Lesson 1
Bone Strengthening
Physical Activity - any movement of the body that
requires energy
Exercise - activity that is planned and structured
Aerobic
- also called “cardio” exercise.
- these activities increase our heart and breathing
rate.
- this cause us to sweat profusely and breathe harder.
- Our heart pumps blood more vigorously, causing
oxygen to circulate throughout our body. This allows
us to sustain aerobic exercise for a few minutes.
• Ex. jogging, running, swimming, and dancing
• Benefits: Help lower risks of cardiovascular disease,
diabetes, and osteoporosis
Muscle Strengthening
- makes our muscles stronger and healthier
- also called muscle hypertrophy
- Muscle strengthening activities are exercises in
which groups of muscles work or hold against a force
or some weight.
- Muscle strengthening activities help build good
muscle strength. When muscles do more work, It
becomes stronger.
- Therefore, having strong and healthy muscles
enable us to perform everyday physical task.
• Ex. push-ups, sit-ups,squats, and lifting
- increases bone density throughout our skeletal
system
- also called bone hypertrophy
- Bone growth is stimulated by physical stress
brought about by physical activity.
- As skeletal muscles contract, they pull their
attachment on bones causing physical stress. This
consequently stimulates bone tissues, making it
stronger and thicker.
• Ex. running, skipping rope, and playing basketball
can make our bones fit.
FITT Principle
Frequency
- Always consider the number of aerobic exercise
sessions per week. When doing cardio exercise,
especially to lose weight, frequency is an important
factor to make it more effective. Start cardio
exercises for at least 3 days a week for the first few
weeks, with not more than 2 days' rest between
sessions. Afterwards, we can gradually increase the
frequency of exercise to 5 days a week.
Intensity
- To be effective, aerobic exercises should be done in
moderate intensity, that is, our heart rate should be
60 to 80% of our maximum heart rate.
Time
- More time spent doing aerobic exercises means
more calories burned and an increase in endurance.
We can at least do 20 minutes per session at first,
then gradually increase it to 60 minutes
Type
- Running, jogging, sprinting, swimming, and playing
contact sports such as basketball are some activities
that we can do to improve our heart rate. It is also
important to try different exercises and activities to
avoid boredom.
Lesson 2
Energy - needs food
Cellular Respiration -> Adenosine triphosphate
(ATP)
ATP - supplies energy to muscle cells
Creatine Phosphate - stored in muscle cells
3 Major Energy System
Aerobic ES
Anaerobic Lactic ES
Anaerobic A-Lactic ES
Aerobic Energy System
- provides energy for low intensity physical activity
- longer energy supply
- example if this is basketball and soccer
- 8 minutes; dominant source
- ATP to oxygen
- no lactic acid
Aerobic or Oxygen Energy System
- Everyday living and endurance efforts (1 Min +)
- Fuel Source CHO, FAT and CHON
- Limited only by fuel and O2 availability
- Lowest rate but highest capacity for ATP production
Anaerobic A-Lactic Energy System
- dominant source of muscle energy
- doesn’t require oxygen
- does not produce lactic acid
- high intensity physical activities
- 10 seconds or less
- example 100 meter sprint
- will not supply ATP again until muscles have rested
and have been able to regenerate
ATP – PCr or Phosphate Energy System
- Stored ATP direct in muscle (1-2 seconds worth)
- Stored PCr directly in muscle (5-7 seconds worth)
- Together both form immediate most powerful
energy system.
- No Fatiguing By-products
- Stores recover when exercise slows or stops
(requires O2). (exponential recovery rate but full
recovery takes some minutes)
Anaerobic Lactic
- glycolytic acid
- medium to high intensity What goes wrong?

- lasts 10 seconds to 2 minutes - staying up all night

- sprints for 400 meters - internet addiction

- lactic acids build up - eating before sleeping

- same with ATP - CP

- doesn’t require oxygen Stress Management

- difference: amount of time What goes wrong? (can be detrimental to

health)
Lactic Acid or Glycolytic Energy System
- smoking
- Fuel source is purely CHO
- bad eating habits
- Most heavily used in 30-60 second sustained sprint
but operates from start with ATP – PCr system - Excessive sleeping

- Active Recovery better than passive (may take 30-60 - procrastinating

minutes)

- Fatiguing by-product is H+ not lactic acid

Lesson 4

Types of Eating

Lesson 3
Fuel For Performance

 Before heavy training, an

Eating Habits
athlete needs...
What goes wrong?
 There should be a balance
- consume less or more
among all food groups.
- eat unhealthy

Underweight
Emotional Eating
Overweight
 source of comfort
Obese
 stress reliever
Anorexia
 as a reward

Sleeping Management
Social Eating
 attending social events with lots of eating  Low esteem, loneliness & the feeling of being
worthless

Mental
Distracted Eating
 Lack of focus
 sedentary lifestyle
 Disturb mind setting
 increased risk to diseases

Physical

 Weak & lesser strength, easily gets cold and

Lesson 5
infection

 Headache
MANAGING STRESS THROUGH PHYSICAL ACTIVITY
 Upset stomach (diarrhea,constipation)

 Loss of appetite
Stress
 Aches, pains, tense muscles
 In the daily challenges of life, individuals often
 Sleeplessness
encounter discomfort-circumstances and events
that disturb one's physical, mental, and
emotional states.
Coping with stress

 It activates the sympathetic nervous system,

 Regular exercise
which brings about a fight or flight response
wherein cortisol and adrenaline is released into  spending time with friends/family
the bloodstream
 Sleeping

 watching movies
Distress
 listening to music
 Negative stress reaction
 Work

Symptoms of stress
Physical Activity

Anything that releases endorphins

Emotional

 Nervousness, gets easily upset, moody

Types
 Overwhelming feeling & sometimes
uncontrollable experience in relaxing the mind  Aerobic- light to moderate-intensity
 Anaerobic- high-intensity

 Lifestyle-activities which have been part of our

daily routine usually light to moderate
intensity

 Physical Activity Play-intense play activity

 Play-simple and self-reflected activities with

flexible rules for the purpose of enjoyment

 Sports-requiring skill and physical prowess that

is governed by set of rules and regulations that is
often done in competition.

Physical Activities Mechanism in Coping with Stress

 Keeping your body physically active can help

improve overall disposition, increase the release
of endorphins and offer meditation-like qualities.
exercise can also reduce the fight or flight
response often triggered by stress.

 Mood booster-physical activity can improve

moods and make us feel better, increasing
self-confidence, thus reducing stress.

 Endorphin Release-participating physical

activity can result in an increase in endorphin
levels.

Endorphins-chemicals or neurotransmitter
hormones that are secreted from brain and nervous
system

 Mind Stimulator- exercise can be a form of

meditation

 Reduction of Fight or Flight Reponse- stress,

either big or small, activates our flight or fight
response

-the fight-or-flight response is a

physiological reaction that occurs in response to a
perceived harmful event, attack, or threat to survival.