PE Notes (1ST Quarter) KEY ROLES IN WEIGHT MANAGEMENT:

 Energy Expenditure
LIFESTYLE & MANAGING IT  Energy Consumption
Lifestyle – The way an individual lives. Energy Expenditure- is the amount of energy you spend
Aspects of your life style: through physical activities.

 Food choice Energy Consumption- is the amount of energy you take

 Physical activity in through food.
 Eating habits Weight Gain- Energy consumed is greater than energy
expanded.
Risk factors – are variables in your lifestyle that may
lead to certain diseases. -More food intake but less physical.
FACTORS THAT CAN BE MODIFIED TO ACHIEVE A Weight Loss- Energy consumed is less than energy
HEALTHIER LIFE: expanded.
 Nutrition -More physical exertion but less food intake
 Body weight
 Physical activity Weight Maintenance-Energy consumed equals energy
expended.
 Health habits
-Physical exertion is the same with food intake.
FACTORS THAT ASSOCIATED WITH LIFESTYLE
VARIABLES COMMON TIPS IN WEIGHT MANAGEMENT:
 Hypertension /High Blood pressure  Fruits and vegetable in your meals
 Overweight & Obesity  Reducing intake of sweets
 Excess body fat  Preparing your meals in a healthier way
 High levels of stress  Decreasing portion sizes
 Lack of exercise & sedentary lifestyle
 Smoking Body Mass Index (BMI)-It is a rough measure of body
composition that is useful for classifying the health risk
 Unhealthy dietary practices
of body weight.
 Alcohol consumption
-It is also based on the concept that a person’s weight
Unhealthy lifestyle- Brings certain diseases that can
should be proportional to height.
shorten your life span.
-It is calculated by dividing your body weight by the
Non- Communicable Diseases (NCD)
square of your height.
-Aren’t transmitted from person to person, yet kills
more than 16 million people each year. Low Values of (BMI)-Weight gain should be achieved.
-all age groups are affected Normal values of (BMI) - Weight maintenance is
recommended.
-although they are often associated with old groups
.Evidence shows that more than nine million of all High Values of (BMI) - will have a risk of having dis
deaths attributed with NCDs occur before the age of 60. orders like.

4 MAIN TYPES OF COMMUNICABLE DISEASES :  Arthritis

 Diabetes
 Cardiovascular Diseases


Hypertension
Cancer
 Chronic Respiratory Diseases  Other disorders increases substantially

 Cancer BENEFICIAL IN MAINTAINING A HEALTHY WEIGHT:

 Diabetes  Healthy Eating

 Active physical activity
WEIGHT AND MANAGING IT
Addition to BMI in classifying health risk:
Your Weight-is a result of metabolic responses of your
 Overweight and obesity
body to your food intake, energy expenditure, and
physiologic process.  Body fat distribution

