PE & Health (Handout)

 LEARNING COMPETENCY:
Self-assesses Health-Related Fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet

Health Related Fitness

 is also called functional fitness because it helps ensure that a person will be able to function
effectively and meet the demands and tasks of everyday life.
 This is primarily associated with disease prevention and functional health. Participating in
regular health-related fitness helps you control your weight, prevents diseases and illness,
improves mood, boosts energy and promotes better sleep.

Body Composition – The combination of all the tissues that make up the body such as bones, muscles,
organs and body fat.
Body Mass Index (BMI) - a screening tool that measures the ratio of your height to
your weight to estimate the amount of body fat.

Weight refers to the heaviness of a person.

Height is the distance between the feet on the floor to the top of the head in standing position.
Cardiovascular Endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to
working muscles and tissues, as well as the ability of those muscles and tissues to utilize the oxygen.
Muscular Endurance – The ability to use muscles for a long period of time without tiring.
Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one time
or the ability of the muscles to generate force against physical objects.
Flexibility – is the ability of the joints and muscles to move through its full range of motion.

BARRIERS
 Variety of challenges that hinders you to become physically active.

Personal barriers
 reasons or own justifications of inactivity that forms attitude towards physical movement, letting
them live a sedentary life.
Examples:
 inconvenience of exercise
• lack of self-motivation
• non-enjoyment, boredom of exercise
• lack of confidence in their ability to be physically active (low self-efficacy)
• fear of being injured or having been injured recently
• lack of self-management skills, such as the ability to set personal goals, monitor progress, or
reward progress toward such goals
• Health conditions
Environmental barriers
 Some may not notice but the space and the setting where people live greatly influence a person’s
participation to physical activity.
Examples:
 accessibility of walking paths, cycling trails, and recreation facilities
 traffic, availability of public transportation, crime, and pollution may also have an effect.
 social environment, such as support from family and friends, and community spirit.

DIET AND NUTRITION

DIET
- refers to the food and drink that a person consumes on a daily basis, and to the emotional and physical
conditions associated with it.
NUTRITION
- the method of supplying or receiving the food needed for health and development.
 LEARNING COMPETENCY:
Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or
maintain health-related fitness (HRF).

Principles of Physical Activity

Overload Principle
- This principle pertains to doing “more than normal” for improvement to happen. It means to
boost our fitness, strength, or endurance, workload is extended accordingly.
Principle of Progression
- To ensure that the results will still improve over time, the adapted workload should be
continually increased. A gradual and systematic increase within the workload over a period of
time will lead to improvement in fitness without risk of injury. If overload occurs and
increase rapidly, it may lead to injury or muscle damage. If increased slowly, improvement is
unlikely.
Principle of Specificity
- This principle simply states that exercising a specific piece or component of the body
primarily develops that part. The principle of specificity implies that to become better at a
selected exercise or skill, you need to perform that exercise or skill.
Principle of Reversibility
- Development of muscles will happen if regular movement and execution are completed. If
activity ceases, it will be reversed. This shows that benefits and changes achieved from
overload will last as long as training is continuous.

F.I.T.T Principles

Factor Definition
Frequency Number of meeting in a week
Intensity Effort level of the exercise
Time Period covered in an exercise session
Type Kind of activity
Part of an Exercise Program
1. Warm-up
- is essential prior to actual workload as it prepares the body for more strenuous activity. It
increases the blood flow to the working muscles without an abrupt increase in lactic acid
accumulation. According to research, the warmer the body and muscle, the higher the
muscular output. A good warm-up also prepares the heart, muscles, and joints for the next
activity by decreasing joint stiffness and increasing the nerve impulses.
2. Exercise load or workout load
- is the program activity that would stimulate beneficial adaptation when performed regularly.
3. Cool-down
- is essential after a workout as it permits the pre-exercise heart rate and blood pressure for a
gradual recovery. Cooling down may be most vital for competitive endurance athletes, like
marathoners, because it helps regulate blood flow.

 LEARNING COMPETENCY:
Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the
week in a variety of settings in- and out-of school.

Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe harder, and
gets your heart beating faster compared to when you are at rest. Doing aerobic exercises regularly
strengthens your heart and lungs and trains your cardiovascular system to manage and deliver
oxygen more quickly and efficiently throughout your body. Aerobic exercise uses your large
muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes.
Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during continuous
physical activities such as biking and running. Studies show that this type of exercise provides many
health benefits such as decreasing risk for heart disease, stroke, high blood pressure, type II diabetes
and some cancers. Examples of aerobic activities include walking at a brisk pace, swimming,
jogging, dancing, etc.

