Health Optimizing

Physical Education

Lecture Content
 M1: The Healthiest and Fittest ME
 M2: Set Fitness Goal
 M3: Engaging in Moderate to Vigorous Physical Activity
 Describe the change in minerals components and texture of rocks due to
change in pressure and temperature
 Healthiest and Fittest ME

Health related Fitness

 This is mostly related to maintaining functional health and preventing sickness. Regular
health-related workout helps you manage your weight and avoids illnesses, enhances mood,
increases energy, and encourages better sleep

HEALTH RELATED FITNESS COMPONENTS:

o Combination of all the tissues that make up the body such as bones,
muscles, organs, and body fat.
2.
o Ability of the heart, lungs, blood vessels, and blood to work efficiently and
to supply the body with oxygen.
3.
o Ability to use your joints fully through a wide range of motion.
4.
o Ability to use muscles for a long period of time without tiring.
5.
o Ability of muscles to lift a heavy weight or exert a lot of force one time

SKILL RELATED FITNESS COMPONENTS:

o Ability to change body positions quickly and keep the body under control
when moving

o Ability to keep the body in a steady position while standing and moving

o Ability of the body parts to work together when you perform an activity

o Ability to combine strength with speed while moving

o Ability to move quickly once a signal to start moving is received

o Ability to move all or a part of the body quickly

 Specific Components of Physical Fitness

o The ability of the individual to change direction or position in space with

quickness and lightness of movement while maintaining dynamic balance.
2.
o The ability to control organic equipment neuro-muscularly; a state of
equilibrium.
3.
o The ability to integrate the body parts to produce smooth motion.
4.
o The ability to sustain long continued contractions where a number of
muscle groups are used; the capacity to bear or last long in a certain task
without undue fatigue.
5.
o The quality of plasticity, which gives the ability to do a wide range of
movement.
6.
o It refers to the soundness of the heart and lungs which contributes to the
ability to resist disease.
7.
o The ability of the muscles to release maximum force in the shortest period
of time.
8.
o The ability to make successive movements of the same kind in the shortest
period of time.
9.
o The capacity to sustain the application of force without yielding or
breaking; the ability of the muscles to exert efforts against resistance.

Physical Activity and Exercise

 Activities done by the skeletal muscles that utilize energy is called Physical Activity.
 Activities you are doing at home or in school are considered to be physical activity. It is
classified into 4 domains: occupational, domestic, transportation, and leisure time.

o Activities you do at work: lifting computers and books, going to your friend’s desk,
preparing lunch at the pantry.

o These are the activities you do at home. Washing clothes and dishes, gardening,
carpentry, baking or cleaning the house.

o These are the activities that involves travelling. Riding a jeepney, tricycle,
motorcycle, or bikes
 o These are the activities you do during recreational activities.
Playing, swimming, hiking or craft making

EXERCISE
- planned, structured, repetitive bodily movements that someone engages in for the purpose
of improving or maintaining physical fitness or health.

Aerobic, Muscle-strengthening, and Bone-

strengthening Activity
AEROBIC
- Aerobic activities, also called endurance activities, are physical activities in which people
move their large muscles in a rhythmic manner for a sustained period

MUSCLE-STRENGTHENING ACTIVITY
- This kind of activity, which includes resistance training and lifting weights, causes the body’s
muscles to work or hold against an applied force or weight.

BONE-STRENGTHENING ACTIVITY
- This kind of activity (sometimes called weight-bearing or weight-loading activity)
- produces a force on the bones that promotes bone growth and strength.

Barriers to Physical Activities

1. Lack of Time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions
 Eating Habits
Eating Habits
- (or food habits) refers to why and how people eat, which foods they eat, and with whom
they eat, as well as the ways people obtain, store, use, and discard food.