CONCEPTS OF WEIGHT GAIN AND WEIGHT LOSS-are
important in weight management
Gain and loss weight- are probably some of the more
common issues when it comes to health.
Genetics – somehow limits your capacity to change
your body composition; however, you can improve your
body composition through regular exercise and healthy
diet.
ACTIVE RECREATIONAL ACTIVITIES
Recreational activities – are those activities held during
one’s leisure time.
-Their purpose is to refresh one’s self by doing activities
that are considered by an individual as enjoyable.
ACTIVITIES THAT REQUIRE LARGE BODY MOVEMENTS:
 Running
 Throwing
 Jumping
 Board games
 Arts and craft
 And many more
Active Recreational Activities
-are highly recommended for health promotion.
-These activities require more amounts of energy to be
extended than the usual energy expenditures.
-This means that you do activities that make you exert
more effort than what u usually do.
Some of the more common recreational activities are
SPORTS like:
 Badminton
 Tennis
 Table tennis
 Basket ball
 Volleyball
 Baseball
 Football
PHYSICAL ACTIVITY AND PHYSICAL FITNESS
-A lifestyle based on good choices and healthy practices
maximizes the equality of life.
-it helps you avoid diseases, remain strong and fit, and
maintain your physical and mental health.
PYSICALLY ACTIVE-one of the most important practices.
Regular Physical Activity- People of all ages benefit
from this.
Moderate Physical Activity- Significant health benefits
can be obtained by engaging this physical activity.
Through a Modest Increase in Daily Activity
-most individual can improve their health and quality of
life.
Vigorous Physical Activity- individuals who can
maintain this in a long period of time are likely to obtain
greater benefits.
Participation in regular activities can lead to the
improvement of Physical Fitness.
PHYSICAL FITNESS-It is a condition whereby the system
of the body are able to function at their optimal
efficiency, associated with an individual’s ability to work
effectively, to enjoy leisure time, to be healthy, to resist
disease, and to respond easily to emergency situation.
Regular Moderate Physical Activity- means engaging in
relatively vigorous bodily movement for 30 mins to 1 hr.
that can elevate your heart rate.
3 to 4 times per week recommended for an individual.
(FITT) Frequency, Intensity, Time, Type
Frequency – Number of training session that are
performed during a given period (usually 1 week)
Intensity- An individual’s level of effort, compared with
their maximal effort, which is usually expressed as
percentage.
Time- Duration of a workout (including warm-up and
cool-down) or the length of time spent in training.
Type- mode of physical activity
RATE OF PERCEIVED EXERTION (RPE)
-One way to gauge your body.
-it is an assessment of exercise based on how the
participants feel.
-is basically a subjective assessment of effort which
ranges from 6 (very, Very light) to 20 (very, Very hard)
with one point increment in between.
Physical Fitness Test- are also good gauges of your
fitness level.
Health-related and skill-related components – Are
tested to determine points of improvement of an
individual.
Health-related Components- are those that contribute
to the development of health and functional capacity of
the body. This includes:
 Cardiovascular Strength
 Body Compositions
Skill-related Components- Are those components that
contribute to development of skills. This includes:
 Agility
 Balance
 Coordination
 Power
 Reaction Time
 Speed
COMPONENTS OF PHYSICAL FITNESS:
 Cardiovascular Endurance- The ability of an
individual to perform prolonged work
continuously, where the work involves large
muscle groups (Fahey, Insel, and Ruth 2007)
 Agility- ability to start (or accelerate), stop (or
decelerate and stabilize), and change direction
quickly, While maintaining posture.
 Coordination – ability to perform complex
motor skills with a smooth, flow of motion.
GOOD PHYSICAL FITNESS- is important because it  Opportunity to make new friends and
contributes directly to the physical components. acquaintances
 Strengthen social networks and community
-has been shown to be associated with reduced risk for
identity
chronic diseases, such as heart diseases, has been
shown to reduce the consequences of many debilitating Badminton
conditions.
Skills – service, lob, clear, drive, drop, smash, footwork.
FACTORS AFFECTING PHYSICAL FITNESS
Injury Prevention and Risk Management
-Age -Gender
-Heredity -Nutrition Injuries:
-Activity -Disability
 Ankle sprain
-These factors affect physical fitness in varying degrees  Impingement syndrome
since they are relative to the individual.
Prevention:
REASONS FOR PARTICIPATING IN REGULAR PHYSICAL
ACTIVITY:  Right equipment
 Warming up
 The thrill and excitement of competition.  Cooling down
 Desire to succeed or win and/ or be good at  Ensuring you are strong and fit to compete
something
 A sense of personal accomplishments Table Tennis
 Enjoyment in playing and mastering new skills Skills- Forehand and backhand grips, push, block, serve,
 Socializing or being with other and receive.
 Challenge limits
 Release of stress and frustrations Injury Prevention and Risk Management
 Improvements of self-image, self-confidence, Most common table tennis injury
and appearance
 Improvement of health, wellness, and fitness  Sprained ankles
level  Tennis elbow
 Prevention of diseases  Achilles tendinitis

