PRE-TEST

1. What is total fitness?

2. Why is it important to practice proper etiquette in the
use of facilities?
3. Name at least two safety practices in the use of
facilities
4. Why are warming up and stretching exercises
important for an exercise activity?
5. Explain Aerobic and Anaerobic exercise.
Health- Optimizing
Physical Education
(H.O.P.E)
 Physical Education
• Instruction in the development and care
of the body ranging from simple
calisthenics exercises to a course of study
providing training in hygiene, gymnastics
and the performance and management
of athletic games.
Proper Etiquette and safety in the use of
facilities and equipment
1. Take care in using facilities and equipment
2. Only use equipment that you already known
how to use.
3. Be alert and aware the training area
4. In performing exercises and movement in
general, practice good form first.
5. Bring back all equipment in place after
use
6. Do not hug the equipment
7.Return the equipment properly, or leave the
venue clean
8.check yourself- practice proper hygiene
and clean
9.move on the double, do not loiter around
the venue or hang on the equipment doing
nothing
10. Remember to be nice, as a general rule.
 Optimization of Energy System

Energy comes from what we eat which are in

the form of:
1. Carbohydrates- our muscles live and store
carbohydrate in what is known as
Glycogen.
- is used as fuel by the body when it is
broken down a glucose
2.Fat – it serves as insulation for the body
to prevent heat loss.
3.Protein - used for the repair and growth of body
tissue
Health Behaviors, Health Risks factors,
and Physical Activity ( PA)
Health Behaviors:
1. Eating Behavior- proper nutrition, choice
of food
2. Sleep- rest, sleep and relax
3. Stress management
4. Post –traumatic stress- caused by an
unnaturally traumatic experiences, leading
to the disruption of a person’s ability to
cope and function effectively.
Chronic stress- occurs someone experiences
repeated and continuing demands that
inhibit the person’s function.

Health Risk factors:

1. Family history
2. cigarette smoking
3. hypertension ( high blood)
4. hypercholesterolemia ( high cholesterol
count)
5. impaired fasting glucose levels (high blood sugar)
6. obesity
7. sedentary lifestyle ( Physical inactivity)
 Physical Activity Performance

- Directly related to eating behaviors, rest,

sleep, and relaxation, stress
management, and health risk factors.
 How to Self assess health-related
Fitness ( HRF) status?

1. Body composition ( Body Fat Percent)-

refers to the ratio between lean body mass
and fat body mass.
2. Muscular endurance- measures
muscular strength
3. Cardio-respiratory endurance- response
to submaximal workload heart rate,
estimate maximal oxygen uptake,
 4. Muscular strength- refers to the greatest
amount of force that can be generated from a
single maximal effort.( using of weights)
5. Flexibility- refers to the range of motion of
a joint.
How to set FITT goals based on training principles
to achieve and/or maintain HRF.
1. OVERLOAD PRINCIPLE- relies on the
premise that to improve, the muscles
must produce work at a level that is
higher than its regular workload.
Frequency-refers to how often the exercise is done.
Intensity- refers how hard the activity or exercise
is. Time- refers to duration or how long the
exercise will take.
Type- refers to a kind of activity or exercise.
2. Progressive principle - means the body adapts
to the initial over load, the overload must be
adjusted and increase gradually.
3. Recovery principle - adaptation to physical
activity occurs gradually and naturally, but
time must be allowed for the regenerate and
build.
4. Reversibility principle - all gains due to exercise
will be lost if one does not continue exercise.
5. Specificity principle - state that each form of
the activity would produce different result.
6.Variation principle-
7.Individualization principle-
8.Maintenance principle
 How to observe personal safety
protocol
1. Dehydration- loss of fluid occur in
exercise through sweat, breath and
urine.
2. Overexertion- form of any exercise greater
than the capacity of a individual to
handle.
3. Hypothermia- training in a cold
environment
, condition of low core body temperature.
4. Hyperthermia- heat illness- is a product of
loosing too much water heating up
 How to Organize Fitness event for a
target health issue or concern

1. Identify a goal, target, or health issue

to address.
2. Do your research
3. Identify a location or venue
4. Build your team
 Designing a personal fitness plan

1. set a goal
2. Select activities
health-related components of
fitness
a. Fun and interest
b. Your current skill and fitness level
c. Time and convenience
d. Cost
e. Special health need.
3.Set a target each of the activity ( FITT)
4. Set a system of mini Goals and rewards
5.Include lifestyle physical activity in
your program
6. Develop tools for monitoring your
progress
7. Make a commitment