PE 2 REVIEWER

MODULE 1 - LESSON 1 : SELF ASSESSMENT AND PAR-Q

HEALTH RELATED FITNESS SKILL RELATED FITNESS

Cardiovascular Endurance-the ability
of the heart, blood vessels, and lungs to
supply oxygen and nutrients to the
working muscles efficiently.
Muscular Strength- the ability of the
muscles to exert a force. The maximum
amount of force that a muscle can
generate in a single maximal effort.
Muscular Endurance-the ability to
efficiently use muscles over a longer
period of time. The ability of a muscle to
repeatedly contract or sustain continuous
contraction involving less than the
maximum force.
Flexibility-the ability to move at the
joints through a full range of motion.
Tested: sit and reach test – Trunk flexion
Backward bend – trunk extension
zipper test – shoulder flexibility
Body Composition-the amount of
body weight that is fat compared to
muscles, bones and other body tissues.
Body fat %age can be estimated by 4
testing protocols:
• Skinfold measurement - caliper
• Hydrostatic weighing
• Bio-impedence analysis
• Body Mass Index (BMI)
• Waist-to-Hip Ration – to
determine health risks
• Body Fat Percentage
Speed-the ability to move the body or
parts very quickly. Known as “movement
time”
Power-the ability to exert muscular
strength quickly, strength and speed
combine.
Agility-the ability to start, stop and
change direction quickly and with
precision
Balance-the ability to maintain a certain
posture or to move without falling.
Static balance – maintain equilibrium in a
stationary position.
Dynamic balance - maintain equilibrium
when moving the body.
Reaction Time / Quickness-the period
from when a stimulus is perceived to
when movement begins.
Coordination-the ability to use sense
together with the body parts, the ability to
use two or more body parts at the same
time.
 • LIST OF EXERCISE/DRILL
1. 5 minutes run
2. Push-up
3. Curl-ups
4. Long Jump
5. Sit and reach
LESSON 2 – MODULE 1 : BASIC TRAINING CONCEPTS
• Exercise - is a physical activity that is planned, structured, repetitive and
purposive in the sense that improvement or maintenance of physical fitness is
an objective.
• Warm-up - does prepare thee muscles and lubricates the joints for easier
mobility. It accelerates the heart rate to get the body ready for movements that
require high heart rate.
• exercise proper/training - is physical activity that is planned, structured, and
repetitive for the purpose of conditioning the body.
• cool down - also known as limbering down is the third phase of training, done
after a more intense activity, to allow the body to gradually transition resting or
near resting state.
• Training - Training is a systematic process in which participants aim to improve
their fitness to achieve specific goals. For this to take place the principles of
training must be applied to a training program.
LESSON 2 – MODULE 2 : TRAINING PRINCIPLES
• 5 Training principles
1. Principle of Specificity - The specificity principle requires an understanding
of the needs of the game or event you are taking part in.Training must be
geared towards the needs of the specific sporting activity in order to improve
fitness of the body parts that the sport uses.
2. Principle of 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 while 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.
3. Principle of Overload
- Frequency: Increasing the number of times you train per week
- Intensity: Increasing the difficulty of the exercise you do.
- Time: Increasing the length of time that you are training for each
session.
- Type:Increase the difficulty of the training you are doing.
4. Principle of Reversibility - A concept that states when you stop working out,
you lose the effects of training. It is sometimes referred to as the ''use it or
lose it'' principle. Moreover, on the plus side, it states that when you resume
 working out, you begin to make gains again. While the reversibility principle is
often perceived as a negative thing, exercise physiologists are discovering
that it can be a positive thing as well.

- THE THREE SOMATOTYPES

- Ectomorphs are long and lean, with little body fat, and little muscle
- Mesomorphs are athletic, solid, and strong. "They're not overweight
and not underweight,"
- Endomorphs, on the other hand, have lots of body fat, lots of muscle,
and gain weight easily.
5. Principle of Tedium - Athletes need variety in their training to prevent
boredom but also some types of overuse injuries such as strains or even
stress fractures. The principle of tedium is applied when a trainer builds
variety into the training by changing the training method.
• TRAINING PLAN - A Training Plan is a document that communicates to the
trainers and trainees' details of the proposed training program. An approved
training plan authorizes the team to gain development on specific skills they
would like to improve.