INFLUENCES ON FOOD CHOICES

o Differences in likes and dislikes concerning foods

o encouragement to eat, exposure to a food, family customs and rituals, advertising,
and
personal values.

o Guidelines regarding acceptable foods, food combinations, eating patterns, and

eating behaviors
o Compliance with these guidelines
creates a sense of identity and belonging for the individual

o Individuals sharing a common culture and influence each other’s behaviors and values
o A person's membership in particular peer,
work, or community groups impacts food behaviors

o As a member of such religion, it will affect a food choice and behavior

- Money, values, and consumer skills all affect what a person purchases. The price of a
food, however, is not an indicator of its nutritional value. Cost is a complex
combination of a food's availability, status, and demand.

o foods that are commonly grown within a specific region frequently become a part of
the local cuisine

o Food availability and trends

o Food laws and trade agreements affect what is available within and across countries
o Affect food prices
o Food laws determine what consumers know about the food they purchase

IMPROVING Eating Habits

- REFLECT on all of your specific eating habits, both bad and good; and, your common
triggers for unhealthy eating.
- REPLACE your unhealthy eating habits with healthier ones
- REINFORCE your new, healthier eating habits
 Health/Skill Related Fitness Test
HEALTH / SKILL RELATED
TEST
FITNESS TEST
Body Mass Index
Body Composition 𝑊𝑒𝑖𝑔ℎ𝑡 (𝑖𝑛 𝑘𝑖𝑙𝑜𝑔𝑟𝑎𝑚)
𝐻𝑒𝑖𝑔ℎ𝑡 (𝑖𝑛 𝑚𝑒𝑡𝑒𝑟𝑠)2
Flexibility Zipper Test
Cardiovascular
3-Minute Step Test
Endurance
Strength Push Ups
Speed 40-Meter Sprint
Power Standing Long Jump
Agility Hexagon Agility Test
Reaction Time Stick Drop Test
Coordination Juggling
Balance Stork Balance Stand Test
 Set Fitness Goals

Principles of Physical Activity

HEALTH RELATED FITNESS COMPONENTS:

- doing “more than normal” for improvement to happen

- boost fitness, strength, or endurance.
- Workload is extended accordingly
- Applying this principle will cause long-term adaptations, enable the body to figure more
efficiently to deal with higher level of performance.
- FITT
o FREQUENCY – increasing the number of times you train per week
o INTENSITY – increasing the problem of exercise, increasing the difficulty
o TIME – increasing length of training for every session
o TYPE – increasing intensity or type of training

- Continually increased
- Gradual and systematic increase within workload over a period of time will lead of
improvement in fitness without risk of injury
- Stresses the requirement for correct rest and recovery

- Exercising a specific piece or component of the body primarily develops that part
- To become better at an exercise, it is a need to perform that exercise

- Development, benefits, changes achieved from overload will last as long as training is
continuous
- Detraining effect will be reversed once training is resumed.
- Effect of training will be lost if training is discontinued.
 F.I.T.T. Principle of Physical Activity
F.I.T.T. PRINCIPLES
FACTOR DEFINITION
Frequency Number of meeting in a week
Intensity Effort level of the exercise
Time Period covered in an exercise session
Type Kind of activity

FREQUENCY
Cardio - Moderate exercise: five or more days every week
- Intense cardio: three days every week
Strength - 2-3 non-consecutive days a week
- Should be 1-2 days between sessions

INTENSITY

Cardio - Steady state workouts: moderate intensity

- Interval training: high intensity for a shorter period of time
Strength - Beginner: use lighter weight, do fewer sets with higher repetitions
(2 or 3 sets of 12 to 20 repetitions)

TO GET TARGET HEART RATE:

1. Get the Maximum Heart Rate
MHR = 220 – (your age)
MHR = ___

2. Determine the Heart Rate Reserve.

HRR = MHR – (resting heart rate)
HRR = ___

3. Take 60% and 80% of the HRR

a. 60% HRR = ___
b. 80% HRR = ___
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range.
a. 60% HRR ___ + ___
= ___ beats per minute
b. 80& HRR ___ + ___
= ___ beats per minute
TIME
Cardio - 30-60 MINUTES
Strength - 1 hour of lifting weights

