PE1ME

6.53

Reviewer
WEEK 2 – SAFETY
PRECAUTIONS
Exercise tips:

1. Wear comfortable and well-padded shoes

2. Put an appropriate gear for the activity

3. Always warm up before doing exercise to lower the risk

of sprains and strains

4. Do not exercise with an empty stomach. Eat something

light to give you stamina. Do not exercise immediately
after a full meal because this will affect digestion.

5. Replenish extra fluid before, during and after the activity

6. Beware of the weather and environmental condition.

7. Listen to the body. Do not exercise when unwell

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WEEK 2 – SAFETY
PRECAUTIONS
Earthquake

1. If you are inside, Stay inside.

2. Do not run outside or to the other rooms during an

earthquake

3. Within the few seconds of shaking intensifies, quickly move

away from glass, hanging objects, bookcases, China
cabinets, or other large furniture.

4. If available nearby, grab something to shield your face and

head.

5. If you’re in the kitchen, quickly turn off the stove and take
cover at the first sign of shaking.

6. If you’re in the bed, hold on and stay there, protecting you

head with a pillow.
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WEEK 2 – SAFETY
PRECAUTIONS
Asthma Attack: 6 things you need to do when you do not have
inhaler.

1 Sit upright. Stop what you are doing

2. Take long deep breaths. Breath in through your nose and

breath out to your mouth.

3. Stay calm

4. Get away from the trigger

5. Take a hot beverage

6. Seek emergency medical help

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WEEK 3 – FOOD AND NUTRITION

Food Nutrition

• Any nutrious substance that people and animal drink
or that plants absorb in order to maintain life and
growth\
• The process of providing or obtaining the food
necessary for health and growth
• Carbhohydrates, fats, Minerals, Proteins,
Vitamins, Water

• FAT SOLUBLE - VITAMIN A( vision ) D ( calcium bones ) IMPORTANCE AND BENEFITS

E ( toxins ) K ( immune system ) hindi madaling mawala
- To sipport our body to be healthy and growth
• WATER SOLUBLE – C AND B found in food development
supplements, dissolve in water. Madaling mawala
- Degree of physical activity

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 MACRO AND MICRO

MACRONUTRIENTS MICRONUTRIENTS
Nutrients in the body that needs a large amounts Nutrients in the body that needs a small amount
of carbohydrates, protein and fat. These provides which are commonly referred to as vitamins and
an energy and water. minerals

Example: Example:
Bread, Oil, Egg, Fish, Broccoli, Avocado, Tomatoes, Papaya, Carrots, Pineapple, Pumpkin,
Strawberry and Apple. Coconut and Mango.

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 MACRONUTRIENTS

Carbohydrates Proteins
Main source of energy. ( Complex Carbs ) Fruits, Needs for growth, building and repair of body
Rice and bread ( Simple Carbs ) Drinks, tissues. ( Plant base ) Meat, broccoli, oats, tofu (
chocolate, donut and cookies Animal Base ) Egg, pork, yogurt and cheese.

Fats Water
Needed for immune system function and helps
Needs for waste removal, regulates body
body store use vitamins. ( Nuts, seed, avocado,
temperature, cushions the spinal cord and joints
chocolate, and salmon, chips, fries, cookies and
( synovial fluid )
burger )

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 MICRONUTRIENTS

VITAMINS MINERALS
Aid in energy production, wound healing, bone Help maintain cardiovascular health and provides structure
formation, immunity and eye and skin health to the skeleton.

A and C
( a ) helps eye to see like pumpkin, carrot, melon,
apricot, parsley, kiwi, mango, broccoli and
pepper
( c ) ability to fight germs and helps to heal
wounds like papaya, cauli flower, orange,
cabbage and guava
Others:
Calcium and magnesium helps muscle and blood vessels relax,
preventing cramps and high blood pressure ( Spinach, squash
and banana )
Iron helps the blood transport oxygen throughout the body
prevents anemia. *( tofu, pumpkin seeds, whole grains, red meat
and dark chocolate )

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 WEEK 4 - MUSCLES
EXAMPLE AND DEFINITION

WHY • It prevents injuries

• Improves posture
It is vital to know the major MUSCLE
• Prevents muscle imbalances
muscle groups especially in
improving your body. Knowing • Refrain from aches and pains
the right kind of exercise in • Get stronger and faster performance
every muscle group has a
• Builds muscle faster
powerful impact. You must
focus on each muscle group
and here are a few reasons why:
CHEST MUSCLE
DEFINITON
• The main muscle group of the chest is the
pectorals. A well-developed chest is very
important because it will add major size to
your inner upper body. The chest is a very
visible part of the upper body, that can add
weight and force to all your martial arts
moves.
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PECTORIALS
• The pectorals or pecs are the large chest
muscles. They are full of thick muscle fibers
and add size to the upper body. The chest is
divided into two parts, pectoralis major, and
pectoralis minor. They provide support when
you hold objects in front of your body and
they are
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BACK MUSCLE

DEFINITION LATISSIMUS DORSI

• The back is the most complex major • It is a large, flat muscle on the back that
muscular structure in the entire body. stretches to the sides, behind the

• It is a perfect combination of multiple • arm, and is partly covered by the trapezius on

muscles working in harmony and the back near the midline. It

• complementing each other in various • is sometimes called 'lats' or the 'wings''. The
physical activities. The back rises from lats facilitate the body in pulling

• the buttocks and stretches to the neck and • movements and compliment the arms in
shoulders. There are essentially pursuing various physical activities

• five muscle groups present in the back. They • like pulling something into your body, or
are: when you take something down

• from a shelf above your head.