MODULE 3 – LESSON 1 : TRAINING METHODS

• Continuous training a form of exercise that is performed at one intensity
throughout and doesn’t involve any rest periods. Continuous training is any form
of training that maintains the heart rate at a desired level over a sustained period
of time. It typically involves aerobic activities such as running, biking, swimming
and rowing. These activities use large muscle groups performing repetitive
movements over a prolonged period of time.
- A minimum of 20 minutes sub-maximal work.
- Target heart rate range between 60% - 80% maximum heart rate
(maxHR).
- Swimming, running, cycling, walking or a combination of these
disciplines.
- Advantages - Continuous training is useful as it improves
cardiovascular fitness and you can train in Most places. It is also good
as you can train on your own or with a group.
- Disadvantages - The main disadvantages of continuous training is
that it can become boring and tedious. We all know how boring it can
be doing the same activity over and over again.
• Fast continuous method (Fartlek) is a Swedish word meaning "speed play,"
and that's essentially what this type of workout is built upon.
1. A continuous form of training.
2. Changes in speed, incline and terrain are used to provide changes in
exercise intensity.
 3. Aerobic and anaerobic work can be done in the quantities that suit the
performer.
4. Advantages – An advantage of Fartlek training is that it develops both
aerobic and anaerobic Systems as this type of training uses different
types of intensity. A further advantage of Fartlek training is that you
can use this method virtually anywhere so very little equipment is
needed.
5. A disadvantage of Fartlek training is that it can become very repetitive
and those new To training can find the intensity difficult to sustain for a
long period of time.
MODULE 3 – LESSON 2 : INTERVAL TRAINING
• Interval training is a method of training where you increase and decrease
the intensity of your workout between aerobic and anaerobic training. Interval
training in Sweden, where some say it originated, is known as fartlek training
(Swedish for "speed play").
• Benefits of Interval Training
1. Increased endurance - Interval training actually trains your heart to pump
more blood to the muscles and it trains your muscles to extract that oxygen
more efficiently, making all your other workouts easier to handle.
2. Faster and more efficient workouts - If you don't have much time,
interval workouts are great timesavers, allowing you to get a lot done in a
shorter period of time. If you want a workout that allows you to get in and out
of the gym quickly, this is the form of workout to be burning to. You can
easily complete the entire session in as short as 15-20 minutes.
3. Reduced risk of injury or overtraining - Because you vary the intensity
of activity during your workout, you may be able to avoid injuries or overdoing
it as compared with longer workouts.
4. Weight loss - Studies show that interval training, even at a moderate
intensity, may burn more fat and will go on to burn plenty of calories after it’s
completed as well.
5. Fun Factor - Interval workouts offer more variety than other workouts,
making them less tedious and boring.
MODULE 3 – LESSON 3 : CIRCUIT TRAINING
• Circuit training is a form of interval training. It has a number of different
stations and periods of exercise followed by rest; exercise-rest-exercise-rest-
exercise.
• Stations are focused around health-related exercise and/or skill-related
fitness components. Improve multiple areas of fitness or certain body
parts/muscles.
MODULE 3 – LESSON 4 : STRENGTH TRAINING
• Strength training is a form of interval training. Uses weights to provide a
Resistance for the muscles to work against. Involves ‘sets’ and ‘reps
• Strength can be defined as the ability of a muscle or muscle group to apply
force And, overcome resistance.
• There are different types of strength.These include exercises such as
plyometrics, push-ups, pull-Ups, abdominal exercises, even sprinting and
jumping rope, fall into this category.
• The range of motion and path of movement does not follow a fixed path so
stabilizing muscles come into play
MODULE 4 : LESSON 1 – FLEXIBILITY TRAINING
• Flexibility training is perhaps the most undervalued component of
Conditioning. While recent and ongoing debate questions its role in injury
prevention, athletes . Can still gain much from a stretching regime.
• Flexibility has been defined as the range of motion about a joint and its
Surrounding muscles during a passive movement.
• Types of Flexibility and Stretching
1. Dynamic flexibility — the ability to perform dynamic movements
within the full range of motion in the joint. Common examples include
twisting from side to side or kicking an imaginary ball. Dynamic
flexibility is generally more sport-specific than other forms of mobility.
2. Static Active flexibility — this refers to the ability to stretch an
antagonist muscle using only the tension in the agonist muscle. An
example is holding one leg out in front of you as high as possible. The
hamstring (antagonist) is being stretched while the quadriceps and hip
flexors (agonists) are holding the leg up.
3. Static Passive flexibility — the ability to hold a stretch using body
weight or some other external force. Using the example above, holding
your leg out in font of you and resting it on a chair. The quadriceps are
not required to hold the extended position.
• Flexibility has been defined as the range of motion about a joint and its
surrounding muscles during a passive movement.A flexibility training program
can be made up of different types of stretching:
1. Dynamic stretching
2. Ballistic stretching
3. Static Active stretching
4. Static Passive stretching
5. Isometric stretching
MODULE 4 – LESSON 2 : PILATES CONCEPTS
• Pilates Concepts is a system of exercises that are often done with special
Equipment.
• Yoga and Pilates is that Yoga can be used for Improving the flexibility of the
body and it will also gradually increase the flexibility of your Joints. Whereas
Pilates focuses on trying to relax muscles which are tense and provide
Strengthening of the numerous muscles of the body.
• Joseph Pilates originally called his work " Contrology."Joseph Pilates did
not directly set out the Pilates principles.
• The 6 Principles of the Integrative Mind-Body-Spirit Approach of Pilates
1. Centering: This concept is defined as physically bringing the focus to the
center of the body, the powerhouse area between the lower ribs and pubic
bone. Energetically, Pilates exercises are sourced from the center.
2. Concentration: If you bring full attention to the exercise and do it with full
commitment, you will obtain maximum value from each movement.
3. Control: Every Pilates exercise is done with complete muscular control. No
body part is left to its own devices. It is all a conscious, deliberate movement
that the mind is controlling.
4. Precision: In Pilates, awareness is sustained throughout each movement.
There is an appropriate placement, alignment relative to other body parts, and
trajectory for each part of the body.
5. Breath: Joseph Pilates emphasized using a very full breath in his exercises.
He advocated thinking of the lungs as a bellows -- using them strongly to
pump the air fully in and out of the body. Most Pilates exercises coordinate
with the breath, and using the breath properly is an integral part of Pilates
exercise. Learn more: Breathing in Pilates.
6. Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease
are goals applied to all exercises. The energy of an exercise connects all
body parts and flows through the body in an even way. Pilates equipment, like
the reformer, are very good mirrors of one's flow and concentration as they
tend to bang around and suddenly become quite "machine-like" if one loses
ones control and flow.