WEEK 1: PE AND HEALTH 1

PYRAMID

TWO KINDS OF DISEASES  Provides the graphic representation of how physical

fitness can be achieved.
COMMUNICABLE DISEASES

- also known as infectious diseases or transmissible

diseases, are illnesses that result from the infection,
presence and growth of pathogenic (capable of causing
disease) biologic agents in an individual human or other
animal host.

NON-COMMUNICABLE DISEASE (NCD)

- is a medical condition or disease that is non-infectious

or non-transmissible.
- NCDs can refer to chronic diseases which last for long
periods of time and progress slowly.
PHYSICAL FITNESS
PHYSICAL ACTIVITY
 Is defined as a state of good health as a result of
 It involves any bodily movement caused by muscular
exercise and proper nutrition.
contractions that result in the expenditure of energy.
 The key to achieve physical fitness for health reasons
EXERCISE
is to give emphasis on health-related fitness
components when doing work out.
 is a planned program of physical activities usually
 These fitness components focus on factors that
designed to improve physical fitness with the purpose of
promote optimum health and prevent the onset of
increasing physical fitness level.
disease and problems associated with inactivity.
IMPORTANCE OF AN ACTIVE LIFESTYLE
FITNESS (HRF)
 Improves bone, joint, muscle strength, motor control
1. CARDIOVASCULAR ENDURANCE
and coordination
 Helps maintain a healthy body composition
- is the ability of the heart and lungs to work together to
 Increase muscle strength and endurance and lower
provide the needed oxygen and fuel to the body during
risk of developing osteoporosis
sustained workloads.
 Improves the psychological functioning of an
- Physical activity that trains for cardio respiratory
individual
endurance focuses on repetitive, dynamic, and prolonged
 Increases the efficiency of the lungs and the heart
movements using major muscles groups.
 Promotes healthy cholesterol level
 Reduces the risk of cardio-vascular disease, type 2
2. MUSCULAR STRENGTH
diabetes and some cancers
 Helps regulate blood pressure
- the amount of force a muscle can produce. You can train
 Improves control over anxiety and depression
your muscles to be stronger by lifting heavy weights for a
 feel better – with more energy, a better mood, feel
few repetitions.
more relaxed and sleep better.
 Builds self-esteem and social interaction

3. MUSCULAR ENDURANCE
WEEK 2: PE AND HEALTH 1
- the ability of muscles to perform continuously without Materials/Equipment Needed: Mat
fatigue. It is a measure of how long a muscle can
withstand a prolonged contraction or many repeated Goal: To perform proper push-up for men and women
contractions.
4. HAMSTRING AND HIP FLEXOR TEST
4. FLEXIBILITY
Purpose: To test flexibility of the hamstring and hips
- ability of each joint to move through the available range
of motion for a specific joint. It helps to prevent muscular Materials/Equipment Needed: Protractor
imbalances and allows you to move about with ease.
Goal: Keeping both legs straight, lift one leg to the
5. BODY COMPOSITION maximum angle with other leg remains on the floor.

- is the amount of mass compared to lean muscle mass 5. FLEXED-ARM SUPPORT (STATIC)
bone and organs.
- Overall health generally improves when you have lower Purpose: Test the muscular strength of the shoulder and
amount of fat mass and higher amount of lean muscles. upper arm.

THE HEALTH-RELATED FITNESS TESTS Materials/Equipment Needed: Mat, stopwatch

1. 3-MINUTE STEP TEST Goal: Hold the Push-up position not more than 35
seconds.
Purpose: Test for cardiovascular Endurance level based
on how quickly your heart rate returns to normal after 6. ZIPPER TEST
exercise.
Purpose: Test for the flexibility of the shoulder joints.
Materials/Equipment Needed: Stop watch, 12 inches
bench box, a metronome Materials/Equipment Needed: Tape measure

Goal: Step on and off the bench for 3 minutes straight Goal: Raise one arm across back with bent elbow
while keeping consistent paces. reaching down fingers of other hand.

