HOPE - QUARTER 1

VASCULAR MEANS ______

ANY BODILY MOVEMENT PRODUCED BY SKELETAL MUSCLES THAT REQUIRES ENERGY EXPENDITURE — INCLUDING ACTIVITIES*

REFERS TO A PLANNED, STRUCTURED, REPETITIVE, AND AIMS TO IMPROVE OR MAINTAIN ONE OR MORE COMPONENTS OF PHYSICAL FITNESS

ARE ALSO CALLED “CARDIO” EXERCISES. NORMALLY THESE ACTIVITIES INCREASE OUR HEART AND BREATHING RATE. THESE ACTIVITIES CAUSE US TO SWEAT PROFUSELY AND BREATH HARDER.

ONE OF THE LEADING RISKS FACTORS FOR GLOBAL MORTALITY AND IS ON THE RISE IN MANY COUNTRIES, ADDING TO THE BURDEN OF NCDs (non-communicable diseases) AND AFFECTING GENERAL HEALTH WORLDWIDE

ARE EXERCISES IN WHICH GROUPS OF MUSCLES WORK OR HOLD AGAINST A FORSE OR SOME WEIGHT. IT HELPS BUILD GOOD MUSCLE STRENGTH WHEN MUSCLES DO MORE WORK, IT BECOMES STRONGER.

BONE GROWTH IS STIMULATED BY PHYSICAL STRESS BROUGHT ABOUT BY PHYSICAL ACTIVITY. AS SKELETAL MUSCLES CONTRACT, THEY PULL THEIR ATTACHMENT ON BONES CAUSING PHYSICAL STRESS.

CHILDREN ADOLESCENTS 5-17 YEARS SHOULD DO AT LEAST __ MINUTES OF MODERATE TO VIGOROUS-INTENSITY PHYSICAL ACTIVITY DAILY

ADULTS AGED 18-64+ YEARS SHOULD DO AT LEAST __ MINUTES OF MODERATE INTENSITY IN PHYSICAL ACTIVITY OR __ MINUTES OF VIGOROUS-INTENSITY PHYSICAL ACTIVITY

ADULTS SHOULD INCREASE THEIR PHYSICAL ACTIVITY TO ___ MINUTES PER WEEK FOR ADDITIONAL HEALTH BENEFITS

GIVE 5 EXAMPLES OF AEROBIC EXERCISES

EXERCISES IN WHICH GROUPS OF MUSCLES WORK OR HOLD AGAINST A FORCE OR SOME WEIGHT

THE REPETITIVE CONTRACTIONS DURING EXERCISE CAN CAUSE DAMAGE TO THE MUSCLE FIBERS DURING MUSCLE STRENGTHENING EXERCISES

OUR BODY REPAIRS THESE MUSCLE FIBERS WHEN THEY GET DAMAGED. THE REPAIR HAPPENS AFTER EXERCISE WHILE MUSCLES ARE AT REST. NEW MUSCLE FIVERS ARE PRODUCED TO REPLACE OR REPAIR THOSE THAT WERE DAMAGED. THE MUSCLES IN OUR BODY THEN START TO GROW LARGER AND STRONGER.

_____ DAYS OF REST HELPS OUR MUSCLES RECOVER

GIVE 5 EXAMPLES OF MUSCLE-STRENGTHENING ACTIVITIES

___ STIMULATED BY PHYSICAL STRESS BROUGHT ABOUT BY PHYSICAL ACTIVITY

AS SKELETAL MUSCLES CONTRACT, THEY PULL THEIR ATTACHMENT ON BONES CAUSING PHYSICAL STRESS. THIS CONSEQUENTLY STIMULATES BONE TISSUE, MAKING IT STRONGER AND THICKER.

SUCH BONE STRENGTHENING ACTIVITIES CAN INCREASE _________

GIVE 5 EXAMPLES OF BONE STRENGTHENING ACTIVITIES

BONES ALSO SUPPORT GROUPS OF _____ TO REDUCE RISK OF FALLING.

