p.

e & health :( • environmental

lesson 1
health-related fitness self-assessment
and barriers in physical activity
participation, diet and nutrition
• anthropometric measurements - to
take body measurement using
weighing scale, tape measure, meter
stick
• accessibility and availability of
facilities. people, outside factors
• barriers to one’s diet
• student can be restricted to take
part in physical activities such as
(1) previous incidents, (2) high-
cost, and (3) schedule
• lack of self-discipline
• insufficient time to prepare
• few choices

• diet vs nutrition
• diet
• food and drink a person
• 3-minute step - cardiovascular
consumes on daily basis and to
endurance level based on how
emotional and physical
quickly heart rate will lower down
conditions associated with it
after physical activity
• nutrition
• hamstring and flexor test - to test
• method of supplying or receiving
flexibility of hamstring and hip
food needed for health and
using protractor; goal is to keep
development
both leg straight, lift one leg to max
angle while other leg remains flat
• fruits and vegetables
on floor
• provides wide range of vitamins
• zipper test - test for shoulder
and minerals that is the main
flexibility
source of antioxidants and
• curl-up - test for abdominal muscle
flavonoids
strength and endurance
• milk and dairy
• 90-degree push-up - test for
• high in protein, calcium, and
strength and endurance of upper
other vitamins and minerals
arm muscles
• meat, fish, eggs, nuts, pulses
• flexed-arm support - test for
• provide protein, iron, zinc
muscular strength of shoulder and
upper arm

• barriers to physical activity

• personal
• inside thoughts, feelings,
emotions
lesson 2
FITT goals based on training
principles
• principles of physical activity
• overload principle - most basic
concept that suggests something
more than average to make a
change happen
• principle of progression -
gradual increase in everlasting
effort or pressure that is not
achieved too slowly or too quickly
• principle of specificity -
overloading will precisely train the
appropriate body part to benefit
• principle of reversibility -
muscle production will take place
if normal movement and execution
is carried out, and if operation
ceases, it will be reversed
• frequency
• level of exercise
• refers to amount of times a week
that physical activity is done
• intensity
• rate at which activity is carried out
• type
• type of activity is determined in
accordance with concept of
development and specificity
• time
• duration of exercise session
• the intensive the job, the shorter
the time
lesson 3
moderate to vigorous physical
activities (MVPAs)
• physical activity refers to body
movement produced by skeletal
muscles that increases above basal
energy expenditure
• light intensity exercises
• require the least effort
• classified as <3 METS (metabolic
equivalent of task)
• walking slowly, making the bed,
eat
• moderate
• requires moderate amount of effort
• noticeably accelerates the heart
rates
• 3-6 METS
• hamstring stretch, calf stretch,
chest stretch, etc.
• vigorous
• great deal of effort
• causes rapid respiration and
significant increase in heart rate
• > 6 METS
• phases of exercises
• warm-up
• warm your body and get you
ready to work out
• raises core temperature, loosens
muscles, warms up joints
• workout
• exercise or practice session
• cooldown
• stretches or gentle movements
lesson 4 • hyperthermia
physical fitness physiological • high body temperature
indicators

• checking heart rate at rest

• safety and success
• radial pulse (wrist) and carotid
pulse (side of neck)
• rate of perceived exertion (RPE)
• used to measure intensity of
exercise
• provides double-checking of heart
rate
• measurement of RPE can be
carried out without stopping
• pace and pacing
• rate or speed of doing physical
activities
• regulate daily activities and
structure an increase in tolerance
through gradual increase of
activity

lesson 5
personal safety protocol

• dehydration
• disorder in which fluid depletion
happens in blood, intake, and
urine exercise
• overexertion
• to grow, body needs rest so stop
overtraining
• hypothermia
• medical emergency that occurs
when body loses heat faster than it
can generate heat, causing
dangerously low body temp. that
drops below 35 C.