LONG QUIZ 1
1. b. Range of Motion- the term “ROM”
stands for.
2. b. Stretching- a specific muscle or
tendon or muscle group is deliberately
flexed or extended to improve the muscle's
felt elasticity and achieve comfortable
muscle tone.
3. a. Dynamic- movement-based stretch
which aims to increase blood flow
throughout the body while also loosing up
the muscle fibers.
4. d. Passive- component of stretching
involves forces from external objects or
people to facilitate the stretch.
5. d. Stretching Exercises- type of fitness
activity that is applicable for Mario who
wants to increase his flexibility.
6. c. Fast running- physical activities that
can develop endurance.
7. c. Weightlifting- activity that does NOT
belong to aerobic fitness.
8. d. Aerobic exercises- can help you gain
cardiovascular endurance.
9. d. Repetition over Maximal load- is
being measured to know the intensity of an
exercise in repetition maximum (RM).
10. c. Free weights training- a type of
training that uses weight machines,
dumbbells, and a medicine ball.
11. c. Starter phase- phase that aims to
gradually build strength without developing
muscle soreness and injury.
12. b. Resistance Training- type of
exercise that uses a variety of methods
including exercises with free weights and
weight machines to increase muscular
strength, endurance, and/or power for
sports participation or fitness enhancement.
(uulit sa #16)
13. b. Body Weight training- Mr. E and
Mr. U are using the same resistance training
by means of using their own body weight for
resistance.
14. b. Start fast to finish fast- is NOT an
exercise precautions for resistance training.
15. d. Swimming- an activity that is good
for Elli who wants to have a healthy heart
and lungs.
16. b. Resistance exercise- a type of
exercise that uses a variety of methods,
including exercises with free weights and
weight machines, to increase muscular
strength, endurance, and/or power for
sports participation or fitness enhancement.
(umulit ? ng #12)
17. a. Aerobic exercise plan should be
simple, practical, and realistic.- describes
aerobic exercise.
18. b. Active- component of stretching that
uses internal force generated by the body to
perform a stretch.
19. c. Static- type of stretching that is
performed while stationary.
20. d. Lunges- is NOT an example of static
stretching.
LONG QUIZ 2
1. b. ATP-PCr System- energy systems
utilizes Phosphocreatine as its fuel source.
2. c. Lactic Acid System- energy systems
utilizes Glucose and Glycogen as its fuel
source.
3. a. Oxidative System- energy systems
utilizes the three macronutrient sources as
its fuel source.
4. b. Immediate System- known as body’s
energy system that does not utilize oxygen
for about 8 seconds.
5. b. Immediate System- energy system
Usain Bolt utilized during the 100-meter run,
it took him 9.58 seconds to win the
competition.
6. b. Immediate System- energy system
that requires a molecule of creatine
phosphate to make an ADP back to ATP.
7. c. Lactic Acid System- energy system is
being utilized if Dan (a short distance
runner) is participating in a 400-meter run.
8. c. Lactic Acid System- energy systems
is being utilized if Zia (a short distance
runner) is participating in a 200-meter run.
9. a. Oxidative System- energy systems is
being utilized during Rio’s joining his 5th
42km Milo marathon this year.
10. c. Lactic Acid System- energy systems
is being utilized during Rio’s last 200
meters. Today is Rio’s 5th 42km Milo
marathon, on the last 200 meters he
decided to sprint his way to the finish line.
11. c. Atherosclerosis- illness that is
defined as an accumulation of plaque (fatty
deposits, blood cells, calcium, and tissue
debris) in the inner walls of the artery.
12. d. Coronary heart disease- illness that
is characterized by a condition in which the
heart is supplied with insufficient blood due
to clogging of coronary arteries.
13. a. Stroke- illness that occurs when
there is a blockage of arteries leading to the
brain and when there is a cerebral blood
vessel rupture that disturbs normal blood
flow to the brain.
14. d. Lack of Sleep- is NOT included in
the primary reasons for fat buildup.
15. c. Cardiovascular Disease- disease
that refers to any disease that affects the
heart and/or the blood vessels.
16. a. Ischemic Stroke- type of
cerebrovascular accident that is caused by
a blockage of an artery or a vein.
17. b. Hemorrhagic Stroke- type of
cerebrovascular accident that is
characterized by a rupture of a blood
vessel.
18. c. Hypertension- illness that is
characterized by a condition in which
pressure in blood vessels is higher than it
should be.
