PEH - Think of non-expensive activities /
Select minimal use of facilities
WEEK 4
SEDENTARY (INACTIVE LIFESTYLE)
*risk factor for non-communicable diseases
-8% premature deaths
-BELIEVE THAT EXERCISE CAN REDUCE DEATH
DUE TO CARDIO VASCULAR DISEASE BY AS MUCH
AS 50% AS WELL AS IT CAN REDUCE DEATH DUE
TO TYPE 2 DIABETES BY 30%
 REGULAR EXERCISE PREVENT
- HYPERTENSION, TYPE2 DIABTETE &
CANCER
BARRIERS TO AN ACTIVE
LIFESTYLE
• 1. I do not have the time
- Prioritize activities / Cut back some
time
2. I’m always tired
- Analyze your energy / Schedule your
work-out
3. I do not know how
- Read journals / Ask successful people
• 4. I do not have enough money
5. I do not feel support
- Inform family and friends / Join clubs
• 6. I am not motivated
- Positive reminder / Focus on change
7. I lack willpower
-Cause of backslide / Reward system
8. I easily get discouraged
- Avoid negativism / Encourage self
9. I am afraid of injury
- Exercise appropriately / Choose activities
Eating Habits (FNRI-DOST)
Documents
• Food – Main source of energy
• Glycogen stored in the muscle and liver
Age 13 – 19 on daily basis
• 55 – 70% Carbohydrates
• 20 – 30% Proteins
• 10 – 15% Fats
• Determines - Exercise Duration
• Replenish 24-28 hours
• Increase glycogen – carbohydrates
• 60%carbo and only 15% protein
• High protein diet – kidney problem
TYPES OF EATING
Fueling for Performance
• Special Dietary requirement
 Physical Fitness
 Athletics/Sports
• Emotional/Storm Eating
Diet is dependent on the mood
 Sad/happy/nervous/stress
 Eat less/eat much/not eat
• Social/Fog Eating
Associated and influenced by
traditions
  Celebrations/parties TRAINING PRINCIPLES
 Social suggestions  Overload
 Influence from others  Reversibility/Recovery
 Specificity
• Habitual Eating  Variety/ Balance
 Progression/Regularity
Associated with particular
 Individuality
circumstances or sports
 Snacks/unnecessary food
INDIVIDUALITY
 Dessert/drinks
- * no two persons are the same
PEH WEEK 5 - adaptation differs
“To quote, knowing is not enough we must apply, - - personality/health
willing is not enough, we must do and code” - - needs/desire/goal
- - personal condition
JOHANN WOLFGANG VON GOTE - - age/gender/level
Exercise is an activity that will stimulate the - - unique response
body to adapt and become stronger.
SPECIFICITY
 Stimulus (activity) • Skill is very specific in every event
 too light – body will not adapt - Specific ability that can contribute to
 too hard – cause some injuries the success of the entire team /
performance.
- Each event has to develop a specific
The exercise program should be fit the current skills as well
health condition of the individual and it should - Game place in basketball cannot be
be interesting adopted in football the same with hip-
hop and ballet
- It is not much recommended to have
TRAINING PRINCIPLES & FITT PRINCIPLES are much cross-training
helpful in designing in personalized fitness - specific ability
program - Skills – own role
- Plays – team/event
- Program – parallel
 HOW FITT PRINCIPLES WORK IN EVERY
PERSON? - Training – no much cross-training
- It will allow an individual to gain more VARIETY / BALANCE
weight.
• Mixing up routines – different activities
 HOW TO FOLLOW THE PRINCIPLE OF
OVERLOAD - balance the routine
- Work harder than what it is used to.
- Altered load
 WHAT IS THE IMPLICATION OF THE
PRINCIPLES OF SPECIFICITY? - lessen boredom
- It implies that physical activities will
- increase motivation
be limited to the sports you are
preparing - better result
 - What type of activity

OVERLOAD - Mode of routine or activity

• * Controlled form of stress – push beyond • Time

• - higher demand - How long are you doing the PA
• - more effort than the usual (as planned) - Duration or distance covered
• - push to the limit
• Caution: do not perform until exhaustion PHASES OF EXERCISES
or pain sets (x no pain no gain)
WARP UP
-Preparatory/ Starting an engine
Progression/ Regularity (revolution)
* Consistency - gradually increases - it will be done for 2 mins only like walking , and
intensity jog and place
- regular program – gradual increase per -Increase blood flow to the working muscle
session
- how hard – how soon
CONDITIONING
- gradual increase by
-Exercise load
10%
-Stational activity
• Reversibility/ Recovery
-Skill drill
* Rest – Recovery
- Skill mastery
- repair/regenerate
Parallel to your event
- alternate training
• Cool-down
* Rest – Reversibility
- The act of allowing physiological activity
- no bank fitness to return gradually by engaging in less
strenuous exercise (2 min)
- back to square
one Designing Your Fitness Routine
1. Define your personal needs
FITT PRINCIPLES
2. Evaluate your program selection
• Frequency
3. Set clear goals
- How often you do PA
4. Organize your program or participate in
- Number of session
club MVPA’s
• Intensity • 5. Keep a record and evaluate your
- How hard you are working program

- Difficulty level of the routine Emergency Situations

• Type In case of emergency
  Know the school and community
resources
 Know the things you must do and
remember

 Safety precautions

 Knowing how to perform

SCHOOL AND COMMUNITY RESOURCES
- School Clinics
- Nearby Hospitals
- Health Care Facilities
- Clinics
- Barangay Centers
- Police Headquarters/Posts
- Emergency Response Centers (911 /
CDRRM)
- On-site Emergency Units
- First-aid Kits Available in the Venue
-