2. CURL-UP 7. ANTHROPOMETRIC MEASUREMENTS

Purpose: To test the strength and endurance of the A. BODY MASS INDEX (BMI)
abdominal muscles.
Purpose: To determine Body Mass Index
Materials/Equipment Needed: Mat or flat, platform
Materials/Equipment Needed: Bathroom scale, tape
Goal: Perform curl-up with proper pacing measure

Body Mass Index (BMI):

- measure the body mass based on height and weight
that aid in determining weight categories
- is a widely accepted tool to evaluate body composition.

BMI = weight in (kg)

height in (m2)
3. 90-DEGREE PUSH-UP
 Meter is used for height
Purpose: To measure the strength and endurance of the  Kilograms is used for weight
arms and upper body.
→ Supposed your weight is 60 kilograms and height is 1.7 THE HEALTH APPRAISAL RECORD
meters; here’s your BMI:
 is designed to determine individual’s safety in
BMI = 60 starting an exercise plan.
(1.7)2  it is important to fill up the form before engaging in
any physical activity.
= 60
2.89 WEEK 5: BARRIERS TO AN ACTIVE LIFESTYLE

= 20.76  A person stays happier when he-/ she is fit and

healthy that is why we need to engage ourselves in
HOW TO CONVERT HEIGHT IN INCHES TO METERS: any physical activity to reduce the risk of having
diseases and illnesses. However, some people do not
Example: Height 5’6 Weight 88 kg engage themselves in any physical activity and now
you might be wondering why.
→ 5’6 = 5 x 12 inches = 60 inches + 6 = 66 inches
PERSONAL BARRIERS
→ Convert now inches to meters 66” x .0254 (this is
given) • Lack of interest • Fear of injury
• Joint pain • Lack of encouragement
→ 66” x .0254 = 1.6764 meters • Going out alone • Lack of resources
• Discomfort after exercise • Lack of time
→ Now compute based on the given formula: • Lack of energy • Lack of skill
• Lack of social support
→ Weight in kg Height in meter2 88 kg divided by 1.6764
divided by 1.6764 equals = 31.3131 (round off to whole
number) 31 is the answer

INTERPRETATION OF BMI ENVIRONMENTAL BARRIERS

MAJOR ENVIRONMENTAL BARRIERS

• Place • Climate
• Space • Noise

 The environment which we live plays a major role on

our level of physical activity

FACTORS SUCH AS:

B. WAIST TO HIP RATIO
- measure of body mass-based fats percentage by the  poor street lighting at night and a lack of convenient
relative measurement of waist and hip. places to do physical activity, traffic, crime and
pollution may also have an effect.
WHR = Waist Circumference (cm)  Where we live, learn, work and play appear to have a
Hip Circumference (cm) great deal to do with how active we are. Creating
activity-friendly environment is one way to help
 people become inactive such as buildings, streets,
and communities that encourage walking and biking. 3. PREPARATION STAGE

 Healthy behaviors are hard to adopt. A new  A person is intended to take action in the immediate
“healthy” behavior has to be consistently and future, and may begin taking small steps toward behavior
consciously performed to kick out the old habit. change
Habits are behavioral patterns that are performed
4. ACTION STAGE
unconsciously. They are hard to break because the
brain had been programmed to make the behavior
 An individual has made specific overt modifications in
or action part of its default setting. modifying his problem behavior or in acquiring new
healthy behaviors
TRANSTHEORETICAL MODEL
5. MAINTENANCE STAGE
 provides a framework for categorizing individuals'
readiness to change their behavior.  It occurs when an individual has consistently practiced the
new behavior for more than 6 months and working to
STAGES OF CHANGE ACCORDING TO prevent relapse
TRANSTHEORETICAL MODEL

1. PRE-CONTEMPLATION STAGE PEH

 A person remains in the first stage when he/she does not  Individuals who do not show symptoms of diseases
recognize the presence of unhealthy habit and the or injuries such as pain and disability usually think
importance of changing his/her behavior. that they are healthy.
 Health and fitness are not interchangeable terms.
2. CONTEMPLATION STAGE
HEALTH
 Once the individual becomes dedicated to the idea of
adopting a positive behavior.
 refers to the presence or absence of disease and  The Principle of Reversibility is another way of
injury stating the principle of disuse.