Four techniques in getting the heart beat per minute:

 Apical site – is taken at the apex of the heart and can sometimes be felt very clearly by
placing the heel of the hand over the left side of the chest.
 Carotid pulse site – is taken from the carotid artery just beside the larynx using light
pressure from the tips of the pointer and middle fingers. Remember; never check both carotid
arteries at the same time.
 Radial pulse site – is taken from the radial artery at the wrist, in line with the thumb, using
tips of the pointer and middle fingers.
 Temporal pulse site – can be obtained from the left or right temple with light pressure from
the tips of the pointer and middle fingers

Muscle strengthening exercises involve using your muscles to work against a resistance such
as your body weight, elastic bands or weights.
Muscular strength is the ability of the muscles to exert a force during an activity such as lifting
weights. Muscle strengthening exercises involve using your muscles to work against a resistance
such as your body weight, elastic bands or weights.
Muscular endurance, on the other hand, is how many times you can lift a certain amount of weight.
Resistance training (also referred to as weight training or strength training) helps increase muscular
strength and endurance.
Resistance Training. Strength exercises, such as weight lifting, push-ups and crunches, work your
muscles by using resistance (like a dumbbell or your own body weight.)
Circuit training. It is when you alternate between several exercises (usually five to 10) that target
different muscle groups.

Bone strengthening exercise, or any weight-bearing activity that produces a force on the
bone, is also important to overall health for children and adults. This force is usually produced
by impact with the ground and results in bone growth in children and healthy maintenance
of bone density in adults. Examples of bone strengthening activities include jumping,
walking, jogging, and weight lifting exercises. As you can see, some exercises such as
walking or jogging serve a dual purpose of strengthening our bones and our aerobic system.

Flexibility exercises stretch your muscles and may improve your range of motion at your joints. They
can improve your flexibility and reduce your risk of injury during sports and other activities. It is usually
done in warm-up exercise to condition the muscle and in the Cooling down exercise to allow the body to
gradual transition in a resting or near-resting state.
 Static stretching is most often recommended for general fitness. With this type, you slowly ease
into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching
should be performed with warm muscles, such as after a warm-up or at the end of a workout. There
are two forms of static stretching.
 Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the
strength of agonist muscles (muscles responsible for the movement).
 Passive Static: During this type of stretching, you hold the limb to perform the stretch with any
assistance such as a bar or bands.
 Dynamic Stretching is stretching with movement. The body transitions gradually into a position
and this movement is repeated as you increase your reach and range of motion. Research has found
that dynamic stretching is less beneficial than static stretching for increasing range of motion, but
unlike static stretching, it is ideal during the pre-workout phase because it gently warms muscles
while also stretching them.
Intensity of physical activity

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 as how hard a person works to perform
the activity.

For moderate-intensity physical activity, your target heart rate should be between 64% and 76% of
your maximum heart rate. You can estimate your maximum heart rate based on your age. To estimate
your maximum age-related heart rate, subtract your age from 220. For example, for a 50-year-old
person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 beats
per minute (bpm). The 64% and 76% levels would be:
• 64% level: 170 x 0.64 = 109 bpm, and
• 76% level: 170 x 0.76 = 129 bpm
This shows that moderate-intensity physical activity for a 50-year-old person will require that the
heart rate remains between 109 and 129 bpm during physical activity.
For vigorous-intensity physical activity, your target heart rate should be between 77% and 93% of
your maximum heart rate. To figure out this range, follow the same formula used above, except change
“64 and 76%” to “77 and 93%”. For example, for a 35-year-old person, the estimated maximum age-
related heart rate would be calculated as 220 – 35 years = 185 beats per minute (bpm). The 77% and
93% levels would be:

• 77% level: 185 x 0.77 = 142 bpm, and

• 93% level: 185 x 0.93 = 172 bpm
This shows that vigorous-intensity physical activity for a 35-year-old person will require that the
heart rate remains between 142 and 172 bpm during physical activity.
 LEARNING COMPETENCY:
Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort.

Heart Rate. Also known as pulse rate, this is the number of times a person’s heart beats per minute.
It indicates the effort your heart is doing based on the demands you place on your body. The more
demanding your physical activity is, the faster the heart rate.

 Threshold Training
- The minimum amount of physical activity (frequency, intensity, and time) necessary to produce
benefits.
 Target Zone
- Begins at the Threshold of Training and stops at the point where the physical activity becomes
counterproductive.

According to Hoeger and Hoeger (2011), research indicates a more favorable prediction using the
computation below than the equation 220 - age. Here are the steps to get your target heart rate.

1. Estimate your maximal heart rate (max HR/MHR) according to the following formula:
maxHR/MHR = 207 – (0.7 x age)

2. Check your resting heart rate (RHR) sometime in the evening after sitting quietly for 15 to 20
minutes. You may take your pulse for 30 seconds and multiply by 2, or take it for a full minute.

3. Determine heart rate reserve (HRR) using this formula:

HRR = MHR – RHR

4. Calculate the training intensity at 30, 40, 60, and 85 percent. Multiply HRR by the respective
0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four training intensities. Example:

60% Training Intensity = HRR x 0.60 + RHR

Rate of Perceived Exertion (RPE). This is an assessment of the intensity of exercise based on how
you feel. It is basically a subjective assessment of effort which ranges from 6 (very, very light) to 20
(very, very hard) with 1 point increments in between. The target zone for aerobic activity is from 12
to 16.
Pace and Pacing. These refer to the rate or speed of doing physical activities. This means that a
person can take it slow when engaged in physical activities or do them quickly depending on the
FITT Principle.