Judith Arconado Roseti Physical Fitness and Self-Testing

BSED 1 –FILIPINO September 10, 2019

CHAPTER II: GETTING TO KNOW YOURSELF

Introduction

What is Health?

 According to the World Health Organization (WHO), health is an state of complete

physical, mental, and social wellness, not merely the absence of disease or infirmity. It is
emphasizes health as a positive state of well-being, not just absence of disease.
Performing all the life responsibilities with positivity is having an excellent and effective
life satisfaction.
 Mental health is a state of emotional, psychological, and social wellness evidenced by
satisfying interpersonal relationships, effective behaviour and coping, positive self-
concept, and emotional stability. Mental health has many components, and a wide variety
of factors influence it (Mohr,2003)

Components of Mental Health

 Anatomy and Independence: A person who follows certain values, rules and guidelines
to live. He may consider others opinions or ideas but the decisions is in his/her hand and
it’s up to a person what way she/he going. It is being autonomous and independently or
cooperatively with others without giving up his/her autonomy or right as a person.
 Maximization of one’s Potential: The person is oriented toward growth and self-
actualization. While growing up, our personalities also grow, it’s for us to put ourselves
in realization that we are capable to do things more and having the potential to do more
than we have expecting to our self. Every person from young to maturity strives to
explore more about themselves and improving more their abilities.
 Tolerance of life’s uncertainties: Whatever the challenges comes on our way, a person
who had the value of being optimistic and courageous has the ability to not giving up in
facing all the uncertainties in life. Even it is impossible to deal with all the problems you
have as long as you stay positive you can conquer it all.

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  Self-Esteem: A person that are being aware to herself/himself and being realistic to
err/his personality. Being confident to yourself meaning you love yourself and it is an
effective way to show the real you. But being too confident can cause you
disappointment on yourself. Because no one of us is perfect, we all have imperfections
and we need to accept that fact. Accepting and knowing all your flows and weaknesses is
loving yourself.
 Mastery of Environment: Having the personality of being an environmentalist. A
person can deal with and influence the environment in a capable, competent, and creative
manner.
 Reality Orientation: The person who identify the fact of reality from fantasy.
 Stress Management: A person who manage its stress is a person who are being
motivated from his/her love ones.

Factors Influencing Person’s Mental Health

 Individual/Intrapersonal – Person’s biologic make-up, sense of harmony in life,

vitality, ability to find meaning in life, emotional resilience or hardiness, spirituality, and
positive identity
 Interpersonal – Effective communication, ability to help others, intimacy, and a balance
of separateness and connection
 Socio/Cultural – Sense of community, access to adequate resources, intolerance of
violence and support of diversity among people

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Angelina Talingdan Physical Fitness and Self-Testing

BSED 1 –FILIPINO September 10, 2019

CHAPTER II: GETTING TO KNOW YOURSELF

Your Body

Knowing the major muscle of the muscular system will help you understand the
importance of exercises.

The Muscles of the Body (Front view)

 Pectoralis major - is a large muscle in the upper chest, fanning across the chest from the
shoulder to breastbone. The two pectoralis major muscles, commonly reffered to as the
‘pecs’, are the muscles that create the bulk of the chest
 Deltoid – a large triangular muscle covering the joint of the shoulder ,the action of which
raises the arm away from the side of the body.
 Biceps – a large muscle in the upper arm which turn the hand to face palm uppermost and
flexes the arm and forearm.
 Palmaris longus – a superficial muscle of the forearm lying on the medial side of the
flexor carpi radialis that arises especially from the medial epicondyle of the humerus,
inserts especially into the palmar aponeurosis, and acts to flex the hand
 Flexor Carpi Radialis – a superficial muscle of the palmar side of the forearm that
flexes the hand and assists in abducting it
 Brachioradialis – a flexor of the radial side of the forearm arising from the lateral
supracondylar ridge of the humerus and inserted into the styloid process of the radius
 Flexor Digitorum Superficialis – a superficial muscle of the palmar side of the
forearm that flexes especially the second phalanges of the four fingers
 Lubrical -
 Gluteus medius - he middle of the three muscles in each buttock that arises from the
outer surface of the ilium, that is inserted into the greater trochanter of the femur, and
that acts to abduct and medially rotate the thigh
 Tensor Faciae Latae

