Physical Education and Health:

Living a Healthy Lifestyle

 Community health is the intersection of healthcare, economics and
social interaction. Unfortunately, many people are unaware of the role
this type of healthcare plays in their everyday lives. Join us as we
explore the impact of community health on your neighborhood—and
what you can do to improve it.
Community health is a medical specialty that focuses on the
physical and mental well-being of the people in a specific geographic
region. This important subsection of public health includes initiatives
to help community members maintain and improve their health,
prevent the spread of infectious diseases and prepare for natural
disasters.
“Working at the community level promotes healthy living, helps
prevent chronic diseases and brings the greatest health benefits to the
greatest number of people in need,”
 Being healthy should be part of your
overall lifestyle. Living a healthy lifestyle
can help prevent chronic diseases and
long-term illnesses. Feeling good about
yourself and taking care of your health
are important for your self-esteem and
self-image. Maintain a healthy lifestyle
by doing what is right for your body.
 Chapter 1
Exercise for Fitness
 Lesson Objective
• To understand the importance of
living a healthy lifestyle
Physical Fitness
is a condition that
allows the body to
effectively cope with the
demands of daily
activities and still has the
energy to enjoy other
active leisure activities.
Exercise
is a planned program of physical
activities usually designed to improve
physical fitness with the purpose of
increasing physical fitness level.
The Filipino Pyramid Activity Guide
 Components of Fitness
1. Aerobic Capacity- ability to deliver to supply utilize oxygen
and nutrients to the body
ex: running
2. Muscular Strength-to generate the greatest force
ex: weight lifting
3. Muscular Endurance-to resist fatigue
ex: abdominal curl-up and push-up
4. Flexibility-to move a joint without pain
ex: Sit and reach
5. Body Composition-total of the lean body mass and body fat
ex: Waist Circumference
Why is an Active
Lifestyle
important?
 Importance of an
Active Lifestyle
Regular, moderate to high intensity of physical activity, and exercise was
proven to improve overall health and fitness. As such, it:
• improves bone, joint, and muscle strength;

• develops motor control and coordination;

• helps maintain a healthy body composition;

• improves the psychological functioning of an individual;

• increases the efficiency of the lungs and the heart;

• increases muscle strength and endurance;

• protects from musculoskeletal problems such as "low" back pain;

Importance of an
Active Lifestyle
• reduces the risk of
• possibly delays the cardiovascular diseases • promotes healthy
aging process; such as coronary artery cholesterol level;
disease and stroke;

• helps regulate blood • decreases risk of Type • reduces the risk of

pressure; 2 diabetes; breast and colon cancer;

• improves control over

• builds self-esteem and
anxiety and depression;
social interaction.
and
 General
Classification
of Exercise
1. Aerobic Exercise
 Aerobic exercises involve large muscle
groups (e.g., thighs) that perform rhythmic
and continuous movement for a prolonged
period of time in order to improve aerobic
capacity.
 Examples include swimming, biking,
running, and dancing.
2. Resistance Exercise
 Resistance exercises require the
muscle to contract against an
external load (e.g., barbell) in
order to improve muscular
strength, muscular endurance, and
bone strength.
 Examples include TRX (Total
Resistance Exercise), Thera-Band,
and resistance machines.
3. Stretching Exercise
 Stretching exercises
increase the elasticity of
muscles and tendons
surrounding the joint in
order to improve
flexibility.
 Examples include static
stretching, ballistic
stretching, and dynamic
stretching.
Stages of Changing an Old Habit
That a Person Undergoes
Barriers to an Active Lifestyle
and Their Possible Solutions
Barriers to an Active Lifestyle
and Their Possible Solutions
Principle of
Exercise
Training
Principle of Overload-how hard
Principle of Progression-how soon
Principle of Specificity-adapt specifically
Principle of Individuality -own unique way
Principle of Reversibility-all reversible
Fitness
Goals
1.Write short-term and
long- performance goals
(6-8 weeks or 6 months or more)
2.Set realistic goals
3.Write specific goals
4.Write a fitness contract
SMARTER
OBJECTIVES
S- SPECIFIC
M-MEASURABLE
A-ATTAINABLE/
ACHIEVEMENT
R-REALISTIC
T- TIME
E- EXCITING
R-RECORDED
 FITT PRINCIPLES/FITNESS PROGRAM
These are the key factor in designing an exercise program that will address the current
fitness level, provide means to overload the body, and trigger positive adaptations.

FACTOR DEFINITION
FREQUENCY number of session in a week
INTENSITY difficulty level of the exercise or work
demand
TIME duration or distance covered in an
exercise session
TYPE Mode of exercise or activity
 R ETAT I O N
E IN T E R P
PICTU R
PICTURE 1
PICTURE 2
PICTURE 3
PICTURE 5
PICTURE 5
HEALTHY
LIFE STYLE
Assignment:
Among the various adaptation , what are your
top 5 barriers? Write specific way on how you
can overcome these barriers.
BARRIER SOLUTION

1 Ex: I do not have the time balance my schedule, more

energy to work out in free time
ex: Jogging in the morning
2