PHYSICAL EDUCATION AND HEALTH 11 LESSON 1: EXERCISE, EAT AND EXCEL Health Related Fitness This is primarily associated with disease prevention and functional health, Participating in regular health-related fitness helps you control your weight, prevents diseases and illness, improves mood, boosts energy and promotes better sleep. Health Related Fitness Components 1, Body Composition ~ The combination of all the tissties that make up the body such as bones, muscles, organs and body f 2, Cardiovascular Endurance ~ The ability of the heart, lungs, blood vessels, and blood to work efficiently and to supply the body with oxygen. 3, Flexibility ~ The ability to use your joints fully through a wide range of motion, cular Endurance ~ The ability to use muscles for a long period of time without tiring, cular Strength ~ The ability of the muscles to lift a heavy weight or exert a lot of force one time, Skills Related Fitness Components 1, Agility ~ The ability to change body positions quickly and keep the body under control when moving. 3 Balance ~The ability to keep the body ina steady position while standing and moving 3. Coordination ~The ability of the body parts to work together when you perform an activity. 4, Power ~ The ability to combine strength with speed while moving. 5, Reaction Time ~The ability to move quickly once a signal to start moving is 6, Speed ~ The ability to move all ora part of the body quickly. received, Specific Components of Physical Fitness 1. Agility —The ability of the individual to change direction or position in space with quickness and lightness of movement while maintaining dynamic balance, 2, Balance ~ The ability to control organic equipment neuro-musculaly; a state of equilibrium, 3. Coordination - The ability to integrate the body parts to produce smooth motion 4, Endurance ~ The ability to sustain long continued contractions where a number of muscle groups are used: the capacity to bear or last long in a certain task without undue fatigue 5, Flexibility ~ The quality of plasticity, which gives the ability to doa wide range of movement 6, Organic Vigor ~ It refers to the soundness of the heart and lungs which contributes to the ability to resist disease. 7, Power ~ The ability of the muscles to release maximum force in the shortest period of time. 8. Speed ~ The ability to make sueces: 9, Strength ~ The capacity to Physical Activity and Activities done by the are doing at home or in idered to be phy: occupational, domestic, transportation, and leisure time. 1. Occupational — These are the activities you do at your work place. Lifting computers and books, going your frien k or preparing lunch at the pantry, 2, Domestic ~ These are the activities you do at home, Washing clothes and dish carpentry, baking or cleaning the ho 3, Transportation ~ These are the activities that involves travelling. Riding a jeepney, tricycle, motoreyele, or bik 4, Leisure Time ~ These are the activities you do during recreational activities, Playin hiking or craft making, alled Physical Activity, Activities you I activity. It is classified into 4 domains: gardening, . swimming,Exereise according to a study by Buckworth and Dishman, is the “planned, structured, repetitive bodily movernents that someone engages in for the purpose of improving or maintaining physical fitness or health, Aerobie, Mus Aerobic Aerobie activities, also called endurance activities, are physical activities in which people mave their large muscles in a rhythmic manner for a sustained period. Muscle-Strengthening Activity This kind of activity, which includes resistance training and lifting weights, causes the body's muscles to work or hold against an applied force or weight, Bone-Strengthening Activity ‘This kind of activity (sometimes called weight-bearing or weight-loading activity) produces a force ‘on the bones that promotes bone growth and strength. strengthening, and Bone-strengthening Activity Barriers to Physical Activities ‘We understand the benefits of physical activities to our health specially our body but there are circumstances when we become lazy in performing physical activities, Below are some of the barriers that hinder us to do physical activities: 1, Lack of time 2, Social Support 3, Lack of Energy 4, Lack of Motivation §, Fear of Injury 0, Lack of Skill 7, High Costs and Lack of Facilities 8, Weather Conditions Eating Habits The term eating habits (or food habits) refers to why and how people eat, which foods they eat, and with whom they eat, as well as the ways people obtain, store, use, and discard food, Individual, social, cultural, religious, economic, environmental, and political factors all influence people's eating habits. Improving Your Eating Habits When it comes to eating, we have strong habits, Some are good (“I always eat breakfas and some are not so good ("I always clean my plate”), Although many of our cating habits were established during childhood, it doesn’t mean it’s too late to change them, Making sudden, radical changes to cating habits sueh as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won't be suecessful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce. REFLECT on all of your specific cating habits, both bad and good; and, your common triggets for unhealthy cating. | REPLACE your unhealthy eating habits with heal thier ones, REINFORCE your new, healthier eating habits.IIL. Resistance Training. Strength exercises, such as weight lifting, pushups and crunches, work your muscles by using resistance (like a dumbbell or your own body weight.) This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue. Circuit training. Itis when you alternate between several exercises (usually five to 10) that target different muscle groups. Flexibility exercises stretch your muscles and may improve your range of motion at your joints. They can improve your flexibility and reduce your risk of injury during sports and other activities, It