diet can be a barrier to fitness goals, as a diet high in sugar and processed foods can lead to weight gain and low energy.
A good goal for increasing MVPA (Moderate to Vigorous Physical Activity) while considering a busy schedule is to incorporate
30-minute walks and bodyweight exercises at home, 4 times a week, during free time. This goal is realistic and achievable given the
constraints.
Part VI: Comprehensive Benefits of Physical Activity
Consistent physical activity directly contributes to a healthy lifestyle by:
Reducing the risk of chronic diseases (e.g., heart disease, diabetes).
Improving sleep and reducing stress.
Boosting your immune system.
Enhancing mental and social well-being (e.g., improving confidence, making new friends).
Improves bone, joint, and muscles.
Delays the aging process
Exercise can strengthen the immune system by reducing stress, which allows the immune system to function more effectively.
