P.E. Recitation

74問 • 3年前

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commonly known as “First-hand smoking”, it is both inhaled and exhaled.

Mainstream Smoke

is very dangerous smoke when taken in. It is the smoke puffed out by smokers called environmental tobacco or “side stream” smoke.

Second-hand Smoke

refers to cigarette offshoots which is attached to the smokers’ hair and clothing as well as various surfaces like walls’ furniture, chairs, and toys.

Third-hand Smoke

are the usual choices of food that people make. Diet affects an individual’s health condition. For a person to grow and develop, he/she needs a healthy and balanced diet that provides energy for everyday activities. Having a healthy and balanced diet early reduces the chance of developing diseases like cancer, osteoporosis, and diabetes in the future.

Dietary Habits

It occurs when the person does not follow the principles of good nutrition.

Poor Dietary Habits

occurs when an individual lacks the recommend level of physical activity or if he/she is physically inactive.

Sedentary lifestyle

•It is about not eating enough healthy food. Under-consumption and over-consumption of unhealthy food and drinks and intake of low-fiber, high-fat, high-salt, and high-sugar food are all part of poor dietary habits that affect the amount of essential nutrients in the body such as vitamins, minerals, and protein, fiber, as well as fluid.

Poor Dietary Habits

a disease of the heart and blood vessels and it is the living cause of death in the Philippines.

Cardiovascular Diseases

Types of Cardiovascular diseases

Heart Attack, Coronary Heart Disease, Arteriosclerosis, Atherosclerosis, Rheumatic Fever, Angina Pectoris and Congestive Heart Failure

a disease where cells divide in an uncontrollable pace. These cells can form a tumor. It is not contagious or caused by injuries or accidents. One of the risk factors associated with cancer is unhealthy lifestyle.

Cancer

Disease resulting from a condition of the body wherein the body is not able to produce or effectively use insulin.

Diabetes or Diabetes Mellitus

commonly called chronic obstructive pulmonary disease (COPD); occurs in the air paths and other parts of the lungs. Symptoms include breathlessness, chronic cough, and excessive mucus production.

Chronic Respiratory Disease

Ways to prevent Lifestyle Diseases

Eat healthy food, Do daily routines of physical activity, Do not smoke, Drink moderate amounts of alcohol only, Manage stress and Create a slogan/poster that promotes the prevention of smoking.

Major risk factors of COPD are tobacco smoking, indoor air pollution, outdoor air pollution, and occupational dusts and chemicals like vapors, irritants, and fumes.

Chronic Respiratory Disease

a deadly substance used in gas chambers

Hydrogen Cyanide

causes leukemia

Insecticides, Methanol and Butane Fuels, Benzene fuels, benzene

used for embalming

Cadmium, and Formaldehyde

The chemical mixtures (________) impairs the function of the cardiovascular and respiratory system.

Cigarette Smoke smoke

are substances from tobacco that are among the most harmful to health.

Tar, Nicotine, and Carbon Monoxide

is a harmful byproduct of smoking cigarettes. This toxic substance is carcinogenic and accumulates inside the respiratory system. Tar build-up disrupts clearing process of the lung and ruins air sacs.

Tar

is a toxic chemical compound that mostly consists nitrogen, which also makes cigarette addictive. It makes the heart beat fast, brings lightheadedness, and upsets stomach.

Nicotine

is a poisonous chemical from burnt cigarette that makes the heart do more work to supply sufficient oxygen in the body. Thus, smokers have higher risks of having cardiovascular diseases like angina and heart attacks.

Carbon Monoxide

is a state of complete physical, mental, and social well-being

Health

involves any bodily movement caused by muscular contractions that result in the expenditure of energy.

Physical Activity

is a planned program of physical activities usually designed to improve physical fitness with the purpose of increasing physical fitness level.

Exercise

is a condition that allows the body to effectively cope with the demands of daily activities and still has the energy to enjoy other active leisure activities.

Physical Fitness

2 Types of Fitness

Health-Related Fitness and Skill-Related Fitness

also called functional movement exercise, enhance athleticism and improve efficiency at everyday tasks.

