P.
E 1: Lesson 1
What is Health?
- state of complete physical, mental and social wellbeing
and not merely the absence of disease or infirmity (WHO,
1948)
- Dynamic interaction of different dimensions that
constitute the whole person to achieve an optimum state
- Influenced by one's lifestyle — sleeping, eating, stress
management and PA habits
What is the WHO definition of health?
✓ Health is a state of complete physical, mental and social
wellbeing and not merely the absence of disease or
infirmity.
✓ The definition has not been amended since 1948.
Reputable organizations who developed guidelines for
physical activity:
World Health Organization - primary role is to direct
international health within the United Nations' system and
to lead partners in global health responses.
DOH- takes care of the overall technical authority on
health in our country.
-Centers for Disease Control & Prevention
-Canadian Society for Exercise Physiology
-American College of Sports Medicine
Physical Activity
- Movement that is out by muscles that energy
ex. Going for a walk, bike, or run, Doing household chores.
Taking the stairs instead of the elevator, playing at the
park
-any bodily movement that is produced by our skeletal
muscles that needs expenditure of energy.
*teenagers engage in physical activity for at least 60
minutes daily
Types of Physical Activity:
-Aerobic activity: makes you breathe harder and your
heart beat faster, as a result, increases heart and lung
fitness. Examples include brisk walking, dancing, cycling,
jogging, swimming and playing basketball.
- Muscle-strengthening activity: increase bone strength
and muscular fitness.
Exercise - planned, structured, repetitive and intentional
movement intended to improve or maintain physical
fitness - Is a subset/subcategory of physical activity
-planned program of physical activities usually designed
to improve the physical fitness level of a person.
Examples: Jogging, using resistance machines, swimming
laps, Doing yoga
-Aerobic (Endurance) Exercise - Flexibility
- Strength exercises - Balance exercises
Physical Activity Readiness Questionnaire
- In order to evaluate your current lifestyle, you must
answer this truthfully.
- designed to determine an individual’s safety when
starting a new exercise plan.
Physical Activity Pyramid provides a graphic
representation of how physical fitness can be achieved.
Physical Activities Habits and Behaviors
-It takes to develop automaticity within physical activity
which varies for each individual
-it takes a significant number of repetitions
-if we want to make physical activity into a habit, having
fun and frequently repeating the activity is likely far more
important than its duration
While there are numerous determinants or factors that
influence your health and risk for disease, behavior is the
most single most important modifiable factor.
Wellness is a multidimensional state of being describing
the existence of positive health in an individual as
exemplified by quality of life and a sense of well-being.
- a dynamic, ever-changing, fluctuating process. It is a
lifestyle, a personalized approach to living life in a way
that allows you to become the best kind of person that
your potentials, circumstances, and fate will allow.
8 mutually interdependent dimensions of wellness:
❖ Physical ❖ Intellectual ❖ Emotional ❖ Social
❖ Spiritual ❖ Vocational ❖ Financial ❖ Environmental
Barriers to Being Physically Active Quiz- to help
identify barriers to physical activity. It also steers
participant's awareness and target strategies to improve
compliance.
Barriers to an active lifestyle
➢ lack of time ➢ social influence ➢ lack of energy
➢ lack of willpower ➢ fear of injury ➢ lack of skill
➢ lack of resources
Active Lifestyle: you do physical activity throughout the
day
Sedentary Lifestyle: type of lifestyle involving little or
no physical activity
Fitness stunts are called stunts because they are not
meant to be tests of fitness nor are, they meant to be
exercises that you do to get fit.
P.E 1: Lesson 2
Facts about heart:
✓A human heart is roughly the size of a large fist.
✓The heart weighs between about 10 to 12 ounces (280 to
340 grams) in men and 8 to 10 ounces (230 to 280 grams)
in women.
✓The heart beats about 100,000 times per day (about 3
billion beats in a lifetime).
✓An adult heart beats about 60 to 80 times per minute.
✓Newborns' hearts beat faster than adult hearts, about 70
to 190 beats per minute.
✓The heart pumps about 6 quarts (5.7 liters) of blood
throughout the body.
✓The heart is located in the center of the chest, usually
pointing slightly left.
Cardio respiratory System:
-refers to the heart, blood vessels, and blood and how they
work with the lungs and airways
-blood contains oxygen and other nutrients which your
body needs to
-body takes these essential nutrients from the blood
-at the same time, the body dumps waste products like
carbon dioxide, back into the blood, so they can be
removed
•Pulmonary Circuit: deoxygenated blood leaves the right
ventricle of the heart via the pulmonary artery and travels
to the lungs, then returns as oxygenated blood to the left
atrium of the heart via the pulmonary vein
• Systemic Circuit: oxygenated blood leaves the body via
the left ventricle to the aorta, and from there enters the
arteries and capillaries where it supplies the tissues with
oxygen, deoxygenated blood returns via veins to the vanae
cavae, re-entering the heart's right atrium
Cardiac Output
-the amount of blood the heart pumps through the
circulatory system in a minute
-the stroke volume and the heart rate determine the
cardiac output (CO = SV x HR)
-a normal adult has a cardiac output of 4.7 liters of blood
per minute
Stroke Volume
-the amount of blood put out by the left ventricle of the
heart in one contraction
-stroke volume and the heart rate determine the cardiac
output
Heart Rate -also known as pulse, is the number of times a
person's heart beats per minute
- normal heart rate varies from person to person, but a
normal range for adults is 60 to 100 beats per minute
(Mayo Clinic)
-a normal heart rate depends on the individual, age, body
size, heart conditions. whether the person is sitting or
moving, medication use and even air temperature
-getting fitter lowers the heart rate. by making heart
muscles work more efficiently.
-a well-trained athlete may have a resting heart rate of 40
to 60 beats per minute (American Heart Association)
Assessing Cardiorespiratory Endurance
-body’s ability to deliver oxygen effectively to working
muscles so that an individual can perform physical activity
-efficient functioning of the cardiorespiratory system is
important for the efficient distribution of oxygen and
nutrients as well removal of wastes from the body
-the more efficient the cardiorespiratory system, the
greater the amount of physical activity an individual can
perform before tiredness occur
Vo2 Max -best quantitative measure of cardiorespiratory
endurance
-maximum amount of oxygen your body can transport and
utilize during maximum exercise
-if you have good Vo2max, your body can better handle
aerobic fitness activities that require a lot of oxygen intake
(ex. running, swimming)
-tests measuring V02 max require advanced and expensive
equipment, the supervision of highly trained personnel
and time
Assessments
-McArdle Step Test (or Queens College Step Test or 3
minute step test) - requires you to step up and down a
bench that is 16.25 in. (41.25 cm) high for three minutes.
-Rockport I-mile Walk Test - common aerobic fitness test
for those of low fitness level. It is recommended for those
individuals who are unable to run and/or have injury.
Others:
-1.5 mile run test
-12-minute walk/run test (Cooper test)
- 20-minute shuttle run test
Assessing Exercise Intensity
-Heart Rate - Rate of Perceived Exertion
-Talk Test - Metabolic Equivalent (MET)
-Caloric Expenditure
Heart Rate -Carotid Artery -Radial Artery
-most common indicator for your body’s reaction to exercise
-When performing low-to-moderate exercise, there is a
linear relationship between heart rate and oxygen
consumption.
220 minus(-) age = maximum heart rate