FITNESS EXERCISE

 refers to the functional capacity of the body to  is an activity that will stimulate the body to adapt
perform movement. and become stronger.
 The stimulus has to be appropriate to derive the
 According to the General Adaptation Syndrome, health benefits.
when the stress or demand on the body is low, the  If the stimulus is too light, the body will not
body is not stipulated to adapt. When the stress or adapt, and if it too hard, it may cause some
load is too high, the organs and tissues will break. injuries.

PRINCIPLES OF EXERCISE TRAINING FITT PRINCIPLE

1. PRINCIPLE OF OVERLOAD  The FITT Principle is a helpful guide in designing a

personalized fitness program.
 states that the body must work harder than what it  Understanding the F.I.T.T. principle helps you create
is used to in order for it to adapt. a workout plan which will be beneficial in reaching
 It implies that exercise is a controlled form of stress your fitness goals.
that will stimulate the body to become stronger.
FACTOR DEFINITION
2. PRINCIPLE OF PROGRESSION Frequency Number of meetings in a
week
 states that the body should experience a gradual Intensity Effort level of the exercise
increase in workload. Time Period covered in an
 If the principle of overload asks “How hard?” then exercise session
the principle of progression asks “How soon?” Type Kind of activity

3. PRINCIPLE OF SPECIFICITY 1. FREQUENCY

 This principle simply states that exercising a specific  How often you exercise
piece or component of the body primarily develops  Three to five times a week is a safe frequency for
that part. each component of health-related physical fitness.
 It implies that to become better at a selected
exercise or skill, you need to perform that exercise or  FOR CARDIO:
skill. - Include your goal, guidelines recommend moderate
exercise five or more days every week or intense cardio
three days every week to improve your health.
- If your goal is to lose weight, you'll need to work often
up to six or more days a week.
 FOR STRENGTH TRAINING:
4. PRINCIPLE OF INDIVIDUALITY - The suggested frequency is two to three non-
consecutive days a week, it should be one to
 states that no two persons are the same and their two days between sessions.
rate of adaptation to the same workload differs. - If you are doing a split -routine, like upper body at some
 It emphasizes the need to create an exercise point and lower body subsequent, your
program that is individual- specific. workouts are going to be more frequent than total body
workouts.
5. PRINCIPLE OF REVERSIBILITY
2. INTENSITY
 The adaptations that take place as a result of training
are all reversible.
 How easy or hard the designed task is accomplished - For a beginner, you might start with a workout of 15 to
or the magnitude of work done. 20 minutes. If you're doing steady-state cardio, like going
 The body’s response by the number of times the for a run, you may exercise for 30 minutes to an hour.
heart pumps measured in beats per minute - If you're doing interval training and working at a high
determines the intensity. intensity, your workout should be shorter, around 20
 Workable heart rate’s capacity will help in getting minutes to half-hour.
ideal Targeted Heart Rate (THR) range.
 FOR STRENGTH TRAINING:
 FOR CARDIO: - How long you lift weights depends on the type of
- You will usually monitor intensity by heart rate or pulse workout you're doing and on your schedule.
rate. - For total body workout, you may take up to an hour, but
- The recommendation for steady-state workouts is at a a split routine may take less time because you're working
moderate intensity and for interval training it should be for fewer muscle groups.
done at a high intensity for a shorter period of time.
4. TYPE
 FOR STRENGTH TRAINING:
- Monitoring the intensity of strength training involves a  Type refers to the definite physical activity selected
special set of parameters. The intensity depends on the to improve a component of health-related fitness.
workload you are doing, the amount of weight you lift,
and the number of repetitions and sets.  FOR CARDIO:
- For a beginner use a lighter weight and do fewer sets - Cardio is changeable since any activity that makes your
with high repetitions (two or three sets of 12 to 20 heart rate up counts.
repetitions). - Having more than one cardio activity helps reduce
- If your goal is to develop muscle, do a higher number of boredom.
sets with a moderate amount of repetitions (four sets of
10 to 12 reps each).  FOR STRENGTH TRAINING:
- If you want to create strength, use heavyweights to try - It includes any exercise using resistance like dumbbells,
to do more sets with fewer repetitions for example, five barbells, machines, and many others to work your
sets of three repetitions each. muscles.