EXAMPLES OF _______ INTENSITY PHYSICAL ACTIVITIES ARE WALKING, CYCLING, OR DOING SPORTS - HAS SIGNIFICANT BENEFITS FOR HEALTH

ADVANTAGES OF REGULAR AND ADEQUATE LEVELS OF PHYSICAL ACTIVITY

PEOPLE WHO ARE INSUFFICIENTLY ACTIVE HAVE A __ to __ % INCREASED RISK OF DEATH COMPARED TO PEOPLE WHO ARE SUFFICIENTLY ACTIVE

GIVE WAYS HOW TO INCREASE PHYSICAL ACTIVITIES IN DIFFERENT SECTORS

DURING AEROBIC ACTIVITY, _____ IS DELIVERED TO THE MUSCLES IN OUR BODY ALLOWING US TO SUSTAIN THE PHYSICAL ACTIVITY FOR FEW MINUTES.

A SET OF ATTRIBUTE THAT PEOPLE HAVE OR ACHIEVED THAT RELATES TO THE ABILITY TO PERFORM PHYSICAL ACTIVITY

OVERALL FITNESS IS MADE UP OF ____ AND _____ RELATED COMPONENTS

IS PRIMARILY ASSOCIATED WITH DISEASE PREVENTION AND FUNCTIONAL HEALTH

• HELPS YOU CONTROL YOUR WEIGHT, PREVENTS DISEASES AND ILLNESS, IMPROVES YOUR MOOD, BOOSTS ENERGY, AND PROMOTES BETTER SLEEP

18.5-24.9 WHAT BMI CATEGORY?

ENUMERATE THE (5) TYPES OF HEALTH-RELATED FITNESS

ABILITY OF YOUR HEART, BLOOD CELLS, AND LUNGS TO WORK CONTINOUSLY FOR EXTENDED PERIODS OF TIME

MAXIMUM AMOUNT OF FORCE A MUSCLE CAN PRODUCE IN A SINGLE EFFORT OR HOW MUCH YOU CAN LIFT IN ONE ATTEMPT.

ABILITY TO CONTRACT YOUR MUSCLES SEVERAL TIMES WITHOUR EXCESSIVE FATIGUE

LENGTH OF TIME YOUR MUSCLES CAN CONTINUE TO WORK BEFORE TIRING

IS THE RANGE OF MOTION THAT YOUR JOINTS HAVE DURING MOVEMENT

IS THE RATIO OF WATER, BONE, MUSCLE, AND FAT IN THE BODY

TWO OF THE WAYS TO MEASURE BODY COMPOSITION

MEASURE OF BODY FAT BASED ON WEIGHT AND HEIGHT Weight (in kilograms) / Height (m^2)

TOTAL FAT PERCENTAGES BY MEASURING THE LAYER OF FAT THAT IS DIRECTLY UNDER THE SKIN

INVOLVES SKILLS THAT WILL ENHANCE ONE’S PERFORMANCE IN ATHLETIC OR SPORT EVENTS

WHAT ARE THE SIX SKILL-RELATED FITNESS COMPONENTS?

SKILLED ATHLETES EXCEL IN ALL AREAS

ABILITY TO CHANGE AND CONTROL THE DIRECTION AND POSITION OF THE BODY WHILE MAINTAINING A CONSTANT RAPID MOTION.

ABILITY TO CONTROL OR STABLIZE THE BODY WHEN A PERSON IS STILL STANDING OR MOVING

ABILITY TO USE SENSES TOGETHER WITH BODY PARTS DURING MOVEMENT

ABILITY TO MOVE THE BODY PARTS SWIFTLY

ABILITY TO MOVE THE BODY PARTS SWIFTLY WHILE APPLYING YHE MAXIMUM FORCE OF YOUR MUSCLES

ABILITY TO REACH OR RESPOND QUICKLY TO WHAT YOU HEAR, SEE OR FEEL

MEASURING THE DISTANCE FROM THE FLOOR TO THE TOP OF YOUR FOREHEAD (IN CM)