BENEFITS OF ACTIVE PARTICIPATION IN SPORT AND High Risk of Injury:

RECREATIONAL ACTIVITIES
Individuals benefit a lot from actively participating in
sport and recreational activity. These include health,
physical, emotional, and social benefits.
Health Benefits
 Road map to good health and longevity
 Improved quality of life
 Lowers blood pressure, reduced arthritis pain,
weight loss and lowered risk of diabetes, certain
cancers, osteoporosis and cardiovascular
disease
 Not warming up properly
 Not stretching their muscles before taking the
table
Table tennis is a non-contact sport but injuries are
often acquired when athletes suddenly change
directions or twist their body quickly, leading to
injuries.
Tennis
Skills- forehead and backhand strokes, serve

Physical Benefits Injury Prevention and Risk Management

 Improvement of skills specific to a particular Injuries occurs due to:

activity
 Stress on the muscle
 Relaxation, rest, and revitalization
 Stress on the joints
Mental and Emotional Benefits  Stress on the soft tissues(not properly healed)
 Lack of proper rest
 Release of stress from demands of every living  Lack of proper warm up or poor conditioning
 Greater personal confidence and self-esteem
 Sense of achievement Prevention:
 Reducing risk of depression, anxiety,
 Warming up thoroughly
psychological distress, and emotional
 Wearing the right tennis shoes/ with skid
disturbance
resistant soles
 More restraint in avoiding risky behavior
 Using good technique
 Cleaning of courts before play
 Staying hydrated
Social Benefits
Baseball
 Bonding with family and friends
Skills- Pitching, hitting, base running. Catching, fielding.
Injury Prevention and Risk Management Recovery Time- Usually depends on the injury.

Injuries:
MODIFYING EATING HABITS
 Elbow injury
 Shoulder pain Active life- Is a magnet that attracts a composite of
 Joint pain behaviors or habits, that when viewed one at a time,
seems too simplistic to be valued.
Prevention:
Eating- is an intentional act.
 Warm up
 Stretching Makes up eating habits
 Running -Available food
 Easy Pitching gradually emphasize Control -Prepare the food
 Easy Pitching gradually emphasize Accuracy -Decide where to eat
 Easy Pitching gradually emphasize Good mechanics -Which rules to follow
 Don’t play all year round -With whom to dine with
 Your body needs to recover from physical demands
of playing Convenience-Is only one factor that drives food choices.

Football/Soccer Other Factors are:

