PE 103 MOVEMENT ENHANCEMENT

Skill-Related Components of Fitness

- Contribute to one's ability to perform skills and to participate in enjoyable leisure activities. - are developed after the health-related components.

Physical Activity

- a body movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure.

Balance

- a special kind of coordination involves reflexes, vision, the "inner ear", the cerebellum, and the skeletal-muscular system. It is the ability of the individual to maintain equilibrium in relation to change in body position. - can be categorized into static and dynamic.

Exercise

- a type of physical activity that requires planned, structures, and repetitive bodily movements to improve or maintain one or more components of physical fitness.

Muscular Strength

- ability of the muscle to exert or apply a single maximal force during contraction to overcome resistance.

Physical Education

- an integral part of general education designed to promote the optimum development of the individual physically, socially, emotionally, and mentally through total body movement in the performance of properly selected physical activities.

Flexion

- bending a body segment

Muscular Endurance

- capacity of a muscle or a group of muscle to persist in a localized muscular effort or capacity of a muscle to exert force repeatedly or to hold a contraction over a period of time.

Flexibility

- functional capacity of the joints to move within a normal range of motion (ROM). It involves the muscular system as well as the bones and joints. Lack of adequate this has often been linked with low back pain as well as with muscle and joint injuries. An adequate degree of this is important to prevent injury and to maintain body mobility. It can be greatly improved by stretching.

Warm-up

- is defined as the preparation of the body physically and mentally for the conditioning bout. This means that the heart, lungs and muscles are being set for an increased workload, an activity that is of higher intensity and which will last for about 5-15 minutes enough to produce slight sweat indicating that the body is ready for the activity/exercise proper. This also means lesser chances of injury occurrences while exercising.

Cardiovascular Endurance

- is the ability of the heart, lungs and blood vessels to supply oxygen and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises. It is also defined as the maximum amount of work an individual is capable of performing continuously where the work involves large muscle groups.

Speed

- is the ability of the individual to move from one point to another or one direction within the shortest time possible.

Power

- is the ability to exert or apply a single maximum force within the shortest time possible. Strength + Speed = _____

Coordination

- is the common denominator of all motor performance parameters. It involves the nervous system and the skeletal-muscular system and may be as the smooth flow of movement.

Adduction

- moving a limb towards the body

Body Composition

- refers to the total make-up of the body using the concept of a two component model: the Lean Body Mass and the Body Fat.

Body Fats

- represent that the components of the body whose primary role is to store energy for later use. - does not contribute in a direct sense to exercise performance.

Extension

- straightening a body segment

Physical Fitness

- the ability of an individual to perform one's daily task with vigor and alertness without undue fatigue, with reserve energy to attend to other tasks, with readiness to meet unforeseen emergencies, and with enough energy for leisure time activities.

Cool Down

- this is when the body tries to return to its normal or resting state. This may be the latter phase of the conditioning bout but done at a lower intensity level followed by light stretching exercises. This may take about 5-15 minutes, enough time for the body to prevent muscle soreness and stiffness, and blood pooling that may result to a person's feeling of dizziness and faintness. The guide that will indicate that cooling down has served its purpose is if the heart rate is approximately 100-110 bpm or even less.

Paper Ball Bounce

Activity test to measure coordination:

Abdominal Curl-ups

Activity test to measure muscular endurance:

Paper Drop

Activity test to measure reaction time:

Shuttle Run Paper Ball Pick-up

Activity tests to measure agility:

One-foot Balance Balance Beam Walk

Activity tests to measure balance:

Body Mass Index Pinch Waist-Hip Ratio

Activity tests to measure body composition:

Walking Test Step Test

Activity tests to measure cardio-vascular endurance:

Sit and Reach Shoulder Flexibility Sit and Reach Wall Test

Activity tests to measure flexibility:

Push-ups Modified Push-ups

Activity tests to measure muscular strength:

Standing Long Jump Vertical Jump

Activity tests to measure power:

50-meter Sprint Double Heel Click 100-meter Dash

Activity tests to measure speed:

Speed Test

Double Heel Click. With the feet apart, jump up and tap the heels together twice before you hit the ground. You must land with your feet 3 inches apart.