is usually done in warm-up exercise to condition the muscle and in the Cooling down exercise to allow the body to gradual transition in a resting or near-resting state. Static stretching 0 Statie stretching is most often recommended for general fitness, With this type. you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching should be performed with warm muscles, such as aftera warm-up or ai the end of @ workout. There are two forms of static stretching. Active Static Stretching 1 Active Static: This form of stretching is used in yoga and martial arts, The stretch is held by the strength of agonist muscles (muscles responsible for the movement), Think of the stretch actoss the upper body during the Warrior IT pose in yoga, Your arms are extended as your back, chest, and shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow you to hold this streteh, Passive Static Stretching U Passive Static: During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands. Think of a standing quadriceps stretch in which you bend your leg behind you and hold the foot. pulling the heel in close to your bottom, which stretches the front of the upper thigh. Dynamic Stretching Dynamic Stretching is stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion. Research has found that dynamic stretching is less beneficial than static stretching for increasing range of motion, but unlike static stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching them Intensity of physical activity Tintern amy Vigorous anon Ticenpatitivs spore aa donee Gey trasintonal Camas, PoonHealth-Related Fitness Test 1. Body Composition — is the body’s relative amount of fat to fat-free mass, Body Mass Index (BMI) Formula for Computing Body Mass Index Weight (in kilogram) Height (in meters)? Example: 30. 30 _= 20.83 (Normal) (0.207 1.44 Classification | Below 18.5 18.5 ~ 24.9 25.0 - 29.9 | Overweight 30.0 = Above Obese IL. Flexibility ~ is the ability of the joints and muscles to move through its full range of motion, Zipper Test ~ Purpose: to test the flexibility of the shoulder girdle IIL. Cardiovascular Endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize the oxygen, Endurance may also refer to the ability of the muscles to do repeated work without fatigue. 3-Minute Step Test — Purpose: to measure cardiovascular endurance IV. Strength is the ability of the muscles to generate force against physical objects. Push Ups ~ Purpose: to measure strength of the upper extremities V. Speed — is the ability to perform a movement in one direction in the shortest period of time. 40-Meter Sprint - Purpose: to measure running speed VI. Power ~ is the ability of the muscle to transfer energy and release maximum force at a fast rate Standing Long Jump — Purpose: to measure the explosive strength and power of the leg muse! VIL. Agility is the ability to move in different directions quickly using a combination of balance, coordination, speed, strength and endurance, Hexagon Agility Test ~ Purpose: to measure the ability of the body to move in different directions quickly, VIL. Reaction Time — The amount of time it takes to respond to a stimulus, Stick Drop Test — Purpose: to measure the time to respond to a stimulus. IX. Coordination ~The ability to use the senses with the body parts to perform motor tasks smoothly and accurately. Juggling ~ Purpose: To measure the coordination of the eye and hand, X. Balance — is the maintenance of equilibrium while stationary or while moving. Stork Balance Stand Test ~ Purpose: to asses one’s ability to maintain equilibrium,LESSON 2 ; HEALTH OPTIMIZING PHYSICAL EDUCATION 1 : SET FITNESS GOAL Effective training takes time and patience. If one adheres to the proper principles of training result will definitely be seen. The performance will be improved and physiological changes will occur as well. A proper program of exercise considers three principles of training: the principle of overload, the principle of progtessive, and principle of specificity, Principles of Physical Activity Overload Principle This principle pertains to doing “more than normal” for improvement to happen. It means to boost our fitness, strength, or endurance. Workload is extended accordingly. Applying these training, principles will cause long-term adaptations, enable the body to figure more efficiently to deal with higher level of performance. Overloading will be achieved by following the acronym FITT: Frequency: Increasing the number of times you train per week Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or increasing the load you're squatting with. ‘Time: Increasing the length of your training time for ever rather than 30. ‘Type: Increase the intensity of the training. For instance, progress from walking to Running ssion for instance, cycling for 45 minutes Principle of Progression To ensure that the results will still improve over time, the adapted workload should be continually increased. A gradual and systematic increase within the workload over a period of time will lead to improvement in fitness without risk of injury. If overload occurs and increase rapidly, it may lead to injury or muscle damage. If increased slowly, improvement is unlikely, For instance. the athlete who exercises vigorously only on weekends violates the principle of progression and may not see obvious fitness gains. The Principle of Progression also stresses the requirement for correct rest and recovery. Continual sttess on the body and constant overload will lead to exhaustion and injury. You ought not to train hard all the time, as you'll risk overtraining and a decrease in fitness. Principle of Specificity We've all heard the phrase, "Practice makes perfect." Well, this is often the principle of specificity in action. This principle simply states that exercising a specific piece or component of the body primarily develops that part, The principle of specificity implies that to become better at a selected