P.
E and Health
Physical Activity
Involves any bodily movement caused by
muscular contractions that result in the
expenditure of energy. It is usually classified
according to its purpose such as
occupational, transport-related, household
and recreational.
Exercise
A planned program of physical activities
usually designed to improve physical fitness
with the purpose of increasing physical
fitness level.
Physical Fitness
Physical Fitness is a condition that allows
the body to effectively cope with the
demands of daily activities and still has
energy to enjoy other active leisure
activities.
HEALTH-RELATED FITNESS:
Muscular Strength
Muscular Endurance
Cardiorespiratory
Endurance
Flexibility
Body Composition
TYPES OF FITNESS EXERCISE:
A. Aerobic Exercises - is a system of
physical condition involving exercises that
are strenuously performed so as to cause
marked temporary increase in respiratory
and heart rate.
BENEFITS OF AEROBIC EXERCISE:
1. Improve circulation and help the body
use oxygen better.
2. Increase the number of red blood cells in
the body.
3. Increase energy, stamina, and mental
health.
4.Develop endurance, which means that
one can work out longer without
experiencing fatigue.
5.Help reduce the risk of developing heart
diseases and other ailments.
6. Helps reduce body fat for weight loss
7. Help reduce stress, tension, anxiety, and
depression.
TYPES OF AEROBIC ACTIVITIES:
1. MODERATE-INTENSITY AEROBICS - Even
simple house chores may be considered as
moderate-intensity aerobics.
2. VIGOROUS-INTENSITY AEROBICS - Your
heart will beat much faster, and breathing
will be much harder than normal when you
participate in this type of activities.
B. Anaerobic Exercises - Exercises that are
done quickly for short periods of time. It
usually involves pushing against a source of
resistance to increase strength.
BENEFITS OF ANAEROBIC EXERCISE:
1. Increase bone and muscle strength
2. Improve endurance and joint functions
3. Reduce the risks of injuries due to weak
muscles
4. Improve cardiac functions
5. Enhance “good” HDL-cholesterol
6. Help maintain lean body mass which is
important for persons wishing to lose
weight
7. Minimize the risk of osteoporosis
8. Develop coordination and balance
C. Flexibility Exercises - involve stretching
activities that improve the range of your
muscles and joints. It makes your muscles
more flexible. These exercise enable you to
reach, bend, and turn better.
Heart Rate Monitoring:
You need to work out within your target
heart rate zone to improve your fitness. The
target heart rate zone is 60% for the lower
limit and 85% for the upper limit of your
maximum heart rate.
The maximum heart rate is the greatest
number of times your heart beats per
minute while exercising. To get your
maximum heart rate, subtract your age
from 220 (beats per minute).
Heart Rate - refers to the number of times
your heart beats per minute.
Resting Heart Rate - (RHR) refers to your
heart rate when you are resting or not
doing any physical activity.
Recovery Time - refers to how long it takes
your heart rate to return to RHR after
engaging in physical activity
To know your heartbeat:
Press your index and middle fingers on your
neck or wrist.
Count your heartbeats for 10 seconds
Multiply it by 6 to find your heart rate
IMPORTANCE OF AN ACTIVE LIFESTYLE:
1. Improves bone, joint, and muscle
strength.
2. Develops motor control and
coordination.
3. Helps maintain healthy body
composition.
4. Improves the psychological functioning of
an individual.
5. Increases the efficiency of the lungs and
heart.
6. Increases muscle strength and endurance
7. Protects from musculoskeletal problems
such as “low” back pain.
8. Reduces the risk of cardiovascular
diseases such as coronary artery disease
and stroke.
9. Promotes healthy cholesterol level
10. Helps regulate blood pressure.
11. Build self-esteem and social interaction.
BARRIERS OF AN ACTIVE LIFESTYLE:
PRE- CONTEMPLATION - ONCE THE
INDIVIDUAL DOES NOT RECOGNIZE THE
PRESENCE OF UNHEALTHY HABIT AND THE
IMPORTANCE OF CHANGING HIS/HER
BEHAVIOR
CONTEMPLATION- ONCE THE INDIVIDUAL
BECOMES DEDICATED TO THE IDEA OF
ADOPTING A POSITIVE BEHAVIOR
PREPARATION STAGE - ONCE AN
INDIVIDUAL IS CONVINCED TO MAKE THE
CHANGE
ACTION STAGE- INDIVIDUAL INITIATES THE
NEW BEHAVIOR
FITT PRINCIPLE:
FREQUENCY- The frequency of an exercise
program depends on the current fitness
level and the type of activity performed. It
is important to provide rest days to allow
the body to recover.
INTENSITY- The intensity of an exercise,
refers to the difficulty level of the workout.
TIME- The time or duration of an exercise
session is influenced by the intensity and
the type of activity performed
TYPE- The type of activity is influenced by
the fitness goal and the current fitness
level.
PARTS OF AN EXERCISE PROGRAM:
WARM-UP
EXERCISE LOAD
COOL-DOWN
PRINCIPLES OF EXERCISE TRAINING:
Principle of Overload- The Principle of
Overload states that the body must work
harder than what it is used to in order to
adapt. It implies that exercise is controlled
form of stress that will stimulate the body
to become stronger.
PRINCIPLE OF PROGRESSION- The Principle
of Progression states that the body should
experience a gradual increase in workload.
Principle of Specificity- The Principle of
Specificity states that the body will adapt
specifically to the workload it experienced.
It implies that improvements in fitness level
will be limited to the activities that one is
performing.
PRINCIPLE OF INDIVIDUALITY- The
Principle of Individuality states that no two
persons are the same and their rate of
adaptation to the same workload differs.
PRINCIPLE OF REVERSIBILITY- The Principles
of Reversibility is another stating of the
principle of disuse. If your energy systems
are not utilized, they deteriorate to a level
that matches your level of activity. It
indicates that disuse or inactivity results in
loss of benefits achieved in overloading.
SETTING FITNESS GOAL: SMARTER:

Write short term (can be achieved in 6 to 8 S-SPECIFIC

weeks) and long term ( can be achieved in 6
M-MEASURABLE
to 8 months) performance goal
A-ATTAINABLE
Set realistic Goals- it is important that goals
are attainable in the given period R-REALISTIC
Write specific Goals- Write a goal for each T-TIME
fitness component instead of writing a
general one E-EXCITING

Write a fitness contract- a visual reminder R-RECORDED

of the goal you have indetified and it
strengths your resolve to keep your exercise
program