PHYSICAL

EDUCATION
MODULE
Physical education and Health teach students with knowledge, skills and
behaviors to allow them to attain a degree of independence in developing and
sustaining their physical, mental, social, mental and spiritual health. In the
succeeding topics, we shall be focusing on the significance of a healthy lifestyle
and physical activity in the lives of individual and their society, the promotion of
involvement in physical activity by means of developing motor skills and
movement capability, health- related physical fitness and sport education.

Engaging one’s self in physical activities, sports, games and other outdoor
recreations contribute to a sense of community and social connectedness as the
measure of how people come together and interact which are essential factors of
better well-being.

Your participation and involvement in physical activity is taken in many ways,

varying from non- competitive activity to competitive team games. The highlight is
on mixing motor skills and tactical knowledge to develop individual and team
performance. you must be able to advance from the improvement of basic motor
skills to the performance of intricate movements patterns that form part of team
games, including the knowledge in developing physical ability in areas such as
vigor, flexibility, and stamina which are related to fitness and physical
performance.

Through this course as well, you also advance from discovering simple rules and
measures to allow them to partake in movement and physical activity safely, and to
using equipment securely and assertively.

Physical Education
 Is defined as a planned, sequential instruction that promotes lifelong
physical activity, designed to develop basic movement skills, sports skills
and physical fitness as well as to enhance mental, social, emotional and
spiritual abilities.
 According to World Health Organization ( WHO) Health Is a state of
complete physical, emotional, mental and social well- being and not merely
the absence of disease.
 Means “readiness”. Fit people are better equipped than non-fit people.
 The level of fitness includes all aspects of health and life.

What is PHYSICAL FITNESS?

 Physical Fitness is the ability of your body systems to work efficiently. A fit
person is able to carry out the typical activities of living, such as work, and
still have enough energy and vigor to respond to emergency situations and to
enjoy leisure time activities.

What is the difference of PHYSICAL ACTIVITY and EXERCISE?

Physical activity is a general term that includes sports, dance, and activities done at
work or at home, such as walking, climbing stairs, or mowing the lawn. When
people do physical activity especially for the purpose of getting fit, we say they are
doing exercise.

BENEFITS OF PHYSICAL ACTIVITY:

 Regular physical activity can do much to prevent disease and illness.

 It can help you look your best (with proper nutrition, good posture, and good
body mechanics).
 It allows you to be fit enough to meet emergencies and day-to-day
demanding situations.
 Being physically active can build fitness, which, in turn, provides you with
many health and wellness benefits.

2 PARTS OF PHYSICAL FITNESS

1. HEALTH RELATED FITNESS - Health related fitness is all about personal

health and how the healthy lifestyle of physical activity influences us as a person.
This is important for anyone who wants to live a physically active lifestyle to
support a higher quality of life. Exercise can be a structured process of physical
activity such as going to the gym, taking cardiovascular classes and lifting weights.
Or, it can also be anything from walking to the park to intensive cardio workouts.

5 KINDS OF HEALTH RELATED FITNESS

1. CARDIOVASCULAR ENDURANCE- is the ability to exercise the entire

body for long periods of time. It requires a strong heart, healthy lungs, and
clear blood vessels to supply the body with oxygen. Activities to improve
fitness in this area include running, swimming and aerobic dance. A person
must do the activity continuously for a minimum of 20 minutes within their
target heart rate zone. Endurance/cardiovascular activity should be done a
minimum of 3 days per week. Every other day is preferable. The mile or the
pacer will measure fitness testing in this area.

2. MUSCULAR ENDURANCE- is the ability to use the muscles, which are

attached to the bones, many times without getting tired. People with good
muscular endurance are likely to have better posture, have fewer back
problems, and be better able to resist fatigue than people who lack muscular
endurance. You can improve muscular endurance by lifting weights with
many repetitions or doing sit-ups. Measuring the number of sit-ups you can
do correctly is used for fitness testing.

3. MUSCULAR STRENGTH- is the amount of force you can put forth with
your muscles. It is often measured by how much weight you can lift. People
with strength have fewer problems with backaches and can carry out their
daily tasks efficiently. Examples of muscular strength include push-ups,
 weight lifting heavy weight with few repetitions, and pull-ups. Fitness
testing will be measured by doing push-ups.

