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1
Q

any bodily movement produce by our skeletal muscles that requires energy expenditure above that of rest.

A

PHYSICAL ACTIVITY

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2
Q

is a form of physical activity is structured, repetitive, and planned for the purpose of improving or maintaining one or more fitness components.

A

EXERCISE

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3
Q

refers to the quality of being able and suitable to do certain task or demand. It covers physical well-being, balance mental state, emotional stability, and spiritual soundness.

A

FITNESS

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4
Q

is defined as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity” (WHO 2003)

A

HEALTH

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5
Q

includes Go food for energy; Grow foods for bones, muscles and teeth; and Glow food for skin, hair and eyes.

A

Proper diet

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6
Q

helps improve blood circulation, so that bloodstream will be able to continuously supply oxygen and nutrients to the vital organs of the body.

A

Regular exercise

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7
Q

helps reduce the risks of diseases and increases your chance to live longer.

A

balanced lifestyle

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8
Q

Balanced Lifestyle must include: (enumeration)

A
  1. Enough rest and sleep
  2. Optimistic outlook in life
  3. Organized and realistic priorities
  4. Good relations with family and friends
  5. Various interests and hobbies that develop your intellect, talents, and skills
  6. Strong determination to succeed and become a responsible and responsive member of society
  7. Holistic set of ethics, values and spirituality
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9
Q

Seven dimensions of well-being: (enumeration)

A
  1. Physical wellness
  2. Emotional wellness
  3. Intellectual wellness
  4. Social wellness
  5. Career wellness
  6. Environmental wellness
  7. Spiritual wellness
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10
Q

refers to the health of your physical body

A

Physical wellness

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11
Q

pertains to your psychological and emotional perspective about yourself and the world around you.

A

Emotional wellness

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12
Q

encompasses your open-mindedness and intelligent responses to stimuli, decision-making skills, and lifelong learning

A

Intellectual wellness

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13
Q

covers your interaction and relationships with others.

A

Social wellness

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14
Q

includes personal satisfaction from your career or job and contribution as a productive member of society.

A

Career wellness

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15
Q

relates to your responsibility to take care of the environment.

A

Environmental wellness

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16
Q

deals not only with your religious beliefs and practices but more so with their effects on the other dimensions of your well being.

A

Spiritual wellness

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17
Q

is the ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize the oxygen.

A

Cardiovascular

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18
Q

refers to muscle’s ability to generate force against physical object. The ability of the muscles to exert maximum force in single effort

A

Muscular Strength

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19
Q

the ability of the muscle to repeatedly exert submaximal force without fatigue.

A

Muscular endurance

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20
Q

refers to the amount of the body’s fat-free mass as compared to the amount of body fat.

A

Body Composition

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21
Q

refers to the ability of the joint to move through a full range of motion.

A

Flexibility

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22
Q

Domains of Physical Activity (enumeration)

A
  1. Domestic
  2. Occupational
  3. Transportation
  4. Leisure time
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23
Q

Types of physical activity (enumeration)

A
  1. Domestic
  2. Occupational
  3. Transportation
  4. Leisure time
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24
Q

is the body’s response to the various mental, emotional, and physical demands made on it.