Skills-pass, receive, attack, shoot, heading, goalkeeping,  Advertising- media might have persuaded you
defending, tackling. to eat such foods
 Availability-There are no other to choose from
 Economy-Within your means
Injury Prevention and Risk Management  Emotional Comfort- They make you feel better
for a while
Injuries due to:  Habit- They are familiar; You always eat them
 Combinations of high speed and full contact  Personal Preference- You like the way such
food taste
Most Common Injury:  Positive associations- They are eaten by people
 Concussion you admire, or they are just for fun
 Region/Location- They are common or favored
Basketball in your locality
 Social pressures- They are offered; you feel you
Skills- Dribbling, passing, shooting, defending.
cannot refuse them
Injury Prevention and Risk Management  Values/Beliefs – They fit your religious
traditions ,or honor your ethical beliefs
Injuries:
 Weight- You think they will help you control
 Ankle sprains you body
 Jammed fingers  Nutritional Values- I think they are good for you
 knee injuries
Poor Food Choices
 deep thigh bruising
 foot fractures -Contribute directly to obesity, Heart diseases, diabetes,
cancer, and other health problems.
Prevention:
Importance of food choice
 Maintain proper fitness
 Hydrate adequately -Understanding this becomes even more critical as a
 Adequately prepare physically great number of people rely more on convenience food,
take-out meals, Take-out meals, and eating out.
Volleyball
Contributes to an Increased Risk of Diseases- poor diet
Skills- Passing, receiving, serving, attacking, digging, coupled with lack of exercise.
blocking
MODIFYING EATING HABITS
Injury Prevention and Risk Management
Modification in your eating habits- Is needed most
Injuries: especially when you are risk of diseases
 Shoulder injuries FOOD - and nutrition research institute (FNRI)
 Finger injuries
 Ankle sprains Nutritional needs- Should not be neglected as you
 Anterior Cruciate Ligament (ACL) partition
 Patellar Tendinitis - Is necessary to energize your body and help
Treatments: your body recover as well.
-Bracing -Physical therapy
-Home rehabilitations
2nd Quarter
PE NOTES
Fitness
- a universal concern
- should always be taken into account if you are
to perform them effectively and efficiently
- not only for athletes, sportsmen, PE teachers
and fitness instructors but also a concern for
students, parents and other members of the
community
Variety of Fitness Activities:
- strength training
- running
- walking
- yoga
- aerobic dance exercises
- lead you to a greater awareness of the right
food to eat, and proper ways on how to manage
your weight, and practice healthy lifestyle
Healthy Lifestyle Guidelines
- Perform around 20-30 minutes of moderately
intense physical activity on most days of the
week. It can an accumulation of minutes for
each day.
- Eat a healthy breakfast everyday.
- Manage stress effectively.
- Get 7 to 8 hours of sleep per night.
- Perform simple flexibility exercises involving all
joints of the body.
- Eat a healthy diet that is rich in whole-wheat
grains, fruits, and vegetables and is low in
saturated and trans fats.
- Do not use tobacco in any form and avoid
second hand smoke.
- Maintain your recommended body weight
through adequate nutrition and exercise.
- Have at least one close friend or relative in
whom you can confide in and to whom you can
express your feelings openly.
- Be aware of your surroundings and take
personal safety measures at all times.
Active Lifestyle
- increasingly linked to health benefits
Risks to Health
- come from being completely sedentary or
mistaking a busy lifestyle for an active one
- -
Physically Active
- can help you achieve a healthy weight and
prevent excessive weight gain
Physical Activity
- important to all other aspects of your health
Benefits:
- sleeping better at night
- decreasing your chances of becoming
depressed
- helping you look good
Not Physically Active
- you are more likely to have health problems,
including heart disease, type 2 diabetes, and
high blood pressure
Amount of Physical Activity
- needed to manage body weight depends on
calorie intake and varies a lot from person to
person
Some Adults
- will need to do more physical activity than
others to manage body weight
Yani
- a young aspirant in basketball
- changed her lifestyle and later on became very
much conscious on the importance of managing
her weight to improve her sports performance
Weight Management
- accomplished by making a lifetime commitment
to be physically active and have proper food
selection
Weight/ Fat Reduction Program
- you also have to decrease your caloric intake,
be physically active, and implement strategies
to modify unhealthy eating behaviors
Weight Loss Strategies
- Make a commitment to change. You must
accept that you have a problem and decide that
you really want to change.
- Incorporate exercise into the program.
Choosing enjoyable activities, places, time,
equipment, and friends to work out with will
