Physical Education

Grade 7
SESSION 1:
Compare the two
pictures.How
can you
describe them?
 A
B
These are the pictures
of physically fit and
physically unfit
person.
Physically fit means to
be in a state of health
and well-being and
physically unfit is the
reverse of it.
 DEFINING
PHYSICAL FITNESS
Physical fitness –
is a set of abilities
needed to perform
physical activity.
Physical Activity- any
bodily movement
produced by the
contraction of muscles.
COMPONENTS OF
PHYSICAL
FITNESS
1.Health Related
components: Those factors
that are related to how well the systems
of your body work. It refer to the
body condition
a.Cardiovascular Fitness/
Endurance: The ability of the
circulatory system (heart and
blood vessels) to supply
oxygen to working muscles
during exercise.
b.Body Composition: The
relative percentage of body
fat compared to lean body
mass
(muscle, bone, water,etc)
c.Flexibility: ability
of the joints in the body
to move to their full
range of motion.
d.Muscular strength:
The amount of force that
can be produced by a
single contraction of a
muscle.
e.Muscular endurance:
The ability of a muscle
group to continue muscle
movement over a length of
time.
2.Skill Related Components:
Those aspects of fitness which form
the basis for

successful sport or activity participation. It

refer to body performance.
a.Speed: The
ability to cover a
distance in a short
period of time.
b.Agility: The ability of
the body to change
position and direction
quickly.
c.Balance: The ability
to maintain an upright
posture or equilibrium
while still or moving.
d.Coordination:
ability to use the
senses together.
e.Reaction Time:
Amount of time it
takes to get moving.
f.Power: The
product of
strength and
speed.
3.Physiological fitness
includes non-performance
components of physical fitness
that relate to biological systems that
are influenced by one's level of
habitual physical activity.
a.METABOLIC FITNESS -
The state of metabolic
systems and variables
predictive of the risk for
diabetes and cardiovascular
disease.
b.MORPHOLOGICAL FITNESS
A non-performance component of
physical fitness related to body
composition factors such as body
circumferences, body fat content and
regional body fat distribution.
c.BONE INTEGRITY (Bone
Strength)
A non-performance component of
fitness related to bone mineral
density. Bone integrity is related to
habitual physical activity.
 How can we
achieve Physical
Fitness?
To find the answer
give a specific
word which relates
to the pictures.
 Correct or
proper nutrition
Physical fitness is
generally achieved
through correct nutrition,
exercise, hygiene and
rest.
Exercise- Type of
physical activity
carried out to sustain
or improve health and
fitness.
What are the
importance/
benefits of
exercise?
Increased Energy
By working out on a regular basis, your
body becomes more efficient at
burning calories. This gives you
more energy throughout the day.
Increased Metabolism
Increased physical activity through working
out leads to more muscle mass, which in
itself leads to a higher metabolism. As per
some
studies, every extra pound of muscle allows
you to burn anywhere from 50- 100
calories when at rest.
Improved Muscle Tone
Physical activity, especially weight
training allows you to
change the shape of your body. Since
muscle is denser than fat, one can get
bigger or smaller by gaining more
muscle mass.
Better Health
Increased exercising leads to a
strengthening of the immune system;
which means that one is less likely to
get sick when exercising the right
amount. On the other hand, over
exercising can weaken your immune
system and make you sick.
Stress Reduction
Stress levels are reduced extensively
by regular work outs. They allow the
individual to take their mind off the
daily grind and use pent up energies
for productive purposes.
Improved Self-Esteem
When following an exercise
regimen for a regular basis, you
bring about greater self esteem
through the results and
accomplishment achieved.
Normal Pulse Rate
Pulse indicates the rate at which
your heart is beating; so normal
pulse rate implies that your
heart is functioning properly,
which is a sign of good health.
Heart rate is a very
important measurement
in many fitness tests and
in exercise science
research.
Heart rate- refers to the speed
of the heartbeat, specifically the
number of heartbeats per
unit of time. The heart rate is
typically expressed as beats per
minute (bpm).
The normal heart
rate ranges from
60–100 bpm.
Bradycardia refers to
a slow heart rate,
defined as below 60
bpm.
Tachycardia refers to
a fast heart
rate, defined as
above 100 bpm.
When the heart rate is
not regular in a regular
pattern, this is referred
to as an arrhythmia.
These abnormalities of
heart rate sometimes,
but not always, indicate
disease.
 FINDING
MY PULSE
Heart rate is
measured by finding
the pulse of the
heart.
This pulse rate can be
found at any point on the
body where the artery's
pulsation is transmitted to
the surface.
Pulse rate can be
determine by
pressuring the
location of
artery’s pulsation
with the index
and middle
fingers.
The thumb should not
be used for measuring
another person's heart
rate, as its strong
pulse may interfere
with the correct
perception of the
target pulse.
Two Most Common
Location of Pulse
Carotid pulse-the pulse of the
carotid artery, palpated by gently
pressing a finger in the area
between the larynx and the
sternocleidomastoid muscle in the
neck.
Radial pulse-
the pulse of the radial artery
palpated at the wrist
When the heart beats, arteries
pulse at the same time. Some of
these arteries like the radial and
carotid arteries can be felt easily,
while others are too deep in the body
to be accessed.
ACTIVITY 1: RAISING MY HEART RATE
Perform several task and record your heart rate.
Answer the ff.