A

STRESS

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25
events that disrupts homeostasis or equilibrium or it is the cause of stress
STRESSOR
26
motivates us to strive for healthy outcomes resulting in fulfillment
EUSTRESS
27
is perceived negatively and it produces suffering and anxiety.
DISTRESS
28
Causes of stress among youth (enumeration)
1. Adjustment to new level of independence 2. Peer pressure 3. Expectations from elders 4. Extended commuting time, traffic 5. Living away from family 6. New, unfamiliar environment 7. Financial needs 8. Family problems 9. Norms and standards of society 10. Romantic relationship
29
Common causes of stress in the general (enumeration)
1. Any change that upsets the accustomed patterns of life 2. Advances in science and technology 3. Long hours of work, heavy workload, inconducive work conditions 4. Wide range of choices and demands 5. Overcrowding, different kinds of pollution, environmental issues 6. Separation from loved ones for economic reasons 7. Social, political, and economic landscape of the country 8. Weather
30
Effects of Stress
- Varies from one person to another. Reactions are automatic and subconscious. - Some examples: > Lack of Appetite > Overeating > Insomnia > Oversleeping > Unusual Sadness / Hapiness > Anxiety / Irritability > Developing migraine headache > Heartburn > Indigestion > Frequent urination > Diarrhea / Constipation
31
Three phases of General Adaptation Syndrome (enumeration)
1. Phase I - ALARM reaction 2. Phase II - Resistance Stage 3. Phase III - Exhaustion stage
32
What happens in the Phase I of GAS?
 the body’s initial reaction to any potentially harmful demand is to prepare for action.  It gets ready to either face danger (fight) or run away (flight).  Adrenal glands release epinephrine or norepinephrine For example: though young and frail, you may be able to carry and save a heavy appliance when fire breaks out in your neighborhood
33
“fear hormone” supplies glucose to be used for increased muscle and nervous system activity.
Epinephrine
34
“anger hormone” which increases our heart rate and blood pressure to provide more oxygen to the body.
Norepinephrine
35
What happens in Phase II of GAS?
 The body adapts to stressors, while the body remains alert to them, its defenses may have become weaker on this level.
36
What happens in Phase III of GAS?
 When the body is subjected to stress over a long period, blood pressure is permanently raised, continuing muscular tension leads to aches and pains, and the body’s resistance to disease remains suppressed.  When the body is no longer able to cope up with stress, a major physical or mental breakdown may result.
37
marked by chemical imbalances that can be triggered by stressful life events.
Depression
38
it is characterized by visible physical symptoms, such as muscle tension and shaking.
General anxiety disorder
39
includes insomnia (inability to sleep), apnea (temporary cessation of breathing while sleeping) and narcolepsy (excessive sleepiness during the day)
Sleep disorders
40
if not addressed immediately, drinking and use of drugs can lead to substance abuse
Substance abuse
41
some chronic aches and pains in the head, neck, back and stomach are symptoms of stress.
Chronic muscle pain
42
Long-term or chronic stress can lead to the development of the following disorders : (enumeration)
1. Depression 2. General Anxiety Disorder 3. Sleep disorders 4. Substance abuse 5. Chronic muscle paid
43
is broken down to release energy that fuels all human movements.
Adenosine Triphosphate (ATP)
44
 Lasts for 15-20 seconds. This energy system supports very brief, high-intensity activities.  This system is the fastest way of acquiring energy to muscle.  Shorts burst of intense activity such as five-second sprints or jumping are fueled through this energy system.  Replenishing of the stored Adenosine Triphosphate (ATP) by CP takes five to six minutes of recovery after the end of activity
Phosphagen System or Quick System
45
happens when blood flow in the muscles is hampered because of intense muscular contraction.
Anaerobic Glycolysis or Glycolytic System
46
there is a sufficient supply of oxygen to the working muscles because contractions are less intense.
Aerobic Glycolysis or Oxidative System
47
Types of eating (enumeration)
1. Fueling for Performance 2. Emotional eating 3. Social eating 4. Medication eating
48
 This type of eating is usually associated with athletes, who do not only plan their training regiments but also their daily food intake so that they can perform at optimum levels during competition
Fueling for Performance
49
 This type of eating are either motivated or not motivated to eat depending on their mood.
Emotional Eating
50
 This type of eating can be associated and influenced by traditions.
Social eating
51
 Food is most often the drug of choice of all substances that we swallow and consume to make ourselves feel better.
Medication eating
51
Whats does GAS stand for?
General Adaptation Syndrome (GAS)
52
The body's initial reaction to any potentially harmful demand is to prepare for action. It gets ready to either face danger (fight) or to run away (flight)
Phase I - Alarm Reaction
53
What phase does the following situation belong to? Though young and frail, you may be able to carry and save a heavy appliance when fire breaks out in your neighborhood.
Phase I - ALARM Reaction
54
The phase in which the body adapts to stressors. While the body remains alert to them, its defenses may have become weaker on this level.
Phase II - Resistance Stage
55
The phase in which the body is subjected to stress over a long period. Blood pressure is permanently raised, continuing muscular tension leads to aches and pains, and the body's resistance to disease remains suppressed
Phase III - Exhaustion Stage
56
The phase in which the body is no longer able to cope up with stress, a major physical or mental breakdown may result.
Part III - Exhaustion Stage
57
Marked by chemical imbalances that can be triggered by stressful life events.
Clinical Depression
58
Includes *insomnia, apnea,* and *narcolepsy*.
Sleep Disorders
59
Characterized by visible physical symptoms, such as muscle tension and shaking.
General Anxiety Disorder
60
If not addressed immediately, drinking and use of drugs can lead to ______ ______.
Substance Abuse
61
Some chronic aches and pains in the head, neck, back and stomach are symptoms of stress.
Chronic Muscle Pain
62
People engaging in activities such as volleyball, running in mid-distance races, swimming and participating in competitive aerobics depend on this system for energy.
Anaerobic Glycolysis or Glycolytic System
63
This system can continue to supply the body with energy if there are continuous supplies of oxygen, glucose, and glycogen.
Aerobic Glycolysis or Oxidative System
64
What does the term *anerobic* mean?
It means "without oxygen"
65
Like the phosphagen system, this system does not require oxygen to generate oxygen.
Anaerobic Glycolysis or Glycolytic System
66
This system lasts for 30-40 seconds. It is the second fastest way of obtaining energy to keep the muscle contracting.
Anaerobic Glycolysis or Glycolytic System
67
This system lasts for a long time and requires oxygen.
Aerobic Glycolysis or Oxidative System
68
This system produces energy for a longer period of time as compared with the other two systems.
Aerobic Glycolysis or Oxidative System
69
This system lasts for 15-20 seconds. This energy system supports very brief, high-intensity activities.
Phosphagen System or Quick System
70
This system is the fastest way of acquiring energy to muscle.
Phosphagen System or Quick System
71
Short bursts of intense activity such as five-second sprints or jumping are fueled through this energy system.
Phosphagen System or Quick System
72
How long does it take to replenish the stored ATP (Adenosine Triphosphate) by CP?
It takes five to six minutes of recovery after the end of activity.
73
Athletes competing in sporting events such as the 100-meter dash, discuss and javelin throw, and weightlifting rely on what system?
Phosphagen or Quick System
74
This type of physical activity is also known as cardio or endurance activity.
Aerobic
75
What are the **three types** of physical activity?
1. Aerobic 2. Muscle strengthening 3. Bone strengthening

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