Maximum heart rate minus(–)resting heart rate

Rate of Perceived Exertion

❖way of measuring physical activity intensity level
❖perceived exertion is how hard you feel like your body is
working

Talk Test -developed to be an informal, subjective

method of estimating appropriate cardiorespiratory
exercise intensity
-The method entails maintaining an intensity of exercise
at which conversation is comfortable
-ability to closely reflect actual heart rate and Vo2 levels
-useful in determining a "comfort zone" of aerobic
intensity

Equivalent (MET) -defined as the caloric consumption of

an active individual compared with the resting basal
metabolic rate at rest
-1 metabolic equivalent (MET) is defined as the amount
of oxygen consumed while sitting at rest = 3.5 ml 02 per
kg body weight x min.
-used during Exercise Stress Testing (EST) as an
estimate of functional capacity

Caloric Expenditure

-Calories are used to measure the cost of energy or

energy expenditure of physical activity.
-The more work we do, the more energy we expend and
the more calories we use.
-The calories that we need each day depend on our sex,
age, and activity level
-it is recommended that we expend approximately 150 to
400 calories (kcal) per activity session (ACSM, 2010)
-the weekly goal for caloric expenditure would be
between I000 and 2000 kcal
P.E 1: Lesson 3 Skeletal Muscle

Muscular System  Epimysium - Each muscle is wrapped in a sheath of

dense, irregular connective tissue
 Muscles make up approximately 40 percent of total
weight.  Fascicles - muscle fibers are organized into bundles

 The heart is the hardest-working muscle in the body. It  Perimysium - surrounded by a middle layer of
pumps 5 quarts of connective tissue

blood per minute and 2,000 gallons daily.
 The gluteus maximus is the body’s largest muscle. It is
in the buttocks and helps humans maintain an upright
posture.
 Endomysium - encased in a thin connective tissue
layer of collagen and reticular fibers
 Myofibril -the basic unit of muscle