exercise or skill, you need to perform that exercise or skill. For example, a cyclist should be trained in cycling and a runner should be trained in running. Use the acceptable sort of exercise that directly improves your target muscles. Principle of Reversibility Development of muscles will happen if regular movement and execution are completed, Ifactivity ceases, it will be reversed. This shows that benefits and changes achieved from overload will last as long as training is continuous. On the flip side, this also implies that the detraining effect will be reversed once training is resumed. Extended rest periods reduce fitness and therefore the physiological effects diminish over time which throws the body back to its pre-training condition Note: The effect of training will be lost if the training is discontinued.LESSON 3 : ENGAGING IN MODERATE TO VIGOROUS PHYSICAL ACTIVITIES FOLLOWING PERSONALIZED FITNESS PLAN Aerobie Exercise Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you are at rest. Doing aerobic exercises regularly strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout your body. Aerobie exercise uses your large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes. Accurate measurement of exercise heart rate is crucial in monitoring exercise intensity. In order to measure the heartbeat per minute, one must be knowledgeable of the specific points in the body where the heartbeat can be felt. There are four techniques in getting the heart beat per minute, and they are as follows, ‘Apical site — is talcen ai the apex of the heart and can sometimes be felt very clearly by placing the heel of the hand over the left side of the chest * Caroti¢ pulse site - is taken from the carotid artery just beside the lary using light pressure from the tips of the pointer and middle fingers. Remember; never check both carotid arteries at the same time, Radial pulse site is taken from ie radial artery at the wrist, i line with the thumb, using tips of the pointer and middle fingers ‘Temporal pulse site ~ can be obtained from the left or right temple with light pressure from the tips of the pointer and middle fingers L Aerobic fitness Aerobic fitness is the ability of the body's cardiovascular system to supply energy during continuous physical activities such as biking and running. Studies show that this type of exercise provides many health benefits such as decreasing risk for heart disease. stroke, high blood pressure, type II diabetes and some cancers, Examples of aerobic activities include walking at a brisk pace. swimming, jogging, dancing, etc IL. Muscular strength Muscular strength is the ability of the muscles to exert a force during an activity such as lifting weights. Muscle strengthening exercises involve using your muscles to work against 2 resistance such as your body weight, elastic bands or weights. Bone strengthening exercise, or any weight-bearing activity that produces a force on the bone, is also important to overall health for children and adults, This force is usually produced by impact with the ground and results in bone growth in children and healthy maintenance of bone density in adults. Examples of bone strengthening activities include jumping, walking, jogging, and weight lifting exercises, As you can see, some exercises such as walking or jogging serve a dual purpose of strengthening our bones and our aerobic system, Muscular endurance, on the other hand, is how many times you can lift a certain amount of weight. Resistance training (also referred to as weight training or strength training) helps increase muscular strength and endurance,What Are The Three Energy Systems? Anaerobic A-Lactic (ATP-CP) Energy System Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high intensity physical activities. It provides high bursts of start up energy that lasts around ten seconds or less. ATP-CP provides immediate energy without requiring any oxygen (anaerobic) and does not produce lactic acid (a-lactic). Many athletes who participate in sports competitions require short amounts of acceleration. Athletic events like the shot put, weight lifting, and 100-meter sprint are examples of physical activities that utilize the ATP-CP energy system. However, the ATP-CP system will not supply ATP again until the muscles have rested and have been able to regenerate. Anaerobic Lactic (Glycolytic) Energy System Anaerobic Lactic is also known as the glycolytic energy system, an energy system that supplies energy for medium to high intensity physical activities. These high intensity activities usually last from ten seconds to two minutes. When an athlete sprints for 400 meters, lactic acid builds up in blood and muscle cells. Normally, there is a shortness of breath, and a burning sensation in the muscles once lactic acid is produced. Same as with ATP-CP, the anaerobic lactic system does not require oxygen but is capable of supplying energy for high intensity activities. The difference between the two systems is amount of time that the system can work. Thus, if an athlete exceeds ten seconds while sprinting, the anaerobic lactic system kicks in to provide energy. Aerobic Energy System (Oxidative) Most of sports and activities use aerobic energy system. Aerobic energy system provides energy for low intensity physical activities that last from two minutes to a few hours. Aerobic energy system, compared to ATP-CP and glycolytic energy system, requires much longer oxygen in muscles in doing physical activities like long distance swimming running and playing sports (e.g. basketball, soccer, futsal). If a person exercises for 8 minutes, aerobic energy system will become a dominant source of that person’s energy. Aerobic energy system continually produces ATP energy to muscles as long as oxygen is available to muscles in the body. Unlike anaerobic lactic system, aerobic energy system does not produce lactic acid since oxygen is available to the muscles.