TAKE NOTE: HOW TO USE THE FITT PRINCIPLE IN YOUR WORKOUT

- Your resting pulse rate is the number of times your
heart beats per minute after you are at rest  The F.I.T.T. principle provide guides on how to
- What is a normal resting heart rate? control your program and get favorable results.
- For adults, a normal resting heart rate ranges between  To avoid boredom, injuries, and weight loss plateaus,
60 and 100 beats a minute. Usually, a lower resting heart this principle will help you figure out how to alter
rate means your heart is working more efficiently and is workout types, time, intensity and activities.
more fit.

 FITT principle acknowledges the importance

of optimum fitness development.
3. TIME  The physical activity program is used as a guideline
for fitness routine to achieve results.
 Time is the length of the physical activity.  Execution of exercise is also related to its intensity.
Considering the other aspects of the F.I.T.T principle, The more the activity is repeated, the more chances
time differs depending on the health-related fitness of developing fitness.
component targeted.
 You may also utilize one or more of the F.I.T.T.
 FOR CARDIO: principles, such as:
- The suggested cardio exercise is 30 to 60 minutes but
the duration of your workout depends on the type of  Changing the frequency by adding day of jogging
exercise. or walking
  Changing the intensity by adding some running  It is important that goals are attainable in the given
intervals or walking faster period. Review your current fitness level and decide
 Changing the time spent jogging each workout on modest gains. You can also ask your teacher or
day friends who exercise for a possible goal. This will
 Changing the type of workout by dancing, keep you from getting frustrated.
cycling, or running.
3. WRITE SPECIFIC GOALS
PEH
 Write a goal for each fitness component instead of
 Exercise is an activity that will stimulate the body to writing a general one. (e.g. climb four flights of stairs
adapt and become stronger. without getting tired instead of improve fitness
- The stimulus has to be appropriate to derive level). A specific goal helps you focus on what has to
the health benefits. If the stimulus is too light, be done.
the body will not adapt, and if it too hard, it
may cause some injuries. The exercise program 4. WRITE FITNESS CONTRACT
should be designed to fit the current health
condition of an individual and it should be  A fitness contract is a concrete is a concrete
interesting. commitment.
 It is a visual reminder of the goals you have identified
 The FITT Principle is a helpful guide in designing a and it strengthens your resolve to keep your
personalized fitness program. exercise program. It makes you accountable for the
consequences of your actions.
- In the same manner that a doctor prescribes a
medication, the key to a well-designed exercise
program is that it should cater to the
individual’s needs and goals. The program
should address the weaknesses and needs of
the individual. The results of the various fitness
tests will give an idea of what he/she needs.

- Setting a performance goal is a powerful

motivator to keep the program. A performance
goal is a concrete manifestation of what an
individual wants to achieve. It is important to
design an exercise program that addresses a
performance goal for each fitness component.

 For persons who are inactive and unsure, what

GUIDELINES THAT CAN HELP IN DETERMINING THE
should be the first thing to do before engaging in an
FITNESS GOALS
exercise program?
1. WRITE SHORT-TERM AND LONG-TERM
 In exercise program design, the assessment process
PERFORMANCE GOAL
can provide relevant information on the health risks,
physical limitations and muscle weaknesses of an
 A short-term goal is something that can be achieved
individual. The pre- participation screening is
in 6 to 8 weeks while a long-term goal is something
essential to rule out the presence of medical
that can be achieved in 6 months or more. A long-
conditions wherein strenuous activities and certain
term goal is usually made of several short-term goals
types of exercises are contraindicated.
that build on each other.
 In some cases, an intense physical activity may lead
2. SET REALISTIC GOALS
to a cardiac arrest or an asthma attack. These events
 can be prevented if a pre-participation screening is 5. WAIST GIRTH
undertaken. The following tests are recommended in
the pre-participation screening.  The Waist Girth is an important tool to assess the
relative amount of fat in the abdominal region.

