PE NOTES.

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PE 11
HEALTH-RELATED FITNESS
● is associated with disease prevention and functional health.
● Participating in regular health related fitness helps you control your weight, prevents
diseases and illnesses, improves your mood, boost energy and promotes better sleep.

HEALTH-RELATED FITNESS COMPONENTS

● Cardiovascular Endurance
- Your body's ability to deliver oxygen to working muscles during exercise.
● Muscular Endurance
- Your muscles' ability to exert force repeatedly or for an extended period of time.
● Muscular Strength
- Your muscles' ability to exert a maximum amount of force in one effort.
● Flexibility
- Your muscles and joints' ability to move through their full range of motion.
● Body Composition
- Your body's ratio of lean muscle to stored fat.

CARDIO-RESPIRATORY ENDURANCE
● It is the ability of your heart, blood cells and lungs to work continuously for extended periods
of time.
● This is how efficiently your body takes in, transports, and uses oxygen while exercising.
● Heart rate
- refers to the number of times your heart beats per minute.
● Resting heart rate (RHR)
- refers to your rate when you are resting or not doing any physical activity.
● Recovery time
- refers to how long it takes your heart rate to return to RHR after engaging in physical
activity.
● To know your heart beat, press your index and middle fingers on your neck or wrist.
● Count your heartbeats for 15 seconds. Then, multiply it by 6 to find your heart rate.
- MHR = 220 – age
- 60% of MHR = MHR x 0.6
- 85% of MHR = MHR x 0.85

MUSCULAR STRENGTH
● Refers to the greatest amount of force that can be generated from a single maximal effort.
● Using weights, the person is tested on how heavy he or she can lift.

MUSCULAR ENDURANCE
● It is your ability to contract your muscles several times without excessive fatigue.
● It is also the length of time your muscles can continue to work before tiring.
● The push-up test and the half sit up test are examples of this type of testing.
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 ● The push-up test and the half sit up test are examples of this type of testing.

FLEXIBILITY
● Refers to the range of motion of a joint.
● It is also part of fitness, since a lot of moves will be affected by the flexibility of a person.

BODY COMPOSITION (BODY FAT PERCENT)

● Refers to the ratio between lean body mass and fat body mass.
● The traditional method of measuring body fat is through the skinfold measurements.
● One of the anthropometric methods used for measuring body fat is the skinfold test by
using the skinfold calipers.
● Body Mass index (BMI)
- is a simple calculation using a person's height and weight.

Formula:
BMI = Weight in Kilograms (your weight in kg.)
Height in Meters (your height in m2)

BMI CHART
BMI less than 18.50 Underweight
BMI 18.50-24.99 Healthy weight
BMI 25.00-29.99 Overweight
BMI 30 or more Obese

Reasons to keep a Healthful Weight:

1. A person with a healthful weight is more likely to possess positive self-esteem. With a
healthful weight, a person will look his/her best.
2. He / She has energy that never seems to give out. With a healthful weight, the body
performs the best even after hours of work and keeps the sustenance necessary for one to
do his/her best.

Figuring Out Body Types

● Ectomorph
- having a thin and lean body build
● Mesomorph
- having a muscular and sturdy body build
● Endomorph
- having a round and heavy body build

HEART RATE
● is an indicator of level of participation in physical activity.
● The intensity of activity is measured by the percentage of the maximum heart rate
(MaxHR) during exercise.
● An easy formula to determine your maximum heart rate, based on your age, is called
Prediction Equation:
- Adjusted MaxHR Formula = 220 – your age.

RATE OF PERCIEVED EXERTION (RPE)

● can measure exercise intensity and can be combined with the Prediction Equation.
● Based on the given number (RPE), there is an assigned ratio scale.
● The higher the number given by the exerciser, the higher the level of exertion is.
RPE Approximate level of
exertion
:
 1 10% no exertion
2 20% very very weak
3 30% very weak
4 40% weak
5 50% moderate
6 60% somewhat strong
7 70% strong
8 80% very strong
9 90% very very strong
10 100% maximal exertion

Zone Training
● There are four heart rate zones in aerobic training.
● Moderate aerobic zone uses a minimum of 50 % maxHR to 59%.
● This introductory zone to start a program for sedentary people who want to improve their
fitness.
● The weight management zone uses 60% to 69% maxHR.
● Aerobic fitness zone uses 70% to 80% maxHR.
● Peak aerobic fitness zone, using 80% to 90% maxHR, is only suggested for elite athletes
who have already progressed to handle this level of zone training.

