Notes, summaries, assignments, exams, and problems for Physical Education

Five Health-Related Fitness Components

• Cardiorespiratory Endurance: The ability to persist in a physical activity requiring oxygen for physical exertion without experiencing undue fatigue.
• Muscular Strength: The ability or capacity of a muscle or muscle group to exert force against resistance.
• Muscular Endurance: The ability of muscles to perform or sustain a muscle contraction repeatedly over a period of time.
• Flexibility: The ability to move the joints in your arms, legs, and trunk freely throughout a full, non-restricted, pain-free range of motion.
• Body Composition: The percentage of fat in the body relative to the percentage of all other tissues.

Understanding and Managing Stress Effectively

Stress is a state of material or emotional strain or... Continue reading "Core Fitness Concepts: Health, Stress & Exercise Principles" »

Emotional Healing:

I am now ready for change at an emotional level.
I am ready to emotionally transform.
I now let go of and release any feelings of insecurity.
I deserve to feel secure in myself.
I now let go of and release any feelings of shame.
I deserve to fully honor myself.
I now let go of and release any feelings of embarrassment.
I deserve to feel confident and self-assured.
I now let go of and release any feelings of sadness.
I deserve to be happy and to fulfill my dreams.
I now let go of and release any feelings anger.
I deserve to be free of that burden.
I now let go of and release any feelings of fear.
I deserve to be courageous.
I now let go of and release any feelings of despair.
I deserve to be hopeful.
I now let go of and release any feelings... Continue reading "Emotional Healing and Physical Balance Affirmations" »

Thigh, Groin, and Hip Conditions

Hip Dysplasia

Abnormal articulation between the femoral head and acetabulum. Often associated with an irregularly developed pelvis; coxa vara/valga. Can cause pain leading to hip subluxation or dislocation. May be congenital or developmental (DDH).

Risk factors:

• Being female
• Firstborn
• Born breech
• Family history of hip dysplasia
• Swaddling

Quad Contusion

Mechanism of Injury (MOI): Direct blow to thigh musculature.

• Grade 1: Superficial intramuscular bruise that produces mild hemorrhage.
• Grade 2: Deeper intramuscular bruise.
• Grade 3: Moderate intramuscular bruise.
• Grade 4: Deep intramuscular bruise that may split the fascia latae, allowing the muscle to protrude (muscle herniation).

Potential complication: Myositis ossificans.... Continue reading "Common Hip, Groin, and Thigh Injuries" »

Mediterranean Diet

Key Components

• Grains: Rice, wheat, bread, and pasta (rich in complex carbohydrates).
• Fruits and Vegetables: Rich in vitamins, minerals, and fiber.
• Fish, Meat, and Legumes: Important protein sources.
• Olive Oil: Primary cooking fat.

Other important aspects include an active lifestyle, enjoying meals as a social activity, and using local, traditional foods.

Special Diets

Types of Special Diets

• Low Cholesterol Diet: Limits saturated and trans fats (e.g., red meat, sweets).
• Low Salt Diet: Uses seasonings instead of salt; recommended for hypertension.
• Gluten-Free Diet: Excludes gluten (found in wheat and some other grains).
• Diabetes Diet: Avoids simple sugars but allows complex carbohydrates; emphasizes regular mealtimes.
• High/Low Calorie

Lumbar Spine & Pelvis

Sacralization

L5 becomes fused to the sacrum (essentially only 4 lumbar vertebrae; usually asymptomatic). Movement is only available in the 4 lumbar vertebrae.

Lumbarization

S1 fails to unite with the remainder of the sacrum (like a 6th lumbar vertebra; common in ~10% of the population).

Lordosis

Exaggerated curvature in the lumbar spine (butt out, chest out, anterior pelvic tilt).

Kyphosis

Exaggerated curvature in the thoracic spine (has forward head so that you aren’t looking down at the ground all the time).

Scoliosis

Lateral curvature of the spine

• C-shape: thoracic spine
• S-shape: lumbar spine; may compensate for curvature in thoracic spine to remain upright.