TYPE
Cardio - Dancing
- Running
- Walking
- Jogging
- cycling
Strength - dumbbells
- barbells
- machines
- to work muscles

THINGS THAT MAY HAPPEN AFTER A FEW WEEKS OF WORKOUT

- Burn fewer calories
- Weight loss
- Boredom sets in

UTULIZE 1 OR MORE OF FITT PRINCIPLE:

- Change frequency by adding day of jogging or walking
- Change intensity by adding some running intervals or walking faster
- Changing the time spent jogging each workout day
- Changing type by dancing cycling or running

PART OF AN EXERCISE PROGRAM

- EXERCISE OR WORKOUT LOAD: program of activities that would stimulate the beneficial
adaptation when performed regularly.
- WARM UP: essential prior to actual workload as it prepares the body for more strenuous
activity and increases blood flow to working muscles without an abrupt increase in lactic
acid accumulation.
o 5 to 10 minutes
- COOL DOWN: after workout; permits the pre-exercise heart rate and blood pressure for a
gradual recovery. It is most vital for competitive endurance athletes.
o 5 to 10 minutes
METHODS FOR ASSESSING AEROBIC INTENSITY
- Metabolic equivalents (METS) express aerobic intensity as Ml PER KG PER MIN OF
OXYGEN BEIN GCONSUMED
- Energy expenditure while sitting at rest: 1MET

WALKING

- Light <3METS
o Walking slowly around home, store or office = 2.0
- Moderate 3 to<6METS
o Walking -5 km/h =3.3
o Brisk walking at -6 km/h = 5.0
- Vigorous > or equal to 6METS
o Walking at very brisk pace (~7 km/h) = 6.3
o Jogging at 8 km/h = 8.0
o Jogging at 10 km/h = 10.0
o Running at 11 km/h = 11.5

HOUSEHOLD CHORE AND OCCUPATION

- Light <3METS
o Sitting — using computer work at desk using light hand tools = 1.5
o Standing performing light work such as making bed, washing dishes or preparing
food = 2.0–2.5
- Moderate 3 to<6METS
o Cleaning — heavy washing windows or car = 3.0
o Sweeping floors or carpet, vacuuming, mopping = 3.0–3.5
- Vigorous > or equal to 6METS
o Shoveling, digging ditches = 8.5
o Carrying heavy loads such as bricks = 7.5

LEISURE AND SPORTS

- Light <3METS
o Arts and crafts, playing cards = 1.5
- Moderate 3 to<6METS
o Badminton — recreational = 4.5
o Cycling — on flat: light effort (16–19 km/h) = 6.0
o Golf — walking pulling clubs = 4.3
o Table tennis = 4.0
o Tennis doubles = 5.0
o Volleyball — noncompetitive = 3.0–4.0
o Swimming leisurely = 6.0
- Vigorous > or equal to 6METS
o Basketball game = 8.0
o Cycling — on flat moderate effort (20–22 mph) = 8.0; fast (23–26 mph) = 10
o Football — casual = 7.0; competitive = 10.0
o Swimming — moderate/hard = 8–11
 o Tennis singles = 8.0

Engaging in Moderate to Vigorous

Physical Activity

Aerobic Exercise
AEROBIC EXERCISE
 - Any physical activity that makes you sweat, causes you to breathe harder, and gets your
heart beating faster compared to when you are at rest
- Strengthens heart and lungs and trains your cardiovascular system to manage and deliver
oxygen more quickly and efficiently throughout your body
- Uses large muscle groups
- Rhythmic in nature
- Maintained continuously for at least 10 minutes

