HEALTH OPTIMIZING PHYSICAL EDUCATION 4

PHYSICAL FITNESS BMI (Body Mass Index)

● The ability to perform daily tasks with ease
and without excessive fatigue.

HEALTH-REALTED FITNESS COMPONENTS

CARDIOVASCULAR ENDURANCE
● The ability to run long distances.
● How well the body’s circulatory and
respiratory systems can supply oxygen to
the body during sustained physical
activity. CLASSIFICATION
● Ex.:
○ Rugby
○ Burpees
○ Cycling

MUSCULAR ENDURANCE
● The ability of a muscle or muscle group to
perform repeated contractions over an
extended period of time.
● The ability of your muscles to sustain
exercise for a period of time.
● Ex.: FITT PRINCIPLE
○ Planking ● It serves as a guide in performing a
○ Lunges physical activity.
○ Side planking ○ Frequency
● Type of exercise to improve muscular - How often you exercise.
endurance - 5 times a day
○ Muscle resisting ○ Intensity
- How hard you exercise.
MUSCULAR STRENGTH - Light, Moderate, Vigorous
● Refers to the maximum amount of force ○ Time
that a muscle or group of muscles can exert - Indicates the length of each
against resistance in a single effort. exercise session.
● How much force your muscles can exert or - 30 minutes
how heavy weights they can lift. ○ Type
● Ex.: - Specific kind of exercise or activity.
○ Overhead press - Planks
● Desired outcome will be evident especially
FLEXIBILITY the health-related fitness benefits.
● The ability to move muscles and joints ● Health-Related Fitness Component
through a full range of motion. ○ Cardiovascular endurance
○ Muscular endurance
BODY COMPOSITION ○ Muscular strength
● Your body’s ratio of fat mass to fat- free ○ Flexibility
mass like muscle and bone.
50-60% MAX HEART RATE
COMPONENTS OF BODY COMPOSITION ● Recommended intensity level for a
● Bones moderate-intensity workout.
● Fats
● Muscles
● Water
LEVELS OF INTENSITY COMPUTATION OF MHR AND RHR
Step 1: 0.7 x AGE = ANS 1
208 - ANS 1 = ANS 2

Step 2: ANS 2 - BPM = ANS 3

Step 3: ANS 3 x .45/.50 = ANS A

ANS 3 x .60/.85 = ANS B

Step 4: ANS A + BPM = ANS C

ANS B + BPM = ANS D

NOTE:
● Step 3
○ RHR
● Step 4
PHYSIOLOGICAL INDICATORS
○ MHR
● Signs that are physiologic in nature or have
● For moderate
to do with bodily processes.
○ .45
● Assesses one’s welfare associated to
○ .60
performing a moderate to vigorous
● For vigorous
intensity physical activities.
○ .50
● Heart Rate
○ .85
○ A physiological indicator refers to the
BPM CONVERSION
numbers of times the heart beats
● 6 SECONDS
within a certain time period, usually a
○ x 10 = 60 seconds
minute.
● 10 SECONDS
● Rate of Perceived Exertion
○ x 6 = 60 seconds
○ Measures the physical activity
● 15 SECONDS
intensity.
● Pacing ○ x 4 = 60 seconds
○ A person can take it slow when ● 60 SECONDS
engaging in physical activities or do
them quickly depending on the FITT
Principle.

LIGHT EXERCISE
● Ball pass

MODERATE EXERCISES
● High knees
● Brisk walking

VIGOROUS EXERCISE
● Jumping jacks
● Pull-ups
● 3 min step test
● 100-meter run
● Badminton (singles)
● Soccer
● Aerobics
● Bench press
○ Muscular Strength