PHYSICAL EDUCATION AND HEALTH 11  Exercises like push-ups, sit-ups, squats, and lifting weights are some
examples of muscle strengthening activities.
MODULE 1: AEROBIC, BONE AND MUSCLE STRENGTHENING
PHYSICAL ACTIVITY - any bodily movement produced by skeletal muscles that
requires energy expenditure – including activities undertaken while working, playing,
carrying out household chores, travelling, and engaging in recreational activities.
EXERCISE - is planned, structured, repetitive, and aims to improve or maintain one or
more components of physical fitness.
Children and adolescents (5 – 17 years) – should do 60 minutes of moderate
to vigorous-intensity physical activity daily.
Adults aged 18 – 64 years - should do at least 150 minutes of moderate-
intensity physical activity throughout the week or do at least 75 minutes of
vigorous-intensity physical activity throughout the week.
Adults aged 65 years and above - should do at least 150 minutes of moderate-
intensity physical activity throughout the week, or at least 75 minutes of vigorous-
intensity physical activity throughout the week
 Adults should increase their moderate - intensity physical activity to 300 minutes
per week, or equivalent.
 Muscle - strengthening activities should be done involving major muscle groups
on 2 or more days a week.
AEROBIC ACTIVITIES - are also called “cardio” exercises.
 These activities increase our heart and breathing rate.
 Cause us to sweat profusely and breathe harder.
 Our heart pumps blood more vigorously, causing oxygen to circulate
throughout our body. This allows us to sustain our aerobic exercise for
a few minutes.
 Such activities like jogging, running, swimming and dancing are some
examples of aerobic exercises which improve our cardiorespiratory
fitness.
 It also helps us to prevent disease like cardiovascular disease,
diabetes, and osteoporosis.
MUSCLE STRENGTHENING - activities are exercises in which groups of
muscles work or hold against a force or some weight.
 Muscle strengthening activities help build good muscle strength.
 MUSCLE HYPERTROPHY - The repetitive contractions during
exercise can cause damage to the muscle fibers. Our body repairs
these muscle fibers when they get damaged. The repair happens after
exercise while muscles are at rest. New muscle fibers are produced to
replace or repair those that were damaged. The muscles in our body
then start to grow larger and stronger.
 One to two days of rest lets our muscles rest and recover.
BONE STRENGTHENING ACTIVITIES - Bone growth is stimulated by
physical stress brought about by physical activity.
 BONE HYPERTROPHY - As skeletal muscles contract, they pull their
attachment on bones causing physical stress. This consequently
stimulates bone tissue, making it stronger and thicker. Such bone
strengthening activities can increase bone density throughout our
skeletal system.
 Physical activity like running, skipping rope, and playing basketball
help keep our bones fit. Bones also support groups of muscles to
reduce risk of falling.
 It also focuses on improving muscle strength, coordination, and
balance.
Regular and adequate levels of physical activity:
1. Improve muscular and cardiorespiratory fitness;
2. Improve bone and functional health;
3. Reduce the risk of hypertension, coronary heart disease, stroke,
diabetes, various types of cancer (including breast cancer and colon
cancer), and depression;
4. Reduce the risk of falls as well as hip or vertebral fractures; and are
fundamental to energy balance and weight control.
 People who are insufficiently active have a 20% to 30% increased risk of
death compared to people who are sufficiently active.
How to increase physical activity?
Countries and communities must take action to provide individuals with
more opportunities to be active, in order to increase physical activity.
Policies to increase physical activity aim to ensure that:
1. In cooperation with relevant sectors physical activity is promoted
through activities of daily living;
2. Walking, cycling and other forms of active transportation are accessible
and safe for all;
3. Labor and workplace policies encourage physical activity;
4. Schools have safe spaces and facilities for students to spend their free
time actively;
5. Quality physical education supports children to develop behavior
patterns that will keep them physically active throughout their lives; and
6. Sports and recreation facilities provide opportunities for everyone to do
sports.
SUMMARY
Muscle Bone
Aerobic Activities Strengthening Strengthening
Activities Activities
 Muscle  Bone growth is
During aerobic contraction stimulated by
activity, oxygen is occurs during a physical stress.
delivered to the muscle As skeletal
muscles in our body strengthening muscles
allowing us to activity. contract, they
sustain the physical  The repetitive pull their
activity for few contractions attachment on
minutes. during exercise bones causing
cause damage
physical stress.
to muscle fibers.
 This
 However, these
consequently
muscle fibers
stimulates bone
are ready to be
tissue, making it
repaired once
stronger and
they get thicker.
damaged. The
repair of muscle  Such bone
fibers happens strengthening
after exercise activities can
while muscles increase bone
are at rest. density
 There will be new throughout our
muscle fibers skeletal
produced to system.
replace and
repair those fibers
that were
damaged. The
muscles in the
body then start to
grow larger and
stronger.
 REMEMBER
MODULE 2: THE ENERGY SYSTEMS

