Second Quarter Examination in Health Optimizing Physical Education I

First Semester, SY 2023-2024

REVIEWER

Aerobic Exercise is any physical activity that makes you sweat, causes you to
breathe harder, and gets your heart beating faster compared to when you are
at rest.

Warming up helps get the body ready for aerobic activity. A warmup slowly
warms up the heart and blood vessel, also called cardiovascular, system. It
does this by raising the body temperature and increasing blood flow to
muscles. When you warm up, it also may help lower muscle soreness and
lessen injury risk.
A cool down is an important part of any good workout. It is an opportunity for
you to reduce your intensity, bring down your heart rate, and relax your
muscles from working out in a tense state. It allows the body to gradual
transition in a near-resting state.

MODERATE – INTERNSITY PHYSICAL ACTIVITY - Requires a moderate amount

of effort and noticeably accelerates the heart rate.
VIGOROUS – INTERNSITY PHYSICAL ACTIVITY - Requires a large amount of
effort and causes rapid breathing and a substantial increase in heart rate.

Principles of Exercise Training

Principle of Overload - The principle of overload states that the body must work
harder than what it is used to in order for it to adapt.
Principle of Progression - The principle of progression states that the body
should experience a gradual increase in workload.
Principle of Specificity - The principle of specificity states that the body will
adapt specifically to the workload it experienced. It implies that improvements in
fitness level will be limited to the activities that one is performing.
Principle of Individuality - The principle of Individuality states that no two
persons are the same and their rate of adaptation to the same workload differs.
This principle emphasizes the need to create an exercise program that is
individually-specific.
F.I.T.T. PRINCIPLE - a great way in monitoring your exercise program
Frequency – how often you exercise
Intensity – how hard you exercise
Time – how long you exercise
Type – kind of exercise/activity
Dehydration, when the fluid in your body is used or lost more than the fluid you
drink or intake.
Overexertion, it refers to the pressure one puts in himself or herself, too much
pressure can lead to a simple discomfort to a serious injury.

Hypothermia, when our body easily loses temperature. The person who suffers
when his or her body temperature drops below 35 degrees Celsius.

Hyperthermia, the opposite of hypothermia, happens when our body

temperature rises up significantly beyond the normal temperature which is 37
degrees Celsius.

Goodluck! Kayang kaya niyo yan!