PEH

PRACTICA
L EXAM
Steps to improve your
Health Related Fitness.
 Contents of This Video

☻Ways in improving your health.

-Different exercises.
-Food you should eat.
 Healthy Lifestyle

Eating and exercise go hand in hand.

When and what you eat can be
important to how you feel when you
exercise. Consider these eating and
exercise tips.
Endurance exercises improve the health of your heart, lungs,
and circulatory system.

Regular exercise is one of the best things you can do for your
health. They keep your heart, lungs, and circulatory system
healthy and improve your overall fitness.
 Walking

Aim for a brisk walk of 30 to

90 minutes most days of
the week.
 Squats

You should at least do 3 sets

of 15 repetitions of squats
every day.
 Lunges

Aim for three to four sets of

15-20 repetitions per leg.
 Push-ups

You can start with 20 push-

ups, but do not stick to this
number.
 Abdominal
Crunches
10-12 repetitions and three
sets of crunches will be
good enough.
 Plank

It's OK to start with shorter

sets and work up to 60
seconds.
 Wall sit

Begin by performing 2–3 sets

of 30–60 seconds.
 Bicep Curls

Perform one to three sets for

12 to 20 repetitions.
 Arm circles

Slowly make clockwise circles

about 1 foot in diameter for
20—30 seconds.
 Mountain
climber
Start by doing 10-15 mountain
climbers in a row. If you're
a little more advanced, sets
of 25-30 is a good goal.
 Lunge jump

Beginners should aim for 5 to

10 reps on each leg or 30
seconds total.
Prone walkout

Start slowly with just 5 or 10

minutes a day and work up
to at least 30 minutes on
most days of the week
Fitting regular exercise into your daily schedule may seem difficult at first. But you can start
slowly, and break your exercise time into chunks. Even doing ten minutes at a time is fine.
You can work your way up to doing the recommended amount of exercise.
 Good meal options include:

Whole, unprocessed foods Try to include proteins from

like fruits, vegetables, foods like yogurts (look for
grains, and dairy. varieties with less sugar
added), eggs, nuts and
seeds.
 Problem vs. Solution

Problem Solution
 Be physically active
 Obesity everyday.
 Diabetes  Eat healthy foods.
 Heart disease  Achieve a healthy
 Mental illness weight.
 Reduce your stress.
 My exercising table

Push ups Zipper Test 3 mins Step Test

Phase 01 8 1-2 cm 61 beats per minute

Phase 02 16 3-4 cm 58-80

Phase 03 20 5-7 cm 52-81

Regular exercise is
one of the best
things you can do
for your health.
Thank You For Watching
 Resources

Webpage Photos
Vector pictures from google.

https://medlineplus.gov/social-m
edia-toolkit
/

https://fsph.iupui.edu/doc/10-
Tips-Healthy-Lifestyle.pdf