PE AND HEALTH

EXERCISE FOR FITNESS

What is the recommended level or amount of physical activity to maintain good health?

 The general idea of health promotion is to encourage Filipinos to move more

 It is recommended that teenagers engage in physical activity for at least 60 minutes every day.
 In 2008, the Food and Nutrition research Institute (FNRI) reported that 86% of Filipino High
School students in Manila fail to achieve the recommended physical activity level.
 The WHO reported similar results after the Global-School-based Student Health Survey was
conducted in 2007.
 Moreover, the global study indicated that Filipino teenagers are one of the most sedentary in
the world.

What is the recommended level or amount of physical activity to maintain good health?

 Physical activity involves any bodily movement caused by muscular contractions that result in
the expenditure of energy.
 Physical activity is usually classified according to its purpose such as occupational, transport-
related, household, and recreational.
 Many people believe that one should engage in sports and exercise to be active, which is a
misconception. In fact, sports and exercise are just part of the activities that can be classified
under recreational physical activity.
 Exercise is a planned program of physical activities usually designed to improve physical fitness
with the purpose of increasing physical fitness level.

What is the recommended level or amount of physical activity to maintain good health?

 While physical activity is different from exercise, research shows that both physical activity
and exercise can improve one’s well-being.
 It should be noted that the protection conferred by being fit is higher than being physically
active.

What are the benefits of becoming active and being physically fit?

 Physical Fitness is a condition that allows the body to effectively cope with the demands of
daily activities and still has the energy to enjoy other active leisure activities.
 Physical fitness is a broad term and has many components.
 It is inappropriate to say that a dancer is more fit than a firefighter.
 In relation to health and wellness, experts have identified several components that an
individual should maintain at an adequate level to remain healthy and reduce the risk of
premature death, disease, and injury.

HEALTH-RELATED COMPONENTS OF FITNESS

 Aerobic Capacity. It is the ability of the heart, lungs, and blood vessels to supply oxygen
and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical
exercises. (Ex. Running)
  Muscular Strength. It is the ability of the muscle to generate the greatest force. A good
strength level protects an individual from severe injuries when he/she slips or falls. (Ex.
Weightlifting)
 Muscular Endurance. It is the ability of the muscle to resist fatigue when performing
multiple repetitions of a submaximal load. It can also refer to the period of time in which a
muscle is able to hold contraction. (Ex. Abdominal Curl-Ups or Push Ups)
 Flexibility. It is the ability to move a joint without pain over its entire range of motion. It is
affected by the structure of the joints and the muscles surrounding the joint. (Ex. Sit and
Reach and Trunk Forward Flexion)
 Body Composition. It refers to the total make-up of the body using the concept of two
component model: the lean body mass and the body fat. (Ex. Waist Circumference)

IMPORTANCE OF AN ACTIVE LIFESTYLE

1. Improves bone, joint and muscle strength

2. Develops motor control and coordination
3. Helps maintain a healthy body composition
4. Improves the psychological functioning of an individual
5. Increases the efficiency of the lungs and the heart
6. Increases muscle strength and endurance
7. Protects from musculoskeletal problems such as “low” back pain
8. Possibly delays the aging process
9. Reduces the risk of cardiovascular diseases such as coronary artery disease and stroke
10. Promotes healthy cholesterol level
11. Helps regulate blood pressure
12. Decreases risk of diabetes
13. Reduces the risk of breast and colon cancer
14. Improves control over anxiety and depression
15. Builds self-esteem and social interaction

What types of exercises can be performed to derive these health benefits?

 Aerobic Exercise. It involves large muscle groups (e.g., thighs) that perform rhythmic and
continuous movement for a prolonged period of time in order to improve aerobic capacity. (Ex.
Swimming, biking, running, and dancing)
 Resistance Exercise. It requires the muscle to contract against an external load (e.g., barbell) to
improve muscular strength, muscular endurance and bone strength. (Ex. Total Resistance
Exercise TRX, Thera-Band and resistance machines)
 Stretching Exercise. It increases the elasticity of the muscles and tendons surrounding the joint
to improve flexibility. (Ex. Static stretching, ballistic stretching, and dynamic stretching)

EXERCISE PROGRAM DESIGN

Principles of Exercise Training

 Principle of Overload. It states that the body must work harder when it is used to for it to adapt.
  Principle of Progression. It states that the body should experience a gradual increase in
workload.
 Principle of Specificity. It states that the body will adapt specifically to the workload it
experienced.
 Principle of Individuality. It states that no two persons are the same and their rate of
adaptation to the same workload differs.
 Principle of Reversibility. It is another way of stating the principle of disuse.

Steps in Designing an Effective Exercise program

 Write short-term and long-term performance goals.

a. short-term (6-8 weeks)
b. long-term (6 months or more)
 Set realistic goals.
a. attainable in the given period
 Write specific goals.
a. it helps you focus on what must be done.
 Write a fitness contract.
a. a concrete commitment
b. visual reminders of goals

S – SPECIFIC

M – MEASURABLE

A – ATTAINABLE

R – REALISTIC

T – TIME

E – EXCITING

R – RECORDED