Resting heart Rate (1 min) bpm

Jogging in place (20 sec) bpm
Jum[ping Jacks (20 times)
Step-ups (20 sec) bpm
Partner Tag (1 min ) Crab bpm
Walk ( 5 meters) bpm
bpm
SESSION 2:
Determining The
Right Exercise
Intensity
Resting Heart Rate
(RHR) - refers to the
number of times your
heart beats in one
minute while at rest.
The average RHR is 70-80
beats per minute
(BPM), though athletes
may have resting heart
rates as low as 40-50 BPM.
RHR is often a measure of
fitness -- as you become more
fit, your RHR will decrease as
your heart becomes more
efficient. If your resting heart rate
is 100 or more BPM, that may a
sign of a problem and you
should see your doctor.
To take your resting
heart rate, take your
pulse for one minute
first thing in the
morning. You can also
take yourpulse after
resting for 20-30
minutes if you're not
able to do it in the
morning.
How to Measure
Resting Heart
Rate?
Early morning is the
best time to
measure your
resting heart rate.
• After you wake up give
sometime to your body to
rest for a while.
• Do not suddenly start
measuring the RHR after
waking up.
• Lie down at least for 15
minutes before measuring the
 Resting Heart Rate Chart For Women
RHR for Above Below
Age Excellent Good Average Poor
Average Average
Athletes

18-25 54-60 61-65 66-69 70-73 74-78 79-84 85+

26-35 54-59 60-64 65-68 69-72 73-76 77-82 83+

36-45 54-59 60-64 65-69 70-73 74-78 79-84 85+

46-55 54-60 61-65 66-69 70-73 74-77 78-83 84+
56-65 54-59 60-64 65-68 69-73 74-77 78-83 84+
65+ 54-59 60-64 65-68 69-72 73-76 77-84 84+
 Resting Heart Rate Chart For Men

