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Grade 11 - First Sem (2nd Quarter) - Pe Reviewer

This document discusses principles of physical education and fitness. It covers 7 principles of fitness: specificity, overload, reversibility, progression, regularity, variety, and balance. It also discusses the F.I.T.T. principles of frequency, intensity, time, and type as they relate to exercise. Finally, it covers stretching fundamentals and classifications, kinds of stretches, and diagrams of major muscle groups.

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Ry Jane Marie Guiab
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11K views7 pages

Grade 11 - First Sem (2nd Quarter) - Pe Reviewer

This document discusses principles of physical education and fitness. It covers 7 principles of fitness: specificity, overload, reversibility, progression, regularity, variety, and balance. It also discusses the F.I.T.T. principles of frequency, intensity, time, and type as they relate to exercise. Finally, it covers stretching fundamentals and classifications, kinds of stretches, and diagrams of major muscle groups.

Uploaded by

Ry Jane Marie Guiab
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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PE 1

LEVEL 1: _____________________________________________________________________________
LEVEL 2: _____________________________________________________________________________
LEVEL 3: _____________________________________________________________________________
LEVEL 4: _____________________________________________________________________________
PE 2

FITNESS PRINCIPLES
1. SPECIFICITY
 Activity that has a direct impact to the part or area of the body which we would like to improve.
 This maybe in the improvement of skills, abilities or performance.

2. OVERLOAD
 To improve the principle of overload a person must push his / her body to the limits.
 He / she must workout often in long periods of time and get harder and harder every day to
improve his/her fitness level.

3. REVERSIBILITY
 The level of physical fitness of a person cannot be restored if we stop what we’re doing.
 To maintain the high level of fitness a person must have a balance workout of 3 times a week.

4. PROGRESSION
 Be in constant phase of activity for a higher level of development.

5. REGULARITY
 Consistent with the work out and rest time

6. VARIETY
 Engage with different kinds of exercises

7. BALANCE
 Should be concentrated in all aspects of workout

F.I.T.T. PRINCIPLES
FREQUENCY
❤︎ how often you exercise

INTESITY
❤︎ how hard you work during workout/exercise

TIME
❤︎ how long you exercise

TYPE
❤︎ helps you to manipulate to avoid overuse of injuries or weight loss plateaus
PE 3
PE 4

STRETCHING FUNDAMENTALS AND EXERCISES


STRETCHING
❤︎ basic form is a natural and instinctive activity which is performed by many animals including humans.
❤︎ specifically designed to stretch or elongate the skeletal muscle
❤︎ it is to improve the elasticity of the muscles and as well as making it look firm and toned.

Classification of Stretches that Nurture Flexibility


A. STATIC STRETCHING
❤︎It is the most common type of stretching exercise.
❤︎It is usually done to hold the position that is being stretched between 10 to 30 seconds in a static
position.
❤︎It is considered safe and effective in improving the flexibility and elasticity of the muscle.

B. DYNAMIC STRETCHING
❤︎performed with continuous movements and with repetitions;
❤︎increase the range of motion of the body part that is being stretched.
❤︎It is done with 10 to 12 repetitions.

C. PASSIVE STRETCHING
❤︎ uses a slight support from other or a machine support to help them achieve the stretch.
❤︎Aside from your own body weight, you can also use a strap, weight leverage, the gravity, another
person to help you and or stretching devices or stretching machines for you to be fully stretched.

D. ACTIVE STRETCHING
❤︎stretching a muscle by actively contracting the muscle in opposition to the one you’re stretching.
PE 5

Kinds of Stretching Exercise


BALLISTIC STRETCHING
❤︎ uses the force of the momentum to fully stretch the muscle
❤︎ active kind of stretches that is focused on the joints in our body
❤︎ Rotation of the joints
❤︎ Arm swing
❤︎ leg swing

STATIC STRETCHING
❤︎ most common kind of stretching exercise.
❤︎ It is done by holding the position of the part or area that is being stretched up to 16 seconds.
❤︎ safest kind of stretching because you can manipulate the amount of power
❤︎ Neck
❤︎ Shoulders
❤︎ Back and front thigh

DYNAMIC STRETCHING
❤︎ widely used in different sports as part of their warm – up regimen.
❤︎ Front to back leg swing
❤︎ Lunge with Twist
❤︎ Powerful Skips

PNC ( PROPRIOCEPTIVE NEUROMASCULAR FACILITATION)


❤︎ used in a more clinical environment or it is usually done with the help of the professionals such as
therapists.
❤︎ improves the motor performance and serves as aid for rehabilitations
❤︎ considered as one of the best and effective methods of stretching when your objective is to improve
the range of motion.
PE 6

FRONT VIEW – ANTERIOR


BACK VIEW – POSTERIOR
SIDE VIEW - LATERAL
TRAPEZIUS

DELTOID

BICEPS

TRICEPS

FOREARM MUSCLE
PE 7

RECTUS ABDOMINIS
ERECTOR SPINAE

EXTERNAL OBLIQUE

QUADRICEPS
4 BIG MUSCLES

GLUTEUS MAXIMUS

GASTROCNEMIUS
(CALVES)

HAMSTRING
LASTIMUS DORSI

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