HEALTH OPTIMIZING PHYSICAL EDUCATION (H.O.P.

E) 1

Main Source: https://www.slideshare.net/majoydrew/health-optimizing-pe-grade-11-hope

Physical Education • Instruction in the development and care of the body ranging from simple
calisthenics exercises to a course of study providing training in hygiene, gymnastics and the
performance and management of athletic games.

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1. Distinguishes aerobic from muscle and bone strengthening Activities

Aerobic, Muscle-strengthening, and Bone-strengthening Activity

Aerobic activities, also called endurance activities, are physical activities in which people move their
large muscles in a rhythmic manner for a sustained period. Running, brisk walking, bicycling, playing
basketball, dancing, and swimming are all examples of aerobic activities. Aerobic activity makes a
person’s heart beat more rapidly to meet the demands of the body’s movement. Over time, regular
aerobic activity makes the heart and cardiovascular system stronger and fitter.

Aerobic physical activity has these components:

 Frequency
 Intensity, or how hard a person works to do the activity. The intensities most often examined
are moderate intensity (equivalent in effort to brisk walking) and vigorous intensity (equivalent
in effort to running or jogging);
 Duration, or how long a person does an activity in any one session.
Muscle-Strengthening Activity This kind of activity, which includes resistance training and lifting
weights, causes the body’s muscles to work or hold against an applied force or weight. These
activities often involve relatively heavy objects, such as weights, which are lifted multiple times to
train various muscle groups. Muscle-strengthening activity can also be done by using elastic
bands or body weight for resistance (climbing a tree or doing push-ups, for example).
Muscle-strengthening activity also has three components:
 Intensity, or how much weight or force is used relative to how much a person is able to lift;
 Frequency, or how often a person does muscle strengthening activity; and
 Repetitions, or how many times a person lifts a weight (analogous to duration for aerobic
activity). The effects of muscle-strengthening activity are limited to the muscles doing the work.
It’s important to work all the major muscle groups of the body: the legs, hips, back, abdomen,
chest, shoulders, and arms.

Muscle-strengthening activities provide additional benefits not found with aerobic activity. The benefits
of muscle-strengthening activity include increased bone strength and muscular fitness. Muscle-
strengthening activities can also help maintain muscle mass during a program of weight loss.

Bone-Strengthening Activity

This kind of activity (sometimes called weight-bearing or weight-loading activity) produces a force on
the bones that promotes bone growth and strength. This force is commonly produced by impact with
the ground. Examples of bone-strengthening activity include jumping jacks, running, brisk walking,
and weight-lifting exercises. As these examples illustrate, bone-strengthening activities can also be
aerobic and muscle strengthening.

Source: https://courses.lumenlearning.com/suny-diseaseprevention/chapter/aerobic-muscle-strengthening-and-bone-strengthening-activity/

2. Explains how to optimize the energy systems for safe and improve performance
The body needs energy to function, even during sleep and rest. During exercise, energy
must be produced faster rate as compared to its resting state. With different forms of
activity, muscle are used, and the heart compensates be beating faster to deliver oxygen
to the whole body.

Optimization of Energy System Energy comes from what we eat which are in the form of:

1. Carbohydrates- our muscles live and store carbohydrate in what is known as

Glycogen. - is used as fuel by the body when it is broken down a glucose

2. Fat – it serves as insulation for the body to prevent heat loss.

Fat or Triglyceride, serves as fuel too when it is broken down into two types of molecules
– glycerol and fatty acid

3. Protein- one of our building blocks. This is used for the repair and growth of body
tissue. Energy can also be produced when protein is broken down but this only happens
in prolonged endurance events such as marathons.

Source: Main
Other source: https://www.slideshare.net/DyenkayeSaludez/health-optimizing-physical-education

3. Relates health behaviour (eating habits, sleep and stress management) to health
risk factors and physical activity assessment performance
Health Behaviors, Health Risks factors, and Physical Activity ( PA)

Health Behaviors:
1. Eating Behavior- proper nutrition, choice of food
2. Sleep- rest, sleep and relax
3. Stress management
4. Post –traumatic stress- caused by an unnaturally traumatic experiences, leading to the
disruption of a person’s ability to cope and function effectively.
5. Chronic stress- occurs someone experiences repeated and continuing demands that
inhibit the person’s function.

