Angelica Basa

BSHM 1-6
Physical Education 101 (S.Y.2019)
Test Exercise #3

1. A good warm up is essential to limit your chances of injury. With swimming using
large groups of muscles it is essential that you use efficient movements and
maintain a low heart rate so as not to fatigue the body. These 5 tips will give you
a good routine to ensure the right outcome. Warming up helps the body to deliver
oxygen to the exercising muscle groups. Warming up increases body
temperature, which reduces the chance for muscle and tendon injuries. A 5
minute warm-up increases blood flow to the exercising muscles. A greater level
of blood reaching the muscles involved in the activity aids in the delivery of the
important fuels (e.g., glucose and free fatty acids) required for energy production.
Warming up increases the suppleness of the muscle, thereby enhancing the
mechanical efficiency and power of the exercising muscles. An appropriate
warm-up prepares the cardiovascular system for the upcoming (more strenuous)
physical activity. Warming up helps to ensure that the cardiovascular system
(heart and blood vessels) is given time to adjust to the body’s increased
demands for blood and oxygen.

2. Specificity The stresses that are applied to the body in training must be the same
as those experienced in your chosen sport or adventure. For example, if you’re
planning to really get into walking or cycling and only have a limited amount of
time to train, then you must spend time on those disciplines and not on other
sports like squash or tennis. If you’re planning to use walking or cycling as part of
a general fitness programme this principle is nothing for you to worry about. If
you are going to focus on walking or cycling only, then it’s something you should
be very aware of. 2 Individualisation This is a crucial principle, the fundamental
fact that everyone is different! Everyone responds to training in a different way. If
you are walking or cycling with a friend, and doing exactly the same amount of
training, don’t be concerned if one of you gets fitter faster than the other – this is
what individualisation is all about. It might be that one of you is having some
pressure at work or difficulties at home, but wherever it is, it’s surprising what can
affect your training. Some days your training can go really well and the next day,
even though it was exactly the same length workout, it can be a nightmare. This
is individualisation. 3 Progression This is all about the need to gradually increase
the workload that you put your body through. It is essential to combine training
and rest whilst at the same time increasing the stress that the body is put
 through. This so-called ‘stress’ is a combination of the frequency, duration and
intensity of the workout. Progression is all about small increments. It is not a case
of doing a two hour walk one day and a five hour walk a couple of days later. You
should only progress gradually, by around 5-10 per cent at a time. The safest
approach is to increase your weekly activity by no more than five per cent. 4
Overload Overtraining is a very common problem and comes about when you
don’t get enough rest during your training schedule. This should not be confused
with overload which is the planned exposure to an increased workload and the
right amount of rest between each session. Without the correct amount of rest
you will suffer from overtraining. With the correct amount of increased training
and the right rest, you get overload. Overload is essential if your performance is
to improve. You do not want to get the reverse effect – overtraining.

3. Principle of Specificity or Specific Adaptation to Imposed Demands(SAID

principle) - Principle that states the body will adapt to the specific demands that
are placed on it. If someone repeatedly lifts heavy weights, that person will
produce higher levels of maximal strength. Conversly if a person repeatedly lifts
lighter weights for many reps, that person will develop higher levels of muscular
endurance. Training programs should reflect desired outcomes. Type I slow
twitch fibers are smaller in diameter, slower to produce maximal tension, and
more resistant to fatigue. Type II are larger, fast twitch, quick to produce maximal
tension, fatigue more quickly than type I. Degree of adaptation that occurs during
training is directly related to the mechanical, neuromuscular, and metabolic
specificity of the training program. To effectively achieve program goals for
clients, trainers need to consistently evaluate the need to manipulate the
exercise routine to meet actual training goals. The body can only adapt if it has a
reason to adapt. Mechanical Specificity - The weight and movements placed on
the body. To develop muscular endurance of legs requires light weights and high
repetitions when performing leg-related exercises. To develop maximal strength
in the chest, heavy weights must e used during chest-related exercises.
Neuromuscular Specificity - Refers to the speed of contraction and exercise
selection. To develop higher levels of stability while pushing, chest exercises will
need to be performed with controlled, unstable exercises, at slower speeds. To
develop strength, exercises should be performed in more stable environments
with heavier loads to place more of an emphasis on the prime movers. To
develop higher levels of power, low-weight high-velocity contractions must be
performed in a plyometric manner. Metabolic Specificity - Refers to the energy
demand placed on the body. To develop endurance, training will require
prolonged bouts of exercise, with minimal rest between sets. Endurance training
primarily uses aerobic pathways to supply energy to the body. To develop
maximal strength or power, training will require longer rest periods, so the
intensity of each bout of exercise remains high. Energy will be supplied primarily
via anaerobic pathways. Trainers should remember that a client's training
 program should be designed to meet the specific demands of their daily life and
health and wellness goals. Mechanically body burns more calories when
movements are performed while standing versus seated or lying position. From
neuromuscular standpoint, body burns more calories when more muscles are
being used for longer periods in controlled, unstable environments. Metabolically,
body burns more calories when rest periods are short to minimize full
recuperation.

