PHED 11n MIDTERM
REVIEWER
WELLNESS
-according to World Health Organization,
wellness is a state of complete physical,
mental, social well-being and not merely the
absence of disease or infirmity.
-according to National Wellness institute,
wellness is a conscious, self-directed, and
evolving process of achieving full potential.
EIGHT DIMENSIONS OF WELLNESS
>Occupational Wellness
-it is about loving the job and valuing efforts
at the workplace or personal career.
-encourages personal satisfaction and
prosperity in one’s life.
>Emotional Wellness
-relates to understanding feelings and coping
effectively with stress.
-it is essential to pay attention to self-care,
relaxation, stress reduction, and inner
resources development to learn to grow from
experiences.
>Spiritual Wellness
-enables the creation of a collection of
principles that aid in looking for meaning
and reason. Spirituality, for example, can be
expressed in several ways by relaxation or
religion.
>Environmental Wellness
-inspires us to live a lifestyle that is
respectful of our surroundings.
-this realm encourages us to live in harmony
with the Earth by taking action to protect it.
>Financial Wellness
-the process of how to manage financial
expenses successfully.
-Financial Stress is often found to be a
common source of stress, anxiety, and fear
for college students.
>Physical Wellness
-involves maintaining a balanced body and
finding treatment where possible.
-it is accomplished by exercising, eating
well, having enough sleep, paying attention
to disease symptoms, and seeking treatment
when appropriate.
>Social Wellness
-aims to effectively and happily fulfill social
roles and to create a network of support.
>Intellectual Wellness
-it facilitates active involvement in
scholastic, economic, and community
activities.
-describes how we apply what we know in
our daily lives.
FITNESS PRICIPLES
(F.I.T.T)- Frequency, Intensity, Type, Time
>Frequency
-the number of days a person does activity in
a week.
-most benefits require at least 3 days and up
to 6 days of activity per week, but frequency
ultimately depends on the specific benefit
desired.
>Intensity
-How Hard?
-Physical activity must be intense enough to
require more exertion (overload) than
normal to produce benefits.
>Type
-The kind of activity done with the principle
of specificity and individuality in mind.
>Time
-Physical activity must be done for an
adequate length of time to be effective.
-The length of the activity session depends
on the type of activity and the expected
benefit.
-How Long?
KARVONEN FORMULA
-This is a heart rate reserve formula and it’s
one of the most effective methods to
calculate training heart rate.
-The formula factors in your resting heart
rate, therefore, you’ll need to determine your
resting heart rate by doing the following.
Sample Equation:
Age= 33
RHR= 75
Intensity Level= 50%-60%
220 – 33 (Age) = 187 bpm
MINIMUM TRAINING HEART RATE
187 – 75 (Rest Heart Rate) = 112 bpm
112 X .50 (Minimum Intensity) + 75 bpm =
131 bpm
MAXIMUM TRAINING HEART RATE
187 – 75 (Rest Heart Rate) = 112 bmp
112 X .60 (Maximum Heart Rate) + 75 bpm
=
142.2/142.2 bpm
(Note: 220 is constant.)
DIFFERENT FITNESS LEVELS
-Beginner or low fitness level: 50% - 60%
-Average fitness level: 60% - 70%
-High fitness level: 75% - 85%
RATINGS OF PERCEIVED EXERTION
>Borg Scale
-It allows you to rate how hard you feel
you’re working. RPE can be the primary
means of measuring exercise intensity if you
do not have typical heart rate responses to
graded exercise.
Intensity Levels (Borg Scale)
0 – NOTHING AT ALL
0.5 – VERY, VERY WEAK
1 – VERY WEAK
2 – WEAK
3 – MODERATE
4 – SOMEWHAT STRONG
5 – STRONG
6 – STRONG
7-9 – VERY STRONG
10 – VERY, VERY STRONG (MAXIMAL)
>Talk Test Method
-It is quite useful in determining your
comfort zone of aerobic intensity, especially
if you are just beginning an exercise
program.
-If you are able to talk during your workout
without a great deal of strain, you’re most
likely in your appropriate heart rate zone.
