PHYSICAL EDUCATION

Physical activity
- any bodily movement produced by
the skeletal muscles that requires
energy expenditure, including
activities while working, playing,
carrying out household chores,
traveling and engaging in recreational
activities.
- Both moderate and strong physical activities bring health benefits.
- for cardiorespiratory health, they should be performed within at least 10-minute duration;
- for children and adolescents, 60 minutes of moderate to extreme intensity activity per day.

Benefits of Physical Activity

o reduces the risk of heart attack
o manages weight better
o lowers blood cholesterol level
o lowers the risk of type 2
diabetes and some cancers
o lowers blood pressure
o strengthens the bones, muscles, and joints
and lowers the risk of osteoporosis
o lowers the risk of falls
o recuperates better from period of
hospitalization or bed rest
o feels better-more energy, better mood, more
relaxed, and better sleep

Risks of Physical Inactivity

Physical inactivity - is the fourth risk factor of mortality and causes 6% of all deaths.

- People who are not physically active have 30% increased risk of death compared to people
who engage in 30 minutes of moderate amount of physical activity.
- Most of the young people nowadays are usually inactive because they prefer to play
computer games rather than to engage in physical activities.

Types of Physical Activities

Aerobic activity - makes your breathing and Muscle-strengthening activity - increases

heartbeat faster, which results in increased heart bone strength and muscular fitness.
and lung fitness.  push-ups
 brisk walking  pull-ups
 dancing  sit-ups
 cycling  squats
 jogging  working with resistance band
 swimming  weight training
 playing basketball

REMINDER: if you have not been active and have a medical condition such as heart disease,
hypertension, diabetes, or asthma, do consult your doctor on the type and amount of physical activity
suitable for you.
Consult a doctor for physical exercise if:

 You are aged over 45 years.

 Physical activity causes pain in your chest.
 You often faint or have spells of severe dizziness.
 Moderate physical activity makes you very breathless.
 You are at a higher risk of heart disease.
 You think you might have a heart disease or you have heart problems.
 You are pregnant.

Tips for Physical Activity:

- Aim for at least 30 minutes of physical activity every day. · Try to find the time for some
regular, vigorous exercise for extra health and fitness benefits.

Everyday Activities as Exercise

- housework, gardening, and walking to the shops
- taking the stairs, stretching, dancing, playing with other children and walking everywhere
(active lifestyle)
- make a habit of walking or cycling instead of using the car, or do things yourself instead of
using labor-saving machines

IN THE CAR IN THE WORKPLACE AT HOME

1. Walk to the corner shops
instead of driving.
2. Use a bicycle to school
once or twice a week.
3. Walk to the bus stop or
jeepney station, and catch
public transport to school.
4. If taking the bus or train,
get off one stop early and
walk the rest of the way.
5. Park the car a fair
distance from the
entrance of the shops and
walk, rather than parking
right out front.
6. Wash and vacuum the car
yourself instead of taking
it to a car wash shop.
1. Take the stairs instead
of the elevator.
2. Use at least half of your
lunch break for a brisk
walk, even if it is for 10-
15 minutes.
3. Stretch at your desk.
4. When you need to talk
to a colleague, do not
use the phone or
internal e-mail. Get up
from your desk and
walk over to them.
5. If your office work
involves sifting all day,
make sure that you get
up and walk around for
a few minutes every
hour.
1. Push the vacuum or
mop around.
2. Listen to your favorite
music and dance
around the house.
3. Play actively with your
friends or
sisters/brothers.
4. Walk the dog more
often, or make your
usual walk ten minutes
or longer.
5. Mow or rake leaves,
and get some planting
done.
6. Go to the park or kick
or play around the
backyard.

EXERCISE SAFETY
o use the right equipment
o protect yourself from hot weather
o warming up and proper stretching
o wearing the right shoes and gear
o drinking water
PHYSICAL FITNESS

Physical fitness
- a state of health and well-being
- also refers to the ability of a person to carry out daily routine tasks without fatigue, to recover
quickly from an exhausting work, and to possess sufficient energy to perform one's duties as
well as to meet emergencies.

HOW TO ACHIEVE PHYSICAL FITNESS

o proper medical care
o nutritious diet
o dental services
o appropriate physical exercise
o adequate amount of rest and sleep
o maintenance of good posture
o having recreation and relaxation

Health-related Parts of Physical Fitness

1. Muscular strength -the abllity to perform one's maximum strength.

2. Muscular endurance - the ability to perform a movement task over an extended
period of time.
3. Aerobic endurance - the abllity of the heart, lungs, and vascular system to function
efficiently at a high rate for an extended period of time.
4. Flexibility - the range of motion of the various joints of the body.

Performance-related Parts of Physical Fitness

1. Coordination - the rhythmical integration of motor and sensory systems into a

harmonious working together of the body parts.
2. Speed - the ability to move from one point to another in the shortest time possible
over a short distance.
3. Agility - the ability to move from point to point as rapidly as possible while making
successive movements in different directions
4. Power - the ability to perform one's maximum explosive effort.
5. Balance - the ability to maintain one's equilibrium in relation to the force of gravity in
both static and dynamic movement situations.

PHYSICAL EXERCISE
Physical exercise

- any bodily activity that improves health and wellness. It is performed for many reasons or
merely for enjoyment.
- It is often called the "miracle" or "wonder" drug because of the proven benefits it can
provide.
Regular exercise helps prevent the following:

 heart disease  depression

 cardiovascular disease  low self-esteem
 type 2 diabetes  poor mental health
 obesity

The three reasons for setting up an exercise program are the following:

o lose weight
o get healthy
o have more energy in your life

Exercise Tips

1. Consult with your doctor before 5. Schedule your workouts each week
starting any exercise program to make 6. Encourage your best friend or relatives
sure that everything is okay. into working out with you.
2. Find a personal trainer for consultation 7. Always ask yourself how you will make
to know the right way to start a your life healthier.
program. 8. Drink plenty of water.
3. Start slow. 9. Eat regularly throughout the day.
4. Write down your workouts every day.
Make notes on how you feel and how
you improve.

Physical Fitness Test

- Take this to know your physical fitness level

- Know if you are a beginner, a level 2 beginner, an intermediate exerciser or advanced
exerciser

Stretching, warming up and cooling – are exercise safety that can prevent injury during exercise

Exercise safety in hot weather

Heat-related illnesses such as heatstroke occur when your body cannot keep itself cool. Sweating
is not enough on its own to cool your body.

Symptoms of heat-related illness can include:

- irritability
- general discomfort
- weakness
- headache
- nausea
- cramps