RHR for Above Below

Age Excellent Good Average Poor
Average Average
Athletes

18-25 49-55 56-61 ,62-65 66-69 70-73 74-81 82+

26-35 49-54 55-61 62-65 66-70 71-74 75-81 82+
36-45 50-56 57-62 63-66 67-70 71-75 76-82 83+
46-55 50-57 58-63 64-67 68-71 72-76 77-83 84+
56-65 51-56 57-61 62-67 68-71 72-75 76-81 82+
65+ 50-55 56-61 62-65 66-69 70-73 74-79 80+
 Maximum Heart
Rate - (MaxHR) is
the fastest your
heart can beat in a
minute.
To determine your actual
MaxHR you need to
take an
electrocardiogram test,
monitored by a qualified
technician or a doctor
To estimate your maximal heart
rate, simply subtract your age
from the number 208.
MaxHR= 208-age
=208-12
=194
Target Heart Rate
(THR) - Your Target
Heart Rate is a
percentage of your
MaxHR.
Typically, you
determine a range of
heart rates ("Target
Zone") that represents
your desired workout
intensity..
By keeping your heart
rate in this zone, you
can monitor your
workout intensity
level.
Heart rate reserve
(HRR) - is the difference
between a person's
measured or predicted
maximum heart rate and
resting heart rate.
Recovery Heart Rate
- is the change in your
heart rate after you stop
working out.
This is often used
to gauge
exercise
intensity
You compare your workout heart rate with
your heart rate after you have recovered for
1 - 2 minutes. If you do not have much
change in your heart rates, you are not very
fit (your heart still has to beat rapidly, even
though you have stopped working out. )
Acommon recovery heart rate is 20-30
beats per minute. A person who is fit will
have a higher Recovery Heart Rate than an
unfit person.
 What should be the
heart rate when
engaging in a
moderately intense
exercise?
Given:
Age = 12
Resting Heart Rate
(RHR)= 70
STEP 1: Find the MaxHR
MaxHR = 208
-.7(Age) 208 - .7(12)
208 – 8.4
=199.6 (MaxHR)
STEP 2: Compute the HRR
HRR=MaxHR –
RHR 199.6 - 70
=129.6 (HRR)
STEP 3: Compute Minimum HR
for Moderate Exercise
HRR x 40% + RHR
129.6 x .40 + 70
51.84+ 70
=121.84
STEP 4: Compute Maximum HR
for Moderate Exercise
HRR x 55% + RHR
129.6 x .55 + 70
71.28 + 70
=141.28
STEP 5: Compute Minimum HR
for Vigorous Exercise
HRR x 50% + RHR
129.6 x .50 + 70
64.80+ 70
=134.80
STEP 6: Compute Maximum HR f
Vigorous Exercise HRR x 85%
+ RHR 129.6 x .85+ 70
110.16+ 70
=134.80
ACTIVITY 2: Compute the following:
a. Resting Heart Rate
bpm
b. Maximum Heart Rate
bpm
c.Heart RateHeart
a. Minimum Reserve
Rate bpm
bpm Moderate
b.Maximum Exercise
HeartRate bpm
Vigorous Exercise
a. Minimum Heart Rate bpm
b. Maximum Heart Rate bpm
ACTIVITY 3: Based on the tasks performed in
activity 1, classify the following tasks as
MODERATE or VIGOROUS in intensity based on
your heart rate.
TAS HEART RATE INTENSITY
Resting
K heart Rate (1 min) bpm
Jogging in place (20 sec) bpm
Jum[ping Jacks (20 times) bpm
Step-ups (20 sec) bpm
Partner Tag (1 min ) bpm
Crab Walk ( 5 meters) bpm
SESSION 3
Calculating the
Physical Activity
Index (PAI)
FREQUENCY
How often do I exercise? Score
Less than 1 time per week 0
1 time per week 1
2 times per week 2
3 times per week 3
4 times per week 4
5 times per week 5
INTENSITY
How hard do I exercise? Score
No change in my pulse from resting 0
level
Little change in my pulse 1
Slight change in my pulse 2
Moderate increase in my pulse 3
Vigorous increase but not sustained 4
Vigorous increased but sustained 5
TIME or DURATION
How long do I exercise? Score
Less than 5 minutes 0
5-14 minutes 1
15-29 minutes 2
30-44 minutes 3
45-49 minutes 4
60 minutes or more 5
ASSESSMENT
Frequency
: x Intensity
x Time =
Physical Activity
Index
Less than 15 Sedentary
15- 24 Low Active
25-40 Moderate Active
41-60 Active
More than 60 High Active
HYPOKINETIC
DISEASE
Hypokinetic diseases
are conditions that
occur from a
sedentary lifestyle.
Sedentary Lifestyle - is a
typeof lifestyle with no
or irregular physical
activity.
Hypokinetic disease or
condition is one
associated with lack of
physical activity or too
little regular exercise.
Hypo means under or too
little, and kinetic means
movement or activity.
Thus, hypokinetic means
"too little activity."
Examples of
Hypokinetic
Diseases
Hyperlipidemia
- means high
lipid levels.
It usually means
that you have high
cholesterol and high
triglyceride levels.
A 4mL sample of
hyperlipidemic
blood with lipids
separated into
the top fraction.
Lipid is the
scientific term for
fats in the blood.
High lipid levels can
speed up a
process called
atherosclerosis.
Cholesterol is a lipid (fat) which is
produced by the liver.
Cholesterol is vital for normal
body function.
Every cell in our body has
cholesterol in its outer layer.