-Work at an intensity that allows you to
breathe comfortably and rhythmically
throughout all phases of your workout. This
will ensure a safe and comfortable level of
exercise.
ELEMENTS OF EXERCISE
PRESCRIPTIONS
1. Health Status Questionnaire/Physical
Exam
-Your doctor will ask you to complete a
questionnaire to decide whether you have
any health conditions that may hinder you to
exercise. Most personal trainers need
approval from a specialist before developing
the program.
2. Fitness Assessment and Evaluation
-This measure is used to evaluate your
physical health standard and what type of
workout you can do continuously.
3. Exercise Type
-Proper medication should involve different
workouts and a healthy regimen to develop
core strength, agility, endurance, and general
health
4. Cardiovascular Fitness
-This exercise method leads to changes in
the heart’s ability to pump blood which
increases general cardiovascular health.
5. Strength Training
-A successful plan should involve the heart
and all the main muscle groups fighting
towards resistance and developing strength,
stamina, and endurance in different
combinations.
6. Frequency Exercise
-This measure is used to evaluate your
physical health standard and what type of
workout you can do continuously.
7. Duration of Exercise
-Based on your current level of fitness and
exercise history, you can start your exercise
prescription with as little as 10 minutes of
steady exercise and develop from there.
8. Intensity of Exercise
-This is where the expert of trainer’s
abilities are tested. Each person responds to
exercise differently, it is essential to find the
right intensity and balance between effort
and rest.
9. Exercise Session Order
-Your exercise program will usually follow
a similar order, but this varies depending
upon your training goals. All programs will
begin with a warm-up and end with a cool-
down and stretching.
10. Exercise Progression
-This is how your doctor or trainer keeps
you on track and attaining your target of
fitness. The rates of progression for new
exercisers are generally broken down into
three separate 6-week phases: (1) initial
conditioning, (2) fitness improvement, and
(3) fitness maintenance.
11. Exercise Modifications
-A successful workout plan is versatile and
adaptable and can be changed regularly and
easily when moving you toward your goals.
Adjustments are a regular and continuous
medication part of workout for the rest of
your life.
TRAINING PRINCIPLES
>Overload
-Repeated practice of a skill or a series of
moves beyond necessary performance is a
method of overloading by being stronger in
order to accommodate the new load when
we evaluate the moves and resolve and
eliminate errors.
-Skills and movements are of higher quality
when fatigue doesn’t impair the trainee’s
ability to sequence movements properly.
>Progression
-To ensure that outcomes continue to
improve over time, the training intensity’s
degree needs to increase continuously above
the adapted workload.
>Specificity
-Exercise is stress, and as the body
acclimatizes to stress effectively, precision
regularly in several ways imposes a
particular form of stress on the body.
-The Specific Adaptations to Imposed
Demands (SAID) affirms that the body will
improve its performance of a specific
exercise overtime.
>Variation
-Exposing the body to an entirely new
stimulus provides regular performance
improvements.
-It decreases the likelihood of over-use
injuries, over-training, lessening fatigue, and
sustaining exercise strength.
>Reversibility
-The gains of training are lost without
training, with long periods.
-At the other side, this also means that if the
preparation is resumed, the detraining effect
can be reversed.
-Extended rest periods minimize
performance, and the physiological effects
decline with time, which restores the body to
its pre-training state.
TERMINOLOGIES
>Carotid Pulse- located on either side of
neck.
>Radial Pulse- located on the hands.
>Reversibility- lose it or use it principle.
>SAID- Specific Adaptations Imposed
Demands
>Leaping- jumping on one foot and landing
on the other foot.
>Hopping- jumping on one foot and landing
on the same foot.
>Walking- transfer of weight from one feet
to another.
>Running- the body is propelled into the air
and suspended between run steps.
>Skipping- combination of a step and a hop
on the same foot.
>Sliding- performed with a right or a left
foot leading.
>Swaying- shifting weight
>Swinging- moving a body part side to side
or forward and back.

Instructor: Ms. Arjay M. Arcayan