Fun fact!
The normal resting heart rate for adults over the
age of 10 years, including older adults, is
between 60 and 100 beats per minute (bpm).
PEH 1st Sem
Lesson 1: Health-Optimizing
P.E. (H.O.P.E.) 1
gym equipment to lift. (2)Another way to
provide resistance is the use of bands (rubber)
Exercise for Fitness
❖ Aerobic activities
➢ A physical activity with
moderate intensity, with a lot of
repetitive movements done
within a long period of time.
➢ Use energy systems that need
oxygen to synthesize energy.
BENEFITS OF AEROBIC ACTIVITIES:
1. Increased maximal oxygen
consumption
2. Improve cardiovascular function
3. Improved cardiorespiratory function
4. An increase of blood supply to the
muscles and an increase in the ability to
use oxygen
5. Lower heart rate and blood pressure
with moderate exercise
6. Lower levels of blood pressure (for
people with high blood pressure)
7. Improves body composition by
decreasing body fat.
8. An increase in HDL cholesterol (High
Density Lipoproteins) good cholesterol
9. An improvement of glucose tolerance
and reduction of insulin resistance.
10. Helps decrease anxiety and stress
❖ Muscles Strengthening Exercises
➢ An exercise that will increase
muscle and bone strength.
➢ Affect hormone health
positively.
Commonly seen as weight bearing activity.
(1)May use your own body weight or
2 TERMS USED:
1. Rep (repetition) - One complete
movement of a particular
exercise.
2. Set - A group of repetitions
The basic training design for:
● Upper Body Strength Training
- Anywhere between 6-15
reps in a set, 3 sets
● Lower Body Strength Training
- Anywhere between 15-25
reps, approximate of 3
sets.
BENEFITS OF MUSCLES STRENGTHENING
EXERCISES:
1. Gain an increase in muscle strength.
2. Strengthen tendons and ligaments.
3. Gain a potential improvement range of
motion joints.
4. Have a reduction of body fat and an
increase in lean muscle mass
5. Potentially have improved blood
pressure levels
6. Gain positive changes in levels of blood
Cholesterol
7. Gain an improvement in glucose
tolerance and insulin sensitivity
8. Gain overall strength, balance and
functional ability.
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EXAMPLES OF STRENGTH TRAINING

EXERCISES:
❖ Bone-Strengthening
1.Goblet Squat
Exercises
- This is a squat done while holding a ➢ Stimulated by physical activities
weight in front of you, which adds more ➢ Activities that suits children
of a workout for your core and legs

2.Pallof Press
EXAMPLES OF BONE-STRENGTHENING
- This “anti-rotation” movement, you must ACTIVITIES:
resist rotation, working your oblique,
abs, lower back, glutes and more. ✓ Gymnastics
✓ Football
3.Dumbbell Row ✓ Basketball
✓ Tennis
- It helps develop a strong back, arms ✓ Martial arts
and core. It works your lat, traps and ✓ Skipping with a rope
rhomboids ✓ Hopscotch
- Supports proper posture by pulling your ✓ Jumping and climbing activities
shoulder back and helping stabilize
your spine. SUITABLE FOR YOUNG PEOPLE:

4.Push-up
- Are deceptively simple functional
movements that work your upper body
muscles while engaging your core and
allowing you to use the full range of
motion in your shoulder blades.
5.Split Squat
- It involves single leg movements that
helps minimize training imbalances.
- It helps build lower body strength while
improving balance, flexibility and
stability in your hips.
6.Lateral Squat
- This is a combination of lateral lunges
and is useful for stretching your groin
and inner thighs while also out your
hips, thighs and trunk.
7.Hip Extension
- This exercise helps to train your glutes,
which are often underutilized if you for
long periods each day.
✓ Dance
✓ Aerobics
✓ Weight training
✓ Water based activities
✓ Running
✓ Skipping with a rope
✓ Martial arts
✓ Gymnastics, hockey, football,
volleyball, basketball, tennis and
badminton.
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Lesson 2: FITT Principle &
Muscular Strength Workout
Plan
What is the FITT Principle?
★ Frequency - Number of times you
exercise per week
FACTORS TO CONSIDER:
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- Cardiovascular ● Contraction
Conditioning - Shortening of a
- Your current fitness level muscle
★ Intensity - How hard you work or its ● Extension
difficulty. - Stretching of a muscle

WAYS TO DETERMINE:
Progressive Resistance
- Target heart rate
monitoring STAGES OF PERSONAL FITNESS PROGRAM:
- Talk test
1. Initial
★ Time - Duration of a single workout. 2. Improvement
3. Maintenance
Too short = limited progress

Too long = high risk for injuries Types of Workouts

★ Type - Type/Mode of activity that you BASIC RESISTANCE-TRAINING GOALS:
choose.
● Strength
IT DEPENDS ON:
- Plan designed to increase strength and power.
- What you enjoy doing
- How much time you have High weight and low reps.
- Can you afford the
activity ● Hypertrophy

- Plan designed to increase strength and power.

Workout Plan Components High weight and low reps.

TERMS TO KNOW: ● Endurance

● Rep (Repetition) - Plan designed to improve muscle endurance

- One complete movement of a
particular exercise. ● Fitness and Toning
- Most basic component of a
resistance-training program. - Plan designed to maintain current levels of
● Set
- A group of repetitions strength.
● One-rep maximum (1RM)
- A measure of a lifter’s
absolute muscular strength

It determines training load, strength and

weakness, and keep track of progress,
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Lesson 3: Nine(9) Principles of

Exercise

Lesson 4: Health Risk in our

Lifestyle

Date: 09/03/20X