PE & HEALTH (reviewer)

01 Exercise Is WISE (Worthwhile, Important, Safe, Engaging)

Lesson 1: Physical Activity and Aerobics Exercise!

 Health is divided into different aspects: physical, mental, and social. Physical health focuses on keeping one’s body fit
with the help of physical activities, healthy habits, balanced diet, and so on.

Physical Activity

 Physical activity refers to the body movement that is carried out by the muscles and consumes energy. It can be any
movement carried out by the body such as doing chores, taking the stairs instead of the elevators, and so on.

RECREATIONAL PHYSICAL ACTIVITY

- Recreational physical activity is a term used to refer to activities that are done for pleasure; examples of such activities
are hiking, rafting, horseback riding, and so on.

PHYSICAL FITNESS

- Physical fitness is a broader term; it has many benefits that help in keeping the body in a hale and healthy condition. It
refers to the condition of being healthy and strong, and the ability to perform daily activities properly.

EXERCISE

 Exercise can be defined as structured body movement along with conscious breathing performed regularly for physical
fitness. Aerobic, strength and endurance, and flexibility are the major types of exercise.

Aerobic Capacity

- The maximum amount of oxygen consumption that occurs during the exercises performed by the body using a large group of
muscles. This increases the circulation of oxygen and other nutrients in the body. It involves deep breathing, which increases the
heart rate and results in increased oxygen intake. It is also known as cardiovascular exercise. It comprises several activities like brisk
walking, running, jogging, cycling, swimming, and so on.
- Aerobic activities help in keeping the entire body, especially the circulatory system, healthy.
- Benefits: maintains blood pressure, reduces the risk of chronic diseases, reduces the risk of chronic diseases, reduce
stress, strengthens the immune system, improves concentration power.

Muscular Strength and Endurance

- Strength training focuses on muscle and bone strengthening. It involves the use of weight, such as weight machines and one’s own
body weight. Muscular strength is the maximum amount of force that can be applied by a person against a form of resistance in a
single movement. Muscular endurance is the ability of the muscles to lift weights or hold contractions for a period of time without
getting exhausted. One’s muscular endurance can be improved through weight or resistance training. Some strength and endurance
activities are weightlifting, pull-ups, push-ups, planks, and so on.
- Benefits: Increases bone density, improves body shape, increases metabolism, improves balance, reduces the of injury
- “Muscular endurance is needed to deter injuries that commonly occur when the individual is tired.”

Flexibility

- The ability of the joints to make pain-free movements as one moves at one’s maximum range of motion. It focuses on
the muscles and bones surrounding the joints. Exercises promoting flexibility include different types of stretches like sit
and reach, trunk forward flexion, bends, and yoga.
- Benefits: provides a great range of motion, allows easier movements, improving flexibility, builds stability, improves
balance
- “An adequate degree of flexibility is important to prevent injury and to maintain body mobility. It can be greatly
improved by stretching.”
 The Philippine National Guidelines on Physical Activity (PNGPA) was created with the help of existing guidelines of the
neighboring countries in order to improve the health of the population. It includes different forms of physical activities
like recreational, muscle strengthening, flexibility, and balance and coordination based on the formula frequency,
intensity, time, and type of activity (FITT).
 Physical activity differs from exercise in terms of intensity, frequency, and duration
 Factors to consider in physical fitness:

1. Intensity is the quality or state of being intense; especially, extreme degree of strength, force, energy, or feeling.

2. Frequency is defined as the number of repetitions of a periodic process in a unit of time.

3. Duration pertains to the time during which an activity exists or lasts.

LESSON 2: MUSCLE AND BONE ACTIVITIES

RESISTANCE AND STRETCHING

- Aside from aerobic exercises, resistance and stretching exercises target the muscles and bones. These exercises are also
included in different exercise programs.
- Resistance and stretching exercises are best partnered together to improve our muscles and bones.

Antagonistic muscles (A pair of muscles that work against each other)

- The relaxed muscle is the antagonist while the synergists are the muscles that hold the stationary bone still. It is the
reason why the shoulder stops moving. This muscle function can be observed through the following activities:

Resistance Exercise

- Resistance exercises are performed by pushing or pulling weight or force, which can either be external or one’s own
body weight. It involves the contraction of muscles.
- CLASSIFICATIONS: Isometric Contraction, Isotonic Contraction
- Resistance exercises help in keeping the nervous and musculoskeletal system healthy by activating all the muscle
groups. If resistance training is performed regularly over months, it can result in increased force production capacity
and strength of muscles.

