Reviewer in PE and Health 11
3rd Quarter
Different stressful aspect of life
o An argument with your family
o Existing financial worries
o Increased workload
Unmotivated - It is a result of
excessive or prolonged stress due to
multiple tasks that cannot be
managed properly.
Stress - refers to the feeling of being
under abnormal pressure coming
from the different aspects of your
daily life.
Individual Sports - sports category
that can be played alone without
teammates
Body composition - is the
combination of all the tissues that
make up the body such as bones,
muscles, organs and body fat.
Muscular Strength - the ability of
the muscles to lift a heavy weight or
exert a lot of force one time
Flexibility - the ability to use your
joints fully through a wide range of
motion
Principle of Overload - principle in
physical activity claims that in order
to progress and improve our fitness,
we have to put our bodies under
additional stress
Aerobic Exercise - is any physical
activity Principle of Overload that
makes you sweat, causes you to
breathe harder, and gets your heart
beating faster compared to when
you are at rest?
Principle of Progression - principle
in physical activity is defined as
gradual increase in exerting effort or
load that is done not too slowly, nor
too rapidly
Zumba - An aerobic fitness program
featuring movements inspired by
various styles of Latin American
dance and performed primarily to
Latin American dance music
Principle of Specificity - principle in
physical activity implies that to
become better at a selected exercise
or skill, you need to perform that
exercise or skill
principle in physical activity shows
that benefits and changes achieved
from overload will last as long as
training is continuous?
Circuit training - type of training
alternates the use of muscle groups
depending on the body part being
targeted
Static Stretching - type of stretching
is most often recommended for
general fitness because it involves
slowly stretching into a position and
holding for 10 to 30 seconds before
slowly releasing the stretch
Power - skill-related fitness used to
knock out opponent with a strong
punch in boxing
Intensity - Miya is increasing the
difficulty of her exercise, she runs
12km per hour. Which FITT
principle is manifested
Target heart rate = 220 – Age

Adaptation - refers to repeated

Speed - skill-related fitness
practice of a skill or activity that
manifested when you run 100-meter
eventually leads to the body getting
dash\
used to doing it and makes the
muscles perform it with ease
Frequency: refers to the frequency of
exercise undertaken or how often
you exercise.
Time: refers to the time you spend
Balance - skill related fitness that
exercising or how long you exercise
manifests when a gymnast executes
for.
tumbling without falling to the mat
Agility - skill-related fitness Melissa
measured by hexagonal run or
Agility - the ability to change and shuttle run
control the direction and position of
the body while maintaining a
constant, rapid motion Domestic Physical activity – doing
household chores

Muscle Strengthening - kind of

activity, which includes resistance
training and lifting weights, causes
the body’s muscles to work or hold
against an applied force or weight
Intensity: refers to the intensity of
exercise undertaken or how hard
you exercise.
Type: refers to the type of exercise
undertaken or what kind of exercise
you do
Resistance - training includes
weight lifting, push-ups and
crunches and working muscles by
using dumbbell or own body weight

Radial Pulse site - is taken from the

radial artery at the wrist, in line
with the thumb, using tips of the
pointer and middle fingers

EXAMPLE: A dancer, 21 years old, wants to get his target heart rate. He has a
resting heart rate of 70 bpm.

The following are the easy steps to determine the intensity of the physical
activity:

1. Get the maximum heart rate.

MHR = 220 – age MHR = 220 – 21
MHR = 199
2. Count resting heart rate (RHR) in one minute.
In our example, the dancer has a resting heart rate of 70 bpm.
RHR = 70 bpm
3. Determine the heart rate reserve (HRR).
HRR = MHR – RHR
HRR = 199 – 70
HRR = 129
4. Take 60% and 80% of the HRR.
a) HRR x 60%
129 × 0.6 = 77 (4.a)
b) HRR x 80%
129 × 0.8 = 103 (4.b)
5. Add each HRR% to RHR to obtain the target heart rate (THR)
range.
a) (4.a) + RHR = 77 + 70 = 147 bpm (5.a)
b) (4.b) + RHR = 103 + 70 = 173 bpm (5.b)

Therefore, the target heart rate range is 147 to 173 beats per minute
(bpm).