FM-AA-CIA-15 Rev.

0 10-July-2020

Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 2

STUDY GUIDE FOR MODULE NO. 2

AN INTRODUCTION TO PHYSICAL ACTIVITY

MODULE OVERVIEW

Module Outline:
AN INTRODUCTION TO PHYSICAL ACTIVITY
1. Neuromusculoskeletal System and Cardiovascular and Pulmonary Systems
2. Health Benefits of Physical Activity
3. Basic Principles and Factors to Consider Prior to Physical Activities

MODULE LEARNING OBJECTIVES

At the end of this Module, you should be able to:

a. Identify elements and factors for having Fitness and Wellness.
b. Explain the importance of determinants of Health, Wellness, and Fitness

LEARNING CONTENTS

AN INTRODUCTION TO PHYSICAL ACTIVITY

Neuromusculoskeletal System and Cardiovascular and Pulmonary Systems

A. Neuromusculoskeletal System
The “neuromusculoskeletal system” refers to the nervous, muscular, and skeletal systems of your body as an
integrated whole. This “frame” of your body consists of hundreds of bones connected by many more joints,
which are stabilized and moved by thousands of muscles, controlled by millions of nerve fibers, and
interconnected by a vast network of various support tissues.
All the components of the neuromusculoskeletal system are designed to work together smoothly, coordinated
by your brain and central nervous system, to enable you to move confidently through life.
However, because of the vastness and complexity of your neuromusculoskeletal system, it is not uncommon
for one or more components to malfunction or become damaged. Common causes of malfunction or damage
include:
• Occupations that require lots of sitting or driving
• Improper use of one or more parts of the body
• Repetitive tasks that overuse some body regions while neglecting others
• Over-exertion that forces areas of the body past their current level of conditioning or strength
• Actual injuries, past or current
• Nutritional deficiencies or imbalances
• Past, current, or developing disease processes

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These causes commonly result in a loss of normal function, and possibly a loss of tissue integrity. You might
notice these changes as: loss of flexibility or strength, poor posture, difficulty performing normal daily tasks, and
pain. These are your body’s “warning signs” of neuromusculoskeletal compromise.
B. Cardiovascular and Pulmonary Systems
The major function of the cardiovascular system is to
deliver, via the blood, oxygen and nutrients to all tissues
of the body and to remove from them carbon dioxide and
other waste products of cellular metabolism. In this
regard, the cardiovascular system is the link between
external respiration (gas exchange between the
atmosphere and lungs) and cellular respiration (use of
oxygen for energy production by the mitochondria).
Other vital functions include, transport of heat to
maintain body temperature, delivery of white blood cells
to sites where they defend against foreign material, and
transport of hormones from the site of release to their
target organs. Thus, the cardiovascular system is a key
contributor to constancy of the body's internal milieu or
homeostasis.
These tasks are accomplished by two interconnected yet
distinct components of the cardiovascular system: the
pulmonary circulation and the systemic circulation. Each
component is made up of (1) a pump (right ventricle for
the pulmonary circulation, left ventricle for the systemic
circulation) that provides energy to propel the blood, (2)
a system of arteries and arterioles that distributes blood
throughout the region each pump supplies, (3) a network of capillaries through which gases and nutrients are
exchanged with the tissues supplied, and (4) a system of venules and veins that returns the distributed blood
to the pump. The two components differ in the amount of the total blood volume each contains at any one point
in time, the pressure of operation, thickness of vessel walls, and resistance to blood flow.

Health Benefits of Physical Activity

W.H.O. defines physical activity as any bodily movement produced by skeletal muscles that requires energy
expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and
from places, or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improve
health.
Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be
done at any level of skill and for enjoyment by everybody.