4. FLEXIBILITY- is the ability to use your joints fully. You are flexible
when the muscles are long enough and the joints are free enough to allow
movement. People with good flexibility have fewer sore and injured
muscles. Stretching before and after activities will help to improve
flexibility. The sit-and-reach and the trunk lift are two tests used to measure
flexibility.

5. BODY COMPOSITION- is the percentage of body weight that is fat

compared to other body tissue, such as bone and muscle. People who have a
high percentage of fat are more likely to be ill and have a higher death rate
than lean people. Exercise and eating the right foods in the proper amounts
can improve body composition. Body composition can be measured using
an instrument called calipers, a specialized scale, or it can be calculated by
using the body mass index (BMI) which uses height and weight to
determine your BMI.

2. SKILLS- RELATED FITNESS- Skill related fitness is based on the dynamic

pattern theory of motor learning, which states that your brain is more efficient at
memorizing and interpreting patterns of movement, as opposed to muscle isolation
exercise. The squat exercise, for example, resembles many sport-specific
movements. The leg extension machine, in contrast, is an isolation that bears little
resemblance to any functional activity.

6 KINDS OF SKILLS- RELATED FITNESS

1. POWER- is the ability to move the body parts swiftly while applying the
maximum force of the muscles. Power is a combination of both speed and
muscular strength. For example, fullbacks in football muscling their way
through other players and speeding to advance the ball and volleyball
players getting up to the net and lifting their bodies high into the air.

2. SPEED- Is the ability to cover a distance in a short amount of time. Speed is

a very important factor in many sports and activities. also, the ability to
move your body or parts of your body swiftly. Many sports rely on speed to
gain advantage over your opponents. For example, a basketball player
making a fast break to perform a layup, a tennis player moving forward to
get to a drop shot, a football player out running the defense to receive a
pass.Short runs are used to evaluate speed.

3. AGILITY- is the ability to change and control the direction and position of
the body while maintaining a constant, rapid motion. Agility is an important
quality in many sports, because you must change direction rapidly and
 always have your body under control. For example, changing directions to
hit a tennis ball.

4. COORDINATION- is the ability to use the senses together with body parts
during movement. the integration of eye, hand, and foot movements. This
component is necessary for success in such sports as baseball, softball,
tennis, golf, and basketball. Using hands and eyes together is called hand-
eye coordination.

5. BALANCE- is the ability to control, stabilize, or to keep an upright posture

while either standing still or moving. Good balance in essential in many
activities like skating, surfing, skiing, and gymnastics.

6. REACTION TIME- is the ability to reach or respond quickly to what you

hear, see, or feel. People with good reaction time can usually start quickly in
track and swimming or react quickly in ping pong or karate.

TYPES OF PHYSICAL ACTIVITIES

1. AEROBIC PHYSICAL ACTIVITIES

 also known as “ cardio” exercise is an activity that involves pumping of

oxygenated blood by the heart to deliver oxygen to working muscles.
 Aerobic exercise stimulates the heart rate and breathing rate to increase in a
way that can be sustained for the exercise session.
 In contrast, ANAEROBIC ("without oxygen") exercise is activity that
causes you to be quickly out of breath, like sprinting or lifting a heavy
weight.
 Aerobic exercises can become ANAEROBIC exercises if performed at a
level of intensity that is too high.
 Aerobic exercise not only improves fitness; it also has known benefits for
both physical and emotional health.

EXAMPLE OF AEROBIC PHYSICAL ACTIVITIES

 Pushing grocery cart around a store

 gardening such as digging or hoeing that causes your heart rate to go up
 walking, hiking, jogging, running

 ballroom dancing
 tennis, soccer, basketball
 bicycling, skateboard

2. MUSCLE-STRENGTHENING PHYSICAL ACTIVITIES

  muscle- strengthening activities are collectively called RESISTANCE
TRAINING.
 consist of activities where you move your body, a weight, or some other
resistance against gravity.
 it is primarily used to improve muscular strength and muscular power.

EXAMPLE OF MUSCLE-STRENGTHENING PHYSICAL ACTIVITIES

 use of elastic exercise bands

 lifting of own body weight
 use of weight machines
 lifting weight
 functional movements, such as standing and rising up on your toes.

3. BONE- STRENGTHENING PHYSICAL ACTIVITIES

 it is also referred as a weight bearing or weigh loading activity.

 these exercises incorporate activities that make you move against gravity
while staying upright.
 it produces force on the bones that promotes bone growth and strength.