STANDING ON A WEIGHING SCALE (IN KILOGRAMS)

YOUR UPPER HIPBONE (IN CM)

WIDEST PART OF HIP IN LINE WITH THE PUBIS

MEASURE OF BODY MASS BASED ON HEIGHT AND WEIGHT THAT AID IN DETERMINING WEIGHT CATEGORIES

MEASURES STORE BODY FATS PERCENTAGE BY THE RELATIVE MEASUREMENT OF WAIST AND HIP

CARDIOVASCULAR TEST

; ENDURANCE LEVEL BASED ON HOW QUICKLY YOUR HEART RATE WILL COME BACK DOWN AFTER A PHYSICAL ACTIVITY

TO TEST FLEXIBILITY OF THE HAMSTRING AND HIPS

TEST FOR SHOULDER FLEXIBILITY (MEASURING THE DISTANCE OF OVERLAPPED FINGERS IN CM)

TEST ABDOMINAL MUSCLES STRENGTH AND ENDURANCE

TEST FOR THE UPPER ARM STRENGTH AND ENDURANCE

Test for the muscular strength of the shoulder and upper arm

BMI OF 18.5-24.9

BMI CATEGORY OF UNDERWEIGHT

25-29.9 WHAT BMI CATEGORY?

BMI OF 30 or GREATER, WHAT BMI CATEGORY?

ADVANTAGES OF HEALTH-RELATED AND SKILL-RELATED FITNESS?

ABILITY OF THE MUSCLES TO CONTINUE TO PERFORM WITHOUT FATIGUE

ABILITY TO BEND AND MOVE THE JOINTS THROUGH THE FULL RANGE OF MOTION

ABILITY OF THE MUSCLE TO PRODUCE A SINGLE BURST OF MOVEMENT 💥

THE ABILITY TO TRAVEL IN A SHORTEST TIME POSSIBLE FROM POINT A TO B

ABILITY TO MOVE IN RAPID DIRECTION WITHOUT CHANGING IT SPEED

ABILITY OF THE TWO OR MORE BODY PARTS TO MOVE IN A COORDINATED PATTERN

ABILITY TO REACT ON A GIVEN STIMULUS

ABILITY TO CHANGE IN DURECTIONS WITHOUT CHANGING SPEED

IT IS DERIVED FROM WEIGHT OVER HEIGHT TO DETERMINE FITNESS STATUS

ABILITY OF A PERSON TO MAINTAIN ITS EQUILIBRIUM

ABILITY OF THE MUSCLE TO SUSTAIN THE AMOUNT OF ENERGY AGAINST AN OBJECT

WHAT KIND OF SKILL-RELATED FITNESS? (scroll)

1. CHANGING DIRECTIONS TO HIT A TENNIS BALL

2. IN-LINE SKATING

3. DRIBBLING A BASKETBALL

4. A BASKETBALL PLAYER MAKING A FAST BREAK TO PERFORM A LAYUP, A TENNIS PLAYER MOVING FORWARD TO GET A DROP SHOT, A FOOTBALL PLAYER RUNNING THE DEFENSE TO RECEIVE A PASS

5. VOLLEYBALL PLAYERS GETTING UP TO THE NET AND LIFTING THEIR BODIES HIGH INTO THE AIR

6. STEALING A BASE IN BASEBALL

ABILITY TO JUMP AND TOUCHES THE BASKETBALL RING (SRF)

IT IS A JEEPNEY DRIVER WHO COLLECTS A FARE WHILE DRIVING HAS A GOOD SKILL IN (SRF)

PERCENTAGE OF EVERY PARTS OF THE BODY

UNIQUE CHARACTER OF AN ATHLETE WHO CAN PERFORM 180 DEGREES OF SPLITS

DEFINED AS THE STATE OF GOOD HEALTH OR PHYSICAL CONDITION

MEASURED MORE PRECISELY THAN SKIN FOLDS (HRF TESTS) IT PROVIDES AN INDEX OF SUBCUTANEOUS AND INTRAABDOMINAL ADIPOSE TISSUE

______. AND BMI ARE INTERRELATED WAIST CIRCUMFERENCE PROVIDES AN INDEPENDENT PREDICTION OF RISK OVER AND ABOVE THAT OF BMI.