Principal Aim of Resistance Training

1. To improve the muscle's capacity for strength and endurance

2. The improvement in muscle fiber size or hypertrophy, which usually begins after two months of resistance exercise, is
likely.

3. More contractile elements, which include myosin and actin that are present in the muscle cells, and fuel stocks can
develop tension and maximize the muscle fiber size.

4. Evidence suggests that resistance training will result in an increased number of muscle fibers or hyperplasia.

5. Also, the tissues around the muscles resist damage. Connective tissues such as tendons and ligaments can survive
increased muscle forces.

6. In addition, because of increased muscle force, the mineral content of the bone increases.

 Resistance exercises improve muscular and bone strength. In general, strength is defined as the quality or state of being
strong, or the capacity for endurance and exertion.

3 TYPES OF STRENGTH

 Static Strength - used to exert force on an immovable object and is considered as an isometric activity because muscles
stay the same length while having limited movement. It is evident in arm wrestling or in sports like rugby scrum
 Explosive Strength - is used when force is exerted in one short but fast movement. It is used during javelin throw or in
high jump sports events.
 Dynamic Strength - is a force applied repeatedly over a long time. It is linked to endurance. Muscle endurance is
exercised when muscles keep exerting a lot of force for a long time without fatigue. It is used when doing press-ups or
cycling
 Equipment - Resistance machines in gyms or free-weight equipment such as TRX (total resistance exercise) and
resistance bands are used when performing resistance exercises.

STRETCHING EXERCISE

 Improve flexibility and elasticity

  Reduce muscle stiffness and strain
- Joint stiffness limits the motion of a joint and makes movement difficult and painful. Moreover, it increases the risk of
muscle injuries and disorders.
 Stretching and other flexibility exercises focus on the flexibility of the joints, which improves the elasticity of the
muscles, body posture, muscle coordination, range of motion, and joint strength.

3 TYPES OF STRETCHING

 Static stretching - In this type of stretching, the muscles are stretched to a point, and the position is held for a few
seconds.
 Ballistic stretching - It involves extending or pushing the range of motion of the limbs.
 Dynamic stretching - It involves slow and repetitive motion of the limbs in order to improve flexibility and strength
- Instant mood booster (exercising promotes the release of happy hormones like endorphins)
- Good for mental health (exercises help an individual control stress, anxiety, and depression, and enhance self-esteem
and confidence.)

LESSON 3: BE INFORMED, BE SAFE!

 Physical Activity Readiness Questionnaire (PAR-Q) – is one tool that we can use to assess whether a person is capable of
doing certain physical activities.
 The DOH recommends that Filipinos participate in moderate to vigorous physical activities for at least 30 minutes for
most of the week.
 3 components: Warm-up, exercise load, and cool down

Warm-up

- Essential before the actual workload, as it prepares the body for more strenuous activity. It increases blood flow to the
working muscles without an abrupt increase in lactic acid accumulation.
- A good warm-up prepares the heart, muscles, and joints, for the succeeding activity by increasing the transmission rate
of nerves impulses and decreasing joint stiffness.
- Recommendations: Duration (6-10 minutes), Intensity (Moderate), Movements (General movement of joints followed
by specific exercise), Duration of recovery (5 minute recovery time is required)
- Warm-up exercises differ in effectiveness depending on the type of exercise, as they have different aims. The purpose
of these exercises is to raise the cardiac rate by 50% to 60% of the maximum expected cardiac rate.

Cool down

- Along with warm-up, recovery is vital and can be considered as essential as the main exercise. A well-executed cool
down will help in removing the toxic product build-up in the body due to muscle contractions.
- The cool down is the transition between working out and resting phase. This transition is necessary to prevent blood
from pooling in the lower limbs.
- Without sufficient cool down, these by-products will remain where they were created and can irritate the tissues
around them.
- It takes about 10 minutes to complete a decent cool-down routine. Five minutes of low-intensity multi-joint exercise
(such as gentle jog) should also be included in the schedule
- A cool down should be both physical and mental routine. There is less tension in the muscles when the mind is relaxed.
LESSON 4: HOW ACTIVE ARE YOU?
According to the Transtheoretical Model (Prochaska and Velicer, 1997), there are different stages that a person goes
through as he or she progresses in making changes in his or her stay in denial mode and do not consider their habits
as a problem

1. Pre-contemplation stage: At this stage, people are oblivious to the existence of their unhealthy behavior and they
are not concerned with modifying their actions. People stay in denial mode and do not consider their habits as a
problem.