4. 9 key factors to consider when designing worker training programs No matter

what sort of business you operate, you are legally obliged to provide your
workers with proper training and induction. Of course, training is especially
important for highly skilled or dangerous work, such as operating a forklift, and
must be provided before the worker starts performing any dangerous task.
Remember, the person providing the training should have experience or
expertise in the areas in which they are training your workers. In most cases,
competent officers, supervisors or managers within your business can provide
workplace training. Training should be tailored to the specific needs of your
workplace and anything that may pose a health and safety risk to your workers
must be addressed. • how to safely operate equipment and machinery; • bullying,
discrimination and harassment policies, i.e. how to treat other staff with respect
and how to report any inappropriate behaviour; • any area of work that requires
specific qualifications or licensing to perform, e.g. driving heavy vehicles.
Depending on the nature of your business, your workers may require training in:
Your workers also need to be trained in the internal policies, procedures and
practices that apply in your business, and should be formally inducted into these
when they join the company. Refresher training should be carried out when a
change is made or a policy revised. When you are putting together a program to
train your workers, you need to consider any factors that may affect the decisions
you make around the training. Looking at the following factors will help you to
determine how you need to put together the training session: • the type of work
being carried out; • the nature of the risks associated with the work; • what control
measures are in place at the workplace; • the qualifications and experience of the
worker; • the work environment, e.g. what other hazards exist in the workplace; •
the equipment and materials necessary to undertake the training; and • the
period of time before a refresher course will be needed. An induction introduces a
new worker to their new role and to your business. It’s essential the new workers
are inducted into your business by: • • explaining how the worker’s job fits into
the business’s operations; • explaining who your clients or customers are; •
introducing the worker to the workplace by showing them the physical layout of
the workplace, including facilities such as staff kitchen and toilets; • explaining
basic work requirements, including how to log onto computers, how to use the
phones and where stationery is kept; • detailing the safe work practices that are
relevant to the worker’s role; and • explaining how health and safety is managed
 in the workplace. Provide new workers with copies of the policies and procedures
that govern your business and make sure they sign a form to confirm they have
read and understood each policy and procedure. Make sure your workers are
aware of all potential safety and health risks within your business and know how
to respond to them. And don’t forget that workers returning from extended leave
may need refresher training or close supervision while they are adjusting back
into the workplace. For information about the most effective type of training
method you can use, see chapter T2 Training and Induction in the Health &
Safety Handbook. And one more thing before I go… There’s been a spate of
high-profile businesses this year being found to have underpaid their employees.
We want to make sure your name isn’t added to the list. clearly explains what
minimum wage applies to your employees as well as what overtime, penalties or
allowances they are entitled to. to find out how $30 can ensure you avoid making
a costly wages oversight.

5. You've probably heard the terms strength training and weight lifting mistakenly
used interchangeably when you're at the gym. Strength training is a type of
exercise that is recommended for men and women of all ages, but that doesn't
necessarily mean you have to use weights to engage in this type of workout. As
you age, your muscle mass starts to naturally decrease. The good news is that
no matter what your age, any form of strength training will help you reverse that
loss. Strength training is a broad term that is used to refer to any exercise that
uses some form of resistance to strengthen and build muscle. You create that
resistance and put your muscles to work by using hand-held weights, weight
machines, resistance bands, resistance balls and even your own body. Strength
training can be done on your own or by taking classes. Pilates and yoga classes
are two examples of strength-training workouts that use just your own body
weight to strengthen bones and muscles. Weight lifting, or weight training, is a
type of strength training that uses free weights or weight machines for resistance.
You don't have to be a body builder to benefit from weight training. Using weights
not only helps strengthen your bones and muscles, but it can also help you tone
up. It doesn't take a long session in the gym to get results. Just 20 to 30 minutes
of weight training two to three times a week will help you reach your goals. There
are advantages and disadvantages to using free weights and weight machines at
your favorite gym. When used properly, free weights can be more effective in
increasing your overall strength evenly. Your dominant side cannot take over
when your muscles start to fatigue -- this can happen if you're using weight
machines. Free weights give you a lot of versatility; not only are there a wider
variety of exercises you can do, but you can take free weights with you
anywhere. However, using free weights requires more concentration. You have to
focus more on controlling the weights, and you have to work hard at not letting
momentum take over. It can be hard to isolate specific muscle groups at first
without proper training, and you have a slightly higher risk of injuring yourself with
 free weights compared to weight machines. Whether you use weights or not,
strength training is important for your overall fitness level. Choosing whether to
use weights is a personal preference. If you've never done strength training
before, talk to a professional at your local gym or sign up for strength-training or
weight-lifting classes. Learning how to properly lift weights or strengthen without
weights is important. Try a little of both and see what you enjoy the most. Start
slowly and take breaks as needed. If you're using weights or weight machines,
start out with a small amount of weight and take your time when it comes to
increasing the amount you use. Kris Heeter is a research scientist specializing in
basic cancer and disease research. Her work has appeared in several scholarly
journals and online publications. Heeter has also been a wellness professional
for more than 15 years, teaching healthy cooking courses and fitness classes.
She holds a Ph.D. in molecular and cellular biology.

