PEH

Physical Fitness - one's ability to execute daily activities with optimal performance, endurance, and strength with the management
of disease, fatigue, and stress and reduced sedentary behavior.
• Importance: improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and
improve your ability to do everyday activities

MVPA’S – moderate to vigorous physical activities

• Moderate physical activity refers to activities equivalent in intensity
• Vigorous physical activity produces large increases in breathing or heart rate

Moderate Physical Activity Example

• brisk walking
• water aerobics
• riding a bike
• dancing
• pushing a lawn mower
• hiking
• rollerblading
• Walking fast
• Riding a bike on level ground or with few hills
• Playing doubles tennis

Vigorous Physical Activity Example

• Jogging or running.
• Swimming laps.
• Riding a bike fast or on hills.
• Playing singles tennis.
• Playing basketball.

5 Components of Physical Fitness

1. BODY COMPOSITION - the amount of fat mass compared to lean muscle mass, bone and organs.
• Calculate BMI:
BMI-Body Mass Index
FORMULA:
Weight (in kilograms)
---------------------------
Height 2(in meter, squared)
• Standard:
• 15 below - Starvation
• 15.0 – 18.5 - Underweight
• 18.5 - 24.9 - Normal
• 25.0 – 29.9 - Overweight
 • 30.0 – 40.0 - Obese

2. FLEXIBITY - is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. EXAMPLE:
Yoga & pilates
3. MUSCULAR STRENGTH - is the amount of force you can put out or the amount of weight you can lift. Exercise is performed
against a relatively high load for a short duration.
4. MUSCULAR ENDURANCE - is the ability to continue contracting a muscle, or group of muscles, against resistance, such as
weights or body weight, over a period of time. The ability of a muscle to sustain repeated contractions against resistance for an
extended period of time.
5. CARDIOVASCULAR ENDURANCE - the ability of the heart and lungs to deliver oxygen to working muscles during
continuous physical activity.

DEHYDRATION
• occurs when your body loses more fluid than you take in.
• When the normal water content of your body is reduced, it upsets the balance of minerals (salts and sugar) in your body,
which affects the way it functions. Water makes up over two-thirds of the healthy human body.
Signs of dehydration include:
• Headache, delirium, confusion.
• Headache your brain and other tissues in your body shrink (contract). As your brain
shrinks, it pulls away from the skull, puts pressure on nerves and causes pain. Even mild
dehydration can lead to a headache.
• Delirium is a type of confusion that happens when the combined strain of illnesses,
environmental circumstances or other risk factors disrupts your brain function.
• Tiredness (fatigue)
• Dizziness, weakness, light-headedness.
• Dry mouth and/or a dry cough.
• High heart rate but low blood pressure.
• Loss of appetite but maybe craving sugar.
• Flushed (red) skin. Swollen feet. Muscle cramps.
• Heat intolerance, or chills.
TREATMENT
• Give them plenty of water.
• You can also use an oral rehydration solution. (ORS)
• These can help to replace fluid as well as the correct salt and other minerals they've lost. Do not mix regular
cooking salt into water and give it to the casualty, this will make the condition worse.

OVEREXERTION
• can occur when you push yourself too hard physically.
 • It can cause inflammation, leading to pain and discomfort. If it is not addressed, overexertion can lead to tearing or
overstretching in muscles, tendons, and ligaments.
• CAUSED by repetitive movements, sudden motions, or prolonged effort. It may also be related to incorrect technique or
working in extreme temperatures. If you're overexerted, you may develop fatigue, pain, or become more prone to injuries.
• Also known as ergonomic injuries
TREATMENT:
• Depending on the scope and variety of the injury you suffer as a result of overexertion in the workplace, you may
require braces or splints, physical rehabilitation, or even surgery

HYPOTERMIA
• caused by prolonged exposures to very cold temperatures.
STAGES:
• HT I: Mild Hypothermia, 35-32 degrees. Normal or near normal consciousness, shivering.
• HT II: Moderate Hypothermia, 32-28 degrees. Shivering stops, consciousness becomes impaired.
• HT III: Severe Hypothermia, 24-28 degrees. ...
• HT IV: Apparent Death, 15-24 degrees.
• HT V: Death from irreversible hypothermia.
Hypothermia symptoms for adults include:
• Shivering, which may stop as hypothermia progresses (shivering is actually a good sign that a person's heat regulation
systems are still active. )
• Slow, shallow breathing
• Confusion and memory loss
• Drowsiness or exhaustion
• Slurred or mumbled speech
• Loss of coordination, fumbling hands, stumbling steps
• A slow, weak pulse
• In severe hypothermia, a person may be unconscious without obvious signs of breathing or a pulse
TREATMENT
• Hypothermia is a potentially life-threatening condition that needs emergency medical attention.
• If medical care isn't immediately available:
• Remove any wet clothes, hats, gloves, shoes, and socks.
• Protect the person against wind, drafts, and further heat loss with warm, dry clothes and blankets.
• Move gently to a warm, dry shelter as soon as possible.
• Begin rewarming the person with extra clothing. Use warm blankets. Other helpful items for warming are: an electric
blanket to the torso area and hot packs and heating pad on the torso, armpits, neck, and groin; however, these can cause
burns to the skin. Use your own body heat if nothing else is available.
• Take the person's temperature if a thermometer is available.
 • Offer warm liquids, but avoid alcohol and caffeine, which speed up heat loss. Don't try to give fluids to an unconscious
person.