Low Back Muscle Strain

Stretch or tear in one or more of the paraspinal... Continue reading "Lumbar Spine & Pelvis Conditions: Causes, Symptoms & Treatment" »

Asthma

1. Help the casualty use their inhaler.
2. Encourage slow breaths.
3. Call for emergency medical assistance.
4. Monitor the casualty for wheezing, difficulty speaking, and grey-blue skin color.

Angina

1. Sit the casualty down.
2. Administer the casualty's angina medication.
3. Ensure rest and keep bystanders away.
4. Advise the casualty to seek medical advice.
5. If pain persists, call for emergency medical assistance. Symptoms: Central chest pain easing with rest.

Approaching a Casualty

1. Assess the situation.
2. Assess the casualties.
3. Check responsiveness.
4. Open the airway.
5. Check breathing.

Anaphylactic Shock

1. Call for emergency medical assistance.
2. Help the casualty administer their medication.
3. Make the casualty comfortable.
4. Monitor for anxiety, swelling of hands, feet, and face, abdominal

Joint Stability and Congruence

Stability and Congruence in Articular Joints:

• Passive Factors: Joint capsule, ligaments.
• Active Factors: Muscular system (monoarticular and biarticular muscles).

Normal Mobility

Spatial Position: Within physiological ranges.

• Active Motion: Performed by active contraction of the musculature itself.
• Functional Motion: Lower-level movements.

Physiological Limitations

• Biomechanical
• Pathological
• Systemic

These limitations result in an active, functional state of the patient.

Passive Mobility

Performed by the examiner.

Anatomical Limitations

• Articular Top
• Pathological Pain

The score depends on the type of patient and the structural state.

Goniometry

Goniometry is the measurement of joint ranges of motion, whether normal or pathological.... Continue reading "Joint Stability and Range of Motion Assessment" »

Systems Development of Resistance

Systems development or job training are methods that are based on adapting the body to certain stimuli that cause systematic changes in body systems.

Continuous Training Methods

The Continuous Run

This training method belongs to the continuous system (the work is without breaks). It is also called jogging or trotting.

The most important characteristics of this method are:

• Steady pace
• Pulsation in the area of activity
• Predominance of volume over intensity

Fartlek Training

Fartlek is a method which belongs to the continuous systems. It consists of a continuous run with changes of pace. Originally, it was performed in nature, and the rhythm changes were dictated by the terrain. Now, the changes of pace, intensity, and duration... Continue reading "Training Methods: Systems Development, Flying Disc, and Indiaca" »

WHO Definitions (1983)

For the WHO (1983), impairment is any loss or abnormality of structure or function, psychological, physiological, or anatomical; disability relates to the absence, due to impairments, of the ability to perform an activity in the manner or within the range considered normal for a human being; and handicap refers to a disadvantage for an individual, a social consequence of impairment or disability that limits or prevents the fulfillment of a role considered normal depending on age group, sex, social, and cultural factors.

For WHO, disability is the lack (resulting from an impairment) of the ability to perform an activity normally.

Disability Definition in Chile (Ley 19.284)

DISABILITY: According to Ley 19.284, a person is considered... Continue reading "Disability Definitions and Types" »

Understanding English Speech Sounds

Manner of Articulation

• Plosive: Air is completely stopped, then released suddenly.
• Affricate: Air is stopped, then released gradually with friction.
• Fricative: Air is forced through a narrow channel, creating audible friction.
• Nasal: Air flows through the nasal cavity, with a complete closure in the oral cavity.
• Lateral: Air flows around the sides of the tongue.
• Approximant: Articulators approach but do not touch, creating a wide opening without significant friction.

Place of Articulation

• Bilabial: Both lips come together.
• Labiodental: The lower lip touches the upper teeth.
• Dental: The tongue tip or blade touches the upper teeth.
• Alveolar: The tongue tip or blade touches the alveolar ridge (the gum ridge behind the upper