 REPETITIVE MOVEMENTS
- performed over time can alter the normal movement
pattern of an individual. It will result to movement
inefficiency and muscle imbalance.

THE PHYSICAL ACTIVITY READINESS QUESTIONNAIRE  MUSCLE IMBALANCE

(PAR-Q) - occurs when muscle pairs have different strength and
the muscle surrounding the joints are tight. A muscle
 is a subjective method in identifying the risk of imbalance will eventually lead to chronic musculoskeletal
cardiovascular diseases. It is composed of seven injuries.
questions answerable by “yes” or “no”.
 Each question evaluates one’s history for medical  MOVEMENT SCREENING
conditions such as heart diseases, hypertension, - can be used to evaluate the presence of muscle
chronic obstructive pulmonary disease, and diabetes imbalance. Movement patterns like squats, lunges, trunk
mellitus. rotation and push-ups can show neuromuscular
deficiency.
THE HEALTH-RELATED FITNESS BATTERY TEST
 These movement patterns utilize several muscle
1. ONE MINUTE PUSH-UP groups and the movement is made over several
joints. The deviations from the correct technique
 One Minute Push-up test assesses muscular fitness should be carefully observed in order to identify the
of the muscles in the upper torso. overactive or underactive muscles.
 The goal of the student: to perform the most
numbered of correct repetitions in one minute. 1. SQUAT

2. ONE MINUTE CURL-UP  is a multi-joint movement that has the ability to

show neuromuscular deficit in the core muscles and
 The One Minute Curl-up test aims to assess the the lower extremity muscles.
muscular fitness of the muscles in the abdominal
area.
 The goal of the student: to perform the most
numbered of correct repetitions in one minute.
2. LUNGE
3. SIT AND REACH
 is another movement that evaluates movement
 The Sit and Reach test evaluate the flexibility of the stability and neuromuscular deficit of the lower
hip and the hamstring area. extremities. It can also show if an individual has poor
 The goal of the student: to reach forward by flexibility as well as balance problems.
bending the trunk.
3. TRUNK ROTATION
4. BODY MASS INDEX
 is a common movement in many sports that involve
 The body mass index is a widely accepted tool to throwing. Throwing movements push the center of
evaluate body composition. The score reflects how gravity of the body outside of the normal region and
heavy the person is, relative to his/her height. forces the deep normal muscles to counteract the
 BMI (body mass index) is a calculated number displacement. It is important that the abdominal
representing a person's level of fat or obesity level remains stiff to facilitate a powerful throwing action.
 However, some individuals are not successful in • A good warm-up also prepares the heart,
performing these sports movement because of muscles, and joints for the next activity by
movement inefficiency. The lunge and twist is a test decreasing joint stiffness and increasing the
to assess movement efficiency and balance when nerve impulses.
performing trunk rotation.

4. PUSH-UP

 is a basic exercise that evaluates the strength of the

arms and abdominal muscles as well as the flexibility
of the shoulder joint.

PARTS OF AN EXERCISE PROGRAM

• The warm-up starts with general multi-joint such as
*EXERCISE jogging or skipping to increase over- all body
temperature.
 is a structured form of stress that should be • It is followed by dynamic stretching exercises to activate
specifically designed to trigger adaptations and the neuromuscular units and improve coordination and
improve performance. proprioception
 The exercise program is structured so that the body • The last part of the warm-up is a series of specific
receives just the right amount of stimulus. movements that mimic the actual activity. Movements
 The exercise program should also be structured so are practiced at a slower speed and ensure that the
that the body is gradually eased into the correct intensity of the warm-up is not strenuous.
exercise intensity and gradually returned to normal • Focus on the movement pattern because the warm-up
resting state. is both physical and mental preparation.
 An exercise workout has three components: warm-
up, exercise load and cool- down.