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Regular physical activity is proven to help prevent and manage noncommunicable diseases such as heart
disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight
and can improve mental health, quality of life and well-being.
Physical activity or exercise can improve your health and reduce the risk of developing several diseases like
type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and
long-term health benefits. Most importantly, regular activity can improve your quality of life.
A minimum of 30 minutes a day can allow you to enjoy these benefits.
Benefits of regular physical activity
If you are regularly physically active, you may:
• reduce your risk of a heart attack
• manage your weight better
• have a lower blood cholesterol level
• lower the risk of type 2 diabetes and some cancers
• have lower blood pressure
• have stronger bones, muscles and joints and lower risk of developing osteoporosis
• lower your risk of falls
• recover better from periods of hospitalization or bed rest
• feel better – with more energy, a better mood, feel more relaxed and sleep better.

Basic Principles and Factors to Consider Prior to Physical Activities

A. Principles of Exercise/Training
By using the principles of training as a framework we can plan a personal training Programme that uses scientific
principles to improve performance, skill, game ability and physical fitness.
A successful training Programme will meet individual needs which are personal fitness needs based on age,
gender, fitness level and the sport for which we are training. A successful training Programme will also include
exercise in the correct heart-rate target zone.
The principles of training are the key areas that we need to focus on and are as follows:
Overload – The principle of overload refers to the
amount of exercise that is needed to improve fitness
levels. Exercise must be observed in accordance
with the intensity, duration, and frequency of the
specific activity. For any adaptation to take place, the
human body is required to exert itself beyond the
normal stress levels of training. Put simply, you need
to ‘suffer’ in training in order to progress. This doesn’t mean every single session you need to be putting
yourself in the ‘pain cave’ but you will need to check in regularly to ensure you are pushing yourself
enough for the body to reset its current fitness levels.
Progression – must be in context of the performer's tolerance whether to increase or maintain the
Overload. An increase in the level of exercise, whether it be run farther or to add more resistance must
be done in the progression. This enables the body to slowly adapt to the overload, thus making the

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overload normal. Once this is achieved, progression is continued onward toward a new overload If the
Progression is too fast or too intense, the body simply will not be able to work at the new level and
improvement may not occur.
Recovery – Recovery is important in order to actually make progress in your training. There are
numerous different types of recovery to consider, and the amount of recovery that you need varies
based on a number of factors. To maximize your recovery, focus on sleeping more, eating more,
drinking more and consuming higher-quality food sources. The adaptation to overload occurs during
rest periods. When you are pushing your limits, you are in the process of breaking down your body.
During the recovery phase, the body experiences a ‘super-compensation’ which results in the body
adjusting to new levels of fitness. Remember you cannot expect to feel recovered for every session—
and if you waited for full recovery between every session, you would get very little done. It is OK and
normal to train tired and fatigued. Then when proper and planned phases of recovery are prescribed,
one can expect to feel amazing!
Types of Recovery
o Muscular – This is the type of recovery most of us think of. Your muscles hurt after training,
but in 24-48 hours the pain subsides, and you can say that your muscles have more-or-less
recovered from the stress.
o Connective Tissue – This one's a little trickier because things like tendons and ligaments don't
get DOMS, so you can't easily tell how beat up or recovered they are. The best you can do is
be aware of any low-level aches and pains around major joints.
o Skeletal – Training places stress on your skeletal system. In the long-run, this is a good thing
as it strengthens your bones. However, chronic overuse without enough recovery can lead to
injuries like microfractures.
o Nervous System – Your nervous system is responsible for the coordination and activation of
all your muscles. Generally speaking, the more complex the movement, and the more force
production required, the more your nervous system will be stressed. Nervous system stress is
most detectable through losses of explosive power, coordination reductions, and an overall
sense of fatigue.
o Mental/Psychological – Mental stress from training is very real. High-level athletes across
almost every sport deliberately take off-seasons and breaks from training in order to recover
their mental energy. This type of recovery is also complex because other life factors
(relationships, work etc.) can significantly impact it.
Things to do to improve recovery
o Sleep more – Sleep is the number 1 factor for recovery, beyond food, drugs and anything else
you can think of. Even a single night without good quality sleep can wreck your training. Take
it seriously, get to bed at a reasonable time and aim for at least 8 hours per night.
o Eat more food – Being in a calorie surplus is one of the biggest, most proven ways to improve
your recovery from every single type of training.

