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PE
Semi - Finals
| Question | Answer |
|---|---|
| 4 phases of fitness exercise program | 1. Warm up 2. Flexibility exercises 3. Strength and endurance exercises 4. Cool down |
| By this, the muscles are provided with sufficient of blood and oxygen supply so that they will contract more efficiently. | Warm up |
| To elevate the body's temperature to prepare the muscles to any succeeding strenous activity. | Warm up |
| Without this, you may have great risk of physical injuries as you proceed immediately with vigorous activities. | Warm up |
| 7 general warm ups | 1. Jog for 1mn 2. Side shuffle (left food leading) 20secs 3. Side shuffle (right foot leading) 20 secs 4. Carioca (let foot leading) 10 secs 5. Carioca (right foot leading) 10 seca 6. butt kicks for 10 seconds 7. High knees for 10 seconds |
| This phase of exercise follows immediately after warm up. | Flexibility exercises |
| It is done by gradual stretching activities from upper to lower extremities. | Flexibility exercises |
| 3 different ways to stretch your muscles | 1. Ballistic 2. Passive 3. Static |
| During this stretching, you force the body parts into positions beyond the normal range of motion by the momentum of a swinging movement. | Ballistic |
| It is a quite controversial way of stretching because it may cause injuries | Ballistic |
| A form of static stretching in which an external force exerts upon the limb to move it into the new position. | Passive |
| This is in contrast to active stretching | Passive |
| It allows muscles and connective tissues surrounding the joint to stretch for enough to its full range. | Static |
| 4 examples of Dynamic Stretching | 1. Knee hug to calf raise 2. Single leg deadfit 3. Lunge and twist 4. Toe touch |
| Using the body weight are practical and inexpensive to perform esp | Calistic exercises |
| If there are no weight training equipment in the school or if there are no fitness gym near you, only minimal space is needed to perform the activity. | Calistic exercises |
| 10 examples of Calistic exercises | 1. Calf raises 2. Crunches 3. Leg raises 4. Lunges 5. Plank 6. Pull ups 7. Push ups 8. Sit ups 9. Squat jump 10. Squats |
| Another effective way in developing your muscles strength and endurance . | Weight training |
| This training program uses fixed machines of varying degrees of weight as resistance. | Weight training |
| A type of training that attempts to move the body on necessities the movement of the different parts if the body against an opposing force through different kind of equipments. | Weight training |
| The individual tries to lift a barbell with a weight greater that what other competitors xan lift in a specific weight division. | Competitive weight lifting |
| Uses more weight and is performed at a slower pace | Powerlifting |
| Cool down exercises are somewhat the same with that of warm up and stretching part of the training and as important as them, too. | Cool down |
| These exercises serve to gradually lower blood pressure and muscles stress caused by the strenuous strength and endurance. | Static stretching exercises |
| Relaxes your muscles and smoothens the flow of blood to prevent you from experiencing sone dizziness cause by inadequate blood and oxygen supply to the brain | Cooling down |
| Examples of static stretching exercises | 1. Wrist (fingers up, down, forward( 2. Finger stretch 3. Overhead stretch 4. Cross elbow 5. Zipper |
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