6. Pressure training This type of training is often related to a particular skill, such as
passing or heading in football. Once a person has learned the skill of heading,
the skill should be practiced in a pressure situation. The player now has to head
a number of balls which are delivered in turn at a fairly rapid pace. The player
has to adjust to each heading situation quickly. If the balls are fed too quickly or
the player becomes fatigued, the skill might well break down. A drill for pressure
heading is shown below. The advantage of pressure training is that it
demonstrates a person’s ability to perform specific skills in a stress situation.
Circuit training Circuit training is a form of body conditioning or endurance
training or resistance training using high-intensity aerobics. It targets strength
building and muscular endurance. An exercise "circuit" is one completion of all
prescribed exercises in the program. When one circuit is complete, one begins
the first exercise again for the next circuit. Traditionally, the time between
exercises in circuit training is short, often with rapid movement to the next
exercise. The program was developed by R.E. Morgan and G.T. Anderson in
1953 at the University of Leeds in England. A circuit should work each section of
the body individually. Typical activities include: Studies at Baylor University and
The Cooper Institute show that circuit training is the most time efficient way to
enhance cardiovascular fitness and muscle endurance. Studies show that circuit
training helps women to achieve their goals and maintain them longer than other
forms of exercise or diet. Perhaps a most profound finding of this study, from a
health perspective, is that this investigation clearly shows that performance of
this circuit of exercises,this level of intensity elicited oxygen consumption values
(39% to 51.5% of VO2max) that meet established guidelines of the American
College of Sports Medicine (ACSM) for the recommended intensity (40% to 85%
of VO2maxR) of exercise for developing and maintaining cardio-respiratory
fitness. Thus, this circuit not only provides a suitable muscular fitness stimulus
but also helps to meet ACSM cardiovascular guidelines and the newly published
Dietary Guidelines for Americans 2005 for physical activity. One advantage is
that reduced station times will encourage the participants to lift heavier weights,
which means they can achieve overload with smaller number of repetitions:
typically in the range of 25 to 50 depending on their training goals. Continuous
Training, also known as continuous exercise or steady state training, is any type
of physical training that involves activity without rest intervals. Continuous
training can be performed at low, moderate, or high exercise intensities, and is
often contrasted with interval training, often called high-intensity interval training.
Some training regimens, such as Fartlek, combine both continuous and interval
approaches. Exercise modes noted as suitable for continuous training include
indoor and outdoor cycling, jogging, running, walking, rowing, stair climbing,
simulated climbing, Nordic skiing, elliptical training, aerobic riding, aerobic
dancing, bench step aerobics, hiking, in-line skating, rope skipping, swimming,
and water aerobics. As the below examples illustrate, exercise intensity is
measured in different ways and is defined inconsistently across studies. Forms of
continuous exercise may be performed at multiple intensities for different health
benefits; for example, long slow distance training can be performed at low or
moderate intensities. • 30% of peak power output for 60 minutes (cycling and
football). Fartlek, a Swedish term that means "speed play," is a form of interval or
speed training that can be effective in improving your running speed and
endurance. Fartlek running involves varying your pace throughout your run,
alternating between fast segments and slow jogs. Unlike traditional interval
training that uses specific timed or measured segments, fartleks are more
unstructured. Work-rest intervals can be based on how the body feels. With
fartlek training, you can experiment with pace and endurance, and experience
changes of pace. Many runners, especially beginners, enjoy fartlek training
because it involves speed work, but it is more flexible and not as demanding as
traditional interval training. Another benefit of fartlek training is that it doesn't have
to be done on a track and can be done on all types of terrain, such as roads,
trails, or hills. Fartlek training puts a little extra stress on your system, eventually
leading to faster speeds and improving your anaerobic threshold. How to Do
Fartlek Workouts To do a fartlek workout, try introducing some short periods of
slightly higher pace into your normal runs. Maintain the faster pace for a short
distance or time intervals, such as 200 meters or 30 seconds. The intervals can
vary throughout the workout, and you can even use landmarks such as
streetlights or telephone poles to mark your segments. Once you complete a fast
segment, slow your pace to below your normal running pace until you have fully
recovered and your breathing has returned to normal. Then return to running at
your normal pace, and incorporate more slightly fast intervals later in the run.
Keep in mind that fartlek training is meant to be free-form and fun. If you're
setting a timer, it's just interval training. Think of landmarks on your run that
would result in this type of pattern. When you are running with a friend, think of
trading off selecting landmarks to add more variation in your fartlek runs. When
you don't want to enjoy your speed play outside, you can do a treadmill fartlek
 workout. If you watch television during your treadmill time, you might use
commercials as a time to go into a sprint. At the gym, you can make a game of it
and do your sprint when a new person gets onto or off of a machine. Or, perhaps
sprint during the chorus of songs on your playlist or when certain songs play. This
can help relieve treadmill boredom. One precaution is that you'll need to use the
buttons on your treadmill to increase and decrease the pace. It can be wise to
use longer durations for each phase so you have less contact with the control
panel. Interval training is a type of training that involves a series of low to high
intensity workouts interspersed with rest or relief periods. The high-intensity
periods are typically at or close to anaerobic exercise, while the recovery periods
involve activity of lower intensity. Varying the intensity of effort exercises the heart
muscle, providing a cardiovascular workout, improving aerobic capacity and
permitting the person to exercise for longer and/or at more intense levels. Interval
training can refer to the organization of any cardiovascular workout (e.g., cycling,
running, rowing). It is prominent in training routines for many sports, but is
particularly employed by runners. Fartlek training, developed in Sweden,
incorporates aspects of interval training with regular distance running. The name
means 'speed play', and consists of distance running with "bursts of harder
running at more irregular points, lengths and speeds compared with interval
training". For example, a fartlek training session might consist of a warm-up for
5–10 minutes; running at a steady, hard speed for 2 km; rapid walking for 5
minutes (recovery); sprints of 50-60s interspersed with easy running; full-speed
uphill for 200 m; rapid walking for one minute; repeating this routine until the time
schedule has elapsed (a minimum of 45 minutes). The development of aerobic
and anaerobic capacities, and the adaptability of fartlek - to mimic running during
specific sports - are characteristics it shares with other types of interval training.
"Walk-back sprinting" is one example of interval training for runners, in which one
sprints a short distance (anywhere from 100 to 800 metres), then walks back to
the starting point (the recovery period), to repeat the sprint a certain number of
times. To add challenge to the workout, each of these sprints may start at
predetermined time intervals - e.g. 200 metre sprint, walk back, and sprint again,
every 3 minutes. The time interval is intended to provide.