WHY ARE DYNAMIC STRETCHES BETTER THAN STATIC

*WARM-UP STRETCHES?

 is essential prior to actual workload as it prepares  FLEXIBILITY EXERCISES

the body for more strenuous activity. - increase the range of motion by lengthening the muscle
and tendons surrounding the joint.
• It increases the blood flow to the working
muscles without an abrupt increase in lactic  DYNAMIC STRETCHES
acid accumulation. - are flexibility exercises that emphasize on the active
- The body makes lactic acid when it is low in range of motion and are performed without holding the
the oxygen it needs to convert glucose into joint for a period of time
energy. Lactic acid buildup can result in muscle
pain, cramps, and muscular fatigue. These  STATIC STRETCHES
symptoms are typical during strenuous exercise - are exercises that hold the joint in a stationary position
and are not usually anything to worry about as for a period of time.
the liver breaks down any excess lactate.
 Dynamic stretches are better performed during
• According to research, the warmer the body warm-up because the movement keeps the muscles
and muscle, the higher is the muscular output.
 warm whereas static stretching will lower muscle
temperature because the exercises are stationary.

*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.

 RECOVERY is just as important as the workload

because during this period, the body starts to make
microscopic changes essential for adaptation.
Recovery starts at the cool down.

• A well-planned cool down can quickly clear the by-

products of muscle contraction as well as replenish the
energy and oxygen stores used during the workout. It is
important to allot time for this part of the training
session.
• The cool down bridges the period between workout
and rest. This transition is important to deter the pooling
of blood in the lower extremities.
• An abrupt stop from the workout may slow down the
heart activity and abruptly decrease blood pressure,
which can cause dizziness. This drop in blood pressure is a
result of less blood returning to the heart.

PREFINALS: PEH 1

 Research has consistently shown that adequate

intensity and regular training triggers significant
changes not only in the cardiovascular system but in
other organs as well.
 These changes help delay aging of the heart
 and improve quality of life.
 The changes occur at the cellular and molecular
level.

IS FAT THE PRIMARY SOURCE OF ENERGY DURING

AEROBIC EXERCISE?