Moderate to Vigorous Physical Activity (MVPA)

● Using the FITT principle, a learner can only manipulate the intensity and time or activity in
a regular PE session.
● The frequency and type aspects are determined by the school and the curriculum.
● Using the tools previously mentioned, such as the Prediction Equation, RPE, zone
training, the learner can adjust the level of intensity and time to meet his or her training
goals.
● With moderate goals of fitness, one can train in the moderate aerobic zone or the weight
management zone.

Overload Principle
● relies on the premise that to improve, the muscle must produce work at a level that is
higher than its regular work load.
● With the need to cope with the new level of work, the body adjusts accordingly.
● With the overload principle, the FITT goals are adjusted.
● FITT (Frequency, Intensity, Time, and Type.)
- Frequency
refers to how often the exercise is done.
- Intensity
refers to how hard the activity or exercise is.
- Time
refers to the duration or how long the exercise will take.
- Type
refers to the kind of activity or exercise to engage in.

Progressive Principle
● is for a program to achieve more gains, it must be progressive.
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 ● is for a program to achieve more gains, it must be progressive.
● This means that as the body adapts to the initial overload, the overload must be adjusted
and increased gradually.
● Keeps you from exercising too much too soon.

Specificity Principle
● states that each form of activity would produce different results.
● This means that if one has specific gains in mind, one must aptly plan and execute
activities that would target those goals.

STRESS
● is the body’s response to the various mental, emotional, and physical demands made on it.
● If left unchecked, stress can damage your concept of yourself, your outlook in life, and your
behavior.
● Causes of Stress among the Youth
1. Adjustments to new level of independence
2. Peer pressure
3. Expectations from elders
4. Extended commuting time, traffic
5. Living away from family
6. New, unfamiliar environment
7. Financial needs
8. Family problems
9. Norms and standards of the society
10. Romantic relationships

TYPES OF STRESSORS
● Stress is brought about by a variety of events and situations.
● Stressors are divided into three general types; cataclysmic stressors, situational
stressors, and acute and chronic stressors.
● Cataclysmic stressors
- Stress brought by sudden disastrous events like earthquake, volcanic eruptions which
affect many people at the same time.
1. Personal stressors.
Stress is coming from the death of immediate family members, the break-up of
marriage, or even loss of a job.
2. Background stressors.
Events which are persistent and repetitive in nature, almost routinary that become
part of daily lifestyle.
● Situational stressors.
- Events that arise from a variety of situations that happens within the person's everyday
life.
1. Physical stressors.
Stressors that make people feel physically uncomfortable and force their bodies to
adopt it.
Physical stressors such as sickness, loud noise, chronic headaches.
2. Emotional stressors.
Disturbing and upsetting feelings or emotions.
These includes conflicts with parents or any members of the family, break-up with
someone who is very special, worry over a friend's health or adverse situation, cyber
bashing or bullying.
These emotional stressors affect people's health causing them not to eat regularly,
no enough sleep, and uneasy.
3. Intellectual stressors.
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 3. Intellectual stressors.
Stressors that challenge or affect the intellect or the ability of the person to think or
reason out critically.
Studying for major subject exams, making decisions in the midst of critical
situations, and cramming on the day of the examination.
4. Social stressors.
Stress is coming from demands posted by family members, friends, other people,
and the society.
Happens when a person receives hanging information coming from his or her boss
that leads to overthinking.
5. Spiritual stressors.
These are types of stress that come from conflicts between moral beliefs, ethical,
and personal beliefs.
Issues concerning religion that challenge the ideas and beliefs of believers are the
common cause of spiritual stress.