help you get motivated.
- Avoid automatic eating. Many people associate
certain daily activities with eating, for example
cooking, watching television, or reading. Most
foods consumed in these situations lack
nutritional value or are high in sugar and fat.
- Stay busy. People tend to eat more when they
sit around and do nothing.
Try “junior size” instead of “super size”. People
who are served larger portions eat more,
whether they are hungry or not. Use smaller
plates, bowls, cups, and glasses.
- Eat slowly and at the table only. Eating at the
table encourages people to take time out to eat
and deters snacking between meals. After
eating do not sit around the table but rather,
 clean up and put away the food to avoid
snacking.
- Cut unnecessary items from your diet.
Substituting water for a daily can of soda would
cut calories from your diet.
- Do not serve more food than you should eat.
Measure food in portions and keep serving
dishes away from the table.
- Think positive. Avoid negative thoughts about
how difficult changing past behaviours might
be. Instead think of the benefits you will reap,
such as feeling, looking, and functioning better,
plus enjoying better health and improving the
quality of life.
Risk of Being Obese and Overweight
- will bring a lot of health problems to many
individuals
Health Consequences of Excessive Body Weight
Being overweight or obese increases the risk for:
- high blood pressure
- type 2 diabetes
- congestive heart failure
- obstructive sleep apnea and respiratory
problems
- poor female reproductive health (menstrual
irregularities)
- psychological disorders (depression, eating
disorders, distorted body image, discrimination,
and low self-esteem)
- shortened life expectancy
- decreased quality of life
- gallbladder diseases
- stroke
- gout
Eating Disorders
- illnesses that involve crucial disturbances in
eating behaviors thought to stem from some
environmental pressures
- characterized by an intense fear of becoming
fat, which does not disappear even when the
person is losing weight in extreme amounts
Anorexia Nervosa
- eating disorder characterized by self-imposed
starvation to lose and maintain very low body
weight due to a false/distorted perception of
being fat
Bulimia Nervosa
- eating disorder characterized by a pattern of
binge eating and purging in an attempt to lose
weight and/or maintain low body weight
Binge-eating Disorder
- eating disorder characterized by uncontrollable
episodes of eating excessive amounts of food
within a relatively short time
Emotional Eating
- the consumption of large quantities of food to
suppress negative emotions
Greater Weight Loss
- the combination of diet and exercise
Exercise
- increases the rate of weight loss and is vital in
maintaining the ideal weight
- can be compared to a medical prescription
Leisure as time
- Leisure is time free from obligations, work,
(paid and unpaid), and tasks required for
existing (sleeping, eating)
Leisure as activity
- Leisure is a set of activities that people engage
in during free time – activities that are not
work-oriented or that do not involve life
maintenance tasks such as housecleaning or
sleeping
Play
- an imaginative, intrinsically motivated, non-
serious, freely chosen, and actively engaging
activity
Recreation
- an activity that people engage in during their
free time, that people enjoy, and that people
recognize as having socially redeeming values
and generates a general sense of wellbeing
Benefits of Recreational Activities:
- enhances personal growth
- helps to build self-esteem and confidence
- reduces tension and anxiety
- encourages spiritual renewal and personal
growth
- increases mental relaxation
- generates a general sense of well being
- teaches positive conflict resolution skills
- provides alternatives to self-destructive
behaviors
Recreational Activities
- to enhance your fitness level and skills, and to
enjoy the many benefits of engaging in regular
physical activities
- offers an opportunity to improve your fitness
and enhance your social skills
The Good Dose of Exercise
Frequency
- refers to how often you involve yourself in
regular physical activity or exercise.
Intensity
- refers to how hard you should exercise or the
level of difficulty of your physical activity
Time
- refers to how long you should engage in a
specific physical activity
Type
- refers to the kind of exercise or physical activity
you should engage in
Curl – Up Test
- to measure muscular endurance of the
abdominal muscles
Push – ups
- to measure the strength of the arms and the
shoulder girdle
Trunk Lift
- to measure the upper back and trunk flexibility
50-Yard Dash
- to evaluate speed
One Foot Stand
- to evaluate balance by holding the position for a
maximum of 60 seconds
Walking
- generally considered as a moderate physical
activity, but it is effective in promoting
metabolic fitness and overall health
- to achieve cardiovascular fitness
- elevate the heart rate to target zone levels
