PHYSICAL EDUCATION

AND HEALTH
EXERCISE FOR FITNESS
 LEARNING COMPETENCIES
•Distinguish aerobic from muscle and
bone strengthening activities
•Explain how to optimize energy system
for safe and improved performance
 PHYSICAL ACTIVITY
• means movement of the body that uses energy. Walking,
gardening, briskly pushing a baby stroller, climbing the
stairs, playing soccer, or dancing the night away are all
good examples of being active. For health benefits,
Physical activity should be moderate or vigorous
intensity
• MODERATE PHYSICAL ACTIVITY
•VIGOROUS PHYSICAL ACTIVITY
•Running /jogging (5 miles per hour)
•Walking very fast (4 ½ miles per hour)
•Bicycling (more than 10 miles per hour)
•Heavy yard work, such as chopping wood
•Swimming (freestyle laps)
•Aerobics
•Basketball (competitive)
•Tennis/Badminton(singles)

• Walking briskly (about 3 miles½per

hour)
• Bicycling (less than 10 miles per hour)
• General gardening (raking, trimming
shrubs)
• dancing
• Golf (walking and carrying clubs)
• Water aerobics
• Canoeing
• Tennis / Badminton (doubles)
PHYSICAL BENEFITS
• Cardiovascular System Your heart and blood vessels
receive the most benefits from regular physical
activity.
• Weight Maintenance Staying at a healthy weight can
reduce your risk for developing diseases such as
diabetes, heart diseases, and certain cancers,
• Bone Strength Your physical activities make your
bones stronger and denser.
• Balance and Coordination Physical activity
improves your balance and coordination, which may,
in turn, improves your athletic ability.
 LETS DIFFERENTIATE AEROBIC WITH MUSCLE
AND BONE STRENGTHENING ACTIVITIES
• AEROBIC ACTIVITIES
• Aerobic activities are also called “cardio” exercise. Normally,
these activities increase our heart and breathing rate. This
cause to sweat profusely and breathe harder. Our heart pumps
blood more vigorously, causing oxygen to circulate
throughout our body. This allows us to sustain aerobic
exercise for a few minutes.
• Ex. jogging, running , swimming and dancing
BENEFITS OF AEROBIC EXERCISE
• Increased maximal oxygen consumption
• Improve cardiovascular function
• Improved cardiorespiratory function
• An increase of blood supply to the muscles and an
increase in the ability to use oxygen.
• Lower heart rate and blood pressure with moderate
exercise
• Lower levels of blood pressure for people with high
blood pressure
• Improves body composition by decreasing body fat
• An increase in HDL Cholesterol (High-density
lipoproteins) good cholesterol
• An improvement in glucose tolerance and reduction
of insulin resistance
• Helps decrease anciety and stress
GUIDELINES FOR AEROBIC
EXERCISE
• FREQUENCY- Always consider the number of aerobic exercise sessions
per week. When doing cardio exercise, especially to lose weight, frequency is an
important factor to make it more effective. Start cardio exercises for atleast 3 days
a week for the first few weeks, with not more than 2 days' rest between sessions.
Afterwards, we can gradually increase the frequency of exerciseto 5 days a week
 INTENSITY
•To be effective, aerobic
exercises should be done in
moderate intensity , that is, our
heart rate should be 60 to 80%
of our maximum heart rate.
 TIME
• More time spent doing aerobic exercises means more
calories burned and an increase in endurance. We can
at least do 20 minutes per session at first, then
gradually increase it to 60 minutes.
 TYPE
• Running, jogging, sprinting,
swimming, and playing contact
sports such as basketball are some
activities that we can do to improve
our heart rate. It is also important to
try different exercises and activities
to avoid boredom.
 MUSCLE STRENGTHENING
ACTIVITIES
• Muscle strengthening activities are exercise in which groups of muscles work or
hold against a force or some weight . Muscle strengthening activities help build
good muscle strength. When muscles do more work, It becomes stronger.
Therefore, being strong and healthy muscles enable us to perform everyday
physical task.
• Ex. push-ups, sit-ups, squats and lifting
 BONE STRENGTHENING
ACTIVITIES
• Bone growth is stimulated by physical stress
brought about by physical physical activity.
As skeletal muscles contract, they pull their
attachment on bones causing physical stress.
This consequently stimulates bone tissues,
making it stronger and thicker. Such bone
strengthening activities can increase density
throughout our skeletal system. This is called
bone hypertrophy.
• Ex. running, skipping rope, and playing
basketball can make our bones fit.
SUMMARY
AEROBIC MUSCLE
STRENGTHENING
ACTIVIES ACTIVITIES
During aerobic actiivity, Muscle contraction occurs during a
muscle strengthening activity. The
oxygen delivered to the repititive contractions during exercise
muscles in our body cause damage to muscle fibers.
However, these muscle fibers are
allowing us to sustain the ready to be repaired once they get
physical activity for few damaged, There will be new muscle
minutes fibers produced to replace and repair
those fiber taht were damaged. The
muscles in the body then starts to
grow
BONE
STRENGTHENING
ACTIVITIES
Bone growth is stimulated by the
physical stress. As skeletal
muscle Contract, they pull their
attachment on bones causing
physical stress. This
consequently stimulates bone
tissues, making it stronger and
thicker. Such bone strengthening
activities can increase bone
density throughout our skeletal
system.
 THANK YOU!!!
PREPARED BY:
MIKEE MARCELO