 The energy demand during exercise is significantly

higher than when the body is at rest which means
more carbohydrates and fat will be used.
 More fat is utilized when there is less available
carbohydrates for the working muscles.
 Glucose (carbohydrate) is the preferred energy
source of the brain and other vital organs.
 However, glucose can only be stored in small
amounts inside the muscle in the form of glycogen BENEFITS OF AEROBIC EXERCISES
 When the glucose level in the blood is low, the body
will breakdown glycogen and deliver it to where it is  Improve circulation and helps the body use oxygen
needed. better.
 The body can also use fat to spare stored  Increase the number of red blood cells in the body.
carbohydrates in the body.  Increase energy, stamina, and mental health.
 Experts also believe that there is limited capacity to  Develop endurance, which means that one can work
produce energy from fat during high intensity out longer without experiencing fatigue.
exercise because there is less blood flow to the fat  Help reduce the risk of developing heart diseases
tissues. and other ailments.
 Furthermore, carbohydrates become the main  Help reduce body fat for weight loss.
source of energy during high intensity exercise  Help reduce stress, tension, anxiety, and depression.
because glucose is easier to break down than fat.
 The utilization of fat by the working muscles TYPES OF AEROBIC EXERCISES
increases during prolonged exercise to spare the
stored carbohydrates. 1. MODERATE-INTENSITY AEROBICS
 Lastly, more fat is used when the muscle fibers are
equipped with more mitochondria.  Even simple house chores may be considered as
moderate intensity aerobics.
---> Mitochondria: Known as the “powerhouses of the a. sweeping
cell,” mitochondria produce the energy necessary for b. moving a furniture
the cell's survival and functioning. c. pushing a vacuum cleaner or lawn mower
 There are also games that are classified as moderate-
intensity aerobics / active recreation or outdoor
activities:
a. simple catching and throwing of balls
b. brisk walking
c. biking
d. running
e. jogging
AEROBIC TRAINING f. skateboarding
g. skating
AEROBICS h. hiking
i. mountain climbing
 Aerobics is a system of physical conditioning
involving exercises that are strenuously performed 2. VIGOROUS-INTENSITY AEROBICS
so as to cause marks temporary increase in
respiration and heart rate.  Your heart will beat much faster and breathing will
be much harder than normal when you participate in
AEROBIC EXERCISES this type of activities.
a. active games that involve running and
 Refer to how your body uses oxygen to sufficiently chasing such as flag football, distance running,
meet energy demands during exercise. These are and jumping rope
exercises that involve oxygen consumption by the b. sports such as soccer, basketball, and tennis
body. c. vigorous dancing
 During aerobic activity that usually lasts a long time, d. martial arts such as arnis, taekwondo and
your body uses oxygen to get energy. karate-do
 Aerobic exercise improves your cardiorespiratory
endurance. It strengthens your heart and lungs and HOW IS THE CORRECT INTENSITY MONITORED
trains your cardiovascular system to manage and DURING AEROBIC EXERCISE?
deliver oxygen more quickly and efficiently
throughout your body.
 According to the Philippine national Guidelines on  the pulse is taken from the radial artery at the wrist,
Physical Activity, adolescents should engage in a in line with the thumb, using the tips of the pointer
total of 60 minutes of moderate to vigorous physical and middle fingers.
activities every day.
 An exercise performed at moderate to vigorous 2. APICAL SITE/APICAL PULSE
intensity will elevate the heart rate and breathing
significantly.  this is taken at the apex of the heart and can
 A higher heart rate implies that the activity is more sometimes be felt very clearly by placing the heel of
intense. the hand over the left side of the chest.
 One of the best ways to set the correct intensity of
an exercise is by computing the TARGET HEART 3. CAROTID PULSE SITE
RATE. (THR)
 this pulse is taken from the carotid artery just beside
WHAT IS YOUR PULSE? the larynx using light pressure from the tips of the
pointer and middle fingers. Remember: never check
 Your pulse is your heart rate, or the number of times both carotid artery at the same time.
your heart beats in one minute.
 Pulse rates vary from person to person. Your pulse is 4. TEMPORAL PULSE SITE
lower when you are at rest and increases when you
exercise (more oxygen-rich blood is needed by the  this pulse can sometimes be obtained from the left
body when you exercise). or right temple with light pressure from the tips of
the pointer and middle fingers.
HOW TO TAKE YOUR PULSE?

1. Place the tips of your index, second and third fingers on

the palm side of your other wrist below the base of the
thumb. Or, place the tips of your index and second fingers
on your lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood  The target heart rate (THR) is computed based on
pulsing beneath your fingers. You may need to move your the maximal heart rate (MHR) and the resting heart
fingers around slightly up or down until you feel the rate.
pulsing.  The MHR is the highest number of heart beat per
3. Use a watch with a second hand, or look at a clock with minute observed during a very strenuous and
a second hand. exhaustive physical activity. It can also be estimated
4. Count the beats you feel for 10 seconds. Multiply this by subtracting the age from 220.
number by six to get your heart rate (pulse) per minute.  Meanwhile, the resting heart rate is the number of
heart beat per minute commonly measured lying
Count your pulse: _____ beats in 10 seconds x 6 = _____ down or right after waking up. It is estimated by
beats/minute counting the pulse for 10 or 15 seconds and multiply
it by 6 or 4.
WHAT IS A NORMAL PULSE?  Measuring the heart rate immediately after an
exercise can provide a good estimate of the actual
 Normal heart rates at rest: intensity of the workout because a variety of factors
• Children (ages 6 - 15) 70 – 100 beats per can influence the rate of recovery. It is also
minute important to begin measuring the pulse rate within 5
• Adults (age 18 and over) 60 – 100 beats per seconds after stopping a given activity to closely
minute approximate the heart rate during exercise