7. Aerobic exercise is any activity that gets your blood pumping and large muscle
groups working. It’s also known as cardiovascular activity. Examples of aerobic
exercise include: Aerobic exercise is recommended by the American Heart
Association and by most doctors to people with, or at risk for, heart disease.
That’s because exercise strengthens your heart and helps it more efficiently
pump blood throughout the body. Cardiovascular exercise can also help lower
blood pressure, and keep your arteries clear by raising “good” high-density
lipoprotein (HDL) cholesterol and lowering “bad” low-density lipoprotein (LDL)
cholesterol levels in the blood. If you’re specifically looking to lower blood
 pressure and cholesterol, aim for 40 minutes of moderate- to vigorous-intensity
aerobic exercise between 3 and 4 times each week. Cardiovascular exercise
may help you manage symptoms of high blood pressure. That’s because
exercise can help lower blood pressure. Here are other ways to lower blood
pressure without medicine. Regular physical activity helps regulate insulin levels
and lower blood sugar, all while keeping body weight in check. In a study on
people with type 2 diabetes, researchers found that any form of movement, either
aerobic or anaerobic, may have these effects. Aerobic exercise can help people
with asthma lessen both the frequency and severity of asthma attacks. You
should still talk to your doctor before beginning a new exercise routine if you
have asthma, however. They may recommend specific activities or precautions to
help keep you safe while working out.