ANAEROBIC A - LACTIC (ATP - CP) - Energy System Anaerobic A-Lactic or ATP-CP is a

dominant source of muscle energy for high intensity physical activities. ENERGY INTENSITY DURATION LACTIC ACID OXYGEN EXAMPLES
It provides high bursts of start-up energy that lasts around ten seconds or less. SYSTEM PRODUCTION REQ.
ATP-CP provides immediate energy without requiring any oxygen (anaerobic) and
does not produce lactic acid (a-lactic).
LASTS 10 DOES NOT SHOT PUT,
ANAEROBIC LACTIC (GLYCOLYTIC) - Energy System Anaerobic Lactic is also Anaerobic DOES
HIGH SECS OR PRODUCE 100 MIN
known as the glycolytic energy system, an energy system that supplies energy for A-Lactic NOT
LESS LACTIC ACID SPRINT
medium to high intensity physical activities. REQ.
These high intensity activities usually last from ten seconds to two OXYGEN
minutes. When an athlete sprints for 400 meters, lactic acid builds up
in blood and muscle cells. Normally, there is a shortness of breath, and
LASTS 10
a burning sensation in the muscles once lactic acid is produced. Anaerobic
MEDIUM SECS TO 2 PRODUCES DOES 400 TO 800
Same as with ATP-CP, the anaerobic lactic system does not require Lactic
TO HIGH MINS OR LACTIC ACID NOT M SPRINT
oxygen but is capable of supplying energy for high intensity activities. System
LESS REQ.
The difference between the two systems is amount of time that the OXYGEN
system can work. Thus, if an athlete exceeds ten seconds while
sprinting, the anaerobic lactic system kicks in to provide energy.
Aerobic LASTS DOES NOT
REQ. 3KM RUN,
Energy LOW 2MINS TO PRODUCE
AEROBIC ENERGY SYSTEM - Aerobic energy system provides energy for low OXYGEN SWIMMING,
System FEW HRS. LACTIC ACID
intensity physical activities that last from two minutes to a few hours. PLAYING
Aerobic energy system, compared to ATP-CP and glycolytic energy system, SPORTS
requires much longer oxygen in muscles in doing physical activities like long
distance swimming running and playing sports (e.g. basketball, soccer,
futsal).
Aerobic energy system continually produces ATP energy to muscles as long
as oxygen is available to muscles in the body. Unlike anaerobic lactic
system, aerobic energy system does not produce lactic acid since oxygen is
available to the muscles.
 FLEXIBILITY - exercises stretch your muscles and can help your body
MODULE 3: SELF-ASSESSES HEALTH RELATED PARTICIPATION AND stay flexible. These exercises may not improve your endurance or
ONE’S DIET FITNESS. STATUS, BARRIERS TO PHYSICAL ACTIVITY strength but being flexible gives you more freedom of movement for other
ASSESSMENT exercise as well as for your everyday activities. It may also help you avoid
discomfort when confined in a space for a long period of time.
FITNESS - is defined as a state of good health or physical condition, primarily as a o Sit and reach test.
result of exercise and proper nutrition. o Shoulder flexibility test.
BALANCE - is the ability to maintain equilibrium when stationary or
HEALTH-RELATED FITNESS - focuses mainly on the optimum health of the moving (i.e. not to fall over) through the coordinated actions of our
individual. sensory functions (vision, hearing and proprioception). Balance
The five major components of health-related fitness are: comprises of static balance (the ability to retain the center of mass above
1. cardiorespiratory endurance the base of support in a stationary position) and dynamic balance
2. body composition (the ability to maintain balance under changing conditions of body
3. muscular strength movement.
4. muscular endurance o Stork stand test.
5. flexibility