EXAMPLE OF BONE-STRENGTHENING PHYSICAL ACTIVITIES

 Jogging
 stair climbing
 hiking
 dancing
 jumping rope
 tennis
 In the past, diseases or sickness caused by bacteria were a constant threat to
people. However, with medical advances, most sickness and diseases that affect a
person’s health couple of years ago can now be prevented. Today, most health
problems are related to lifestyle or the way we live. Lifestyle diseases are partly
attributed to unhealthy behaviors.

HEALTH BEHAVIOR
It is any activity undertaken for the purpose of averting or detecting disease
or for improving health and well-being.
It is the behavior patterns, actions and practices that speak about health
preservation, health restoration and health improvement.

RISK FACTORS
are behaviors or situations that increase the possibility of developing a
disease.
Uncontrollable Risk Factors- you cannot change such as heredity and age.
Controllable Risk Factors- you can do something about it, they can be controlled
by your behavior.
(your health behavior will determine the level of physical health that you will have
in the years to come.)

These are some health risk behaviors that will likely cause health problems
to young people like you:

MODIFIABLE RISK FACTORS OF LIFESTYLE DISEASES

1. SEDENTARAY LIFESTYLE

 Is defined as a type of lifestyle where an individual does not receive regular

amounts of physical activity.
 This results to a number of overweight teenagers and heart attack even at an
early age. This is characterized” INACTIVITY”.
 Physical inactivity is the leading risk factor of death worldwide.

What does physical inactivity causes you?

 Increase risks of certain cancers

 Contribute to anxiety and depression
 Risk factors to certain cardiovascular diseases
 Increase risks of having a coronary heart disease and obesity
 Decrease in skeletal muscle mass due to excessive sitting
 High blood pressure and increased cholesterol levels

Did you know that…

 an adult should complete a minimum of 150 minutes of modern exercise, or

75 minutes of vigorous regimen once a week.
  Walking 10,000 steps a day (approximately five miles) is the ideal goal for
improving health and reducing the health risks caused by inactivity.

2. SMOKING

Why is smoking harmful?

 Almost every organ in the body is damaged when a person smoke.

 It weakens the body and lead to many diseases.
 Each stick of cigarette has more than 4,000 chemicals and consuming it
would cut an individual’s life for at lease five minutes.
 The smoke contains hydrogen cyanide (a deadly substance used in gas
chambers), insecticides method and butane fuels, benzene (causes leukemia),
cadmium, and formaldehyde (used for embalming).
 Tar, Nicotine and Carbon monoxide are substances from tobacco that are
among the most harmful to health.

KINDS OF TOBACCO SMOKE

 First- hand smoke- also known as “Mainstream smoke” is the smoke from lit
cigarette that is both inhaled and exhaled.
 Second-hand smoke- is a very dangerous smoke when taken in. it is the smoke
puffed out by smokers called environmental tobacco or “sidestream” smoke.
 Third-hand smoke- refers to cigarette offshoots which is attached to the
smokers’ hair and clothing as well as various surfaces like walls, floors,
furniture, chairs and toys. This will remain in the environment even if the
smoke is already gone.

Why do people start smoking?

 Parental Role Model  Addiction
 Adolescent Experiment and Why do people keep on smoking?
Rebellion  Pleasure
 Depression  Fear of weight gain
 Limited education  Nicotine dependence
 Weight control  Use of other substances (many
 Aggressive smokers also use alcohol and
 Stress drugs)

3. POOR DIETARY HABITS

 Poor dietary habits occur when the person does not follow the principles of
good nutrition: adequacy, balance and variety.

 Adequacy- refers to moderate amounts of nutrients to maintain normal

body function.
 Balance- refers to correct combinations of nutrients.
 Variety- refers to consumption of different types of food products.

 It is about not eating enough healthy food.

  Under consumption and overconsumption of unhealthy food and drinks
and intake of low-fiber, high- fat, high-salt, and high- sugar food are all part
of poor dietary habits that affect the amount of essential nutrients in the body
such as vitamins, minerals, protein, fibers, as well as fluid.
 Poor dietary habits lead to malnutrition, resulting to stress, tiredness,
sleep deprivation, weak brain functions, indigestion and heart problems.

What are the usual reasons of developing unhealthy eating?

 Learning from parents/guardians without healthy eating habits
 A family not having meals together
 Uninformed about healthy eating
 Busy schedule
 Too much traveling
 lack of desire to eat healthy
 poverty
 extreme emotional condition

4. ALCOHOL AND DRUG USE

 This affects one's health since alcohol is the major cause of liver disease and
drug use as the culprit for a number of car accident cases, depression, mental
disorder and others.
 Alcohol effects both the body & mind. Learn why there are physical and
psychological consequences to over-drinking for both social drinkers or
those diagnosed with alcohol use disorder.