Techniques in getting BPM

- APICAL SITE
o Taken at the apex of the heart and can sometimes be felt very clearly by placing the
heel of the hand over the left side of chest
- CAROTID PULSE SITE
o From the carotid artery just beside the larynx using light pressure from the tips of
the pointer and middle fingers
o Never check both carotid arteries at the same time
- RADIAL PULSE SITE
o From the radial artery at the wrist, in line with the thumb, using tips of the pointer
and middle fingers
- TEMPORAL PULSE SITE
o Obtained from the left or right temple with light pressure from the tips of the pointer
and middle fingers

AEROBIC FITNESS
- Ability of the body’s cardiovascular system to supply energy during continuous physical
activities such as biking and running.
- Decreases risks of heart disease, stroke, high blood pressure, type II diabetes and some
cancers
- Such as walking at a brisk pace, swimming, jogging, dancing, etc.

MUSCULAR STRENGTH
- Ability of the muscles to exert a force during an activity such as lifting weights
- Involve using muscles to work against a resistance such as body weight, elastic bans or
weights

BONE-STRENGTHENING EXERCISE
- Produces a force on the bone
- Force is usually produced by impact with the growth in children and healthy maintenance
for adults
- Jumping, walking, weight lifting
RESISTANCE TRAINING
- Helps increase muscular strength and endurance
- Increases lean muscle mass

CIRCUIT TRAINING
- Alternating between several exercises that target different muscle groups

FLEXIBILITY EXERCISES
- Stretch your muscles and may improve your range of motion at your joints
- Improve flexibility and reduce your risk of injury during sports and other activities

STATIC STRETCHING
- Most often recommended for general fitness
- Performed with warm muscles, such as after a warm-up or at the end of a workout
- Two types:
o ACTIVE STATIC
 Used in yoga and martial arts
 Held by the strength of agonist muscles
o PASSIVE STATIC
 You hold the limb to perform the stretch without any assistance such as a bar
or bands

DYNAMIC STRETCHING
- Stretching with movement
INTENSITY OF PHYSICAL ACTIVITY

HOW DO I ASSESSMY FITNESS LEVEL?

-
o Resting Heart Rate (RHR)
 o 60 to 100 beats per minute is normal
o In RHR, lower is better
o For moderate-intensity physical activity, target heart rate should be between 64%
and 76% of your MAXIMUM HEART RATE.
 For example, for a 50-year-old person, the estimated maximum age-related
heart would be calculated as 220-50 years = 170 beats per minute (bpm).
 64% level: 170 x 0.64 = 109 bpm
 76% level: 170 x 0.76 = 129 bpm
o For vigorous-intensity physical activity, target rate should be between 77% and 93%
of your maximum heart rate.
 For example, for a 35-year-old person, the estimated maximum age-related
heart would be calculated as 220-35 years = 185 beats per minute (bpm).
 77% level: 185 x 0.77 = 142 bpm
 93% level: 185 x 0.93 = 172 bpm
-
-

-
-

WHAT ARE THE PRINCIPLES OF EXERCISE THAT I CAN USE AS MY GUIDE IN MY FITNESS
PLAN?
-
o Slightly different response to an exercise program
o One size does not fit all
o Programs should be based on our individual differences and responses to exercise
o Differences have to do with body size and shape, genetics, past experience, chronic
conditions, injuries, and even gender.

-
o Exercising a specific piece or component of the body primarily develops that part
o To become better at an exercise, it is a need to perform that exercise

-
o doing “more than normal” for improvement to happen
o boost fitness, strength, or endurance.
o Workload is extended accordingly
o Applying this principle will cause long-term adaptations, enable the body to figure
more efficiently to deal with higher level of performance.

-
o Continually increased
o Gradual and systematic increase within workload over a period of time will lead of
improvement in fitness without risk of injury
o Stresses the requirement for correct rest and recovery
-
o Body’s ability to adjust to increased or decreased physical demands
o One way to learn to coordinate muscle movement and develop sports-specific skills
o Adaptation explains why beginning exercisers are often sore after starting a new
routine but after doing the same exercise for weeks and months they have little, if
any, muscle soreness.