BODY MASS INDEX (BMI) - A key index for relating weight to height. BMI REFERENCES:
Abbreviated BMI. BMI is a person's weight in kilograms (kg) divided by
his or her height in meters squared.
WAIST – TO - HIP RATIO - The ratio can be measured more precisely
than skin folds, and it provides an index of both subcutaneous and
intra-abdominal adipose tissue.
WAIST CIRCUMFERENCE (ABDOMINAL FAT) - waist circumference
and BMI are interrelated; waist circumference provides an independent
prediction of risk over and above that of BMI. Waist circumference
measurement is particularly useful in patients who are categorized as
normal or overweight on the BMI scale. At BMIs 35, waist
circumference has little added predictive power of disease risk beyond
that of BMI.
CARDIORESPIRATORY FITNESS - The gold standard measure of
cardiorespiratory fitness remains laboratory-based assessments with
gas analysis. Cardiorespiratory fitness is often reported as maximal
oxygen uptake (VO2max) in adults, peak oxygen uptake (VO2peak) in
children and adolescents or is standardized as metabolic equivalents. BARRIERS TO PHYSICAL ACTIVITY ASSESSMENT
TWELVE MINUTES’ WALK/RUN TEST - to calculate predicted
 Lack of time
maximal oxygen consumption test (VO2max/VO2peak).  Social Support
MUSCULAR STRENGTH AND ENDURANCE - are the ability to exert
 Lack of Energy
maximal force in one single contraction, such as lifting a weight that  Lack of Motivation
you could lift only once before needing a short break.
 Fear of Injury
o Muscular power - refers to a great force production over a short
 Lack of Skill
period of time, such as in fast leg kicks and explosive jumping.
 High costs and lack of facilities
o One-minute push-ups, One-minute, bent-knee sit-ups, Leg-bend  Weather Conditions
test.  Consider Nutritional Preparation and
 Physical Preparation
 MODULE 4: EXERCISE PRINCIPLES (FITT)

F.I.T.T. PRINCIPLE - helps you create a workout plan that will be more effective in
reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and
type of exercise.

Frequency - the first thing to set up with your workout plan is frequency how often
you exercise. Your frequency often depends on a variety of factors including the
type of workout you're doing, how hard you're working, your fitness level, and your
exercise goals.
FOR CARDIO - five or more days a week or intense cardio three days a
week to improve your health.
FOR STRENGTH TRAINING - The recommended frequency is two to three
non-consecutive days a week (at least one to two days between sessions).