SHORT TERM EFFECTS OF LONG TERM EFFECTS OF

ALCOHOL ALCOHOL
 Lowered inhibitions, leading to  Diminished gray matter and
poor social judgment. white matter in the brain.
 Trouble concentrating.  Memory loss.
 Loss of coordination.  Loss of attention span.
 Loss of critical judgement.  Trouble learning.
 Dulled perception, especially  Alcoholic hepatitis.
vision.  Liver fibrosis.
 Mood swings.  Steatosis (i.e., fatty liver).
 Reduced core body  Throat, mouth, larynx, breast,
temperature. liver, colorectal, or esophageal
 Raised blood pressure. cancer.
 Passing out  High blood pressure
 Vomiting  Cardiomyopathy
 Stroke
 Irregular heart beat

Drugs can and often do ruin people’s lives. Many people think that just
because someone is prescribed medications that these medications are safe but the
truth of the matter is far from that. Even prescription drugs can cause many
negative short and long-term effects on the body and the mind.
 If you have been abusing drugs, whether you have already experienced these
short- and long-term effects of drugs or not, you should seek out the help of an
addiction rehab center.

The sooner you ask for help in overcoming your abuse of drugs, the sooner you
can get control over your life. You will also be able to manage things in your life
much better as well.

SHORT TERM EFFECTS OF DRUGS

If you have been abusing drugs there are some short-term effects that you
may or may not have experienced yet. you should not wait for them to occur. You
can get into a detox program before these occur or before you have any long-term
effects arise.

Some of the most common short-term effects of drug abuse includes:

 getting hangovers
 withdrawals
 feeling a crash
 anxiety, panic attacks
 being paranoid
 hallucinating
 being paranoid
 getting very irritable
 becoming very sad or depressed

LONG TERM EFFECTS OF DRUGS

Some of the most common long-term effects of drug abuse that you
should be aware of includes:
 major depression
 early-onset Alzheimer’s
 schizophrenia
 hallucinating
 being paranoid
 having stomach issue

 These long-term effects of drug abuse are dangerous to the body and the mind.
 The short and long-term effects of drug abuse that were mentioned above are
mostly physical and mental negative effects. However, anyone who abuses
drugs is also likely to incur damage to their lifestyle, personality, relationships
and other aspects of their life as well.
 If you have a drug abuse or drug addiction, the first thing to do is to pick up
your phone today. Calling into a detox program so that you can get treatment
for your addiction or drug abuse issues is the first step to regaining your life.
Don’t allow drug abuse to keep control over your life, take back the control
today!
5. STRESS
 Stress is a reaction of the body and mind to unkind or challenging life
incidents such as tense feelings, worry and discomfort.
 The imbalance between the demand from the environment and the person’s
ability to cope can trigger feelings of anxiety.
 Most people consider stress as a negative experience but this is not always
the case; it can also be positive.

EUSTRESS- the positive stress is beneficial in attaining best performances.

DISTRESS- the negative stress, is detrimental to performance. Plenty or very little
stress affects performance.

COMMON REACTIONS YOU EXPERIENCE DURING STRESSFUL

SITUATIONS

PHYSICAL SIGNS
 Muscle tension
 Headache BEHAVIORAL SIGNS
 Pounding heart  Overreacting
 Shortness of breath  Loss of appetite
 Increased sweating  Drug abuse
 Dry mouth  Sleep problems
 Skin rash  Restlessness
 Grinding teeth, nail biting  Hurrying and talking to fast
 Criticizing others
EMOTIONAL SIGNS  Reckless behaviour
Impatience  Fidgeting
 Anger, irritability
 Nervousness PSYCHOLOGICAL SIGNS
 Impatience  Constantly irritable with other
 Forgetfulness people
 Inability to concentrate  Feeling of being a failure
 Negative thinking  Difficulty in making decisions
 Excessive worrying  Loss of interest in other people
 Loss of interest  Having a hard time to
 Self-criticism concentrate
 Frequent crying