8. Endurance is the ability of an organism to exert itself and remain active for a long
period of time, as well as its ability to resist, withstand, recover from, and have
immunity to trauma, wounds, or fatigue. It is usually used in aerobic or anaerobic
exercise. The definition of 'long' varies according to the type of exertion – minutes
for high intensity anaerobic exercise, hours or days for low intensity aerobic
exercise. Training for endurance can reduce the ability to exert endurance
strength unless an individual also undertakes resistance training to counteract
this effect.
Strength We did not know the secret of strength . For, behold, each family lived by itself,
and took care of itself. This strength John Barleycorn gives is not fictitious strength .
During the long period of our stay in the refuge, we were kept closely in touch with what
was happening in the world without, and we were learning thoroughly the strength of the
Oligarchy with which we were at war. Having rolled like a ball in the direction of the
impetus given by the whole campaign and by the battle of Borodino, the Russian army-
when the strength of that impetus was exhausted and no fresh push was received-
assumed the position natural to it. If you lay siege to a town, you will exhaust your
strength . His height was probably five feet ten inches, or ten and a half; but my first
impression, or feel of the man, was not of this, but of his strength . And yet, while he
was of massive build, with broad shoulders and deep chest, I could not characterize his
strength as massive. It must increase your strength , riches, and trade; and by this
union the whole island, being joined in affection and free from all apprehensions of
different interest, will be ENABLED TO RESIST ALL ITS ENEMIES." "We most
earnestly recommend to you calmness and unanimity in this great and weighty affair,
that the union may be brought to a happy conclusion, being the only EFFECTUAL way
to secure our present and future happiness, and disappoint the designs of our and your
enemies, who will doubtless, on this occasion, USE THEIR UTMOST ENDEAVORS TO
PREVENT OR DELAY THIS UNION." He was soon spilling over with vitality, and each
day he saw Ruth, at the moment of meeting, she experienced the old shock of his
strength and health. On the trail that thou must tread To the thresholds of our dread,
Where the Flower blossoms red; Through the nights when thou shalt lie Prisoned from
our Mother-sky, Hearing us, thy loves, go by; In the dawns when thou shalt wake To the
toil thou canst not break, Heartsick for the
Balance She had trouble keeping her balance as the boat rocked back and forth. The
skater suddenly lost his balance and fell. Another skater bumped into him and knocked
him off balance. She has a good sense of balance. To provide balance in her news
story, she interviewed members of both political parties. Temperature changes could
upset the delicate balance of life in the forest. To lose weight you need the proper
balance of diet and exercise. The food had a perfect balance of sweet and spicy flavors.
It's important to keep your life in balance. I find it difficult to balance on one foot. He had
trouble balancing on his skis. He helped his daughter balance on her bicycle before she
started peddling. The legislature is still trying to balance the state's budget. He balances
his checkbook every month.
Agility Ability to quickly change the quantity and direction of body speed Agility or
nimbleness is the ability to change the body's position efficiently, and requires the
integration of isolated movement skills using a combination of balance, coordination,
speed, reflexes, strength, and endurance. Agility is the ability to change the direction of
the body in an efficient and effective manner and to achieve this requires a combination
of • balance – the ability to maintain equilibrium when stationary or moving (i.e. not to
fall over) through the coordinated actions of our sensory functions (eyes, ears and the
proprioceptive organs in our joints); • static balance – the ability to retain the centre of
mass above the base of support in a stationary position; • dynamic balance – the ability
to maintain balance with body movement; • speed - the ability to move all or part of the
body quickly; • strength - the ability of a muscle or muscle group to overcome a
resistance; and lastly, • coordination – the ability to control the movement of the body in
co-operation with the body's sensory functions (e.g., in catching a ball [ball, hand, and
eye coordination]). In sports, agility is often defined in terms of an individual sport, due
to it being an integration of many components each used differently (specific to all of
sorts of different sports). Sheppard and Young (2006) defined agility as a "rapid whole
body movement with change of velocity or direction in response to a stimulus". Agility is
also an important attribute in many role playing games, both video games such as
Pokémon, and tabletop games such as Dungeons & Dragons. Agility may affect the
character's ability to evade an enemy's attack or land their own, or pickpocket and pick
locks. In modern day psychology, author, psychologist, and executive coach Susan
David introduces a concept that she terms “emotional agility,” defined as: “being flexible
with your thoughts and feelings so that you can respond optimally
Speed In everyday use and in kinematics, the speed of an object is the magnitude of its
velocity (the rate of change of its position); it is thus a scalar quantity. The average
speed of an object in an interval of time is the distance travelled by the object divided by
the duration of the interval; the instantaneous speed is the limit of the average speed as
the duration of the time interval approaches zero. Speed has the dimensions of distance
divided by time. The SI unit of speed is the metre per second, but the most common unit
of speed in everyday usage is the kilometre per hour or, in the US and the UK, miles per
hour. For air and marine travel the knot is commonly used. The fastest possible speed
at which energy or information can travel, according to special relativity, is the speed of
light in a vacuum c = 299792458 metres per second (approximately 1079000000 km/h
or 671000000 mph). Matter cannot quite reach the speed of light, as this would require
an infinite amount of energy. In relativity physics, the concept of rapidity replaces the
classical idea of speed. Italian physicist Galileo Galilei is usually credited with being the
first to measure speed by considering the distance covered and the time it takes.
Galileo defined speed as the distance covered per unit of time. In equation form, that is
where is speed, is distance, and is time. A cyclist who covers 30 metres in a time of 2
seconds, for example, has a speed of 15 metres per second. Objects in motion often
have variations in speed (a car might travel along a street at 50 km/h, slow to 0 km/h,
and then reach 30 km/h). Speed at some instant, or assumed constant during a very
short period of time, is called instantaneous speed. By looking at a speedometer, one
can read the instantaneous speed of a car at any instant. A car travelling at 50 km/h
generally goes for less than one hour at a constant speed, but if it did go at that speed
for a full hour, it would travel 50 km. If the vehicle continued at.

