PE3 Q2 SEM 1 Prepared By : Christ Neil P.

Gabiosa
o FEMALES: (4.55 X weight in pounds)
MODERATE TO VIGOROUS PHYSICAL ACTIVITIES
+ (15.88 X height in inches) - (5 X age)
(MVPAS)
+ 161
PHYSICAL ACTIVITY
LIFESTYLE MULTIPLICATION FACTOR
 Refers to any body movement produced by
 1.200 = Sedentary lifestyle (little to no
skeletal muscles that increases above basal
exercise)
energy expenditure. It can improve your health
 1.375 = lightly active (light exercise 1-3
and reduce the risk of developing several
days/week)
diseases like type 2 diabetes, cancer, and
 1.550 = Moderately active (moderate exercise
cardio-vascular disease.
3-5 days/week)
 It has also an immediate and long-term
 1.725 = Very active (hard exercise 6-7
health benefits.
days/week)
 Most importantly, regular activity can improve
 1.900 = Extra active (very hard
your quality of life. A minimum of 30 minutes a
exercise/physical job
day can allow you to enjoy this benefit.
ENERGY EXPENDITURE varies per person.
BENEFITS OF PHYSICAL ACTIVITY OR EXERCISE
a. Reduce your risk of a heart attack
LIGHT INTENSITY EXERCISES
b. Have a lower blood cholesterol level  Light-intensity exercises, compared to moderate
c. Manage your weight better and vigorous activities, require the least effort.
d. Have lower blood pressure Examples
e. Lower your risk of falls 1. Walking slowly
f. Lower the risk of type 2 diabetes and some 2. Making the bed
cancers 3. Eating

TWO MAIN CATEGORIES MODERATE INTENSITY EXERCISES

1. It is an Exercise involving structured, repetitive
 Requires moderate amount of effort and
movements of the body.
noticeably accelerates the heart rate.
2. Non-exercising physical activity, such as
Examples
standing, commuting to and from school or work,
1. Hamstring stretch
or taking part in household or occupational
2. Calf stretch
chores.
3. Chest stretch
Both exercise and non-exercise physical activity can
4. Jumping rope
further be classified by the level of intensity: light,
5. Back turns
moderate and vigorous.
6. Triceps Stretch
CLASSIFICATIONS OF PHYSICAL ACTIVITIES BASED 7. Shoulder stretch
ON INTENSITY 8. Arm circles

METABOLIC RATE VIGOROUS INTENSITY EXERCISES

Is the amount of calories you would burn off in a  Require a great deal of effort that caused rapid
day while at rest. It’s one way to describe the respiration and a significant increase in heart
intensity of an exercise or activity. rate.
HOW ARE METABOLIC RATE CALCULATED? Examples
1. Push ups
RMR [Resting Metabolic Rate] 2. Running in place
 More accurate 3. Ski hops
FORMULA 4. High knee twist
o MALES: (4.55 X weight in pounds) +
PHASES OF EXERCISE
(15.88 X height in inches) - (5 X age) +
5  Each of the phases plays an important role in
helping you reach your fitness goals while
maintaining your health and safety.
PE3 Q2 SEM 1 Prepared By : Christ Neil P. Gabiosa
WARM UP
 A warm-up will warm your body and get you
ready to work out.
 It raises the temperature of your body, loosens
your muscles and warms up your joints to get
you ready for work.
WORKOUT
 Workout is an exercise or practice session
COOLDOWN
aimed at improving fitness, as in athletic
competition.
 A cool down is a vital part of your workout. It
may last 3-10 minutes, including stretches or
gentle variations of the movement you've made
during your workout.
 Is a condition that can occur when the loss of
body fluids, mostly water, exceeds the
PROTOCOLS DURING MVPA
DEHYDRATION
amount that is taken in. With dehydration,
more water is moving out of individual cells and
then out of the body than the amount of water
that is taken in though drinking.
HYPERTHERMIA
 Is elevated body temperature due to failed
thermoregulation that occurs when a body
produces or absorbs more heat than it
dissipates. Extreme temperature elevation then
becomes a medical emergency requiring
immediate treatment to prevent disability or
death.
 e. Lifting
 Is a medical emergency that occurs when
your body loses heat faster than it can
produce heat, causing a dangerously low
body temperature. Normal body temperature is
around 98.6 F (37 C). Hypothermia (hi-poe-
THURme-uh) occurs as your body temperature
falls below 95 F (35 C). This occurs when the
body begins to lose heat faster than it can be
produced.
HEAT SYNCOPE
 Heat syncope is a fainting (syncope) episode or
dizziness that usually occurs when standing
for too long or suddenly standing up after
sitting or lying. Factors that may contribute to
heat syncope include dehydration and lack of
acclimatization.
PREVENTION OF HYPOTHERMIA
a. Wear warm, multi-layered clothing with good
hand and feet protection
b. Wear warm headgear
c. If possible, change into dry clothes whenever
clothing becomes wet
d. Find appropriate shelter to stay warm.
OVEREXERTION
 This refers to the detrimental cause of
excessive training.
Physical condition usually caused by repetitive
motion, such as typing, lifting heavy objects, or
working in an awkward position. Some individuals
engage in too much physical activity. Some
exercisers and athletes often push themselves too
hard in their pursuit of high-level performance. Thus,
they are susceptible to a variety of hyperkinetic
conditions known as overload syndrome. This
condition is characterized by fatigue, irritability and
sleep problems, as well as increased risks for
injuries.
Caused from excessive effort:
a. Carrying
b. Lowering
c. Holding
d. Pulling
PE3 Q2 SEM 1 Prepared By : Christ Neil P. Gabiosa
f. Pushing