- can provide you the same benefits as a running
program
20 Benefits of Walking
- helps with weight management
- accessible to everyone
- doesn’t require special equipment
- one of the easiest ways to get more active
- reduces symptoms of depression and anxiety
- a low impact exercise
- lowers low-density lipoprotein (LDL) cholesterol
(the “bad” cholesterol)
- raises high-density lipoprotein (HDL) cholesterol
(the “good” cholesterol)
- lowers blood pressure
- reduces the risk of some cancers
- helps reduce risk and/or aids with the
management of type 2 diabetes
- helps maintains strong bones
- reduces the risk of heart attack
- less likely to lead to injuries
- reduces stress
- reduces the risk of heart disease
- you don’t have to pay for it
- builds aerobic fitness
- helps maintain lean muscle tissue
General Health Benefits
- acquired from walking
Cardiovascular Benefits
- walking fast enough to get your heart rate up
What should I look for in walking shoes?
- low heels
- flexible sole
- lightweight and breathable fabric
- great fit
Painful/ Aching Shins
- very common for new walkers
- can also be a problem when increasing speed or
distance
To avoid aching shins:
- increase speed and distance gradually
- wear good, flexible, walking shoes with a low
heel
- perform ankle circles and toe points before and
after your walks
- stretch your calves and shins well after your
walk
How many calories are burned when walking one mile?
- an average 100 calories per mile
- varies depending on the individual, speed,
terrain, etc.
What should I eat before doing a walking activity?
- Eat something high in carbohydrates, whole
grain cereal, whole wheat bread, and banana.
- Do not eat anything heavy, fatty, or that might
upset your stomach (this will be different for
each individual).
- Whatever you eat should be something you
have previously tried so you know how you
react to it.
- Be sure to drink water during and after the
walk.
Walking Program
- will help you increase your stamina and will
strengthen your heart
Tips to Enjoy Your Walking Routine
- Pass the talk test. If you can’t talk while walking,
you are exercising too hard. Slow down.
 - Walk before you run. Starting a running
program might be painful, and pain is no fun.
Become a walker first. Condition your body with
a low-impact activity and later on you will be
better prepared for higher-impact exercises
such as running.
- Wear bright clothing. Strive to be seen, not part
of an accident scene.
- Warm-up before you walk and cool-down after.
- Change your route. Explore other walking trails
or route in your vicinity.
- Listen while you walk. Listen to your favorite
music while walking to be motivated to finish.
You can use an electronic device to play music.
- Walk with a friend. Invite a friend or a family
member to join your fitness walking.
- Meditation or prayer. Use your walking time to
meditate or pray.
- Join a walking club. Plan attending a big walking
event like “Walk for a Cause” to add some
excitement and variety to your walking.
- Crosstrain. Alternate walking days with biking,
swimming, playing badminton or other exercise
to maintain a healthy heart.
during the concentric phase (lifting or pushing
the weight up).
- At the end of each strength-training workout,
stretch out for a few minutes to help your
muscles return to their normal resting length
and to minimize muscle soreness and risk of
injury
Hip Hop Aerobics
- get your heart pumping and your body moving
Benefits of Hip-Hop Aerobics
- calorie and fat burning workout
- improve coordination, flexibility, and agility
- increase aerobic fitness
- improve stamina and endurance
- encourage confidence
- develop social skills and values
- promotes a positive mindset
- improve mental functioning

Benefits of Strength Training

- increase muscle strength and endurance, power

and muscle tone
- all of which help to improve and maintain your
functional physical capacity to perform your
daily tasks easily

Strength

- a basic health-related fitness component and is

an important wellness component for optimal
performance in your daily activities such as
sitting, walking, running, lifting, doing school
and house work, and enjoying recreational
activities

Exercise Safety Guidelines

- Select exercises that will involve all major

muscle groups: chest, shoulders, back, legs,
arms, hip, and trunk.
- Select exercises that will strengthen the core.
Use controlled movements and start with the
light-to moderate resistance.
- Never lift weights alone. Always have someone
work out with you in case you need a spotter or
help with an injury.
- Warm-up properly before performing a light-to
moderate intensity aerobic activity (5 to 7
minutes) and some gentle stretches for a few
minutes.
- Maintain proper body balance that involves
good posture, a stable body position and
correct posture in sitting, lying and other
exercise positions.
- Breathe naturally. Inhale during the eccentric
phase (bringing the weight down) and exhale