PROPER PULSE RATE MEASURING TECHNIQUES MAXIMUM HEART RATE METHOD

1. RADIAL PULSE SITE  Estimated Maximal Heart Rate

220 – age = MHR
 Range for Low Intensity exercise cardiorespiratory systems as well as the endurance
45% x MHR = Lower limit of the active muscles.
54% x MHR = Upper limit
VARIOUS TYPES OF PROGRAM:
 Range for Moderate Intensity exercise
55% x MHR = Lower limit 1. LOW AND SLOW TRAINING
70% x MHR = Upper limit
 is a type of aerobic training program which utilizes a
 Range for Vigorous Intensity exercise low to moderate intensity exercises that should be
70% x MHR = Lower limit maintained for at least 45 minutes.
85% x MHR = Upper limit
2. A HIGH INTENSITY CONTINUOUS TRAINING PROGRAM
WHAT IS THE IDEAL DURATION AND FREQUENCY
WHEN DESIGNING AN AEROBIC EXERCISE?  involves continuous vigorous intensity activities
performed 20 to 30 minutes.
 Filipino adolescents should spend at least one hour
of moderate to vigorous exercise or physical activity 3. THE HIGH INTENSITY INTERVAL TRAINING
every day.
 These recommendations serve as guidelines in  protocol involves repeated maximal work combined
designing an aerobic exercise program. with active recovery in between. The “all-out” work
 It is also important to consider a current fitness level is usually between 20 to 30 seconds and the active
and the intensity of the aerobic exercise to be rest is between seconds to 45 seconds
performed. 4. THE FARTLEK TRAINING PROGRAM
 It is not wise for a beginner to spend one hour
everyday performing vigorous intensity aerobic  is unstructured combination of maximal and
exercise. submaximal work that lasts for 30 to 45 minutes.
 A better option would be engaged on alternate days
to allow recovery and prevent overuse injuries. IS IT SAFE FOR PEOPLE WITH ASTHMA AND HEART
DISEASE TO ENGAGE IN AEROBIC EXERCISE?
 A trained athlete can exercise for 5 to 6 times every
week because his/her body can tolerate the  People with asthma and heart disease have limited
workload without getting injured. capacity to perform physical activities. Experts agree
that despite these limitations, people with these
= The intensity of the activity should also be conditions should still engage in aerobic exercise.
given considerations. Some forms of aerobic
training are too intense that they cannot be  A well-designed exercise program can help increase
performed for prolonged periods. their functional capacity.
= Moreover, some types of activities increase  It is important that precautionary measures should
the risk of muscle soreness that an individual be performed prior to implementing an aerobic
should be allowed more time to recover exercise program.

KEY FACTORS WHEN DECIDING WHAT TYPE OF 1. People with these conditions should seek a medical
EXERCISE SHOULD BE INCORPORATED clearance before starting an exercise program.
IN THE PROGRAM? 2. They should also consult a clinical exercise physiologist
to help them plan an exercise program as well as modify
1. It depends on the goals of an individual the exercises according to what they can
2. Personal preference tolerate.
3. Consider the activities familiar with the person,
availability of environment CLINICAL EXERCISE PHYSIOLOGIST – is a specialized
fitness trainer that understands how a certain condition
 An individual can choose the various types of limits the functional capacity of a person and knows how
programs. Each of these programs is known to to program the exercise to address the limitations.
effectively increase the capacity of the
 An individual should learn to listen to his/her body
and adjust the exercise or program accordingly.
 If sharp pain is felt while doing an exercise, the
activity should be stopped immediately and consult
the trainer or the doctor as soon as possible.

HOW DOES ANNABOLIC STEROIDS INCREASE

MUSCLE MASS?

 Anabolic steroids mimic the action of testosterone in

the body.
 Used for hormone replacement therapy in men with
low levels of naturally produced testosterone.
 These drugs are commonly abused by body builders
and other athletes to enhance appearance and
improve performance.

TESTERONE - is a hormone that interacts with other

hormones and instructs the body to build tissues.

 The use of these drugs outside the medical field is

greatly studied. Research shows that abuse of these
drugs may do more harm than good because of
several side effects
Liver damage
Decrease in natural testosterone level
Decrease in sperm production
Increase in bad cholesterol
Irritability
Aggressiveness