9. The shoulder flexibility test is a simple evaluation of the flexibility and mobility of
your shoulder joint. Also known as the reach test or the Apley back scratch test, it
is used to assess the range of motion (ROM) of your shoulder, including flexion
and extension. The goal of the shoulder flexibility test is to prevent
hyperextension of the joint. Hyperextension—extension of the joint beyond its
normal limits—can lead to acute and chronic injury of the rotator cuff muscle
group, including supraspinatus, infraspinatus, teres minor, and subscapularis.
Sports injuries involving the rotator cuff are usually the result of repetitive
movements, such as those involved with swimming, tennis, volleyball,
racquetball, or any sport that requires throwing or catching. The restriction of
shoulder movement is often related to stiffness and tension experienced in the
upper back and neck. If these muscles become rigid or foreshortened due to
injury or inactivity, your ability to rotate your shoulder outward, upward, and
backward will be limited. If this happens, you will be less able to extend your arm
up and behind your head or to reach sideways across your head. Similarly, if you
build bulky muscles in the upper back (trapezius), neck (sternocleidomastoid),
shoulder (deltoid), or lower back (latissimus dorsi) without retaining flexibility
through routine stretching, the connective tissues can also become tight and limit
your ROM. The shoulder flexibility test is used by exercise physiologists and
physical therapists to assess baseline flexibility before starting an exercise or
rehab program. The test is then repeated every several weeks to determine what
progress you have made.
10. A) Sudden stress
Sudden stress may cause muscles to tense up but once the stress passes, the
tension is released. ... If a person reacts to stress by reducing physical activity, muscles
may begin to shrink (atrophy) due to lack of exercise, thereby making it even more
difficult to escape the cycle of pain. B) stress
over a long time
Ongoing, chronic stress, however, can cause or exacerbate many serious health
problems, including: Mental health problems, such as depression, anxiety, and
personality disorders. Cardiovascular disease, including heart disease, high blood
pressure, abnormal heart rhythms, heart attacks, and stroke.
11. precautions you could take before an activity to help avoid injury
 Wear comfortable clothing and well-padded shoes that can protect the heels and
arches of the feet;
 Put on appropriate gear for the activity, such as helmets and protective pads for
cycling;
 Always warm up before doing exercise and cool down afterwards to lower the
risk of strains and sprains;
 Take appropriate breaks during the activity;
 Do not exercise with an empty stomach. Eat something light (such as toast with
jam or skimmed milk) to give you some stamina. Do not exercise immediately
after a full meal because this will affect digestion;
 Replenish extra fluids before, during and after physical activity, especially for
prolonged exercise like hiking;
 Beware of the weather and environmental conditions. Avoid doing outdoor
vigorous exercises in hot or humid weather;
 Listen to the body. Do not exercise when unwell. If there is dizziness, shortness
of breath, chest pain, nausea or vomiting, or muscle and joint pain during
exercise, stop the activity and seek medical advice as soon as possible.
12.- A soft tissue injury (STI) is the damage
of muscles, ligaments and tendons throughout the body. Common soft tissue injuries
usually occur from a sprain, strain, a one off blow resulting in a contusion or overuse of
a particular part of the body. Soft tissue injuries can result in pain, swelling, bruising and
loss of function.
-Hard tissue injuries include fractures, dislocations and loss of teeth. That is, any
injury to the skeletal system. A fracture is the technical term for a broken bone and there
are various types of fracture with various degrees of complication. The other main hard
tissue injury is a dislocation. A dislocation is when a joint is displaced. There are some
joints more susceptible to dislocation than others and dislocations always result in
various soft tissue injuries as well.

13. There are basically two types of injuries: acute injuries and overuse injuries.
 Acute injuries are usually the result of a single, traumatic event. Common examples
include wrist fractures, ankle sprains, shoulder dislocations, and hamstring muscle
strain.
While Overuse injuries are more common in sports than acute injuries, they are subtle
and usually occur over time, making them challenging to diagnose and treat. They are
the result of repetitive micro-trauma to the tendons, bones, and joints. Common
examples include tennis elbow, swimmer's shoulder, youth pitching elbow, runner's
knee, jumper's knee, Achilles tendinitis, and shin splints.