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 Rectus Femoris - a division of the quadriceps muscle lying in the anterior middle
region of the thigh, arising from the ilium by two heads, inserted into the tuberosity of
the tibia by a narrow flattened tendon, and acting to flex the thigh at the hip and with
the rest of the quadriceps to extend the leg at the knee
 Pectineus - a flat quadrangular muscle of the upper front and inner aspect of the thigh
that arises mostly from the iliopectineal line of the pubis and is inserted along
the pectineal line of the femur
 Sartorius - a muscle that crosses the front of the thigh obliquely, assists in rotating the
leg to the cross-legged position in which the knees are spread wide apart, and in
humans is the longest muscle
 Adductor Longus -
 Gracilis
 Tibialis Anterior
 Gastrocnemius
 Soleus

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Liezel Martinez Physical Fitness and Self-Testing

BSED 1 –FILIPINO September 10, 2019

CHAPTER II: GETTING TO KNOW YOURSELF

Your Body

Knowing the major muscle of the muscular system will help you understand the
importance of exercises.

The Muscles of Body (Back view)

 Trapezius - a large flat triangular superficial muscle of each side of the upper back
 Triceps - a muscle that arises from three heads especially : the large extensor muscle
along the back of the upper arm
 Thoraco-lumbar fascia -
 Deltoid
 Rhomboid - a parallelogram with no right angles and with adjacent sides of unequal
length
 Teres major - thick somewhat flattened muscle that arises chiefly from the lower
third of the axillary border of the scapula, passes in front of the long head of the
triceps to insert on the medial border of the bicipital groove of the humerus, and
functions in opposition to the muscles comprising the rotator cuff by extending the arm
when it is in the flexed position and by rotating it medially
 Latissimus dorsi - a broad flat superficial muscle chiefly of the middle and lower back
that extends, adducts, and rotates the arm medially and draws the shoulder downward
and backward
 Extensor carpi radialis Longus - a long muscle on the radial side of the back of the
forearm that extends and abducts the hand
 extensor Carpi Ulnaris -
 Extensor digitorum
 Extensor digiti minimi
 Gluteus medius
 Gleteus maximus

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 Vastus Lateralis
 Gracilis
 Biceps femoris
 Semitendinosus
 Semimembranosus
 Gastrocnemius

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 Soleus

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Florymie Elizaga Burton Physical Fitness and Self-Testing

BSED 1 –FILIPINO September 10, 2019

CHAPTER II: GETTING TO KNOW YOURSELF

Muscle Fatigue and Oxygen Debt

What is Muscle Fatigue?

 It is a symptom that decreases your muscles; ability to perform over time. It can
be associated with the state of being extremely tired or being exhausted, often
following strenuous activity exercise.
 When you experience fatigue, the force behind your muscles’ movements
decrease, causing you to feel weaker. While exercise is a common cause of
muscle fatigue, this symptom can be the results of other health conditions.
 When muscles lack oxygen, lactic acid begins to accumulate in the muscle via an
aerobic mechanism. The muscle is fatigue when it is unable to contract even
though it is still being stimulated. Without rest, an active or working muscle
begins to tire and contracts more weakly until it finally eases reacting and stop
contracting

Causes of Muscle Fatigue

 Exercise and other physical activities are common cause of muscle fatigue.Some
possible causes of this symptom includes:
 Age
 Lack of exercise
 Anemia – condition in which a person has a fewer red blood cells than normal and
feels very weak and tired
 Anxiety – painful or apprehensive uneasiness of mind usually over an impending or
anticipated ill
 Muscular dystrophy – a serious disease that causes increasing weakness of muscles

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What is Oxygen Dept?

 Muscle fatigue is believed to result from the oxygen debt occurs during
prolonged muscle activity. A person is not able to take in oxygen fast enough to
keep muscle supplied with all the oxygen, they need when they are working
vigorously.
 Amount of the extra oxygen needed by muscle tissue to oxidise lactic acid
following exercise.
 During vigorous exercise, the body needs a lot more oxygen into the muscle
tissue where energy is needed.
 Anaerobic respiration produces an oxygen debt this is the amount of oxygen
needed to oxidise lactic acid to carbon dioxide and water.
 The existence of an oxygen debt explains why we continue to breathe deeply
and quickly for a while after exercise.