Cholesterol is a waxy material that is

produced naturally by the liver. It
protects the nerves, produces
Low-density lipoprotein, or LDL,
is known as "bad" cholesterol.

High-density lipoprotein, or HDL,

is known as "good" cholesterol.
These two types of lipids,
LDL cholesterol is called “bad”
cholesterol, because elevated levels of
LDL cholesterol are associated with an
increased risk of coronary heart disease.
LDL lipoprotein deposits cholesterol on
the artery walls, causing the formation of a
hard, thick substance called cholesterol
plaque. Over time, cholesterol plaque
causes thickening of the artery walls and
narrowing of the arteries, a process called
HDL cholesterol is called the “good
cholesterol” because HDL cholesterol
particles prevent Atherosclerosis by
extracting cholesterol from the artery walls
and disposing of them through the liver.
Thus, high levels of LDL cholesterol and low
levels of HDL cholesterol (high LDL/HDL
ratios) are risk factors for Atherosclerosis,
while low levels of LDL cholesterol and high
level of HDL cholesterol (low LDL/HDL
ratios) are desirable.
Atherosclerosis-
hardening of the
arteries due
plaque forms in the
walls of your
Narrowing
of artery
due to
plaque
forms in
the wall.
Plaque is made of lipids and other
materials circulating in your
blood. As more plaque builds up,
your arteries can narrow and
stiffen.
Eventually, enough plaque may
build up to reduce blood flow
through your arteries.
Atherosclerosis
increases your risk of
heart disease,
stroke, and other
vascular diseases.
Cardiovascular disease
(also called heart disease) is
a class of diseases that
involve the heart, the blood
vessels (arteries, capillaries,
and veins) or both.
Hypertension (HTN) or high
blood pressure, sometimes
called arterial hypertension - is a
chronic medical condition in
which the blood pressure in the
arteries is elevated.
Blood Pressure - is the
force which the blood
exerts on the walls of
the blood vessels.
Diastolic Systolic
It is the pressure
that is exerted on It measures the
the walls of the amount of pressure
various arteries that blood exerts on
around the body in arteries and
between heart vessels while the
beats when the heart is beating.
heart is relaxed.
 "Diastolic" comes
from the Greek
diastole meaning "a
drawing apart."
"Systolic" comes
from the Greek
systole meaning "a
drawing together or
a contraction."
Stroke- occurst
when the brain cells
die due to lack of
blood and oxygen.
Ischemic stroke (the
most common type)
happens when a blood
vessel thatfeeds the
brain gets blocked.
Hemorrhagic stroke occurs
when a blood vessel
within the brain bursts.
The most
likely cause is uncontrolled
hypertension.
Coronary heart disease
(CHD) is a narrowing of the
small blood vessels that
supply blood and oxygen to
the heart. CHD is also called
coronary artery disease or
Ischemic Heart Disease.
Arteries (from Greek
artēria, meaning
"windpipe, artery") are
blood vessels that carry
blood away from the heart.
Coronary heart
disease -leads to heart
attack
Heart Attack (Myocardial
infarction (MI) or acute
myocardial infarction(AMI)-
results from the partial
interruption of blood supply to a
part of the heart muscle, causing
theheart cells to be damaged or
die.
Obesity means having
too much body fat. It is
different from being
overweight, which means
weighing too much.
Obesity occurs
over time when you
eat more calories
than you use.
Diabetes mellitus, or simply
diabetes - is a group of metabolic
diseases in which a person has high
blood sugar, either because the
pancreas does not produce enough
insulin, or because cells do not
respond to the insulin that is
produced.
Type 1 DM results from the body's
failure to produce insulin, and
currently requires the person to
inject insulin or wear an insulin
pump. This form was previously
referred to as "insulin-dependent
diabetes mellitus" (IDDM) or
"juvenile diabetes".
Type 2 DM results from insulin
resistance, a condition in which cells
