BURIAS COLLEGES, INC.

Claveria, Masbate

SECOND SEMESTER
Reviewer in PHYSICAL EDUCATION 11
LESSON 1: Aerobic, Muscle Strengthening, and Bone Strengthening Activities

World Health Organization (WHO) defines physical activity as any bodily movement produced by skeletal muscles
that requires energy expenditure – including activities undertaken while working, playing, carrying out household chores,
travelling, and engaging in recreational activities.
The term "physical activity" should not be confused with "exercise", which is a subcategory of physical activity that is
planned, structured, repetitive, and aims to improve or maintain one or more components of physical fitness.
WHO- World Health Organizations recommends: Children and adolescents aged 5-17years should do at least
60 minutes of moderate to vigorous-intensity physical activity daily. Physical activity of amounts greater than 60 minutes
daily will provide additional health benefits. Should include activities that strengthen muscle and bone, at least 3 times per
week.
Adults aged 18–64 years should do at least 150 minutes of moderate intensity physical activity throughout the week or
do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate-
and vigorous-intensity activity.
For additional health benefits, adults should increase their moderate intensity physical activity to 300 minutes per week,
or equivalent. Muscle strengthening activities should be done involving major muscle groups on 2 or more days a week.
Adults aged 65 years and above should do at least 150 minutes of moderate-intensity physical activity throughout the
week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of
moderate- and vigorous-intensity activity. For additional health benefits, they should increase moderate-intensity physical
activity to 300 minutes per week, or equivalent. Those with poor mobility should perform physical activity to enhance
balance and prevent falls, 3 or more days per week. Muscle-strengthening activities should be done involving major muscle
groups, 2 or more days a week. The intensity of different forms of physical activity varies between people. In order to be
beneficial for cardiorespiratory health, all activity should be performed in bouts of at least 10 minutes duration.

Aerobic Activities
Aerobic activities are also called “cardio” exercises. Normally, these activities increase our heart and breathing rate.
These activities 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 our aerobic exercise for a few minutes. Such activities like
jogging, running, swimming and dancing are some examples of aerobic exercises which improve our cardiorespiratory
fitness. It also helps us to prevent disease like cardiovascular disease, diabetes, and osteoporosis. Most aerobic activities
can be done on a daily basis. To be physically fit, it is important to engage in aerobic activities.

Muscle Strengthening Activities

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. Exercises like push-ups, sit-ups, squats, and lifting
weights are some examples of muscle strengthening activities that you can do if you want to have strong and lean muscles.

Bone Strengthening Activities

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 tissue, making it stronger and
thicker. Such bone strengthening activities can increase bone density throughout our skeletal system. This is called bone
hypertrophy.

1
 Many forms of physical activity like running, skipping rope, and playing basketball help keep our bones fit. Bones
also support groups of muscles to reduce risk of falling. It is important to understand that bone-strengthening exercises do
not only focus on bone health, it also focuses on improving muscle strength, coordination, and balance.
Insufficient physical activity is one of the leading risk factors for global mortality and is on the rise in many countries,
adding to the burden of NCDs and affecting general health worldwide. People who are insufficiently active have a 20% to
30% increased risk of death compared to people who are sufficiently active.

Physical Fitness and Its Components

Physical fitness- Is the body’s ability to function effectively and efficiency without undue fatigue in work.

Physical Fitness Component

Health Related Components

- These includes exercise activities that a person usually does to improve fitness and wellness and to stay healthy.
1. Cardiovascular Endurance The capacity of your heart, lungs including vessels to provide oxygen to the body tissues.
2. Muscular Endurance The ability of a muscle group to resist force in a single contraction over a period of time.
3. Muscular Strength The capacity of a group of muscle to resist force in a repeated motion in an extended time.
4. Flexibility refers to the ability of the joints to move through a full range of motion.
5. Body Composition- It is the relative percentage of body muscle, bones, fats and other impeding tissues.

2
SKILL RELATED COMPONENTS
-These involves activities that are important to succeed in skillful activities including sporting events.
1. Agility is the ability to change the direction quickly using a combination of balance, coordination, speed, strength and
endurance.
2. Speed is the ability to perform in a short period of time.
3. Power is the ability to transfer energy into force at a fast rate.
4. Balance is the maintenance of equilibrium while stationary or while moving.
5. Coordination is the ability to use the senses with the body parts to perform motor tasks smoothly and accurately.
6. Reaction Time The ability of our body to respond to a particular stimulus in the quickies possible time.
LESSON 2: THE ENERGY SYSTEMS
What Are the Three Energy Systems?

Anaerobic A-Lactic (ATP-CP) Energy System

Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high intensity physical activities. It
provides high bursts of start-up energy that lasts around ten seconds or less. ATP-CP provides immediate energy without
requiring any oxygen (anaerobic) and does not produce lactic acid (a-lactic).
Anaerobic Lactic (Glycolytic). Energy System Anaerobic Lactic is also known as the glycolytic energy system, an
energy system that supplies energy for medium to high intensity physical activities. These high intensity activities usually
last from ten seconds to two minutes.