Health Risk factors:

1. Family history
2. cigarette smoking
3. hypertension ( high blood)
4. hypercholesterolemia ( high cholesterol count)
5. impaired fasting glucose levels (high blood sugar)
6. obesity
7. sedentary lifestyle ( Physical inactivity)

Physical Activity Performance –

Directly related to eating behaviors, rest, sleep, and relaxation, stress management, and
health risk factors.
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4. Differentiates types of eating (fuelling for performance, emotional eating, social

eating, eating while watching TV or sports events)
Four Types of Eating You Should Know

1. Fueling For Performance –

Nutrition is critical for both academic and sports performance. Student- athletes need to fuel early
and often in order to meet their daily energy needs. Fueling before exercise has been shown to
improve performance over exercising in the fasted state. Consuming 30 to 60 grams of
carbohydrate each hour during prolonged exercise will prevent the under- fueling trap. It’s just a
matter of timing, wrong timing/ timing of intake definitely cause imbalance nutrition. Because the
body is needed to reach the level of optimum efficiency. People should have ‘food strategies and
time management’.

To ensure the timing of food and fluids before, during or after exercise and especially to those
who are non- athletes.
Tips: 1. Know your limitations
2. Eat fruits and vegetables
3. Control yourself

2. Emotional Eating
Eating if we are stress? Depressed? No solutions for problems?. Nah that shouldn't be a matter of
perception because it is unhealthy. Some people think if they eat, they can resolve the problems they
are in. Obviously not Most emotional eaters feel powerless over their food cravings. When the urge to
eat hits, it’s all you can think about. Emotional hunger can’t be filled with food. Eating may feel good in
the moment, but the feelings that triggered the eating are still there. And you often feel worse than you
did before because of the unnecessary calories you consumed. You feel guilty for messing up and not
having more willpower. It comes suddenly, crave specific foods, isn’t satisfied until full. Stop emotional
eating it can’t help you resolve things, instead be a mindful eater. Be aware and pause between your
triggers.

Tips to Stop Emotional Eating

1. Identify the triggers - such as stress, emotions, social influences, boredom
2. Find ways to overcome them instead of eating - manage yourself, like if you are bored, read a
book, go to an amusement park, watch comedy shows -when having problems, confront it with
confidence, - if lonely, just call someone, play with pets etc.
3. Practice Mindful eating - Awareness of your physical and emotional cues, Awareness of your non-
hunger triggers for eating, Awareness on how you buy, prepare and eat your food, Choosing foods
that give you both enjoyment and nourishment, Learning to meet your emotional needs in ways other
than eating.
4. Pause and think - Construct a strategy to avoid this All this can help, but not if you can’t stand for
it, let’s make a change!

3. Social Eating
We eat differently when we are with other people compared with when we eat alone. Sharing a meal
with friends, family or work colleagues is a common activity . Given that much eating takes place in a
social context it is important to understand. One reason why other people have such an influence on
our eating is that they provide a guide or norm for appropriate behavior. Social eating can have
serious effects on the way we view food and nutrition, leading to overeating, obesity, malnutrition and
other health problems ,social pressures have a powerful effect on how we eat.

Tips to avoid
1. Say no! for events whit many food
2. Try to manage and control
3. Make a decision
4. Change your habits
5. Encourage others too
6. Known your limits
7. Make yourself busy Those who can’t control their eating, can lead to obesity or malnutrition

4. Distracted Eating
We are living in such a multitasking-high-urgency era, that even when not pressed for time, it
seems that many people are in the routine of eating while distracted. The irony of eating while
distracted is that you end up missing out on the eating experience, which often means, eating
needs to be repeated.