Skill-Related Fitness

are important in preventing injuries and non-communicable diseases such as heart disease and cancer.

Health-Related Fitness

Health-Related Fitness Components:

Aerobic Capacity, Muscular Strength, Muscular Endurance, Flexibility and Body Composition

Skill-Related Fitness Components:

Agility, Balance, Speed, Power, Reaction Time and Coordination

Also known as Cardiovascular Endurance. It is the ability of the heart, lung and blood vessels to supply oxygen and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises.

Aerobic Capacity

It is the ability of the muscle to generate the greatest force.

Muscular Strength

It is the ability of the muscle to resist fatigue while performing multiple repetitions of a submaximal load.

Muscular Endurance

is the amount of force you can put out or the amount of weight you can lift.

Muscular Strength

is how many times you can move that weight without getting exhausted (very tired).

Muscular Endurance

It is the ability to move a joint without pain over its entire range of motion.

Flexibility

It is the ability to cover a distance in a short amount of time.

Speed

It is the ability to perform with strength at a rapid pace.

Power

It is the ability to change the position of your body and to control the movement of your whole body.

Agility

It is the ability to keep an upright posture while either standing still or moving.

Balance

It is the amount of time it takes to start a movement once your senses signal the need to move.

Reaction Time

It is the integration of eye, hand, and foot movements.

Coordination

Types of Exercises:

Aerobic Exercise, Resistance Exercise and Stretching Exercise

involve large muscle groups (e.g. thighs) that perform rhythmic and continuous movement for a prolonged period of time in order to improve aerobic capacity.

Aerobic Exercise

require the muscle to contract against an externa load (e.g. barbell) in order to improve muscular strength, muscular endurance, and bone strength.

Resistance Exercise

increase the elasticity of muscles and tendons surrounding the joint in order to improve flexibility.

Stretching Exercise

Exercise is also claimed to stimulate the release of fell- good brain chemicals called

Endorphins

Stages of Changes:

Pre-contemplation, Contemplation, Preparation/Determination, Action/Willpower and Maintenance

In the ________ stage, people are not thinking seriously about changing and are not interested in any kind of help.

Pre-contemplation

In the __________ stage people are more aware of the personal consequences of their bad habit and they spend time thinking about their problem.

Contemplation

In the __________ stage, people have made a commitment to make a change.

Preparation/Determination

This is the stage where people believe they have the ability to change their behavior and are actively involved in taking steps to change their bad behavior by using a variety of different techniques.

Action/Willpower

involves being able to successfully avoid any temptations to return to the bad habit.

Maintenance

The body should be given an ample time to recover and get used to the new workload.

Principle of Progression

The _______ states that the body will adapt to specifically to the workload it experienced.

Principle of Specificity

The ____________ states that no two persons are the same and their rate of adaptation to the same workload differs.

Principle of Individuality

The adaptations that take place as a result of training are all reversible.

Principle of Reversibility

If your energy systems are not utilized, they deteriorate to a level that matches your level of activity.

Principle of Reversibility

A _______________ is something that can be achieved in 6 to 8 weeks

Short-term Goal

A __________ is something that can be achieved in 6 months or more.

Long-term Goal

It is important that goals are ______ in the given period.

Attainable

Steps in designing an effective exercise program:

Set Realistic Goals

Steps in designing an effective exercise program:

Write Specific Goals

Steps in designing an effective exercise program:

Write a Fitness Contract

SMARTER Objectives

Specific, Measurable, Attainable/Achievable, Realistic, Time, Exciting and Recorded

What, why, who, when, and how? You should have a definite direct target objective.

Specific

Objectives should be _________ to truly gauge your goal.

Measurable

Goals should be stimulating, neither too comfortable nor too difficult.

Attainable/Achievable

Goals should be attainable given the resources, effort, and time.

Realistic

Goals must be timely, helpful, and attainable in a period of time.

Time

Goals must be motivational and encouraging to level up and improve.

Exciting

Evaluate the workout you have done, its regularity, moderation, time given, and the progress made with the type of training.

Recorded

FITT Principle:

Frequency, Intensity, Time and Type

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Mico Mark Costales · 64問 · 3年前

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