THE GOLD STANDARD MEASURE OF CARDIORESPIRATORY FITNESS REMAINS LABORATORY-BASED ASSESSMENTS WITH GAS ANALYSIS

• OFTEN REPORTED AS MAXIMAL OXYGEN UPTAKE

• STANDARDIZED AS METABOLIC EQUIVALENTS (MET)

CALCULATE A PREDICTED MAXIMAL OXYGEN CONSUMPTION TEST (VO2max/VO2peak)

ABILITY TO EXERT MAXIMAL FORCE IN ONE SINGLE CONTRACTION

GREAT FORCE PRODUCTION OF MUSCLES OVER A SHORT PERIOD OF TIME, SUCH AD IN FAST LEG KICKS AND EXPLOSIVE JUMPING

LESS FORCE IS SUSTAINED OVER A LONGER PERIOD OF TIME SUCH AS IN GALLOPS, SKIPS, PLIES AND WINGS

_______. EXERCISES STRETCH YOUR MUSCLES CAN HELP YOUR BODY STAY FLEXIBLE

TWO TYPES OF BALANCE

THE ABILITY TO RETAIN THE CENTER OF MASS ABOVE THE BASE OF SUPPORT IN A STATIONARY POSITION

THE ABILITY TO MAINTAIN BALANCE UNDER CHANGING CONDITIONS OF BODY MOVEMENT. (e.g. stork stand test)

WHAT ARE THE THREE ENERGY SYSTEMS?

DOMINANT SOURCE OF MUSCLE ENERGY FOR HIGH INTENSITY PHYSICAL ACTIVITIES

ANAEROBIC A-LACTIC PROVIDES HIGH BURSTS OF START UP ENERGY THAT LASTS AROUND ______

CAN ATP-CP SYSTEM SUPPLY WHEN THE MUSCLES HAVE NOT RESTED?

AN ENERGY SYSTEM THAT SUPPLIES ENERGY TO MEDIUM TO HIGH INTENSITY PHYSICAL ACTIVITIES

HIGH INTENSITY ACTIVITIES OF ANAEROBIC LACTIC (GLYCOLYTIC) LASTS FOR _____.

DOES ANAEROBIC LACTIC ENERGY SYSTEM REQUIRE OXYGEN?

YES/NO

MOST OF SPORTS AND ACTIVITIES USE THIS ENERGY SYSTEM

AEROBIC ENERGY SYSTEM PROVIDES ENERGY FOR LOW INTENSITY PHYSICAL ACTIVITY THAT LAST FROM ____•

REQUIRES MUCH LONGER OXYGEN IN MUSCLES IN DOING PHYSICAL ACTIVITIES LIKE LONG DISTANCE SWIMMING, RUNNING, AND PLAYING SPORTS

DOES AEROBIC SYSTEM PRODUCE LACTIC ACID?

YES/NO

ENUMERATE BARRIERS TO PHYSICAL ACTIVITY ASSESSMENT

_____ PRODUCTS SHOULD BE AVOIDED ON THE DAY OF THE TESTING

MEASURE OF OXYGEN CONSUMPTION IN THE BODY

IT IS A LIFE SKILL

SIZE OF HIP less than OR greater than THE WAIST?

MALNOURISHED, MODEL-LIKE BODY TYPE

ATHLETIC TYPE, SPORTY BODY TYPE

SUMO WRESTLERS, BIG BODY TYPE

FRONT OF UPPER LEG

BACK OF UPPER LEG

Power is a combination of ____. and ______.

Skill-related component used to take advantage of opponents in sports

Guve examples of active and passive forms of transportation

Repair of muscle fibers

Cardiorespiratory fitness

a. Maximal oxygen uptake in adults

b. Peak oxygen uptake in children

purpose is to measure body composition

USDHHS (1996)