14. A bruise, also known as a contusion, is a type of hematoma of tissue[1], the most
common cause being capillaries damaged by trauma, causing localized bleeding
that extravasate into the surrounding interstitial tissues. Most bruises are not very deep
under the skin so that the bleeding causes a visible discoloration.
A strain is when a muscle is stretched too much and tears. It is also called a pulled
muscle. A strain is a painful injury. It can be caused by an accident, overusing a muscle,
or using a muscle in the wrong way.
A sprain is a stretched or torn ligament. Ligaments are tissues that connect bones at a
joint. Falling, twisting, or getting hit can all cause a sprain. Ankle and wrist sprains are
common. Symptoms include pain, swelling, bruising, and being unable to move your
joint. You might feel a pop or tear when the injury happens.
A dislocation is an injury in which the ends of your bones are forced from their normal
positions. The cause is usually trauma resulting from a fall, an auto accident, or a
collision during contact or high-speed sports.
15. the area around a fracture usually bruised
An injury might cause blood to build up in the area beneath the periosteum. This causes
a subperiosteal hematoma, a type of bone bruise. An injury might also cause bleeding
and swelling in the area between your cartilage and the bone beneath it

16. Stress fracture is a fatigue-induced fracture of the bone caused by

repeated stress over time. Instead of resulting from a single severe impact, stress
fractures are the result of accumulated trauma from. They're caused by repetitive
force, often from overuse — such as repeatedly jumping up and down or running long
distances. repeated submaximal loading, such as running or jumping.
17. Signs and symptoms of hypothermia include: hyperthermia symptoms and signs
1. Shivering 1. Coma
2. Slurred speech or mumbling 2. Confusion
3. Slow, shallow breathing 3. Dizziness
4. Weak pulse 4. Elevated Heart Rate
5. Clumsiness or lack of coordination 5. Fainting
6. Drowsiness or very low energy 6. Fever
7. Confusion or memory loss 7. Headache
8. Loss of consciousness 8. Vomiting
9. Bright red, cold skin (in infants) 9. Muscle Cramps
18. Causes of Cramp
 Inadequate blood supply. Narrowing of the arteries that deliver blood to your
legs (arteriosclerosis of the extremities) can produce cramp-like pain in your legs
and feet while you're exercising. These cramps usually go away soon after you
stop exercising.
 Nerve compression. Compression of nerves in your spine (lumbar stenosis)
also can produce cramp-like pain in your legs. The pain usually worsens the
longer you walk. Walking in a slightly flexed position — such as you would use
when pushing a shopping cart ahead of you — may improve or delay the onset of
your symptoms.
 Mineral depletion. Too little potassium, calcium or magnesium in your diet can
contribute to leg cramps. Diuretics — medications often prescribed for high blood
pressure — also can deplete these minerals.

Causes of stitch
The exact cause of a side stitch is unknown. Some studies show that a movement of
blood to the diaphragm or muscles during physical activity can lead to a side stitch.
But other research shows that an irritation of the lining of the abdominal and pelvic
cavity may be the cause. This irritation can occur during physical activity when there’s a
lot of movement and friction in the torso.
Athletes often report shoulder tip pain along with a side stitch. This may be because
when the abdominal lining is irritated, it can result in localized pain in different areas,
including the tip of the shoulder. But more research is needed to pinpoint the cause for
this additional pain.
Eating a large meal or drinking sugary sports drinks may also result in a side stitch.
Younger athletes may be more likely to get a side stitch than experienced athletes. But
side stitches can affect anyone who exercises for a prolonged period of time.

19. A concussion is a traumatic brain injury that affects your brain function. Effects are
usually temporary but can include headaches and problems with concentration,
memory, balance and coordination.
Concussions are usually caused by a blow to the head. Violently shaking the head
and upper body also can cause concussions.
Some concussions cause you to lose consciousness, but most do not. It's possible
to have a concussion and not realize it.
Concussions are particularly common if you play a contact sport, such as football.
Most people usually recover fully after a concussion.

20. Shock is a life-threatening condition that occurs when the body is not getting
enough blood flow. Lack of blood flow means the cells and organs do not get enough
oxygen and nutrients to function properly. Many organs can be damaged as a result.
Shock requires immediate treatment and can get worse very rapidly. As many 1 in 5
people who suffer shock will die from it.
21. If you’ve ever hurt your ankle or had another type of sprain or strain, chances are
your doctor recommended rest, ice, compression, and elevation (RICE) as one of your
first treatments. The RICE method is a simple self-care technique that helps reduce
swelling, ease pain, and speed up healing.
You can treat minor injuries with the RICE method at home. You might try it if you
have an achy knee, ankle, or wrist after playing sports. If you have pain or swelling that
gets worse or doesn’t go away, see a doctor.
The RICE method includes the following four steps:
Rest Compression
Ice Elevation

22. first five things you should do if you find someone unconscious

1. Open the airway

2. Check breathing
3. Put them in the recovery position
4. If you suspect spinal injury
5. Call for help

23. Unconscious but breathing

Call or tell someone to call 911. Check the person's airway, breathing, and pulse
frequently. If necessary, begin CPR. If the person is breathing and lying on their back,
and you do not think there is a spinal injury, carefully roll the person toward you onto
their side.
Have a pulse but aren’t breathing
If the person is not breathing or has trouble breathing:
Pinch the nose closed. Keep the chin lifted and head tilted. Give 2 rescue breaths. Each
breath should take about a second and make the chest rise.