Tips 1.
Make the time to eat
2. Take a break on gadgets etc.
3. Chew food mindfully Make sure you’re truly reaping the nutritious benefits of your food choices and
take time to eat. Your behaviors are strongly influenced by your environments. Constantly being on
the go, working at a desk all day, and watching TV and laptops all influence your brain and behaviors
when it comes to food choices. Bring your focus back to your food, be mindful when eating and chew
thoroughly to improve your health and your waistline.

Source: https://www.slideshare.net/senseidrew30/eating-disorder-and-four-types-of-eating

5. Recognizes the role of physical activity assessments in managing one’s stress

Stress management is one of the most important life skills that we all need to learn in this
fast- paced life. Sources of stress are around us, from work, business, money, love, marriage,
and even family. Thus, learning ways to cope with stress is inevitable. There are numerous
ways to deal with stress depending on the stress level of the individual and overall attitude
towards life.

Medics and other health experts have identified exercising as one of the most effective ways
to deal with stress. Exercising helps you to focus more on your body and less on your brain.

When you exercise you are focusing your energy on your body as opposed to your brain, or
ease the tension and congestion in your brain. This way, you can think more clearly, more
strategically and in a more organized way and get the solutions to the demands. Therefore,
the next time someone tells you I need to clear my mind, understand that it is one of the best
ways to cope with stress.

Eating is one of the unhealthy ways to deal with stress that some people adopt. When you are
stressed, you eat, get fat, get more stressed and get into depression this becomes a vicious
cycle.

Source: https://trystressmanagement.com/exercise-workout-fitness/physical-activity-stress-
management/

6. Self-assesses health-related fitness (HRF). Status, barriers to physical activity

assessment participation and one’s diet
 How to Self assess health-related Fitness ( HRF) status?
1. Body composition ( Body Fat Percent)- refers to the ratio between lean body mass and
fat body mass.
2. Muscular endurance- measures muscular strength
3. Cardio-respiratory endurance- response to submaximal workload heart rate, estimate
maximal oxygen uptake,
 4. Muscular strength- refers to the greatest amount of force that can be generated from a
single maximal effort.( using of weights) 5. Flexibility- refers to the range of motion of a
joint.
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7. Sets Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (HRF).
How to set FITT goals based on training principles to achieve and/or maintain HRF.
1. OVERLOAD PRINCIPLE-relies on the premise that to improve, the muscles must
produce work at a level that is higher than its regular workload. Frequency-refers to how
often the exercise is done. Intensity- refers how hard the activity or exercise is. Time-
refers to duration or how long the exercise will take. Type- refers to a kind of activity or
exercise.

2. Progressive principle- means the body adapts to the initial over load, the overload
must be adjusted and increase gradually.

3. recovery principle- adaptation to physical activity occurs gradually and naturally, but
time must be allowed for the regenerate and build.

4. reversibility principle- all gains due to exercise will be lost if one does not continue
exercise.

5. specificity principle- state that each form of the activity would produce different result.

6. variation principle-
7. individualization principle-
8. maintenance principle
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8. Engages in moderate to vigorous physical activities (MVPAs) for at least 60

minutes most days of the week in variety of setting in- and out-of-school.

Benefits of Moderate to Vigorous physical activity in P.E. Engaging students in moderate to

vigorous physical activity (MVPA) in P.E. prepares them to lead physically active lives and can
improve health and academic outcomes.
Physical activity does not have to compete with educational goals; in fact, it can help students
learn content by enhancing concentration skills and on-task behavior.

• Activity-focused P.E. can contribute to academic performance, improved attendance and positive
classroom behavior.
• Increasing MVPA in P.E. has the greatest potential for increasing health benefits for most
students as it generates more energy expenditure; contributes to obesity prevention and muscular
and bone development; reduces anxiety and stress; improves self-esteem, mood and
concentration; and reduces the risk of chronic disease.
• Increasing MVPA in P.E. provides more opportunities to meet other P.E. goals such as motor
development, increased fitness, skill enhancement and positive social interactions.

