P.E.

AND HEALTH 4| QUARTER 3 REVIEWER

RECREATIONAL ACTIVITY  Self-defense

 Therapeutic
RECREATION
 Competition
- It is an activities that refreshes body and Kinds:
mind and make leisure time more interesting
 Karate, Aikido, Judo, Jujitsu (Japan)
and enjoyable
 Wushu, Tai Chi, Kung fu (China)
KINDS OF RECREATIONAL  Kickboxing (muay thai- Thailand)
ACTIVITIES  Sikaran (kickboxing), Dumog
(grappling),
1. AQUATICS  Kuntao (punching & kickboxing) -
Philippine
2. MOUNTAINEERING
3. UNARMED SELF DEFENSE ARMED SELF DEFENSE
- it is a complete system of defense because of
4. ARMED SELF DEFENSE its combination of weapon and free hand
techniques
5. SPORTS
Nature:
AQUATICS
 Self-defense
- it is also known as water sports or anything
 Competition
played in water
Kinds:
Nature:
 Arnis (Philippine)
 Competitive Values  Fencing
 Therapeutic Values
 Physiological Values
SPORTS
 Safety - activities that can be perform for competition
Kinds:
or for fun
 Played in water (swimming, Nature:
synchronized swimming, triathlons,
etc.)  Competition
 Played on water (boating, rowing,  For fun
kayaking, fishing, wakeboarding, etc.)  Therapeutic
Kinds:
MOUNTAINEERING
- the sports or technique of scaling mountains  Allied
 Team
Nature:

 Sports
 For fun
 Therapeutic SELF-ASSESS HEALTH-RELATED
Kinds: FITNESS

 Hiking Body composition- the relative percentage of

 Climbing body fat compared with lean body mass.
 Skiing
Muscular Strength- the amount of force that

UNARMED SELF DEFENSE ca be produced by a single contraction of a
- it the most popular empty hand martial arts muscle.

Nature:
P.E. AND HEALTH 4| QUARTER 3 REVIEWER
Muscular Endurance- the ability of a muscle
group to continue muscle contraction over a
length of time.
Flexibility- the ability to use one’s joints fully
in a normal range of motion.
Cardiovascular Endurance- the ability of the
circulatory system to supply oxygen to
working muscles during exercise.
BARRIERS TO A PROPER DIET ARE
THE FOLLOWING:
1. Lack of discipline, insufficient time to
prepare
2. Insufficient time to prepare
3. Limited budget
4. Limited options
EATING AND EXERCISE: 5 tips to
maximize your workouts
 Eat a healthy breakfast
 Watch the portion size
- Be careful not to overdo it when it
comes to how much you eat before
exercise. The general guidelines
suggest:
- Large meals. Eat these at least 3
to 4 hours before exercising.
- Small meals or snacks. Eat these
about 1 to 3 hours before
exercising.
- Eating too much before you
exercise can leave you feeling
sluggish. Eating too little might not
give you the energy you need to
keep feeling strong throughout
your workout.
 Snack well
 Eat after you exercise
 Drink up
 Knowing when and what to eat can
make a difference in your workouts.
Understand the connection between
eating and exercise.
SET F.I.T.T GOALS IN RECREATIONAL
ACTIVITIES
The F.I.T.T. principle is one of the
foundations of exercise, a set of guidelines that
help you set up a workout routine for
maximum benefit
F.I.T.T. PRINCIPLE
FREQUENCY – how often the individual
performs the targeted exercise or physical
activity.
INTENSITY – how much/hard work or effort
is exerted during a physical activity period.
TYPE OF EXERCISE INTENSITY
A. LOW – low-intensity exercise, also
known as light-intensity exercise, is physical
activity with slow movement that results in a
steady heart rate and no noticeable changes in
breathing.
B. MODERATE – any activitioes that
raises heart rate, breathing rate, and body
temperature, causing perspiration
C. VIGOROUS – high-intensity
exercise, feels challenging and requires
exertion. Heart beats faster.
TYPE – kinds of recreational activity
Strength
Endurance
Low-impact
High-impact
TIME - number of minutes/hours used in
engaging recreational activity.
TYPES OF TRAINING PRINCIPLES
 OVERLOAD PRINCIPLE - it relies
on the premise that to improve, the
muscle must produce work at a level
that is higher than its regular load
 PROGRESSIVE PRINCIPLE - it is
a gradual increase in exerting effort or
load that is to be done not too slowly,
P.E. AND HEALTH 4| QUARTER 3 REVIEWER

nor too rapidly. When the body adapts Example: 220-50=170 bpm
the initial overload, the overload must
* 77% level: 170 x .77 = 130.9 bpm
be adjusted and increased gradually.
* 93% level: 170 x .93 = 158.1 bpm
PRINCIPLE OF SPECIFICITY
 RECOVERY PRINCIPLE
 VARIATION PRINCIPLE
 INDIVIDUALIZATION PRINCIPLE
2. BLOOD PRESSURE MEASUREMENT
 MAINTENANCE PRINCIPLE
3. RATE OF PERCEIVED EXERTION (rpe)
–measures exercise intensity
4. Pacing - rate or speed of doing physical
activities
ENGAGE IN MODERATE TO
VIGOROUS PHYSICAL ACTIVITY
VIGOROUS PHYSICAL ACTIVITIES
(MVPAS) - an activity that requires a large amount of
effort that causes rapid breathing and
PHYSIOLOGICAL INDICATORS
substantial increase in heart rate.
- are measurable biological functions that
provide insight into the health and well-being MODERATE PHYSICAL ACTIVITY
of an individual
- an activity that requires moderate amount of
1. RESTING HEART RATE (rhr) effort and noticeably accelerates the heart rate.
- the number of times your heart beats per
minute when you’re at rest.

 60 – 100 beats minute (bpm) is

normal for adult.
FOR MODERATE-INTENSITY
PHYSICAL ACTIVITY
TARGET HEART RATE – BETWEEN
64% AND 76% OF YOUR MAXIMUM
HEART RATE.

HOW TO ESTIMATE MAXIMUM

HEART RATE?
220 CONSTANT – AGE = BEATS PER
MINUTE (BPM)
Ex. 220-50= 170 beats per minute. What
would be their levels in 64% and 76%?
*64% LEVEL: 170 x .64 = 109 bpm
*76% level: 170 x .76 = 129 bpm
FOR VIGOROUS –INTENSITY
PHYSICAL ACTIVITY
77% and 93% level