PE NOTES: PHYSICAL ACTIVITY AND EXERCISE

Physical activity > bodily movement produced by skeletal muscles that require energy expenditure
approximated in units calories (cal) or kilojoules

>broader term

Exercise is a type of physical activity (not accepted until subcriteria are met: planned, structured, done
consistently with the aim of improving physical fitness and its components)

Exercise and physical activity (with healthy lifestyle) – prevents many chronic diseases (longstanding
diseases that accumulated undesirable effects na hindi alam ng individual na meron sila; seen with
symptoms) such as Cardiovascular diseases, diabetes mellitus and cancer

EFFECT OF PA AND EXERCISE:

-improved myocardial function by increasing myocardial strength and oxygen delivery while decreasing
myocardial oxygen demand

-low systolic blood pressure

-increased HDL-cholesterol (High desirable type of cholesterol)

-lower blood catecholamine levels (lowering the chance of contracting cardio vas diseases)

-strengthens overall immune system

-improvements with overall mood

-improves lymphatic function (reduces inflammation)

-reduction in anxiety and depression

-enhanced memory, emotions learning, skill acquisition

-delayed onset for degenerative diseases (alzheimers)

-decreases the chances of infertility and sterility

-improves fetal well-being

-reduces excessive weight gain

-reduce risk of having large new born

-prevents gestational diabetes mellitus

MGA MY DIABETES II (TYPE 2)

-improve overall insulin sensitivity

-improve glucose metabolism (they have high sugar dahil sa resistance ng insulin)

-prevention of cancers

-increasing bone mineral density, improving those with osteoporosis

RISKS OF NOT ENGAGING TO PA AND EXERCISE:

-20-30% higher risk of death

EXERCISES PER AGE

18-64 – 150 min (mod. Intensity aerobic PA or 75 min of vigorous intensity aerobic PA per week)

-exercises involving muscular fitness (2 or more days a week)

-moderate = performed 3-5.9 times the intensity of REST OR SOMEWHERE BETWEEN 5 OR 6 ON a scale
of 1-10

-vigorous – performed at 6 or more times than the instensity of rest or somewehere bet 7 or 8 on s scale
of 1-10

RECOMMENDATION: PHYSICAL ACTIVITY PYRAMID (PAP)- indicate kinds of excercises an individual is

to do in a week

Base- more frequency and time

Each part has indicated FITT (frequency, intensity, Time, type of activity)

Muscular fitness and flexibility exercises

DAPAT MAY SCREENING MUNA BEFORE PA REGIMEN (follow its recos)

1. ACSM / AHA Questionnaire

2. PAR-Q

Preparations in equipment and facilities (magkaiba sa PA and exercise)

Most basic – sports apparel and athletic shoes (comfort and functionality are considered)

Ngayong pandemic: exercise mat and dumbbells for weight training

HEALTH, WELLNESS, AND PHYSICAL FITNESS
2 models to describe health

1. (Biomedical perspective)- absence of disease or infirmity (absence of symptoms like

discomfort/disability)
2. Holistic or Wellness model - Health is a state of complete physical, mental and social well being
- 6 dimensions of wellness: emotional, intellectual, social, physical, spiritual, environmental

Intellectually healthy indicividual -apply newly acquired knowledge and able to communicated it to
others (writing and speaking); desires comprehensive grasp of concept of interest and contantly seeking
answer to issues

Spiritual wellness- indiciduals inner harmony (able to counteract external forces)

-discerning based on values (higher being)

Determinants – factors that influence health status and include personal behaviors, biological makeup,
health services, socioeconomic and environmental

Classdified as:

1. Internal – personal behaviors ; biological make up

2. External – health services , socio- economic, environmental

INTERNAL

Personal behaviors – behaviors made by individual (daily activities affected by own decisions regarding
our food, being active, self care

Biological factors – sex, age, race, inherited gene (diseases)

EXTERNAL

Health services – impact health state of individuals

Considerations : accessibility, affordability, quality of service, availability of resources that can treat
illness

Socio-economic factors – conditions that indirectly affect health

 Social – interaction with people, norms and attitudes and effect we get from it
  Economic – level of education attainment (relate with income and occupation)
 Income will involve accessibility to privileges (educ, insurance coverage, etc)

Environment – where indivs are situated

-natural – affected by weather and climate

-man-made- work, school, recreational places (may have hazards like physical(slippery floors, absnce of
ramps for persons with disabilities), chemical, noise

PE – focus on physical dimension of wellness – PHYSICAL FITNESS

Physical fitness – components that people should acquire in enabling them to perform physical activities

-ability to do more things without getting tired easily

3 COMPONENTS OF PF:

1. Health-related – cardiorespiratory endurance, muscular strength, flexibility, muscular endurance

2. Physiologic- metabolic fitness,bone integrity, morphological fitness
3. Skill-related - agility, power, coordination, balance, reaction time, speed

Improvement of overall health (objective ng health related)

Athletes (focus on skill-related) – drills, improvement in agility chuchu (drills and workouts)