Vigorous physical activity produces large increases in breathing or heart rate, such as jogging,
aerobic dance or bicycling uphill. The Physical Activity Guidelines for Americans recommend that
children and adolescents participate in at least 60 minutes of MVPA most days of the week,
preferably daily, in order to attain health benefits.8 To help reach this goal

Source: https://www.csba.org/GovernanceAndPolicyResources/DistrictPolicyServices/~/media/CSBA/Files/
GovernanceResources/PolicyNews_Briefs/StudentHealth/PhysEd_Actviity/
2009_11_FactSheet_ModerateToVigorous.ashx

Understanding MVPA
The first thing to understand about the 60-minute guideline: It refers to 60 minutes of moderate-to-
vigorous physical activity, commonly abbreviated as MVPA.

Moderate activity requires a moderate amount of effort and raises your heart rate to a degree that you
notice it, but your breathing stays more or less steady. Vigorous activity demands a large amount of
effort that raises your heart rate considerably and forces you to breathe intensely.

By that definition, a lot of things may qualify as physical activity—everything from free play and sports
participation to household chores and active transportation.

Depending on a child’s level of fitness, walking to school may be moderate activity, but for most kids
it’s light activity. Riding a bike to school, especially if there are hills to climb, probably represents
moderate activity. But again, it depends on the level of fitness of the child and how fast and hard they
decide to pedal.

Ways to fill 60 minutes

As a parent, you know your child best. Keeping in mind their relative fitness and their interests, here
are some simple examples of physical activities that would help kids to meet the daily 60-minute
recommendation:
 30-minute bike ride plus 30 minutes of free play (e.g. climbing trees, playing on the monkey
bars, playing tag with friends)
 60-minute basketball, volleyball, hockey, or soccer practice (assuming the practice is well
organized and the kids are not simply standing around for long periods)
 60-minute hike over hilly terrain (e.g. lots of up-and-down demanding plenty of leg work)
 30-minute swimming lesson plus 30 minutes of hopscotch and tag with friends
https://activeforlife.com/60-minutes-of-what-activity/

9. Analyses physiological indicators such as heart rate, rate perceived exertion and
pacing associated with MVPAs to monitor and/or adjust participation of effort

10. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA participation
How to observe personal safety protocol
1. Dehydration- loss of fluid occur in exercise through sweat, breath and urine.
2. Overexertion- form of any exercise greater than the capacity of a individual to handle.
3. Hypothermia- training in a cold environment , condition of low core body temperature.
4. Hyperthermia- heat illness- is a product of loosing too much water heating up because
of exercises.
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11. Identifies school and community resources in case of an injury or emergency

12. Demonstrates proper etiquette and safety in the use of facilities and equipment
Proper Etiquette and safety in the use of facilities and equipment
 1. Take care in using facilities and equipment
2. Only use equipment that you already known how to use.
3. Be alert and aware the training area
4. In performing exercises and movement in general, practice good form first.
5. Bring back all equipment in place after use
6. Do not hug the equipment
7. Return the equipment properly, or leave the venue clean
8. check yourself- practice proper hygiene and clean
9. move on the double, do not loiter around the venue or hang on the equipment doing
nothing
10. Remember to be nice, as a general rule.
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13. Participates in an organized event that addresses health/fitness issues and

concerns
14. Recognizes the value of optimizing one’s health through participation in physical
activity assessments
15. Displays initiative, responsibility and leadership in fitness activities
16. Realizes one’s potential for health- and fitness related career opportunities
17. Organizes fitness event for target health issue or concern
How to Organize Fitness event for a target health issue or concern
1. Identify a goal, target, or health issue to address.
2. Do your research
3. Identify a location or venue
4. Build your team

Designing a personal fitness plan

1. set a goal
2. Select activities health-related components of fitness
a. Fun and interest
b. Your current skill and fitness level
c. Time and convenience
d. Cost
e. Special health need.
3. Set a target each of the activity ( FITT)
4. Set a system of mini Goals and rewards
5. Include lifestyle physical activity in your program
6. Develop tools for monitoring your progress
7. Make a commitment