19. c. Relaxation of the heart- measured
when we measure the diastolic pressure
20. c. 120/80- normal blood pressure of a
normal adult individual.
PHYSICAL EDUCATION AND HEALTH
Lesson 1
Stretching - a specific muscle or tendon (or
muscle group) is deliberately flexed or
stretched to improve the muscle's felt elasticity
and achieve comfortable muscle tone.
● Can be dangerous when performed
incorrectly.
ROM – Range of Motion
JHS - Joint Hypermobility Syndrome
● Condition that features joints that easily
move beyond the normal range
expected for a particular joint.
● 10%-15% of normal children have
hypermobile joints or joints that can
move beyond the normal range of
motion.
Causes of JHS
● Joint hypermobility syndrome usually
runs in families and cannot be
prevented.
Symptoms and signs of JHS
● people with the joint hypermobility
syndrome are susceptible to injury.
● Symptoms of the JHS include pain in the
knees, fingers, hips, and elbows.
● There is a higher occurrence of joint
dislocation and sprains of involved
joints.
● Joint hypermobility tends to decrease
with aging as we become naturally less
flexible.
Treatments for JHS
● customized for each individual based
on their particular manifestations.
● Joint pains can be relieved by
medications for pain or inflammation.
Prognosis for JHS
● There are no long-term consequences
of joint hypermobility syndrome.
● hypermobile joints can lead to joint
pain.
● Over time, joint hypermobility can lead
to degenerative cartilage and arthritis.
Hypermobile joints - are sometimes referred to
as "loose joints," and those affected are
referred to as being "double jointed."
Types of Stretching
1. Static stretching - stretches that are
performed while stationary.
2. Dynamic stretching – stretches that
involve movement of the muscle during
the stretch. Movement based stretch
aimed on increasing blood flow
throughout the body.
Components of Stretching
1. Active Stretching – stretches that use
internal forces generated by the body
to perform a stretch.
2. Passive stretching – stretches that
involve forces from external objects or
people to facilitate the stretch.
Lesson 2
BASIC FITNESS ACTIVITIES: AEROBIC
EXERCISE AND RESISTANCE TRAINING
AEROBIC EXERCISE:
1. Definition:
- Aerobic exercise is a dynamic form of
physical activity that involves using large
muscle groups in a rhythmic pattern of
contraction and relaxation. It is typically
performed for an extended period, ranging
from 15 to 60 minutes or more.
2. Key Features:
- Commonly known as "cardio" exercise, it
necessitates the heart to pump oxygenated
blood efficiently to working muscles.
- An effective aerobic exercise plan should
be simple, practical, and realistic.
- It is associated with numerous health
benefits, including the prevention or
reduction of the risk of cancers, diabetes,
depression, cardiovascular diseases, and
osteoporosis.
3. Intensity and Duration:
- Aerobic exercises can transition into
anaerobic exercises if performed at an
intensity level that is too high.
- These exercises stimulate sustained
increases in heart and breathing rates,
contributing to improved cardiovascular
fitness.
4. Comparison:
- While aerobic exercise is characterized
by its long duration and sustained
movement, anaerobic exercise is intense
and short-lasting, involving activities like
sprinting or heavy weightlifting.
- These two types of exercises rely on
different energy systems to fuel the
workout, emphasizing the importance of
tailoring fitness routines to individual goals.
RESISTANCE TRAINING:
1. Definition:
- Resistance training encompasses any
exercise that causes muscles to contract
against an external resistance, aiming to
enhance strength, tone, mass, and/or
endurance.
2. External Resistance:
- Various tools can be used for resistance,
such as dumbbells, rubber exercise tubing,
body weight, bricks, bottles of water, or any
object that challenges the muscles.
- Notably, weight training programs using
low repetition and high resistance lead to
substantial strength gains, whereas
programs with high repetitions and low
resistance focus on improving muscular
endurance.
3. Repetition Maximum (RM):
- RM, or Repetition Maximum, is a crucial
concept in understanding weight training,
representing the maximal load a muscle
group can lift in a specified number of
repetitions before reaching fatigue.
- It serves as a measure of exercise
intensity, guiding individuals in designing
effective strength training programs.
4. Exercise Precautions:
 - Before engaging in resistance training, a
proper warm-up is essential. This involves
5-10 minutes of movement, incorporating
all major muscle groups to prepare the body
for the workout.
- Beginners should start slowly, with the
initial training sessions involving a limited
number of exercises and light weights.
