Name: Princess Mae Brigoli Date: Jan.

13, 2024

Course: BSAT-TM 1-ALPHA Instructor: Bharbie Paballa

Subject: P.E no.1

1.Stretching is an essential component of any fitness or exercise routine. It involves the

deliberate elongation or lengthening of muscles and surrounding connective tissues to
improve flexibility, increase range of motion, and prevent muscle imbalances or injuries.
Stretching can be performed before and after physical activities, as well as during
rehabilitation programs.

2.Posture refers to the position in which we hold our bodies while standing, sitting, or
lying down. There are several different kinds of posture:
a) Correct Posture: Correct posture is the ideal alignment of the body, where the head is
held straight, the shoulders are relaxed and level, the spine is upright with its natural
curves, and the feet are parallel. Correct posture allows for optimal function and
minimizes the risk of musculoskeletal problems.
b) Forward Head Posture: This occurs when the head is positioned forward of the
centerline of the body. It is commonly associated with slouched shoulders and can lead to
neck and shoulder pain.
c) Rounded Shoulders: Rounded shoulders involve the forward rounding of the shoulders
and the excessive rounding of the upper back. It is often a result of poor posture habits,
such as hunching over a desk or computer for extended periods.
d) Swayback Posture: Swayback posture is characterized by an excessive inward curve of
the lower back, protruding buttocks, and a forward tilting of the pelvis. It can result in
lower back pain and instability.
e) Kyphosis: Kyphosis refers to an excessive rounding of the upper back, creating a
hunched or stooped appearance. It is commonly seen in older adults or individuals with
certain medical conditions.

3. Poor posture habits and imbalances can lead to various musculoskeletal problems.
Some common faults in posture include:
a) Forward Head Position: This occurs when the head is positioned too far forward in
relation to the rest of the body, placing strain on the neck and upper back muscles. It is
often associated with rounded shoulders.
b) Rounded Shoulders: Rounded shoulders involve the shoulders rolling forward and the
upper back rounding excessively. This posture can lead to neck and shoulder pain, as well
as muscular imbalances.
c) Anterior Pelvic Tilt: Anterior pelvic tilt is characterized by a forward tilt of the pelvis,
causing an exaggerated curve in the lower back. It can lead to lower back pain and tight
hip flexor muscles.
d) Swayback: Swayback posture involves a backward tilt of the pelvis, resulting in an
excessive curve in the lower back and a protruding abdomen. It can lead to lower back
pain and poor posture.
e) Flat Back: Flat back posture refers to a lack of natural curve in the lower back, causing
the pelvis to tilt backward. It can lead to lower back pain and stiffness.

4.There are three main body types, known as somatotypes:

a) Ectomorph: Ectomorphs have a lean and slender build with long limbs, a low
percentage of body fat, and a fast metabolism. They often find it challenging to gain
muscle mass but tend to have good endurance.
b) Mesomorph: Mesomorphs have a naturally athletic and muscular build, with well-
defined muscles and a moderate body fat percentage. They have an easier time gaining
and maintaining muscle mass and tend to have higher energy levels.
c) Endomorph: Endomorphs have a higher body fat percentage and a rounder, softer
build. They tend to store excess weight in the midsection and have a slower metabolism.
Endomorphs often find it more challenging to lose weight and may need to focus on
controlling their diet and engaging in regular exercise.
5.
Name: Princess Mae Brigoli Date: Jan. 13, 2024

Course: BSAT-TM 1-ALPHA Instructor: Bharbie Paballa

Subject: P.E no.2

1. Flexibility is the ability of a joint or group of joints to move through a full range of motion
without pain or restriction. It encompasses the elasticity and stretchability of muscles, tendons,
ligaments, and other connective tissues in the body. Flexibility is an important component of
physical fitness as it allows for fluid and efficient movement, enhances performance in various
activities, and reduces the risk of injuries.

2. Flexibility refers to the capability of the body to bend, stretch, and move joints and muscles
through their complete range of motion. It involves the suppleness and adaptability of the
muscles, tendons, and ligaments, allowing them to lengthen and elongate without causing strain
or discomfort. Flexibility is influenced by a combination of factors, including genetics, age,
physical activity level, and previous injuries or conditions. Regular stretching exercises and
activities that promote flexibility can improve overall mobility, joint function, and sports
performance.

3. There are different types of flexibility that focus on specific areas or aspects of the body:

- Static Flexibility: This type of flexibility refers to the ability to hold a stretch or position for an
extended period without bouncing or movements. It involves stretching a muscle to its maximum
length and maintaining that position. Static flexibility is commonly practiced in activities such as
yoga, Pilates, and static stretching exercises.

- Dynamic Flexibility: Dynamic flexibility involves moving parts of the body through their full
range of motion actively and dynamically. It focuses on stretching the muscles and joints while
in motion. Dynamic flexibility exercises are frequently incorporated into warm-up routines
before physical activities or sports performances to prepare the body for movement and enhance
performance.

- Passive Flexibility: Passive flexibility is the range of motion achievable with the help of
external forces, such as a partner, a prop, or gravity. In passive flexibility exercises, the
individual relaxes the target muscle while an external force applies the stretch. Examples include
partner-assisted stretching and certain yoga poses that utilize props.

-Active Flexibility: Active flexibility refers to the range of motion attainable through the
individual's own muscle strength and control. It involves actively contracting and stretching a
muscle group to its maximum range without assistance. Active flexibility exercises can improve
muscle strength, coordination, and control, leading to enhanced athletic performance and
functional movement.
4. Flexibility offers several benefits for physical activities and overall fitness:

- Improved Range of Motion: Flexibility exercises help to increase the range of motion in joints,
allowing for greater movement and flexibility in sports and activities. This increased mobility
can enhance athletic performance, balance, and coordination.

- Injury Prevention: Adequate flexibility of muscles and connective tissues reduces the risk of
sprains, strains, and musculoskeletal injuries. Flexible muscles are less prone to tearing or
snapping during sudden movements or overexertion.

- Enhanced Muscle Performance: Flexible muscles are more efficient and can generate more
power during contractions. Additionally, flexibility exercises can improve muscle balance and
symmetry, reducing the risk of muscle imbalances that can lead to injuries or postural problems.

- Improved Posture and Alignment: Flexibility exercises can help correct postural imbalances,
such as rounded shoulders or excessive curvature of the spine. By lengthening tight muscles and
strengthening weak muscles, flexibility training can improve posture and body alignment.

- Reduced Muscle Soreness: Regular flexibility exercises can alleviate muscle soreness and
stiffness, especially after intense physical activity. Stretching helps to increase blood flow to the
muscles, promoting faster recovery and reducing post-exercise muscle soreness.

- Stress Relief and Relaxation: Flexibility exercises, particularly those involving deep breathing
and relaxation techniques, can have a calming effect on the body and mind. Stretching can
promote relaxation, reduce muscle tension, and alleviate stress and anxiety.

5.