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o Eat better food – As much as the If It Fits Your Macros (IIFYM) crowd would love it to be true,
a calorie is NOT just a calorie. 3000 calories worth of quality proteins, carbs and vegetables
per day is going to help your recovery far more than 3000 calories worth of junk food.
o Drink More Water – Even a small amount of dehydration impacts recovery, so drink plenty of
water throughout the day
Specificity – Exercises must be specific in its concern. It could be either for strength, flexibility, or
endurance etc. Physical conditioning should match the demands that a sport or activity makes on
individual. Specificity infers that all skills and activities are unique and require training that is geared
specifically to each. The implication of specificity is that if only a certain part of the body is exercised,
only part develops. For example, if one chooses only to jog for fitness, the cardiovascular system will
be developed. Training must be matched to the needs of the sporting activity to improve fitness in the
body parts the sport uses. This put simply means that you’ll get better at what you do. If you want to
improve your swimming, then swim more. If you want to improve your riding, then ride more. If you want
to improve your running, then run more. There are many other modalities of exercise that will have
some transfer regarding their benefit to you, but nothing beats training specifically for the disciplines
you are trying to improve.
Reversibility – any adaptation that takes place as a result of training will be reversed when you stop
training. If you take a break or don’t train often enough you will lose fitness. Without consistent training
your body will start to lose its fitness gained in those few weeks where you were exercising 3-4 times a
week. If you suddenly drop that to once or none a week then your performance and fitness starts to
decline.
Variation – Try to vary your training, to keep you interested and to give your body a different challenge.
Remember a change is as good as a rest. Many professional athletes will play a completely different
sport in-between their main season, to keep their fitness up whilst still having a rest. Variation of training
adds spice to your training. It keeps you motivated and keeps your exercise regime fresh. Nine times
out of ten the variation exercise can have a positive effect on your main sport.
Individualization – This is probably where we can see the biggest mistakes made by coaches and
athletes. Unfortunately, one size does not fit all, so when one athlete has a great response to a training
program the temptation is there to try and get everyone to follow the same program. Whilst we need to
consider and incorporate all the principles above, how we apply these in a practical sense is more art
than science. A great coach will identify innate differences and variances within each individual athlete
and work to determine what is the best recipe to prepare this person for optimal performance.
B. Things to consider prior to any physical activity/exercise/training
1. Stay hydrated
Drinking fluids throughout the day is essential for maintaining healthy hydration levels. Replenishing fluids
during exercise is essential for maintaining optimal performance, especially when exercising in hot
temperatures. Moreover, hydrating after your workout can help you recover and get you ready for your next
training session

2. Optimize your nutrition

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Be sure to consume a balanced diet to support your fitness program. All food groups are necessary to
sustain healthy energy levels and get the most out of your workout. Carbs are vital, as they can fuel your
muscles before exercise. Carbs are also important after exercise to replenish glycogen stores and assist with
the absorption of amino acids into your muscles during recovery. Additionally, protein helps improve muscle
recovery after exercise, repairs tissue damage, and builds muscle mass. Lastly, regularly consuming healthy
fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last
longer
3. Warm up
It’s important to warm up before your workout. Doing so can help prevent injuries and improve your athletic
performance. It can also help improve your flexibility and reduce soreness after your workout. Simply start your
workout with some aerobic exercises like arm swings, leg kicks, and walking lunges. Alternatively, you can
warm up by doing easy movements of the exercise you’re planning to do. For example, walk before you run.
4. Cool down
Cooling down is also important because it helps your body return to its normal state. Taking a couple of minutes
to cool down can help restore normal breathing patterns and even reduce the chance of muscle soreness. Some
cool-down ideas include light walking after aerobic exercise or stretching after resistance training.
5. Listen to your body
If you’re not used to working out every day, be mindful of your limits. If you feel pain or discomfort while
exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries.
Also, remember that working out harder and faster is not necessarily better. Taking your time to progress
through your fitness program can help you maintain your routine in the long term and make the most of it.

LEARNING ACTIVITY

• Graded Recitation

Prepared by:

MARC CHRISTIAN P. BLANCO, LPT

Instructor

PANGASINAN STATE UNIVERSITY 6