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Ofelia Babe S. Agsallong Physical Fitness and Self-Testing

BSED 1 –FILIPINO September 10, 2019

CHAPTER II: GETTING TO KNOW YOURSELF

Types of Muscle Contractions

What is Isotonic?

 Being muscular contraction in the absence of significant resistance, with marked

shortening of muscle fibers, and without great increase in muscle tone.

Isotonic Contractions

 Are more familiar to most of us, it is literally same as “tone or tension” the muscle
shortens and movement occurs. Bending the knee, rotating the arms, and smiling are
example of isotonic contractions.

What is Isometric?

 Involving , or being muscular contraction against resistance, without significant

shortening of muscle fibers and with marked increased in muscle tone.

Isometric Contractions

 Are contractions in which muscles do not shorten. They are trying to slide, but the
muscles is pitted against an immovable resistance. When you push against a wall with
bent elbows, the wall doesn’t move, all the triceps muscles, which cannot shorten to
straighten the elbows, then contracting isometrically.

Isokinetic Contractions

 Are similar to isotonic contractions but the muscles are exposed to fixed machine with
variable degrees of resistance

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Mark Lester Millare Physical Fitness and Self-Testing

BSED 1 –FILIPINO September 10, 2019

CHAPTER II: GETTING TO KNOW YOURSELF

Effects of Exercise on Muscles

The amount of work done by a muscle is reflected in changes in the muscle itself. Muscle
inactivity always leads to muscle weakness and wasting.

BENEFITS OF EXERCISE:

 Increase muscle size, strength, and endurance

 More flexible muscle with greater resistance to fatigue
 Makes overall body metabolism more efficient
 Improves digestion and elimination
 Enhances neuromuscular coordination, and makes the skeleton stronger
 Reduces the risk of developing coronary heart diseases
 Makes one look and feel young
 Provides overall fitness

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Angelica Valeros Nartatez Physical Fitness and Self-Testing

BSED 1 –FILIPINO September 10, 2019

CHAPTER II: GETTING TO KNOW YOURSELF

Types of Body Movements

Body movements occurs when muscles contract across joints. The type of movement
depends on the mobility of the joint and on where the muscle is located in relation to joint.
The most common types of body movement are the following:

 Flexion – bending toward at the hip

 Extension – opposite of the flexion, so it is a movement that increases the angle, or the
distance, between two bones or parts of the body.
 Abduction – moving the limb away, the terminology also applies to the fanning of
movement of the fingers or toes when they are spread apart.
 Adduction – opposite of the abduction, so it is the movement of a limb toward the body
midline.
 Rotation –movement of a bone around its longitudinal axis.
 Circumduction – a combination of flexion, extension, abduction, and adduction
commonly seen in ball-and-socket joints such as shoulder.

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Janelle Bosque Physical Fitness and Self-Testing

BSED 1 –FILIPINO September 10, 2019

CHAPTER II: GETTING TO KNOW YOURSELF

Types of Body Movements

Body movements occurs when muscles contract across joints. The type of movement
depends on the mobility of the joint and on where the muscle is located in relation to joint.
The most common types of body movement are the following:

 Pronation – moving the palm of the hand from an anterior, or upward facing,
position to a posterior, or downward-facing position.
 Supination – moving the palm from a posterior position to an anterior position, it
is the opposite of pronation.
 Inversion – it is the turning of the sole of the foot so that it faces medially.
 Eversion – it is the turning of the sole of the foot laterally, and is the opposite of
inversion.
 Dorsiflexion – movement at the ankle that moves the instep of the foot up and
dorsally toward the shin.
 Plantar flexion – straightens the ankle joint, causing the toes to point downward;
standing on your toes.

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Eumer Tang-o Physical Fitness and Self-Testing

BSED 1 –FILIPINO September 10, 2019

CHAPTER II: GETTING TO KNOW YOURSELF

Body Movements Demonstration

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