 The ear contains the smallest muscles in the body

alongside the smallest bones. These muscles hold the Muscular Contractions
inner ear together and are connected to the eardrum. - An example of isometric contraction is when you
 A muscle called the masseter in the jaw is the assume the plank position, the core, hip, and leg
strongest muscle by weight. It allows the teeth to close muscles are contracting.
with a force of up to 55 pounds on the incisors or 200
pounds on the molars.
SLOW TWITCH ( TYPE 1)
3 Types of Muscular Tissue
 Generate less tension
•Skeletal Muscle
 More resistance
 Voluntary
 Leads to adaptation
 Long, cylindrical, multi-nucleated fibers
 Produce more energy efficiently and better resist to
 Provide force to move skeletal system fatigue
•Smooth Muscle Tissue

-Long spindle-shaped fibers FAST TWITCH (TYPE II a)

-Involuntary fibers  Fast twitch converted via endurance training Less
-Fibers located at esophagus, stomach and intestines fatigue resistance than Type II b
(organs)  Produce more muscular force than Slow Twitch  In
•Cardiac Muscle Tissue between of Slow Twitch and Type II b

 Involuntary

 Found in heart FAST TWITCH ( TYPE II b)

 Respond to demand cardiovascular system  Well suited to produce energy with anaerobic process
 Generate greater tension

 Fatigue more quickly

Properties of Skeletal Muscle
 Fast, explosive, high force activities
-Contractility

-Excitability
ASSESSING MUSCULOSKELETAL FITNESS
-Extensibility
-PUSH UP
-Elasticity
-CURL UP

-SIT AND REACH

P.E 1: Lesson 4: TRAINING PRINCIPLES AND EXERCISE
PRESCRIPTION
Principles of Exercise
• Principle of Overload
-perform more than the normal amount of exercise
-body's adaptation to this increased workload results to
changes in the fitness levels
• Principle of Specificity
-perform a definite type of exercise
-training must occur with specific muscle or body part
you are attempting to improve
• Principle of Progression
-your body should experience gradual increase in
workload
-systematically increased by altering the frequency,
duration or intensity of the exercise
• Principle of Reversibility
-use it or lose it"
-an exercise overload must be imposed on your body
systematically and continuously
• Principle of Individuality
-Individuals respond differently to exercise
-activity preferences also exert an important influence
on their continued engagement in the physical activity
• Principle of Variation
-maintains your interest and provides a change of pace
while still making progress
-helps alleviate boredom and overcome plateaus or
periods where there seems to be little progress
-manipulate the intensity of exercise, its duration or its
type from time to time
• Principle of Safety
-paramount concern in designing a fitness program
-before starting any program, you must have medical
screening (PAR-Q)
-proper exercise attire monitor carefully responses to
exercise
FITT
FREQUENCY - the first thing to set up with your workout
plan is frequency - how often will you exercise. Your
frequency often depends on a variety of factors
including the type of workout you are doing how hard
you are working your fitness level and your exercise
goals.
INTENSITY - Intensity has to do with how hard you work
during exercise. It is also how you can change the
intensity depending on the type of workout you are
doing.
TIME - the next element of your workout plan is how
long you exercise during each session time. There is not
one rule that is set on how long you should exercise.
The length of your exercise will typically depend on your
fitness level of and the type of workout that you are
doing.
TYPE - the type of exercise you do is the last part of the
FITT principle. It is an easy one to manipulate in order to
avoid overuse injuries or weight loss plateaus.
P.E 1: Lesson 5: Issues on Health and Fitness
Non-communicable Diseases
-A non-communicable disease (NCD) is a medical
condition or disease that is non-infectious and non-
transmissible among people (Urbiztondo, et. al, 2016).
According to DOH, out of every three Filipinos, one dies
before the age of 70 from a non-communicable disease
(NCD)
Cardiovascular Diseases
-The term 'cardiovascular disease' (CVD) refers to any
disease of the heart, vascular disease of the brain, or
disease of the blood vessel.
-More people die from CVDs worldwide than from any
other cause: over 17-9 million every year (VVHO).
-Of these deaths, 80% are due to coronary heart
diseases (ex. heart attack) and cerebrovascular diseases
(ex. strokes) and mostly affect low- and middle-income
countries.
Coronary Heart Disease
• caused by a lack of blood supply to the heart muscle
resulting from a progressive, degenerative disorder
known as atherosclerosis.
Common Heart Attack Warning Signs
-Pressure, tightness, pain, or a squeezing or aching
sensation in your chest or arms that may spread to your
neck, jaw or back -Nausea, indigestion, heartburn or
abdominal pain
-Shortness of breath
- Cold sweat
-Fatigue
-Lightheadedness or sudden dizziness
High Blood Pressure or Hypertension
-refers to a chronic, persistent elevation of blood
pressure
-nicknamed as "the silent killer"
- Its silence often leads to health conditions in teens and
young adults
Stroke
-occurs when the blood supply to part of your brain is
interrupted or reduced, preventing brain tissue from
getting oxygen and nutrients
-medical emergency, and prompt treatment is crucial
-early action can reduce brain damage and other
complications
Heart Failure
-sometimes known as congestive heart failure, occurs
when your heart muscle doesn’t pump blood as we as it
should
-caused by diseases that weaken heart muscle, cause
stiffening of the heart muscles
-or increase oxygen demand by the beyond the
capability of the heart to deliver adequate oxygen-rich
blood (Urbiztondo,etal, 2016).
Risk Stratification
• A best practice for exercise preparticipation screening
and it has been used broadly to determine who is safe
to start exercising and who needs to seek medical
clearance.
Unmodifiable Risk Factors
-Cardiovascular disease (CVD) is caused by a
combination of genetic and lifestyle factors.
-These are called risk factors, and many of them can be
controlled.
-Those that can't are called non-modifiable because
they are not under your control.
Modifiable Risk Factors
•Hypertension
-increases the workload of the heart, resulting in
weakening over time
-directly associated with sodium in-take (He et al.,
1999) such that the more you eat salty food, the higher
blood pressure.
•Obesity Diabetes mellitus

