HK 11 ¾ Ability of heart, blood vessels, blood,

and respiratory system to supply fuel

CONCEPT OF WELLNESS and oxygen to the muscles to allow
WELLNESS – conscious, self-directed, sustained exercise or strenuous
evolving process, toward healthy fulfilling physical fitness
through achieving and not merely the absence ¾ how efficient is the heart
of disease or debilitating disability functioning
 changing – no longer a state, but a ¾ “most important health related
process component”
 if physical wellness is established, all How can we improve cardiovascular
other dimensions are attainable endurance:
 physical wellness lone doesn’t define 1. Aerobic activities – using large muscle
overall wellness groups of an intensity that can be sustained for
DIMENSIONS: a long period in which body is able to provide
1. physical 5. sufficient energy
environmental - repetitive movement that can be sustained for
2. emotional 6. occupational a period of at least 20 mins
3. mental 7. spiritual - after 20 mins, fats are burned
4. social 2. Anaerobic activities
PHYSICAL – ability to carry out daily tasks
- develop cardiorespiratory and muscular 3. High Intensity Interval Training (HIIT)
fitness, maintain adequate nutrition - exercise strategy alternating short period of
EMOTIONAL – reaction to stimuli (stress) is intense aerobic exercise with-less-intense
congruent to the stress recovery period
MENTAL – ability to apply what you learn - 2:1 ratio of intense exercise to less intense
SOCIAL – having the ability to interact to exercise
people in same environment - total exercise time is usually 4 to 30 minutes
OCCUPATIONAL – balance between work - example: 15 sec of fast jumping jacks
and leisure alternating with 8 second walk
SPIRITUAL – meaning and direction of life
ENVIRONMENTAL – must be stress-free, AEROBIC HIIT
no other external factors may affect your - Less intense - More intense
living - Good for - Advisable for
sedentary people athletes
PHYSICAL WELLNESS: - Time consuming - Time efficient
1. Physical Fitness - For - For
2. Nutrition cardiovascular cardiovascular
3. Medical Care endurance (CVE) endurance (CVE)
PHYSICAL FITNESS – ability to carry out + muscle + muscle power
everyday tasks with vigor and alertness endurance
without endue fatigue (daily doings) - For weight loss - For increased
NUTRITION – nourishment or energy that is (fat and water muscle and bone
obtained from food that indicates growth, loss) intensity
health, and diseases
MEDICAL CARE – accessibility to How can we tell if our cardiovascular training
particular healthcare professionals if effective:
1. Heart rate
COMPONENT OF PHYSICAL FITNESS: - caused by the impact of blood on the arteries
WELLNESS as heart contracts
- rate of work done by the heart in a period of
HEALTH-RELATED – affect longevity and 1 minute
quality of life - how many times the heart works
- expressed as the number of beats per mins
1. CARDIOVASCULAR ENDURANCE TARGER HEART RATE
(‘cardiorespiratory endurance’)
- Ideal number of times a person’s heart
must beat during exercise to achieve
cardiovascular benefits
- Represents range that is deciphered by the
actual heart rate and the intensity of
exercise
MAXIMUM HEART RATE
- Highest number of person’s heart beat in
1 minute
Karvonen Formula:
MHR = 220 – Age
*older = lesser MRH
[IF EFFECTIVE]
Target heart rate (aerobic exercise)
 LOWER LIMIT = MRH x 50%
= MRH x intensity of exercise
 UPPER LIMIT = MRH x 80%
Target heart rate (HIIT)
 LOWER LIMIT = MRH x 70%
 UPPER LIMIT = MRH x 90%
[IF THE EFFORT]
Intensity of exercise = Heart rate/MHR x
100%
PHYSICAL ACTIVITY
- any movement caused by contraction of
muscles
- living: physical constant activity
- starts when one has been born, and ends at
death
EXERCISE
- planned physical activities
- target improve specific health and skill
related components of physical fitness
Health Related Component
2. MUSCULAR STRENGTH
¾ ability of a muscle to exert maximal
force against a resistance
3. MUSCULAR ENDURANCE
¾ ability to perform heavy physical
work, continuously for an extended
period time
 POWER – efficiency of muscles
at work
- Fd/t
How can we improve or muscular strength and
endurance:
1. WEIGHTS
- requires exertion of dynamic and static force
against equipment such as weights, machines
or to our own body weight the purpose of
conditioning and strengthening of muscle
groups
Anterior Muscles of Upper and Lower Leg
TIBIALIS ANTERIOR (shin muscles)
- toe raises
QUADRICEPS (thigh muscles)
- leg extensions / squats
RECTUS ABDOMINIS (abs)
- crunches / V-pumps
ABDOMINAL MUSCLES
- external oblique (side)
- side bends
- planting rice
PECTORALIS MAJOR (chest muscle)
- push-ups
- bench or incline press (throw)
DELTOIDS (shoulder muscle)
- lateral raise / front raise
BICEPS
- bicep curls
- hammer curls
Posterior Muscles of Upper and Lower Leg
GASTROCNEMIUS (calf muscles)
- calf raise
HAMSTRINGS & GLUTEUS MAXIMUS
- leg curls
- Luteus Maximus – butt muscles work
with Erector Spinae
TRICEPS
- tricep extension
- tricep dips
LATISSUMUS DORSI & RHOMBOID
Health Related Component
4. FLEXIBILITY
¾ ability of muscle to move its full range
of motions
Facts:
 inactivity = lower flexibility
 excessive body fat = lower flexibility
 increase flexibility = prevent muscle
injuries
 too much flexibility = harmful
How to improve our flexibility:
STRETCHING – increases extensibility and
reduces the resistance of the muscles
Types:
 STATIC – stretching farthest point and
holding the stretch
 BALLISTIC AND DYNAMIC –
bobbling, rebounding and rhythmic type
of movement
 PASSIVE – relaxed and making no
contribution to the range of motion,
stretch with partner
 ACTIVE

BODY COMPOSITION – amount of fat,

muscle, bone and other tissues that make up
the body

How to know the body composition:

1. HYDROSTATIC WEIGHT –
underwater buoyance test
2. CALIPER TEST – skin fold tester
(depend on tester)
3. BMI

weight (kg)
height (m) 2