fail to use insulin properly, sometimes
combined with an absolute insulin
deficiency. This form was previously
referred to as non insulin-
dependent diabetes mellitus
(NIDDM) or "adult-onset
The third main form, gestational
diabetes occurs when
pregnant women without a
previous diagnosis of diabetes
develop a high blood glucose
level. It may precede
development of type 2 DM.
Insulin- is a hormone that is
important for metabolism
and utilization of energy
from the ingested nutrients -
especially glucose.
Insulin stops the use of fat as an
energy source by inhibiting the release
of glucagon. With the exception of the
metabolic disorder diabetes mellitus
and metabolic syndrome, insulin is
provided within the body in a constant
proportion to remove excess glucose
from the blood,
Muscular System is an organ
system consisting of skeletal,
smooth and cardiac muscles.
It permits movement of the
body, maintains posture, and
circulates blood throughout the
body.
Three Types
of Muscles
Skeletal muscle
The tissue most commonly thought of as
muscle is skeletal muscle. Skeletal muscles
cover your skeleton, giving your body its
shape. They are attached to your skeleton by
strong, springy tendons or are directly
connected to rough patches of bone. Skeletal
muscles are under voluntary control, which
means you consciously control what they do.
Smooth Muscle
Smooth muscle is found in the walls of hollow organs like
your intestines and stomach. They work automatically
without you being aware of them. Smooth muscles are
involved in many 'housekeeping' functions of the body.
The muscular walls of your intestines contract to push
food through your body. Muscles in your bladder wall
contract to expel urine from your body. Smooth muscles in
a woman's uterus (or womb) help to push babies out of
the body during childbirth. The pupillary sphincter muscle
in your eye is a smooth muscle that shrinks the size of
your pupil.
Cardiac Muscle
Your heart is made of cardiac muscle. This
type of muscle only exists in your heart.
Unlike other types of muscle, cardiac muscle
never gets tired. It works automatically and
constantly without ever pausing to rest.
Cardiac muscle contracts to squeeze blood
out of your heart, and relaxes to fill your
heart with blood.
 What are the
characteristics of
muscle?
Excitability
the ability to
receive and
respond to a
stimulus
Contractility
the ability
to shorten
Extensibility
the ability to be
stretched
Elasticity
the ability to resume
its normal length after
contraction or after
being stretched.
TWO TYPES OF
MUSCULAR
CONTRACTIONS
Dynamic or Isotonic
contraction - refers to a
contraction where movement
is involved. An example is
lifting of a dumbbell from
either side to the shoulder.
 Concentric contraction -he
force generated is
sufficient to overcome the
resistance, and the muscle
shortens as it contracts.
Eccentric contraction - the
force generated is insufficient to
overcome the external load on the
muscle and the muscle fibers lengthen
as they contract. An eccentric
contraction is used as a means of
decelerating a body part or object, or
lowering a load gently rather than letting
it drop.
Static or Isometric
contraction - refers to
a contraction where no
movement is involved.
Isometric contraction of a muscle
generates force without changing
length. An example can be found
when the muscles of the hand and
forearm grip an object; the joints of
the hand do not move, but muscles
generate sufficient force to prevent
the object from being dropped.
ACTIVITY 4
Perform the following exercises and identify whether
muscle contraction is STATIC or DYNAMIC.
1. Push-ups
2. Curl-ups
3. Front Flank
4. Side-Flank
5. Squats
6. Bird dog- Arm Up
7. Bird dog – Leg Up
8. Lunges
9. Bird dog –Knee to elbow
ASSESSMENT
Answer the following:
1.Which of the exercises were easy to
perform?
2.Did I persevere in performing those
exercises which I found to be difficult?
3.Am I confident in doing these
exercises on my own? Why or Why not?