HYPERTHERMIA
• is an abnormally high body temperature. Also called heat illnesses, there are several forms of hyperthermia. Heat cramps
are fairly mild, whereas heat exhaustion is more severe. Heatstroke is the most serious form of hyperthermia and can be
life-threatening.
Symptoms of heatstroke can often be similar to those of heat exhaustion, but may also include:
• Anhidrosis (dry skin that doesn’t sweat).
• Balance problems.
• Delirium (confusion or disorientation).
• Hot, flushed skin or very pale skin.
• Low or high blood pressure.
• Seizures.

Heat cramps are the mildest form of heat injury and consist of painful muscle cramps and spasms that occur during or after intense
exercise and sweating in high heat.
• The spasms may be more intense and more prolonged than are typical nighttime leg cramps. Fluid and electrolyte loss often
contribute to heat cramps.

Heat exhaustion is the body's response to an excessive loss of water and salt, usually through excessive sweating. Heat exhaustion
is most likely to affect: The elderly. People with high blood pressure. Those working in a hot environment.

Heat stroke is the most serious heat-related illness. It occurs when the body can no longer control its temperature: the body's
temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down

STRESS
• Stress is the body’s automatic response to any physical or mental demand.
• Is the feeling of being under abnormal pressure

Stressors:
• Situation
• Activities
• Relationship that caused TRAUMA to one’s physical
• emotional,
• or psychological self.

Example of Stressors:
• School
• Work
• Family
• Relationship
 • Finances
• Health/illness
• Environment
• Living Situation

EFFECTS OF STRESS
1. PHYSICAL
• Weight gain/loss
• Unexpected hair loss
• Heart palpitations
• High blood pressure
2. EMOTIONAL
• Mood Swings
• Anxiety
• Can lead to depression
• Can lead to unhealthy coping strategies (i.e. alcohol, drugs etc.)

Physical Activity (PA)

• Is defined as any bodily movement produced by skeletal muscles that require energy expenditure.

2 Components:
1. Aerobic fitness- includes moderate to vigorous activity. Causes your breathing to increase and your heart rate to
increase.
2. Strength and Balance- this is often forgotten component of PA, but it is an essential part which has many benefits.
Include: Active recreation, sport participation, Cycling and walking

Individual, dual, and team sports

Individual Sports
• Played alone without teammates
Example: Bowling, boxing, cycling, figure skating, badminton, golf, skiing, snowboarding, surfing, swimming
Dual Sports
• Played by two people playing against each other.
• Developed teamwork and coordination
Example: badminton, tennis
Team Sports
• Includes any sports where individuals are organized into opposing teams which compete to win.
Manage Stress
1. Exercise
• Work out regularly is one of the best ways to relax your body and mine.
• Can improve one’s mood.
• Work up to 2 hours and 30 mins of moderate intense exercise like brisk walks or 75 minutes of a more vigorous
exercise like swimming laps, jogging or other sports
•
2. Relax Your Muscle
• You can help loosen them up on your own and refresh your body BY:
o Stretching

o Enjoying a massage

o Taking a hot bath or shower

o Getting a good night’s sleep

3. Slow Down
• Modern life is so busy, sometimes we just need to slow down and chill out

4. Take A Break
• Plan on some real downtime to give your mind time off from stress
o Meditation

o Listening to music

o Yoga

o Tai chi

o Prayer

o Spending time in nature

5. Deep Breathing
• 5 Steps:
o 1. Sit in a comfortable position with your hands in your lap and your feet on the floor

o 2. close your eyes

o 3. Imagine yourself in a relaxing place.

o 4. slowly take a deep breaths in and out

o 5. Do this for 5-10 mins at a time

6. Eat well
• Eating regularly, well balanced diet
 • It may also help control your moods

7. Make time for hobbies

• Relaxing hobbies
o Reading

o Knitting

o Doing an art project

o Watching movie

o Playing golf

8. Talk about your problem

• Talk about the things that are bothering you it can help lower your stress

9. Go easy on your self

• Accept that you can’t do things perfectly

10. Eliminate your triggers

• Figure out the biggest causes of stress in your life

11. Skills
• Sports

Two Basic Types of Motivation

1. External motivation
• Comes from someone else or involves a gaining a reward.
Example: coach yelling at you to do push-ups, winning a medal or a parent telling you to clean your room

2. Internal motivation

• Means that the desire comes from within