24. This is how to give mouth-to-mouth resuscitation:

1. Gently tilt the person’s head back. Use one hand to hold their chin and lift it up, then
keep their mouth open using your thumb.
2. Place your other hand on their forehead and pinch their nose with your index finger
(pointer finger) and thumb.
3. Take a normal breath, cover and seal their open mouth with yours, and blow into their
mouth for about one second. Their chest should rise visibly when you breathe into their
mouth, and sink again as soon as you move away.
Give Cardiac massage
To give cardiac massage, the patient must be placed on a firm surface, such as the
floor. If the rescuer is alone, the patient's lungs should be filled with three or four rapid
mouth-to-mouth respirations before attempting to massage. Ideally, both artificial
respiration and massage are performed at the same time by two rescuers. There is no
need to coordinate the two activities between the rescuers. In massage, the rescuer
puts one hand across the lower sternum (breast-bone) of the patient. The other hand is
placed on top to make a right angle. The full weight of the rescuer is applied
rhythmically through the heel of the hands, at about one thrust per second. The sternum
moves in about 4 or 5 centimeters (1.5 to 2 inches), compressing the heart. When
pressure is lifted, blood reenters the heart. If the rescuer is alone, several rapid mouth-
to-mouth respirations should be given to the patient every 30 seconds.
If massage is successful, gasping and some movement may occur and the pupils
will constrict. If no signs of reviving occur after 4 or 4 minutes, a sharp blow to the
sternum should be tried. In any case, artificial respiration and external massage should
be continued until medical help arrives.

25.Recovery Position
All forms of the recovery position share basic principles. The mouth is
downward so that fluid can drain from the patient's airway; the chin is well up to keep
the epiglottis opened. Arms and legs are locked to stabilize the position of the patient.

26. Basic skills can be compared to higher order thinking skills. Facts and methods are
highly valued under the back-to-basics approach to education. Facts are learned one at
a time, in isolation, as compared to an integrated curriculum which combines fields of
learning
Complex skills are skills where the performer has to process lots of information and
make lots of decisions. The skill has many sub-routines (or parts) to it and requires a lot
of feedback during its performance. An example of a complex skill is a tennis serve.

27. Open skills: sports such as Netball, Football, and Hockey involve open skills. The
environment is constantly changing, and so movements have to be continually adapted.
Skills are predominantly perceptual and externally paced, for example, a pass in
football.
Closed skills. These skills take place in a stable, predictable environment and the
performer knows exactly what to do and when. Skills are not affected by the
environment and movements follow set patterns and have a clear beginning and end.
The skills tend to be self-paced, for example, a free throw in Basketball and serving in
Squash or Tennis.

28. The human brain is a complicated, creative information-processing

system. As technology advanced from primitive to modern, the
metaphors used to describe the brain also advanced. Initially, it was
compared to a wax tablet, then to a sheet of papyrus, then to a book,
and most recently, to a computer. As you learn about the brain, keep in
mind that the usefulness of these metaphors is limited and can lead to
erroneous conclusions.

29.Selective attention is the process of focusing on a particular object in the

environment for a certain period of time. Attention is a limited resource, so selective
attention allows us to tune out unimportant details and focus on what matters. This
differs from inattentional blindness, which is when you focus hard on one thing and fail
to notice unexpected things entering your visual field
30. Extrinsic motivation is an external form of motivation. For example, if your boss
sets a deadline on a project and your bonus is tied to the deadline, that is a very clear
form of extrinsic motivation.
Intrinsic motivation, however, is an internal form of motivation. You strive towards a
goal for personal satisfaction or accomplishment. You may even work towards a long-
term reward such as the development of a business or participating in a competition, but
the primary motivator is internal.

31.The Inverted U theory was developed in 1908 by Yerkes and Dodson and it is
a theory of arousal that considers that optimal performance occurs when the performer
reaches an optimal level of arousal.

The Inverted U theory seems to fit more accurately

with observations of performance than the Drive theory.
According to the theory performance will improve as
arousal increases until it reaches a point where optimum
performance is achieved, and arousal is at its optimum
level. if arousal increases beyond this point, performance
will begin to deteriorate as seen on the image to the right

32. Seven Principles for Goal Setting

 Specify what you want clearly- Your goal has to be clear and specific. ...
 Your goal has to be realistic and achievable- ...
 You should have a burning desire- ...
 Write down your goal- ...
 Specify time frame- ...
 Take action-