MAPEH REVIEWER

PHYSICAL EDUCATION

-Is an integral part of the educational program designed to promote the optimum
development of the individual physically, mentally, socially, and emotionally through total
body movement on the performance of properly selected physical activities.

HEALTH
-Is optimal well- being that contributes to quality of life. It is more than freedom from
disease and illness, though freedom from diseases is important to good health.

EXERCISE

-Physical activity done for the purpose of getting physically fit.

HYGIENE

-The system or practice of principles or rules designed for promotion and maintenance of
health and cleanliness

2 COMPONENTS OF PHYSICAL FITNESS

 Health Related Component

- fitness component that are prescribed to improve individual's health.
 Skill-related Component
- fitness components important for success in skills in skillful activities and athletic
events.

HEALTH RELATED COMPONENTS:

1. Body composition
-refers to proportion of lean body mass to fat body mass.
example: BMI (BODY MASS INDEX)
Lean Mass
 Muscles
 Bones
 Tendons
 Ligaments
 Organs

2. Cardiovascular endurance
-is the ability of the lungs, heart, and blood vessels to have adequate amounts of oxygen to
the cells to meet the demands of prolonged physical activity.
Examples:
Jogging, 3 Minute Step Test, 12 Minute Walk Test.
Cardiovascular endurance is sometimes called cardiorespiratory endurance.
3. Muscular strength
-The ability of a muscle to exert force for a brief period of time.
Examples: curl-ups,push-ups,pull-ups,weight lifting,plank

4. Muscular endurance
-The ability of a muscle to repeat a movement for an extended period of time.
Examples: curl-ups,push-ups,pull-ups,weight lifting

5. Flexibility
-the ability of the muscles and joints to go through a full range of motion.
Examples: Sit and Reach, Zipper Test

SKILL- RELATED COMPONENTS

1. Agility
-the ability of an individual to quickly shift or change direction of the body from one point to the other.
Examples: Hexagon agility test, Shuttle Run

2. Balance
-the ability to stay in equilibrium in relation to changes in body position. it maybe static or dynamic.
static balance is the kind of balance demonstrated in stationary position.Dynamic balance is demonstrated
while the body is moving.
Example: One Leg Stand,Stork Balance

3. Coordination
- is the integration with hand and/or foot movements with the input of the senses.
- Coordination can only be sharpened with practice.
Example: Paper Juggling

4. Speed
-the ability to perform a task or move from one point to another in the shortest possible time.
Example: 40 meter sprint

5. Power
-the ability to perform one maximum effort in the shortest possible time. it is the product of both strength
And speed
Example: Standing Long Jump

6. Reaction time

-the amount of time it takes to respond to a stimulus

Example: Paper Drop,Stick drop test
 BMI CLASSIFICATION

BELOW 18.5 UNDERWEIGHT

18.5- 24.9 NORMAL

25.0-29.9 OVERWEIGHT

30.0- ABOVE OBESE

FORMULA:

BMI= W(KG)
H(M)^2

PRINCIPLES OF FITNESS TRAINING

PRINCIPLES OF OVERLOAD:
Is the most basic of all fitness training principles. It specifies that you must perform physical
exercise than normal amounts to get an improvement in physical fitness and health benefits.
PRINCIPLE OF SPECIFICITY:
indicates that you must train a specific energy system and specific muscle groups in order for
them to improve.
PRINCIPLE OF PROGRESSION:
indicates that load could be increased gradually overtime effective and safe for best results. An
individual training to gain cardiorespiratory endurance may begin in an exercise program by
jogging 2 kilometers at a moderate intensity. The next week the individual could increase
distance to 2 ½ kilometers while still working at the same level of intensity.
PRINCIPLE OF VARIATION:
variations lessens boredom and overcome periods where there seem to be little progress.
Alternating hard workouts with easier workouts, and running in different locations within the
community are some ways to introduce variability into one’s fitness program.
PRINCIPLE OF RECOVERY:
the body needs time to adapt to the demands placed on it. Incorporating time to rest into the
fitness program aids the body in this effort.

