Physical Education

1- GETTING IN SHAPE= GIS

2- 5 FITNESS COMPONENTS:
1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
3- RESPIRATORY= breathing
4. ENDURANCE= being able to keep going even when it is hard.
5- AERO= Air
6- OBIC= life
7- CARDIO = HEART
8- CARDIORESPIRATORY ENDURANCE = is the ability of the circulatory and
respiratory systems to supply oxygen during sustained physical activity.
9- HOW LONG DO I NEED TO DO THE PHYSICAL ACTIVITY IN ORDER TO
WORK MY CARDIO? At least 20 minutes
10- FLEXABILITY The ability to bend and move the joints through the full range of
motion.
11- HOW LONG BO I NEED TO STRETCH IN ORDER TO STRETCH MY
MUSCLE PROPERLY? At least 30 seconds.
12- DOES STRETCHING HELP MINIMIZE OR PREVENT INJURIES? Yes
13- DOES STRETCHING RELAX YOUR BODY? Yes
14- THE FITT FORMULA
F- Frequency is how often you will perform physical activity
I- Intensity is how hard you will perform physical activities
T- Time is how long you will perform physical activities
T- Type is the kind of physical activities you will perform to develop a fitness component
or obtain a specific benefit
15. STATIC STRETCHING a stretch is held in a challenging but comfortable position
for a period of time, usually between 30 to 60 seconds.
16. DYNAMIC STRETCHING a stretch is performed by moving through a challenging
but comfortable range of motion repeatedly, until 10 to 12 times.
17. PASSIVE STRETCHING means you’re using some sort of outside assistance to
help you achieve a stretch. (This assistance could be your body weight, a strap, leverage,
gravity, another person, or a stretching device.)
18. ACTIVE STRETCHING means you’re stretching a muscle by actively contracting
the muscle in opposition to the one you’re stretching. You do not use your body weight, a
strap, leverage, gravity, another person, or a stretching device. With active stretching, you
relax the muscle you’re trying to stretch and rely on the opposing muscle to initiate the
stretch.
19. LIGAMENT a short band of tough, flexible fibrous connective tissue which
connects two bones or cartilages or holds together a joint. (Bone to bone)
20. TENDON a flexible but inelastic cord of strong fibrous collagen tissue attaching a
muscle to a bone. (Muscle to bone)
21. CARTILAGE is a flexible connective tissue that keeps joint motion fluid by coating
the surfaces of the bone in our joints and by cushioning bones.