INTENSITY - has to do with how hard you work during exercise. How you can
change the intensity depends on the type of workout you're doing.
- According to WHO, Intensity refers to the rate at which the activity is
being performed or the magnitude of the effort required to perform an
activity or exercise. It can be thought of "How hard a person works to do the
activity".
FOR CARDIO - you will usually monitor intensity by heart rate, perceived
exertion, the talk test, a heart rate monitor, or a combination of those
measures. The general recommendation is to work at a moderate intensity
for steady-state workouts.
FOR STRENGTH TRAINING - Your intensity is made up of the exercises
you do, the amount of weight you lift, and the number of reps and sets you
do. If you are a beginner looking to build muscle stability and endurance,
use a lighter weight and do fewer sets with high repetitions: two or three
sets of 12 to 20 reps.
TYPE OF EXERCISE - you do is the last part of the F.I.T.T. principle and an easy
one to manipulate to avoid overuse injuries or weight loss plateaus.
FOR CARDIO - Cardio is easy to change, since any activity that gets your
heart rate up counts. Running, walking, cycling, dancing, and the elliptical
trainer are some of the wide variety of activities you can choose.
FOR STRENGTH TRAINING - Strength training workouts can also offer
variety. They include any exercise where you're using some type of
resistance (bands, dumbbells, machines, etc.) to work your muscles.
Bodyweight exercises can also be considered a form of strength training.
METABOLIC EQUIVALENTS (METS) - are commonly used to express the intensity
of physical activities.
MET is the ratio of a person's working metabolic rate relative to their resting
metabolic rate.
One MET is defined as the energy cost of sitting quietly and is equivalent to
a caloric consumption of 1kcal/kg/hour.
Here is the example on how you compute you’r METs.
• METs x 3.5 x BW (kg) / 200 = Kcal/min.
• For example, Shane is a 40-year old male who weighs 195 pounds.
You can use this formula to determine how many calories per
minute he uses during some of his regular activities:
• 2 hours of bicycling @ 12.0 mph (METs: 8.0)
• 8.0 x 3.5 x 88.6 / 200 = 12.4 Kcal/min x 120 = 1488 Kcal
• 45 minutes of resistance training – explosive effort (METs: 5.0)
• 5.0 x 3.5 x 88.6 / 200 = 7.8 Kcal/min x 45 = 351 Kcal
FOUR PRINCIPLES OF TRAINING
 OVERLOAD - In order to progress and improve our fitness, we have to put
our bodies under additional stress. Applying these training principles will cause
long-term adaptations, enabling our bodies to work more efficiently to cope with
this higher level of performance. Overloading can be achieved by following the
acronym FITT:
• Frequency: Increasing the number of times you train per week
• Intensity: Increasing the difficulty of the exercise you do. For example,
running at 12 km/h instead of 10 or increasing the weight you are squatting
with.
• Time: Increasing the length of time that you are training for each session.  FARTLEK TRAINING - Fartlek is a Swedish word for speed play and is a
For example: cycling for 45 minutes instead of 30. form of continuous training during which the speed or terrain of the activity
• Type: Increase the difficulty of the training you are doing. For example, is varied so that both aerobic and anaerobic energy systems are stressed.
progress from walking to running. This could involve periods of sprinting, jogging or walking or could include
uphill, downhill and flat running.
 SPECIFICITY - this principle relates to the type of training that you do. It should  5-minute jog to warm up
be specific to you and your sport. You should train the energy system which  Sprint for 30 seconds
you use predominantly (i.e. don’t run 5,000 meters in training if you’re a  Jog for 90 seconds
sprinter!) and the fitness and skill components most important to your sport, for  Run approx. 75 % for 50 seconds
example, agility, balance or muscular endurance.  Jog for 90 seconds
 Repeat 6 times
 REVERSIBILITY - use it or lose it! Basically, if you stop training then the  INTERVAL TRAINING - Involves periods of exercise or work followed by
improvements you have made will be reversed. So if you are ill or have a periods of rest. It is effective at improving cardiovascular fitness, muscular
holiday and do not train for a period of time (even as little as a week) you may endurance, speed, recovery times and lactate threshold. Typically, interval
not be able to resume training at the point where you left off. training involves a work-rest ratio of 1-2, for example, exercising for 30
seconds, resting for one minute. The length of work periods and rest is
 VARIANCE - try to vary your training, to keep you interested and to give your dependent on your intended outcome.
body a different challenge. Remember a change is as good as a rest. Many  30 seconds hard
professional athletes will play a completely different sport in-between their main  1-minute active res
season, to keep their fitness up whilst still having a rest!  Complete 10 rounds

 CIRCUIT TRAINING - This involves a series of exercises, known as

TRAINING METHODS TO IMPROVE SPEED, STRENGTH, AND POWER stations, being performed one after the other. Typically, circuit training
 RESISTANCE TRAINING - This training method improves strength, power involves 8-10 stations performed for a certain number of repetitions or time.
or muscular endurance. The area of fitness developed is determined by the When planning a circuit, it is important to vary the muscle group you work
resistance, repetitions, and sets performed. Resistance training can be and think about the number of repetitions or time spent on each station. A
performed using dumbbells, barbells, resistance machines, pulleys, body circuit can be designed to develop any aspect of fitness but tends to be
weight or equipment such as kettlebells, resistance bands or sandbags. used for general body conditioning.
 The idea of resistance training is to contract a muscle against a  An example training session
resistance.  Complete the following exercises for
 40 seconds with 20 seconds rest. Complete 2-4 laps
 PLYOMETRIC TRAINING - Plyometric training is used to increase power  Bodyweight squats
(strength x speed) and strength, this translates to higher jumps and faster  Press-ups
sprint times. It typically involves bounding, hopping or jumping style  Plank
exercises but can include medicine ball work or box work.  Star jumps
 Plyometric training involves an eccentric (lowering and landing)  Lunges
contraction where muscles lengthen under tension (downward  Plank press
phase of a squat) followed by a concentric contraction, where  Back extensions
muscles shorten under tension (upwards phase of a squat).  Mountain climbers

TRAINING METHODS TO IMPROVE CARDIOVASCULAR FITNESS AND

MUSCULAR ENDURANCE
 CONTINUOUS TRAINING - Involves low-intensity exercise for long periods
of time without a rest or break. A performer normally performs continuous
training for a minimum of 20 minutes in their aerobic training zone (60-80 %
of heart rate max).