A well-designed personal physical activity plan will outline how often, how long, and how hard
a person exercises and what kind of exercises are selected.

FITT principle is a formula in which each letter represents a factor important for determining
the correct amount of physical activity. The exercise frequency, intensity, time and type (FITT
PRINCIPLE) are key components of any fitness plan or routine.

FITT PRINCIPLE
FREQUENCY
refers to the number of exercise sessions per week; for example, three to five time per week.
INTENSITY
is the degree of effort or exertion put force by an individual during exercise.
TIME
is the duration of the length of the activity, such as 40 minutes of exercise is how long an
exercise must be performed to be effective.
TYPE
is the mode of exercise being performed. The selection of the exercise should be guided by the
fitness goals to be achieved.
Heart Rate
is counted by putting slight pressure on any artery in the body where pulsations can be felt.
 The pulse rate or heart rate is the number of times the heart beats per minute.

When your are calm and relaxed, your pulse is slower; and that is your resting heart rate

HOW TO MEASURE RESTING HEART RATE (RHR)

Resting Heart Rate should be measured first thing in the morning with your index and middle
finger and a stop watch. Put your middle and index finger to either your radial artery on your
wrist or your carotid artery in your neck. Once you find your pulse, count how many beats
beats occur in 10 seconds, and multiply this by 6.
RESTING HEART RATE
Example:
Body parts where pulse is located 11 (beats in 10 seconds)x 6 = 66 bpm
MAXIMUM HEART RATE (Hrmax)
Is the fastest and hardest your heart can ,or the fastest that your heart can beat when doing
activity.

FORMULA: Hrmax = 220- age

Example:
220-12= 208 bpm

THR
is a desired rage of heart rate reached during aerobic exercise which enables one’s heart and
lungs to receive the most benefit from a workout. In this method, there is an element called
intensity which is expressed as a percentage. The THR can be calculated as a range of 65-85%
intensity.

TARGET HEART RATE CALCULATION:

220- YOUR AGE =_________

EXAMPLE : 220- 12 = 208 bpm

208 x .65= 135.2 bpm in lower limit

208 x .85= 176.8 bpm in upper limit

Target Heart Rate ( RHR) = 135.2-176.8 bpm

A 17 yrs. old gymnastic player with a resting heart rate of 92.

SOLVE FOR THE THR

220-17=203bpm

203x.65= 131.95 (lower limit)

203x.85=172.55 (upper limit)

THR= 131.95-172.55 bpm

A 12 yrs. old volleyball player with a resting heart rate of 72.

SOLVE FOR THE THR

220-12=208bpm

208x.65= 135.2 (lower limit)

203x.85=176.8 (upper limit)

THR= 135.2-176.8 bpm

 CONSUMER HEALTH
CONSUMER
-anyone who uses a service or a product
CONSUMER HEALTH
-a science concerned with helping you select heath products and services wisely
A WISE CONSUMER
-A wise consumer must consider other sales, not just focus on one. Must be able to buy the basic and
important needs, that you need on a daily life. A consumer health must check the quality of a product and
how to understand, to manage it, as well as to use it.

BENEFITS OF A WISE HEALTH CONSUMER

1. Save you money, time and increases your satisfaction.
2. Protect you heath

KIND OF CONSUMERS
1. SPENDTHRIFT (also profligate or prodigal) is someone who is extravagant and recklessly
wasteful with money, often to a point where the spending climbs well beyond his or her means.
"Spendthrift" derives from an obsolete sense of the word "thrift" to mean prosperity rather than
frugality, so a "spendthrift" is one who has spent their prosperity.

2. The second type of consumers are just opposite to the first. They do not want to spend money
even for buying food articles. They always go for cheap variety and thereby suffer from ill health.
They are called CLOSE-FISTED CONSUMERS.

3. There are some consumers who have the habit of wasting everything. For example they do not
switch off the lights or close the taps. They throw away good food. Consumers of this group are
called WASTEFUL CONSUMERS

4. Some consumers are in the habit of buying in large quantities based on rumors. If somebody
says that from tomorrow petrol or sugar will not be available, they will buy in large quantities and
hoard them. These consumers are called PANIC BUYERS.