Aerobic Energy System

Most of sports and activities use aerobic energy system. Aerobic energy system provides energy for low intensity
physical activities that last from two minutes to a few hours. Aerobic energy system, compared to ATP-CP and glycolytic
energy system, requires much longer oxygen in muscles in doing physical activities like long distance swimming running
and playing sports (e.g. basketball, soccer, futsal).
Aerobic energy system continually produces ATP energy to muscles as long as oxygen is available to muscles in
the body. Unlike anaerobic lactic system, aerobic energy system does not produce lactic acid since oxygen is available to
the muscles.

LESSON 3: SELF-ASSESSES HEALTH RELATED PARTICIPATION AND ONE’S DIET

FITNESS. STATUS, BARRIERS TO PHYSICAL ACTIVITY ASSESSMENT

Body composition:
• Body mass index (BMI) - A key index for relating weight to height. Abbreviated BMI. BMI is a person's weight in
kilograms (kg) divided by his or her height in meters squared. The National Institutes of Health (NIH) now defines normal
weight, overweight, and obesity according to BMI rather than the traditional height/weight charts.
• Waist-to-hip ratio - The ratio can be measured more precisely than skin folds, and it provides an index of both
subcutaneous and intraabdominal adipose tissue (Bjorntorp, 1987). The suggestion for the use of proxy anthropometric
indicators arose from a 12‐year follow‐up of middle‐aged men, which showed that abdominal obesity (measured as waist–
hip ratio) was associated with an increased risk of myocardial infarction, stroke and premature death, whereas these
diseases were not associated with measures of generalized obesity such as BMI (Larsson et al., 1984).

Formula Ratio(r) = Hip/waist

• Waist circumference (abdominal fat) - waist circumference and BMI are interrelated; waist circumference provides
an independent prediction of risk over and above that of BMI. Waist circumference measurement is particularly useful in
patients who are categorized as normal or overweight on the BMI scale. At BMIs 35, waist circumference has little added
predictive power of disease risk beyond that of BMI. It is therefore not necessary to measure waist circumference in
individuals with BMIs 35.

3
Cardiorespiratory fitness:
The gold standard measure of cardiorespiratory fitness remains laboratory-based assessments with gas analysis.
Cardiorespiratory fitness is often reported as maximal oxygen uptake (VO2max) in adults, peak oxygen uptake (VO2peak)
in children and adolescents or is standardized as metabolic equivalents.

Muscular strength and endurance are the ability to exert maximal force in one single contraction, such as lifting a
weight that you could lift only once before needing a short break. Muscular power refers to a great force production
over a short period of time, such as in fast leg kicks and explosive jumping. Muscular endurance is when less force
is sustained over a longer period such as in gallops, skips, pliés, and swings. Dancers often confuse endurance
with strength, so it is sometimes useful to think of endurance as continuous and strength as maximal.
Flexibility: exercises stretch your muscles and can help your body stay flexible. These exercises may not improve your
endurance or strength but being flexible gives you more freedom of movement for other exercise as well as for
your everyday activities. It may also help you avoid discomfort when confined in a space for a long period of time
(like a long meeting or a plane flight).
Balance: is the ability to maintain equilibrium when stationary or moving (i.e. not to fall over) through the coordinated
actions of our sensory functions (vision, hearing and proprioception). Balance comprises of static balance (the
ability to retain the center of mass above the base of support in a stationary position) and dynamic balance (the
ability to maintain balance under changing conditions of body movement.

Principles of training using FITT formula

Frequency
The first thing to set up with your workout plan is frequency how often you exercise. Your frequency often depends
on a variety of factors including the type of workout you're doing, how hard you're working, your fitness level, and your
exercise goals.
In general, the exercise guidelines set out by the American College of Sports Medicine give you a place to start
when figuring out how often to work out:

For cardio: Depending on your goal, guidelines recommend moderate exercise five or more days a week or intense cardio
three days a week to improve your health. If you want to lose weight, you'll want to work up to more frequent workouts, often
up to six or more days a week.
For strength training: The recommended frequency is two to three non-consecutive days a week (at least one to two days
between sessions). Your frequency, however, will often depend on the workouts you're doing, because you want to work
your muscles at least two times a week. If you do a split routine, like upper body one day and lower body the next, your
workouts will be more frequent than total body workouts.

Intensity
Intensity has to do with how hard you work during exercise. How you can change the intensity depends on the type
of workout you're doing.
For cardio: For cardio, you will usually monitor intensity by heart rate, perceived exertion, the talk test, a heart rate monitor,
or a combination of those measures. The general recommendation is to work at a moderate intensity for steady-state
workouts. Interval training is done at a high intensity for a shorter period of time. It's a good idea to have a mixture of low,
medium, and high-intensity cardio exercises so you stimulate different energy systems and avoid overtraining.