- Emphasis on using proper lifting
techniques is critical to prevent injuries, and
adherence to safety rules is paramount.
- Lifting through the full range of motion
not only develops strength but also assists
in maintaining flexibility.
PHASES OF STRENGTH TRAINING
PROGRAM:
1. Starter Phase:
- The initial phase focuses on building
strength without inducing undue muscle
soreness or the risk of injury.
- It may involve light weights, a high
number of repetitions, and a maximum of 2
sets per exercise.
- Frequency during this phase is typically
twice per week, lasting 1 – 3 weeks, with
consideration given to the individual's initial
strength level.
2. Slow Progression Phase:
- This phase aims to gradually reach the
desired muscle strength level.
- It involves an increase in the frequency
of training, the amount of weight lifted, the
number of sets performed, and a decrease
in the number of repetitions.
- The duration of this phase may vary,
lasting from 4 to 20 weeks, depending on
the initial strength level and the individual's
strength goals.
3. Maintenance Phase:
- Assumed to be the phase where the
desired strength level has been achieved.
- Strength training becomes a lifelong
activity, but the effort exerted is less than
during the initial phases of the program.
- It emphasizes the importance of
sustaining the achieved strength level
through consistent but less intense training.
EXAMPLES OF BASIC WEIGHT TRAINING
EXERCISES AND MAJOR MUSCLE GROUPS:
- Bicep Curl - Targets the Biceps
- Triceps Extension - Focuses on the Triceps
- Leg Curl - Works the Hamstrings
- Leg Extension - Engages the Quadriceps
- Bench Press - Primarily targets the
Pectorals and Deltoids
- Calf Raise - Targets the Gastrocnemius
and Soleus
- Lat Pull Down (Y) - Targets the Latissimus
Dorsi
- Lateral Arm Raise (T) - Engages the
Deltoids and Trapezius
- Side Bend - Targets the Obliques
Lesson 3
ENERGY SYSTEMS IN PHYSICAL ACTIVITY:
IMMEDIATE – ATP PHOSPHOCREATINE
SYSTEM
- This system provides rapid energy for
short-term, intense activities.
- ATP (Adenosine Tri-Phosphate) and
Creatine Phosphate are utilized.
- Muscle cells use ATP, and Creatine
Phosphate rapidly regenerates ATP.
- Quick energy production without the need
for a blood supply.
SHORT TERM – LACTIC ACID SYSTEM
(ANAEROBIC LACTIC)
- This system comes into play after the
ATP-Phosphocreatine system.
- Relies on muscle glycogen (glucose) to
produce medium amounts of power.
- Breaks down carbohydrates without the
need for oxygen.
- Provides energy for medium to
high-intensity bursts lasting 10 seconds to 2
minutes.
LONG TERM – AEROBIC SYSTEM
(OXIDATIVE)
- This system is the most utilized and
provides energy for low-intensity activities
lasting from 2 minutes to several hours.
- Requires oxygen for the breakdown of
carbohydrates, free fatty acids, and, if
prolonged, protein.
- Used for moderate or low-intensity work
but over an extended duration.
- Plays a crucial role in sports and activities
requiring endurance.

CORE ENERGY SYSTEM OF THE BODY:
1. ATP Phosphocreatine System:
- Rapid energy production for short-term,
intense activities.
- Utilizes ATP and Creatine Phosphate.
- No need for a blood supply, and it
doesn't produce by-products.
2. Lactic Acid System (Anaerobic Lactic):
- Provides energy for medium to
high-intensity bursts.
- Relies on muscle glycogen (glucose)
without requiring oxygen.
- Works at capacity for up to two minutes.
- Accumulation of lactic acid leads to
symptoms like a burning sensation,
shortness of breath, and fatigue.
3. Aerobic System (Oxidative):
- Supplies energy for low-intensity,
long-duration activities.
- Requires oxygen and takes longer to
overload compared to other systems.
- Utilizes carbohydrates, free fatty acids,
and protein if exercise continues.
- Essential for sports and activities
demanding endurance.
ADENOSINE TRIPHOSPHATE (ATP):
- ATP is a biochemical form of storing and
using energy.
- Stored in muscles for producing
movements, but its storage is limited.
- ATP is crucial for muscle contractions, and
its levels need to be replenished during
exercise.
ATP PRODUCTION HIERARCHY:
1. Phosphagen System / Immediate (ATP
Phosphocreatine System):
- ATP and Creatine Phosphate provide
rapid energy for 8 to 10 seconds.