Body Mass Index Step Test Abdominal Curl 90 Degree Push Ups Modified Push Ups Shoulder Flexibility Sit and Reach Wall Test

EVALUATING HEALTH - RELATED FITNESS COMPONENTS

Speed Test Agility test Balance Test Power Test Coordination Test Reaction Time Test

EVALUATING SKILL- RELATED FITNESS COMPONENTS

Flexion Extension Abduction Adduction

Flexibility involves four basic movements, namely:

Muscular strength Muscular Endurance Flexibility Body Composition Cardiovascular Endurance

Health Related Components

Body Mass Index ( Body Composition )

It is used to evaluate your weight.

Step Test ( Cardio-vascular Endurance )

Material: 12 - inch bench a. Step up and down on a 12-inch bench for 3 minutes at a rate of 24 steps per minute. One step consists of four beats - that is, up with left foot, up with the right foot, down with the left foot, down with the right foot. b. Immediately after the exercise, relax and do not talk. c. Locate your pulse and five seconds after the exercise ends, begin counting your pulse for 60 seconds.

90 Degree - Push ups ( Muscular Endurance )

Materials: mat a. Lie face down with hands outside the shoulders, with back and legs straight. b. Lower the body until the elbow is bent ninety degrees or right angle. c. Repeat as many as possible.

Modified Push - ups ( Muscular Endurance )

Materials: mat a. Support the body in a push - up position from the knees with hands outside the shoulders, with back and legs straight. b. Lower the body until the elbow is bent ninety degrees or right angle. c. Repeat as many as possible.

Abdominal Curl - ups ( Muscular Strength )

Materials: meter stick and mat a. Lie on the floor and bend the knees. b. Measure 5 inches from the buttocks to the heels of the performer. c. Cross the arms in front of chest. d. Raise the upper body and let the forearms touch the legs/lap and return to starting position. f. Repeat as many as possible.

Shoulder Flexibility ( Flexibility )

Materials: meter stick/ruler a. Raise your right arm, bend your elbow, and reach down across your back as far as possible. b. At the same time, extend your left arm down and behind your back, bend your elbow up across your back, and try to cross your fingers over those of your right hand. c. Measure the distance to the nearest half-inch. If your fingers overlap, score as plus. If they fail to meet, score as minus, use zero if your fingertips just touch. d. Repeat with the left arm.

Balance Test

One Foot Balance. Stand on one foot, press up so that the weight is on the ball of the foot with the heel off the floor. Hold the hands and the other leg straight out in front for 10 seconds.

Coordination Test

Paper Ball Bounce. Wad up a sheet of notebook paper into a ball. Bounce the ball back and forth between the right and left hands. Keep the hands open and palms up. Bounce the ball 3 times with each hand, alternating hands for each bounce.

Agility Test

Paper Ball Pick-up. Place two wadded paper balls on the floor 5 feet away. Run, pick up the first paper ball and return both feet behind the starting line. Repeat with the second ball. Finish in 5 seconds.

Reaction Time Test

Paper Drop. Have a partner hold a sheet of notebook paper so that the side edge is between your thumb and index finger, about the width of your hand from the top of the page. When your partner drops the paper, catch it before it slips through the thumb and finger. Do not lower your hand to catch the paper.

Speed Power Reaction Time Coordination Balance Agility

Skill-Related Components of Fitness

Power Test

Standing Long Jump. Stand with toes behind the line. Using no run or hop step, jump as far as possible. Men must jump their height plus 6 inches. Women must jump their height only.

Lean Body Mass

This consists of the muscles, bones, nervous tissue, skin, blood and organs. These tissues have high metabolic rate and make a direct, positive contribution to energy production during exercise.

Health Related Components

Those components that contribute to the development of fitness and health and functional capacity of the body will be classified as these kind of components. These components are first developed before the skill-related components.

Sit and Reach Wall Test ( Flexibility )

a. Remove shoes and sit facing the wall. b. Keep feet flat on the wall and knees straight. c. Reach forward and touch the wall and hold for 2 seconds.

Agility

generally defined as the ability to change direction quickly and efficiently while moving as early as possible as full speed.

Static balance

involves equilibrium in a fixed position such as standing on one foot or on a balance beam.

Abduction

moving a limb away from a body

Dynamic balance

refers to the maintenance of equilibrium while moving such as walking in a balance beam

Reaction Time

the length of time that an individual requires to respond to a stimulus.