For strength training: Monitoring the intensity of strength training involves a different set of parameters. Your intensity is
made up of the exercises you do, the amount of weight you lift, and the number of reps and sets you do. The intensity can
change based on your goals. If you are a beginner looking to build muscle stability and endurance, use a lighter weight and
do fewer sets with high repetitions: two or three sets of 12 to 20 reps. If your goal is to grow muscle, do a higher number of
sets with a moderate amount of repetitions (for instance, four sets of 10 to 12 reps each). If you want to build strength, use
heavy weights to do a more set with fewer reps (five sets of three reps each, for example).

4
Time
The next element of your workout plan is how long you exercise during each session. There isn't one set rule for
how long you should exercise, and it will typically depend on your fitness level and the type of workout you're doing.

For cardio: The exercise guidelines suggest 30 to 60 minutes of cardio but the duration of your workout depends on what
you're doing.1 If you're a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio,
such as going for a run or getting on a cardio machine, you might exercise for 30 to 60 minutes. If you're doing interval
training and working at a very high intensity, your workout will be shorter, around 20 to 30 minutes. Having a variety of
workouts of different intensities and durations will give you a solid, balanced cardio program.

For strength training: How long you lift weights depends on the type of workout you're doing and your schedule. For
example, a total body workout could take up to an hour, whereas a split routine could take less time because you're working
fewer muscle groups.

Type
The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to manipulate to avoid overuse
injuries or weight loss plateaus. It principle refers to “what kind of exercises you should perform”.
For cardio exercise: Cardio is easy to change, since any activity that gets your heart rate up counts. Running, walking,
cycling, dancing, and the elliptical trainer are some of the wide variety of activities you can choose. Having more than one
go-to cardio activity is the best way to reduce boredom, and your body needs variability along with progressive overload.

For strength training: Strength training workouts can also offer variety. They include any exercise where you're using some
type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered
a form of strength training. You can easily change the type of strength workouts you do, from total body training to adding
things like supersets or pyramid training to liven things up

Gym Etiquette, Etiquette in Using Sport and Recreational Venues

What Is Etiquette?

Etiquette is the set of conventional rules of personal behavior in polite society, usually in the form of an ethical code
that delineates the expected and accepted social behaviors that accord with the conventions and norms observed by a
society, a social class, or a social group. In practical speaking, gym etiquette is none other than respect. That's right,
respect. Respect for the equipment, others, and yourself in the gym. Everybody's there for the same reason, and nobody
wants to be distracted or held up. Do yourself and others a favor and follow these simple, easy, and for the most part down-
right obvious rules.

Fitness Etiquettes
5
Uphold the rules of the facility
• Read, understand, and follow all rules, expectations, and posted signs
• Observe all posted equipment instructions and warnings
• If there is a piece of equipment you do not know how to use, don’t assume you know how to use it and ask for
assistance
Using a piece of equipment someone else is using
• Ask if you can “work in between their sets” – if they say no, please be patient and wait
 When “working in” allow the other person to use the equipment after each set and re-set all equipment adjustments
back to where they were before you started
 You cannot claim a piece of equipment by setting a towel or water bottle on it or next to it.
When using equipment while others are waiting
• Allow others to work in between your sets
• Do not rest on the equipment; it is better to walk around to accelerate your recovery
• When using cardio equipment, please do not exceed the 45 minute time limit
• Wipe down all equipment following each set with the provided pre-moistened wipes then discard the wipes
appropriately
• When done with a piece of equipment, wipe down the equipment with the provided pre-moistened wipes then
discard the wipes appropriately
• Take all extra personal equipment with you – includes water bottles, towels, weight belts, etc.
• Put all equipment away – rack free weights in their designated location, return cable accessories to the stand,
dumbbells and kettle bells, jump ropes, and stretch cords returned to the appropriate rack, stability balls, balance
balls, and foam rollers are to be wiped down, then returned to the storage area.
Being aware of the exercise areas
• Stay clear of free weight areas when in use
• Do not exercise in walking areas – gray floor pathways and in front of water fountains, water and ice machine,
wall-mounted wipes containers and trash/recycle receptacles
• Do not stand in front of dumbbell rack
• Before using a wall-mounted mirror, look around to make sure you are not in someone else’s space
Avoiding excess noise
• Keep in mind this is a public place
• Avoid excess chatter while in the exercise areas
• Limit cell phone use that stops you from exercising
• Limit grunting and yelling during exercise; the use of profanity while exercising is not acceptable
• Avoid dropping weights; avoid banging weight stacks on machines
• Use cardio equipment properly
• Do not bounce balls in the facility – basketballs are for the basketball courts
• Remember that loud or constant noises can annoy other facility users
Wearing proper attire
• Wear workout clothes and athletic shoes in the exercise areas (jeans are not appropriate) • Refrain from working
out without a shirt (or in just a sports bra) and athletic shoes
Practicing good hygiene

• Avoid offensive body odors – bath regularly and use deodorant

• Wipe down equipment after use
• Reduce spreading germ
• Wash hands after using the restroom
• Wash hands after sneezing or coughing into your hand
• Wash hands after your workout
• This is a smoke-free facility, refrain from smoking near the facility entrance