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Physical Education and Health

Basic Concepts of
Physical Fitness

Character Building is Nation Building

Objectives:

Distinguish aerobics from muscle and bone-

strengthening activities

Define energy system and explain how to optimize the

energy system for safe and improve performance

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Have you experienced being late?

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 What did you do to reach your
destination the soonest possible
time when you are almost late?

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Why did Arnold have such a hard
time running to school?

Why was he out of breath by the

time he arrive at his destination
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 How different would things be if
he had been walking to class every
day instead of riding the tricycle?
How do you think can Arnold go
back to shape?
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I was running late for my 8 a.m. class. Typically, I do not wait in
line to ride a tricycle going to school. But at that time, there was a
long line of passengers. So I decided to run to school which is
about 2km away. By the time I got there, I could hardly breathe. I
couldn’t believe I was out of shape since I was part of the athletics
team when I was in grade 9. I haven’t run for a year but I never
thought running 2km would be that hard. That experience made
me think about getting back in shape. It’s not that I want to be a
competitive runner again, but certainly, I want to feel better the
next time I have to run when I’m late for class

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Arnold had a hard time running mainly because of...

Physical Inactivity

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 This translates
approximately 3.2
million people
deaths annually.
- World Health Organization
(WHO), 2008

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As such person who knows about physical fitness has an
advantage over the others. More so, a person who makes a
concerted effort to adopt an active style will likely be more
productive, with a quality of life that is better than those
who are physically inactive

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 Aerobic, Muscle Strengthening,
and Bone Strengthening
Physical Activities
According to the United States Development of Health and
Human Services, there are three (3) main types of physical
activity: Aerobic, Muscle Strengthening , and Bone
Strengthening Physical Activities

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Aerobic Activities
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Also known as cardio or
endurance activity. When engage
to this type of exercise, the large
muscles of your body in your
arms and legs for instance move
in a rhythmic matter for a
sustained period of time. You will
also notice an increase in your
breathing and heart rate.
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 Examples:
Aerobic Activities Hiking,
Brisk walking
Running
Biking,
Swimming
Basketball
Badminton
Tennis.
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Muscle Collectively called resistance
Strengthening training. These activities are
primarily used to improve
Activities muscular strength and power. Such
activities make the muscles of the
body work against an applied force
or weight; hence, the muscle do
more work than usual.

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Bone Also known as weight bearing or
Strengthening weight-loading activity. It produces a
force on the bones that promotes
Activities
bone growth and strength. Bone
strengthening activities can also be
aerobic and muscle strengthening in
nature as they often involve a
person’s feet, legs, and even arms to
support one’s body weight.
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Bone
Strengthening Examples:
Activities Jumping Jacks
Hopping
Skipping
Running
Brisk Walking
Weight Lifting

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 Energy System and Movement
All body movement is fueled by energy. The supply of energy
released by the body is proportional to the intensity and
duration of the physical inactivity one is engaging in.

The energy system of the body is responsible for this production

of energy. The Adenosine Triphosphate (ATP) is a molecule that
serves as a usable form of energy. It is the major fuel source of
the body.
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 Different System of Energy
Phosphagen System - this system is the fastest way of
acquiring energy to muscle. Short bursts of intense
activitiy such as five (5) second sprints or jumping are
fueled through this energy system

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 Different System of Energy
Anaerobic Glycolysis - this system is the second fastest
way of obtaining energy to muscle contracting. It does
not require oxygen to generate the energy. People
competing in longer sprints events usually lose creatine
phosphate before they finish the event; thus, they get
from anaerobic glycolysis most of the energy they need
to finish the event
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 Different System of Energy
Aerobic system - this system unlike the previous two
system requires oxygen. This system generates energy at
a much slower pace in a longer period of time as
compared with the other two system.

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 Different System of Energy

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 Optimize Energy System
The body needs energy to function, even during the rest and
sleep. During exercise, energy must be produced at a faster
rate as compared to its resting rate. With different forms of
activity, muscles are used and the heart compensates by
beating faster to deliver oxygen to the whole body. For all
these functions, energy is needed. Energy comes from what
we eat, which are in the forms of: Carbohydrates, Fat, and
Protein
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1. Carbohydrates - our muscles store carbohydrates in
what is known as glycogen. Glycogen is used as a fuel
by the body when it is broken down as glucose.
2. Fat - stored under our skin or adipose tissue is fat. It
serves as insulation for the body to prevent heat loss.
3. Protein - one of our fundamental building blocks is
protein, which is used for the repair of muscle and
growth of the body tissue.

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Individuals who depend on both anaerobic and aerobic
systems need to eat varied diets, consisting of
carbohydrates, protein, and fat sources every meal.

On the other hand, an individual who engages in

powerlifting and short distance sprinting must consume
adequate amounts of carbohydrates to ensure they store
enough glycogen in the liver and in the muscles

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 The Activity Pyramid provides
a graphic presentation of how
physical fitness can be achieve.

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Physical Inactivity is the fourth leading risk for global
mortality.
The 3 types of physical activity are aerobic activity, muscle,
and bone-strengthening activity
The 3 energy systems that are responsible for energy
generation are the phosphagen system, anaerobic glycolysis,
and aerobic system
Whichever energy system is utilized by your body, efficient
energy generation depends highly on the food you eat.
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Reflection:

Think of any sport or physical activity that you intend

to engage in. Do you think your body is ready for this
activity? How long do you think your energy will last if
you engage in this activity?

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Reflection:
Have there been times when your peers tease you
about not being able to keep up with them in sports or
physical activities? Knowing what you know now
about energy systems, what can you do to prepare
yourself for such activities?

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