-a medical condition characterized by storage of excess -refers to a group of diseases that affect how your body
body fat (triglyceride) uses blood sugar (glucose)

-frequently results in hypertension, coronary artery -Glucose it's an important source of energy and brain's
disease and diabetes mellitus main source of fuel

Self-check Insulin

BMI -a hormone that comes from a gland situated behind

• simple index of weight-for height that is commonly
used to classify overweight and obesity in adults.
- person's weight in kilograms divided by the square of
his height in meters (kg/m2)
and below the stomach (pancreas)
-essential for proper metabolism of glucose and the
maintenance of glucose level in blood
Types of Diabetes

Waist to Hip Circumference -Type 1 diabetes - believed to be an autoimmune

condition
-helps screen for possible health risks that come with
overweight and obesity -Type 2 diabetes - starts as insulin resistance

-if most of your fat is around your waist rather than at
your hips, you're at a higher risk for heart disease and
type 2 diabetes
Modifiable Risk Factors
•Hypercholesterolemia (high cholesterol)
-refer to a high blood cholesterol level
-Gestational diabetes - due to insulin-blocking
hormones produced during pregnancy
Metabolic Syndrome
-not a disease but a serious health condition
-Underlying causes: obesity, physical inactivity, genetic
factors, getting Old

- Cholesterol is a waxy substance that is produced by Modifiable Risk Factors

the liver and is a component of all cells found in the
You may have metabolic syndrome if you have at least
body (Mandal, 2019).
3 of the following:
Types of Lipoprotein
-Abdominal obesity (Waist circumference of greater
Low-density lipoprotein (LDL) than 40 inches in men, and greater than 35 inches in
women)
- carries cholesterol from the liver to various parts of
the body. If the e is an excess of LDL, cholesterol can -Triglyceride level of 150 milligrams per deciliter of
assume ate in the walls of arteries and lead to blood (mg/dL) or greater
atherosclerosis.
-HDL cholesterol of less than 40 mg/dL in men or less
"bad cholesterol." than 50 mg/dL in women

High-density lipoprotein (HDL) -Systolic blood pressure (top number) of 130

millimeters of mercury (mm Hg) or greater, or diastolic
- carries excess cholesterol away from cells to the liver,
blood pressure (bottom number) of 85 mm Hg or
where it is broken down and treated as a waste
greater -Fasting glucose of 100 mg/dL or greater
product.
Smoking
- "good cholesterol."
-Cigarettes are responsible for the vast majority of all
tobacco-related disease and death around the world.
 -Smoking cigarettes is the single greatest preventable
cause of death in the world today (WHO).

Physical Inactivity

-fast-growing public health problem

- a major contributor to the rising prevalence of

overweight and obesity worldwide (WHO, 2007).

https://www.pna.gov.ph/articles/1123814

https://asiasociety.org/philippines/events/
understanding-mindanao-business-mindanao

https://www.eastasiaforum.org/2016/10/06/the-
struggle-for-peace-in-mindanao/