5. Whenever you see an attractive advertisement or special offers you are tempted to buy that
product. You will not think before spending on such product. If you have this habit, you are called
IMPULSIVE BUYER.

6. But there is one group of consumers who purchase only if they are able to pay. They make a list
of what to buy, when to buy, where to buy and how much to buy. They know what they need and
what they want. They are called INTELLIGENT CONSUMERS.

7. BARGAIN ADDICT CONSUMER– consumer that only buys sale or bargain products.

BASIC RIGHTS AS A CONSUMER

1. The right to safety, consumers are protected from dangerous products
2. The right to be informed. Consumers the protected from misleading advertising
3. The right to choose. Consumers have the right to make their own choices
4. The right to be heard. Consumers can speak out when they are not satisfied
 FACTOR THAT INFLUENCE YOUR PURCHASE
1.PRICE
-which most more?
2. CONVENIENCE
-we pay more for convenience
3.FAMILY AND FRIENDS
-this people influence the decision you make about products
4.QUALITY
- Obviously ,you want to have a best qualityBetter quality maybe expensive
5.ADVERTISING
The way in which manufacturers gain your attention can persuade you to buy a product.

NUTRITION

Process of providing the food necessary for health and growth

THERAPHY

Treatment of someone or physical illness without using drugs or operations

DIETITIAN

Food and nutrition expert

Medical nutrition therapy (MNT) or Nutrition Therapy is a therapeutic approach to treating medical conditions

and their associated symptoms via the use of a specifically tailored diet device and monitored by a medical
doctor physician or registered dietitian nutritionist (RDN). The diet is based upon the patient's medical record,
physical examination, functional examination and dietary history.

 The role of MNT when administered by a physician or dietitian nutritionist (RDN) is to reduce the risk of
developing complications in pre-existing conditions such as type 2 diabetes as well as ameliorate the
effects any existing conditions such as high cholesterol. Many medical conditions either develop or are
made worse by an improper or unhealthy diet.

Research has shown that digestion happens no matter what order food is eaten. Digestion begins in the mouth
by chewing food to break it down. The stomach acids further break the food down which passes to the
intestines, and nutrients from the broken up foods are absorbed and used by the body.

What is the proper way to chew food?

Before you go and bite off more than you can chew, here’s how you should be chewing your food.

 First of all, don’t overload your spoon or fork. If it’s falling off the sides that’s too much.
 Chew with your mouth closed, with your tongue moving the food from side to side and your jaw
rotating slightly.
 Chew slow and steadily, counting to 32 with each bite. We don’t expect you to count 32 times, but just
ensure the food in your mouth loses all of its texture before swallowing.
 Wait until you’ve finished the food in your mouth before drinking fluids. Drinking too much fluid while
eating can actually slow the digestive process by diluting enzymes in the body which break down food.
  Did you know?
An estimated 45 million Americans go on a diet each year and Americans spend $33 billion
each year on weight loss products. Yet, nearly two-thirds of Americans are overweight or
obese. Obesity is a chronic disease that requires lifelong treatment and medical care.
THAT IS 13.76% OF THEIR POPULATION

 Normally, individuals obtain the necessary nutrients their bodies require through
normal daily diets that process the foods accordingly within the body. Nevertheless,
there are circumstances such as disease, distress, stress, and so on that may prevent
the body from obtaining sufficient nutrients through diets alone. In such conditions,
a dietary supplementation specifically formulated for their individual condition may
be required to fill the void created by the specific condition. This can come in form
of Medical Nutrition.

ADVANTAGES
The following advantages come with medical nutrition:
-Medical nutrition can benefit people with various medical conditions such as cancers, Chronic
obstructive pulmonary disease (COPD), Diabetes mellitus, Eating disorders and etc.
-It is often very effective in treating type 1 or type 2 diabetes.
-It can help one to live better at any age.

DISADVANTAGES
The following are some disadvantages of medical nutrition:
-A patient may need to follow a strict diet to see benefits while using a medical nutrition plan.
-Some forms of medical nutrition can be very expensive. A poor patient may not afford such.

Just a reminder: