PHYSICAL EDUCATION (TUESDAY 8:00 AM - 10: 00 AM)

INSTRUCTOR: GAY D. NINAL

Physical activity - refers to all movement.

Physical Activity Ex: Walking, running, dancing, swimming, yoga, and gardening

Types of activity

Aerobic activities make you breathe harder and healthier your heart and blood vessels.
These include:

Walking, Dancing, Swimming, Water aerobics, Jogging, and running

Aerobic exercise classes, Bicycle riding (stationary or on a path)

Some gardening activities, such as raking and pushing a lawn mower Tennis

Golfing (without a cart)

Flexibility-enhancing activities ensure a good range of motion in the joints. Loss of

flexibility can be a predisposing factor for physical issues, such as pain syndromes
or balance disorders. Gender, age, and genetics may all influence the range of motion.
Flexibility exercises include:

Stretching

Yoga

Tai Chi or Qi Gong

Pilates

Muscle-strengthening activities build up your strength. These activities work all the
different parts of the body—legs, hips, back, chest, stomach, shoulders, and arms—a
nd include:

Heavy gardening (digging, shoveling)

Lifting weights

Push-ups on the floor or against the wall

Sit-ups

Working with resistance bands (long, wide rubber strips that stretch)
Pilates

Physical fitness- refers to the ability of your body systems to work together efficie
ntly to allow you to be healthy and perform activities of daily living.

2 TYPES OF PHYSICAL FITNESS

HEALTH-RELATED PHYSICAL FITNESS-(1) body composition, (2) flexibility, (3) muscular s

trength, (4) muscular endurance, and (5) cardiorespiratory endurance.

SKILL-RELATED PHYSICAL FITNESS- 1. agility, 2. balance, 3. coordination, 4. speed, 5.

power, and 6. reaction time.

7 Types of Physical Fitness

Cardiorespiratory Endurance

Muscular Endurance

Muscular Strength

Flexibility

Body Composition

Speed

Physical Intelligence.

The phases of your exercise

; warmup, conditioning and cool down.

WHY PHYSICAL ACTIVITY IS IMPORTANT? (any movement uses energy)

-Being physically active can improve your brain health, help manage weight, reduce th
e risk of disease, strengthen bones and muscles, and improve your ability to do every
day activities.

WHY PHYSICAL FITNESS IS IMPORTANT? (ability to work everything you do)

-It improves respiratory and cardiovascular health and overall health.

BENEFITS OF PHYSICAL FITNESS.

LOWER BLOOD PRESSURE

REDUCE HEART PROBLEMS

LOWER CHOLESTEROL

HOW TO COMPUTE BMI?

BMI- BODY MASS INDEX

EXAMPLE: WEIGHT -30

HEIGHT- 120

1.20 X 1.20 = 1.44

30 / 1.44 = 20.83 -BMI

BODY MASS INDEX

<18,5 - UNDERWEIGHT

18,5-24,9 NORMAL

25-29,9- OVERWEIGHT

30-34,9- OBESE

35<- EXTREMELY OBESE

LESSON 2: HEART RATE ZONES

HRR- Heart Rate Reserve

MAX-HR- Maximum Heart Rate

T-HR- Target Heart Rate

BPM- Beat Per Minute

HOW TO COMPUTE THR?

FORMULA: 220 - AGE = HRmax

HRmax - RHR = HRR

HRR x (the percent you want to train) + RHR = THR

ASSUMING A RESTING HEART RATE OF 68 bpm. 29-year-old and a 70% training rage.

SOLUTION:

220 - 29 = 191

191- 68 = 123

123 x 70% = 86 + 68 = 154 bpm

NEXT WEEK.....

-QUIZ

-ACTIVITY

-ASSIGNED REPORTINGS