- No need for a blood supply; no
by-products are produced.
2. Glycogen-Lactic Acid System / Short
Term (Anaerobic Lactic):
- Breaks down carbohydrates without
oxygen for medium-intensity bursts.
- Lasts from 10 seconds to 2 minutes.
- Produces energy without requiring a
blood supply.
3. Aerobic Respiration / Long Term
(Aerobic System):
- Provides energy for low-intensity,
long-duration activities.
- Requires oxygen and involves the
breakdown of carbohydrates, free fatty
acids, and protein.
- Most sustainable and prevalent for
moderate or low-intensity work over an
extended period.
DEVELOPMENT OF ENERGY SYSTEMS:
- Development of the aerobic system aids in
lactate removal, enhancing tolerance to
lactate.
- Sports often involve a combination of
energy systems, with training dictating the
emphasis on specific systems.
- Training programs should consider the
power and capacity of each energy system
to align with the demands of the sport or
activity.
Understanding the intricate interplay of
these energy systems is vital for athletes
and fitness enthusiasts to optimize training,
improve performance, and prevent fatigue
or injuries.
Lesson 4
PHYSICAL ACTIVITY AND INACTIVITY:
PHYSICAL ACTIVITY:
Defined as body movement produced by
the contraction of skeletal muscles,
substantially increasing energy expenditure.
Involves any bodily motion using energy,
with health benefits realized at moderate or
vigorous intensity.
PHYSICAL INACTIVITY:
Refers to individuals not meeting the
recommended levels of regular physical
activity.
The American Heart Association
recommends 30-60 minutes of aerobic
exercise three to four times per week for
cardiovascular fitness.
IMPACTS OF PHYSICAL INACTIVITY ON THE
BODY:
Caloric Burn:
Reduced calorie expenditure increases the
likelihood of weight gain.
Muscle Strength and Endurance:
Inactivity leads to muscle atrophy and loss
of strength and endurance.
Bone Health:
Weakening of bones due to lack of
weight-bearing activity.
Metabolism:
Inactivity can affect metabolism, making it
harder to break down fats and sugars.
Ischemic Stroke:
Immune System:
Blockage of a blood vessel by a clot, causing
Reduced activity may compromise the reduced blood and oxygen flow.
effectiveness of the immune system.
Embolic stroke (clot forms elsewhere and
Circulation: lodges in the brain).
Poor blood circulation resulting from a Thrombotic stroke (clot forms in a blood
sedentary lifestyle. vessel within the brain).
Inflammation: Hemorrhagic Stroke:
Increased inflammation in the body. Occurs when a blood vessel ruptures,
preventing blood from reaching the brain.
Hormonal Imbalance:
SYMPTOMS OF STROKE:
Development of hormonal imbalances.
Difficulty walking, dizziness, loss of balance,
CONSEQUENCES OF PHYSICAL INACTIVITY:
and coordination.
Cardiovascular Diseases (CVDs):
Difficulty speaking or understanding speech.
Increased risk of CVDs due to factors like
Numbness or paralysis on one side of the
hypertension, weight gain, and impaired
body.
circulation.
Blurred or darkened vision.
Atherosclerosis:
Sudden headache with nausea, vomiting, or
Accumulation of plaque in artery walls,
dizziness.
leading to potential blockages.
HYPERTENSION OR HIGH BLOOD
Coronary Heart Disease (CHD):
PRESSURE:
Development of CHD due to narrowed
Definition:
coronary arteries.
Persistent elevation of blood pressure, a
Stroke:
significant risk factor for CVD.
Reduced blood supply to the brain, leading
Common Forms of Cardiovascular Diseases:
to strokes.
Atherosclerosis, Coronary Heart Disease
Hypertension:
(CHD), Stroke, and Hypertension.
High blood pressure, a significant risk factor
PREVENTION THROUGH PHYSICAL
for CVD.
ACTIVITY:
CEREBROVASCULAR ACCIDENT (STROKE):
Regular physical activity reduces the risk of
premature death from CVD.
Helps prevent diabetes, maintains weight
loss, and reduces hypertension.
Less active individuals have a 30-50 percent
greater risk of developing high blood
pressure.
Physical inactivity is a significant risk factor
for CVD itself.
Recognizing the importance of physical
activity and the detrimental effects of
inactivity is crucial for individuals to adopt a
healthy lifestyle, reduce the risk of
cardiovascular diseases, and promote
overall well-being.