STRESS AND DISEASES

● Hypertension.
- People who work under pressure have a high risk of developing high blood pressure.
- The stressor triggers an individual's blood pressure to rise temporarily as a reaction, and
that it may lead to cardiovascular disease.
- Cardiovascular diseases are believed to be stress-related.
● Heart Disease.
- The inability to verbalize negative emotions and cope with effectively emotional
problems can cause heart disease.
- Although medical experts say stress is not considered the primary factor for heart
disease but the awareness of the effect of stress on one's health and well-being is highly
emphasized.
● Cancer.
- According to Levi, 1992, although the relation of stress to cancer is debatable, Memorial
Sloan Cancer Center in New York City has concluded that psychological states and traits
can affect the transformation of normal cells into cancer cells.
- They have identified three risk factors: stress, personality traits, and personal habits.
● Asthma and Allergies.
- Stress affects body's immunologic response, asthma and allergies are linked to it.
- This condition is the result of the reaction of the body's immune system to a stressor.
● Mental Disorder.
- Emotional upset is caused by stress, which aggravates existing emotional disturbance,
and may also lead to emotional and mental disorder.
● Diabetes and Peptic Ulcers.
- The two illnesses are directly linked to stress.
- When stress causes the sugar level to rise, the result is the onset of diabetes especially
to those who have a history of the disease.
- Peptic ulcer, on the other hand, is also aggravated by stress. It is caused by severe
secretion of gastric acid which leads to stomach pain or even internal bleeding due to the
hole in the stomach wall.

TIME MANAGEMENT
● According to Levy, 1992,
- “For many people, the fast pace of modern life and the numerous demands placed upon
their time lead to highly stressed lives. Reducing that stress and be- coming more
productive in the time available require that a person learns to manage time better".
● Strategies to make use of the time better:
1. Find the time killers.
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 1. Find the time killers.
A person should know how to spend quality time each day, from watching television,
eating, sleeping, shopping, talking on the telephone, and other common time killer
activities.
2. Set long-range and short-range goals.
3. Identify immediate goals and prioritize them.
Every day tries to determine important tasks to finish and prioritize them ahead of
other secondary tasks.
4. Make use of a daily planner.
This will help a person organize daily activities, schedule of appointments, a list of
contact numbers and addresses, etc.
5. Try to delegate tasks and responsibilities.
Delegate responsibility to others who can do the work on your behalf.
6. Learn to say "no."
Saying "no" to activities that might affect top priorities is a positive idea.
Many are afraid to say no because refusal might result in guilt feelings.
7. Plan ahead.
Planning ahead can help a person respond to unexpected situations like emergency
appointments, unexpected calls, and visitors.
8. Get it done.
Select only one task to finish before doing another task.
9. Set aside special time for oneself daily.
Give time for oneself to take a little break from work like listening to favorite music,
take a walk, and read.

TECHNIQUES TO HELP RELIVE STRESS

● Muscle-to-mind techniques
- control the level of stimulation to the brain from the muscle.
1. Progressive relaxation
involves alternately tensing and relaxing the muscle, moving through the body in a
systematic fashion to tense and relax all major muscle groups.
2. Massage induces relaxation.
Touch is a form of nonverbal communication that conveys reassurance and calms
down anxiety.
3. Biofeedback therapy
trains patients to become aware of and control some physiological processes such
as heart rate, blood pressure, and muscle tensions to achieve relaxation.

● Mind-to-muscle techniques
- control the level of stimulation along the nerve pathways coming from the brain to the
muscles.
Yoga
uses several positions for the body through which practitioner may progress,
beginning with the simplest and moving to the more complex.

The purpose of various positions is to increase mobility and flexibility of the body.
1. Meditation uses mind-focusing exercises to control or concentrate one’s
attention.
In most forms, meditation involves sitting quietly for a certain period and
concentrating on a single word or image while breathing slowly and rhythmically to
decrease respiratory rate, heart rate, blood pressure, and muscle tension.
2. Imagery
can be used as a means of relaxation to cope with stressful situations. Images are
pictures formed within the mind. Sit relaxed with eyes closes and concentrate on
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 pictures formed within the mind. Sit relaxed with eyes closes and concentrate on
particular image.
3. Autogenic training (hypnosis)
involves a series of specific exercise and autohypnosis that are designed to achieve
a deep mental and physical state of relaxation.
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