Week 1 (PE)

DEHYDRATION
- This refers to excessive loss of water from the body, usually through perspiration or
sweating, urination, or evaporation.
- The body loses about 2.5 liters of water from the lungs and skin, from urine and
feces, and from perspiration.
- To offset fluid losses, it is suggested that 150 to 250ml of fluid should be taken every
15 minutes.

OVEREXERTION/OVERTRAINING
- This refers to the detrimental cause of excessive training.
- This condition is characterized by fatigue, irritability, and sleep problems, as well as
increased risks for injuries.

HYPERTHERMIA
- Alarming rise in body temperature.
- It sets the stage for heat stress and even heat stroke, the potentially fatal collapse of
the temperature-regulating mechanism.

HYPOTHERMIA
- Excessively low body temperature
- Characterized by uncontrollable shivering, loss of coordination, and mental
confusion.
- Speech becomes slow and slurred and control of the hands is lost.

Common sense nalang na ang sign and symptoms kaya nyo nana eslay:>

Week 2
PLAYING COURT OR FIELD
- May be found indoors or outdoors, depending on the sport.
- Venues and facilities are usually ready-to-use where minimal setup is needed.

DANCE AREAS OR STUDIO

- Open or enclosed spaces with full-sized mirrors on one or more sides.
- Usually cater to different types of dancers, which is why most have wooden, or metal
railings called barres.

GYM OR WEIGHTS AREA

- Usually indoor facilities with different types of equipment such as machine weights,
free weights, balls, exercise machines.
(e.g., treadmill, stationary bike, rower, stair climber, mats, etc.)
 - They are strategically positioned to allow maneuverability and easy access for all
those who work out.

Week 3
FUN RUNS
- 1 day event
- Long distance running
- Either competition or recreational (for fun)
Benefits:
- Meet new friends/ lovers (eme)
- Competitions may include race kits (basta muna)
- Develops stamina
- Enhance cardiovascular endurance etc.

DANCE EVENTS, COMPETITIONS, OR MARATHONS

- Last for hours (depende)
- Focus on dance
- Saot slay
Benefits:
- Develops flexibility
- Basta pareha lang sa fun runs ang benefits except sa iba

SPORTS TOURNAMENTS
- Most common
- Last for days or weeks
- Yes sports competition
Benefits:
- Develops sportsmanship
- Levels up skills etc

SUMMER SPORTS CLINICS

- Short course event for school students
- Last for weeks or months
- For kids shesh
- Mga summer clinics bala leik for swimming, basketball etc. ganern
Benefits:
- Enable kids to discover their talent/skills
- Meet new friends
- Ambot way nako mayma paminsaran, basta you get the point
OUTDOOR RECREATIONAL EVENTS
- Specialized events that target sports enthusiasts and athletes
- Held in specialized venues and locations
- Last for days or weeks
- Ex. cycling events, triathlon, marathons
Benefits:
- Yuh parepareha malang sila

TALKS, SEMINARS, AND CONFERENCES

- Usually half day lng na event pero it can also last for days or weeks
- Held with different formats like classroom-type lecture, panel discussions, and
parallel sessions.
- Credible resource persons and speakers are invited to speak
Benefits:
- Maka learn :)

Week 4
Physical activity simply means movement of the body, which uses up energy.
Walking, gardening, sweeping and mopping, mopping the floor, climbing the stairs,

However, for it to be beneficial for one’s body, various factors must be considered, such as
the intensity, duration, and frequency of the physical activity performed.

Here are some points to consider:

1. Physical activity done at a moderate or vigorous intensity level is good for a
teenager’s health.
2. Moderate physical activities generally make you move. These could include brisk
walking, dancing, biking, swimming, and jogging. Even helping out with some of the
More active chores inside and outside your home, like gardening, can be good.

Being active every day can help teenagers achieve the following:
- improve heart health and fitness
- develop strong muscles
- develop strong bones
- develop good posture
- maintain a healthy weight
- improve concentration and memory
- learn new skills
- increase self-confidence
- reduce stress
- make and keep friendships
- improve sleep
- develop leadership skills and initiative
The following are the common results of physical inactivity:
- increased risk of being overweight and obese
- hypertension/high blood pressure
- anxiety
- depression
- type 2 diabetes mellitus

(idk if nadala ni pero ill include it nalang)

physical inactivity is estimated to be the main cause of approximately:
- 21–25% of breast and colon cancer cases
- 27% of diabetes cases
- 30% of ischemic heart disease cases

Career Opportunities In Health And Fitness

Degree and certification programs are available in fields such as the following:
- nutrition
- athletic training
- physical therapy
- fitness trainers

These trainings can lead to careers as:

- nutritionists
- fitness trainers
- personal trainers
- aerobics instructors or coaches

Meanwhile, other career opportunities await students inclined toward health and fitness.
They can pursue a career in the following fields:
- Professional athlete
- Physical education instructor
- Sports trainer
- Athletic coach

Extra shits to remember

(Basi mag gwa sa exam)
*60 minutes/ 1 hour dapat ang duration ka exercise/ physical activity ka teenager.
*ang gardening moderate phys activity (diri ko nagsala yawa)
*normal bpm of teenagers: 60-100 bpm
*BMI: underweight (below 18.5), overweight (18.5-24.9), obese (30 and above)
*MHR formula (maximum heart rate)
 - MHR = 220 - age
*Moderate is 60%
*Vigorous is 80%

POTA NAKAPOY NAKO