Lecture no.
3
Physical Education
(First Grading)
Lesson 2 – FITNESS AWARENESS
Facts and Fallacies on Health, Fitness, and
Exercise
1. Fallacy:Skipping meals will help you lose
weight.
Fact: When you skip meals, your body fights
back by slowing down your metabolism (the rate
at which you burn calories). You will lose
weight more efficiently if you eat several small
meals a day rather than one or two large ones.
2. Fallacy: All fat is bad for you.
Fact: Fat is the main fuel of the body.
Unsaturated fats contained in foods like nuts,
avocados, and fish are essential fats needed by
the body. They also help build hormones and
cells.
3. Fallacy: Exercise can turn fat into muscles.
Fact: Muscle and fat are two different kinds of
tissues and one can never “turn into” the other.
4. Fallacy: Healthy young individuals do not
require physical activity.
Fact: When the body is active, muscles are
improved while body fat is reduced. Through
inactivity, both young adults and adolescents
will lose health advantage.
5. Fallacy: If there is no pain during exercise,
there is no gain.
Fact: Exercise should not cause physical agony.
It is unnecessary to work out to the point of
experiencing severe pain. Moderate soreness is
to be expected if the body has not been working
specific muscles. When exercise becomes
painful, it is the sign to cease overexertion.
6. Fallacy: the more you sweat, the more you lose
body fat.
Fact: Sweating is dependent on humidity and
temperature. In cold countries, you do not sweat
profusely, but you still utilize your body fat for
energy.
7. Fallacy: As long as people work out on a
regular basis, they can eat whatever they desire.
Fact: A regular exercise and balanced diet go
hand in hand.
8. Fallacy: Getting in shape requires having a
membership in a gym.
Fact: Shaping up does not require membership
in a health club or going to a gym. Choose an
enjoyable physical activity like walking,
jogging, biking, playing tennis, swimming,
roller blading, or other safe, healthful activities
that can inspire your body to be in motion.
Factors affecting Fitness and Health
Cholesterol is a silent killer. This comes from
the food you eat. Lack of exercise upsets your body’s
chemical balance.
Arteriosclerosis is the result of building up of
cholesterol. It occurs in the most unexpected moments.
 Manifestations are:
- Difficulty for blood to circulate
properly.
- Decreasing blood supply to the
tissues, heart and other vital organs
like the brain.
- Formation of a blood clot.
- Stroke and heart attack
 Preventions:
- Proper diet
- Good exercise like brisk walking,
jogging and running
- Maintenance of your ideal weight
- Proper levels of good cholesterol or
HDL
- Low bad cholesterol or Low Density
Lipoprotein (LDL)
- Regular exercise and healthy
lifestyle
- Aerobic activities
Dr. Powers’ 12 Tips for Weight Control
1. Eat whole and fresh fruit rather than processed
food.
2. Stock up on carbohydrates and cut down on fats.
3. Eat your fruits whole rather than in juice forms.
4. Avoid too much salt.
5. Avoid alcohol.
6. Take your vitamins.
7. Eat more fiber.
8. Exercise daily or regularly.
9. Reduce stress to lose weight.
10. Eat smaller, more frequent, meals to keep your
body from storing excess calories or fat.
Active Recreation Fitness
Healthy Lifestyle Guidelines
1. Perform around 20-30 minutes of moderately
physical activity of most days of the week. It can
be an accumulation of minutes for each day.
2. Eat a healthy breakfast every day.
3. Manage stress effectively.
4. Get 7 to 8 hours of sleep per night.
5. Perform single flexibility exercise involving all
joints of the body.
6. Eat a healthy diet that is rich in whole-wheat
grains, fruits and vegetables and is low in
saturated fat.
7. Do not use tobacco in any form and avoid
second hand smoke.
8. Maintain your recommended body weight
through adequate nutrition and exercise.
9. Have at least one close friend or relative in who
you can confide in and whom you can express
your feeling openly.
10. Be aware of your surroundings and take personal
safety measure at all times.
Weight Loss Strategies
1. Make a commitment to change.
2. Incorporate exercise into the program. Tips to Enjoy your Daily Walking Routine
3. Avoid automatic eating.  Pass the talk test
4. Stay busy.  Walk before you run
5. Try “Junior Size” instead of “Supersize”.  Wear bright clothing
6. Eat slowly and at the table only.  Warm – up before you walk and cool
7. Cut unnecessary items for your diet. down after
8. Do not serve more food than you should eat.  Change your route
9. THINK POSITIVE!   Listen to music while you walk
 Join walking club
Health Consequence or Excessive Body Weight
1. High blood pressure
Factors in choosing an activity
2. Two types of diabetes
1. Your age
3. Congestive heart failure
2. Weather
4. Obstructive sleep apnea
3. Time of day available for exercise
5. Respiratory problems
4. Availability of funds for special equipment
6. Poor female reproductive health
5. Opportunity for combining exercise with
7. Psychological disorders
recreational interest
8. Shorten life expectancy
6. Your preference
9. Decrease quality of life
10. Gallbladder disease
Exercise- is a pleasant diversion from routine and also
11. Stroke
relieves tension.
12. Gout
-Long life expectancy and the desire to perform well are
among the reasons why people exercise.
The Good Dose of Exercise (FITT Principle)
F – requency
Physical benefits of Exercise
I – ntensity
1. It develops muscular strength, endurance,
T – ime
flexibility and enhances proper growth of bones.
T – ype
2. It improves blood circulation and efficiency of
the lungs to supply oxygen.
Fitness Walking
3. It improves the functioning of body tissues.
Walking is generally considered as a moderate
4. It helps control body weight and develops firmer
physical activity, but it is effective in promoting
body contour.
metabolic fitness and overall health.
5. It strengthens bones.
6. It reduces fatigue at the end of the day.
19 Benefits of Walking
7. It enhances work, recreation and performance.
1. Helps with weight management.
8. It improves posture and body mechanics.
2. Accessible to everyone.
3. Doesn’t require special equipment.
Psychological Benefits
4. One of the easiest ways to get more active.
1. Stress reduction- exercise makes one more
5. Reduces symptoms of depression and anxiety.
emotionally stable, promotes greater confidence
6. A low impact exercise.
and improves self worth.
7. Lower low-density lipoprotein (LDL)
2. Feeling of well being- exercise enhances
cholesterol (bad cholesterol)
potentials, reduces depression, makes one more
8. Raises high-density lipoprotein (HDL)
efficient when working, and produces a feeling
cholesterol (good cholesterol)
of accomplishment.
9. Lower blood pressure
10. Reduces the risk of some cancers
Intellectual Benefits of Exercises
11. Reduces the risk and or aids with the
1. It improves ones cognitive functioning.
management of 2 types of diabetes
2. It reduces the risk of developing
12. Reduces the risk of heart attack
dementia( Cognitive and cognitive impairment)
13. Helps maintain strong bones
3. It reverses alcohol-induced brain damage.
14. Less likely to lead to injuries
15. Reduces stress
16. Reduces the risk of heart disease
17. You don’t have to pay for it
18. Builds aerobic fitness
19. Helps maintain lean muscle tissue