2. Contemplation Stage: In this stage, people know the consequences of their bad habits and want to change them.
For instance, smokers acknowledge that smoking causes lung cancer, and they want to break the habit of smoking.

3. Preparation stage: If a person has been persuaded to improve his or her habits, he or she begins to change them
gradually. So if one achieves smaller goals, he or she will remain motivated. For instance, if someone wants to lose
weight, he or she can start with a low-carb diet, or if a person wants to quit smoking, smoking fewer each day can a
good preparation.

4. Action Stage: This stage starts when an individual begins to implement new habits. A new behavior must be
regularly performed for at least six months for it to be inculcated in one’s regular routine. During this stage, one may
find himself or herself wanting to return to old habits, but this should be controlled. It is at this stage that the rate of
backsliding to previous habits is the greatest.

5. Maintenance stage: At this stage, the likelihood or reverting to old habits is very low. Those in this stage may
encourage individuals in the pre-contemplation and contemplation stages to modify their behavior by demonstrating
the rewards and encouraging them that change is feasible. Each person has his or her own set of circumstances and
thus faces different challenges. So, each one has to handle these challenges as he or she can considering his or her
circumstances and barriers. However, there are several recommendations that can be followed to overcome these
obstacles.

Barrier Solution
Time Issues Create a priority list and reduce the time for nonessential activities so that some time can be
spread for workouts.
Fatigue and Make a schedule and analyze each days and what times your workload is less so that you
Tiredness can do more exercises on that day.
Lack of Knowledge Ask people around you and also read research papers and Journals to get enough knowledge
about working and building healthy habits.
Financial Issues There are several exercises like running, and cardio exercises, which make you fit and
healthy without requiring you to spend money.
Lack of Support Surround yourself with like-minded individuals who are also doing their best to become
more physically fit. You can also inform your family and friends so that they can help and
encourage you.
Lack of motivation Create a list of pros and cons of positive behavior, which will serve as a reminder. Focus on
changing the behavior instead of the outcome and write a SMART (specific, measurable,
attainable, realistic, time-bounded) goal.
Lack of willpower Identify what triggers the backslide and be conscious when it happens; Implement a reward
system.
Easily getting Avoid negative self-talk and replace it with encouraging words.
discouraged

People who are practicing a healthier habit for the first time are more likely to face obstacles in the preparation
period. Many individuals who rarely participate in active endeavors are nervous, have poor self-esteem, and do not
think they will improve. It is important for them to understand that their obstacles are based on their views of the
situation. They see the situation as daunting and full of challenges because their mindset is not focused on the
benefit of physical exercise. Individuals in this phase will not be able to adopt healthy behavior more easily if they
believe that these thoughts are untrue and that they will overcome the present situation.
SUMMARY

EXERCISE IS …
Worthwhile  Exercise is a structured regimen of physical activities that are intended to improve
one’s physical health. Despite the fact that physical activity differs from fitness,
evidence suggests that both will enhance one’s well-being.
 Aerobic exercise means “with the use of oxygen,” so doing aerobic exercise will
evaluate one’s metabolic rate.
Important Exercise affects the whole body and thus provides many benefits to an individual.
 Resistance exercises are performed to enhance the strength of muscles by reacting to
external push like lifting heavy weights.
 Stretching exercise enhance the elasticity of muscles and tendons around the joints to
allow movement.
 Training has benefits that go beyond biochemical changes. Along with biological
improvements that contribute to improved fitness, individuals who exercise who
exercise frequently will improve psychologically, emotionally, and even intellectually.
Safe Exercise should be done safely. Exercise and other athletic movements need knowledge of
protection and goof conduct which helps in avoiding injury and incidents.
 Warming up before a workout is important because it prepares and trains the body for
more intensive activity.
 Recovery is almost as critical as the actual exercise because the boy begins to make
small adjustments that are necessary for adaption at this phase.
 In addition to adequate body conditioning, knowing how to use the equipment and
facilities is necessary to avoid injuries.
Engaging Active participation in physical exercise helps build muscles and strengthen our bodies.
Physical activity improves our breathing and circulation, resulting in increased performance. At
first, it may be challenging to exercise regularly, but once one sees and feels it benefits, it is
easier to make it a habit. This makes exercise engaging.