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BACK MUCLE 2.0
RHOMBOID
• The rhomboids are located in the upper
back. They are underneath the trap muscles
and not visible from outside. They originate
from the spinal cord and merge into the
scapular bone. These muscles can't be seen
but they play a vital role in strengthening the
scapulae and all the back movements.
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TRAPEZIUS
• Also known as, the traps, that are located between
the shoulders and the neck. The traps can further be
classified into three divisions- the upper traps,
middle traps, and the lower traps, with the lower
traps extending as low as the lower back. The traps
control the scapulae or the shoulder blades and play
an important role in shrugging and neck
movements. They are used to tilt and turn the head
and neck and shrug the shoulders. They also provide
support when you lift items over your head.
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BACK MUSCLE 3.0
TERES
This muscle lies underneath the 'lats'. It works
with the lats as well as the rotator cuffs. Exercises
like single arm lat pulldowns and pullovers target
this muscle directly. Compound exercises like
deadlifts, shoulder presses, and rows also target
this muscle.
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ERECTOR SPINAE
The erector spinae or spinal erectors is a set of
muscles that straighten and rotate the back. They
are actually deep muscles that help to extend the
spine and are key in posture. They are also
important when bending forward, and sideways.
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ARM AND SHOULDER MUSCLE

BICEPS TRICEPS

The triceps are muscles in the back of the upper

This muscle is found in the front of the upper
arm. These muscles help stabilize the shoulder
arm. The biceps help control the motion of both
joint and allow the elbow joint to be
the shoulder and elbow joints. At the elbow, the
straightened. The triceps are utilized in passing
biceps are essential in lifting, and at the shoulder,
and shooting a basketball, and help with finite
they help with moving the arms sideways,
movements such as in writing, drawing or even
forward and upwards. Basically, this muscle helps
push and pull.
bend or curl the arm toward your body.

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ARM AND SHOULDER MUSCLE

DELTOIDS

The deltoids, or delts, are known as the shoulder

muscles. This muscle group is used on all side of
body lifting motions. They provide support when
you carry things and help keep carried items
away from the motion path of the thighs. The
deltoid muscle consists of 3 parts: anterior
deltoid, medial deltoid, and posterior deltoid.

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ABDOMINAL MUSCLE
DEFINITION
• Every bodybuilder's favorite muscles are the
abdominals. The abdominals assist in the
breathing process and protect inner organs.
They are key in twisting motions, such as a
golf swing or looking behind yourself.
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OBLIQUES
The muscle group on the sides of the
abdominals are the obliques. Movement of these
muscles may result in several actions, but they
are best known for their lateral flexion and
rotation of the trunk known as a side bend. The
obliques help support the spine from the front.
They are also vital in keeping a good posture.
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LEGS AND BUTTOCKS MUSCLE
HAMSTRING
The hamstrings are the huge muscle group in
the upper back part your thighs. Its main function
is to bend your knees and help propel your body
forward in such activities as walking, running,
jumping. They are also used during squats and
deadlifts.
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GLUTEALS
The glutes are muscles of your buttocks and the
largest muscles in your body. They are key
muscles in the movement of the legs backward
and sideways. The glutes also help you maintain
balance in walking or running.
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LEGS AND BUTTOCKS MUSCLE
QUADRICPES
The 4 huge muscles that comprise the front of
your thigh is the muscle group called the
quadriceps or 'quads'. The quadriceps is the
second largest major muscular structure in the
human body after the back. It is located in the
upper front part of the leg. The four huge
muscles are namely rectus femoris, vastus lateral,
vastus intermedius and vastus medialis.
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GASTROCNEMIUS
Commonly called as the calf muscles. The calves
are located in the lower back part of your legs.
They are key muscles when you lift your heels up,
such as when you walk, run, and go upstairs.
They are also important for explosive moves such
as sprinting, jumping and climbing.
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MUSCLE

PECTORALS Latissimus Dorsi Rhomboid Trapezius

Chest Muscle Back Muscle Back Muscle Back Muscle

Teres Muscle Erector Spinae Biceps Triceps

Back Muscle Back Muscle Arm and Shoulder Arm and Shoulder
Muscle Muscle
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MUSCLE

Deltoids Obliques Hamstring Gluteal

Arm and shoulder Abdominal Muscle Leg and buttocks Muscle Leg and Buttocks Muscle
muscle

Quadriceps gastrocnemius
Leg and Buttocks Muscle Leg and Buttocks Muscle

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