APPROPRIATE STRESS MANAGEMENT STRATEGIES

a. Manage stressor- an important approach to minimize stress is to lessen

stressors. Stressors cannot be eliminated but it can be avoided. Being
burdened with too much work could be prevented by prioritizing and time
management. Refrain from unnecessary matters and focus on the importance
ones.
b. Rest and Sleep- a very helpful way of reducing stress and relieving tension
is having a god amount of rest and sleep. Grown -ups normally need seven
to nine hours of comfortable sleep every night. It also helps taking a 15 to
 30-minute daytime nap. Stress and exhaustion are best countered by a sound
and relaxed body.
c. Exercise- exercising naturally relieves the body from the effects of stress.
An aerobic workout stimulates hormones, wears down tight muscles, and
give a nicely tired but stress-free condition. Exercise has also been known to
help secrete feel-good hormones called ENDORPHINS, which help the
body relax.
d. Use relaxation methods in coping with stress- numerous types of
relaxation methods can be done to counter the adverse effects of stress.
Some of these are progressive relaxation, deep-breathing, meditation and
creative visualization.

COPING STRATEGIES
 Humor
 Seek support
 Problem-solving
 Relaxation
 Physical recreation
 Adjusting expectations
 Venting

EATING HABITS

1. EMOTIONAL EATING

 This is the tendency of its sufferers to react to stress by eating, even when
not hungry, frequently high- calorie or high- carbohydrate foods that have
least nutritional value.
 emotional eaters often crave for comfort foods such as ice cream, cookies,
chocolates fries, pizza and other junk foods.
 40% of people tend to eat more
 40% of people tend to eat less and 20% experience no change for food they
eat when exposed to stress.

2. CLUELESS EATING

 this refers to the behavior of people who know nothing about nutrition.
 people falling to this category may be significantly overweight and perhaps
experiencing a variety of degenerative diseases.
 subset of clueless eating is alcohol use. there are far more calories used
while drinking than most people understand and for a lot, it comprises a
major amount of excess weight.

3. TRANCE EATING
 speaks about a form of negative multi-tasking such as reading, watching
TV, emailing etc. while eating, making a person entirely insensible to what
they are doing.
 another obvious example is eating inside a movie theater. imagine for
instance, someone who is watching a movie inside a theater with popcorn
on an extra-large container unconscious about how much he has been
eating.

4. SLEEP- DEPRIVED EATING

 lack of sleep wreaks havoc on the hormones connected to appetite.
 it is one of the lesser- known facts about sleep deprivation affecting the
appetite. in short, you eat more and gain weight.

5. MEDICATION EATING
 When we are apprehensive, depressed, distressed, annoyed, bothered,
irritated, ashamed or guilty, we eat.
 food is most often the drug of choice of all the substances that e swallow and
consume to make ourselves feel better.

6. SOCIAL EATING

 people use eating as a way of meeting people and socializing like going out
to dinner with friends, snacking while watching a movie and eating junk
foods.
 social eating can have stern effects in the manner we see food and nutrition,
leading overeating, obesity, malnutrition and other help problems.

7. DIET EATING

 the only difference of diet eating over the other kinds of eating is a belief
that something good will come out of it.
 however, to achieve such goal, one must choose a specific diet that he
intends to have a permanent lifestyle change.
EXERCISE PROGRAM DESIGN

In order to look good, feel good and enjoy our healthy lifestyle, it is
important for you to be involved in regular physical activities. Thus, you need to
know how to apply important training principles in order to remain safe during
physical activities.

PHASES OF FITNESS EXERCISE PROGRAM

a. Warm-up Exercise
 It is to elevate the body’s temperature to prepare the muscles to any succeeding
strenuous activity.
 Without warming up, you may have greater risk of physical injuries as you
proceed immediately with vigorous activities
 By warming up, the muscles are provided with sufficient amount of blood and
oxygen supply so that they will contract more efficiently.
 Walking is an aerobic exercise where you can increase body temperature and
prepare your muscles to any activities.

b. Flexibility Exercise
 This phase of exercise follows immediately after warm-up. It is done by doing
gradual stretching activities from upper to lower extremities
 You are increasing your flexibility for you to be flexible in any activities while
warm-up is increasing blood and preparing your muscles
 The most recommended type is static stretching.

Static Stretching
 Allows muscles and connective tissues surrounding the joint to stretch far
enough to its full range.
 This is generally proven to decrease tendencies of injuries as you go on with the
exercise program you have designed
 Stretching through the head and the foot, it is needed to move and stretch all
your muscles so that you can become ready for any activities. But if you can’t
do static stretching, we have the four basic movements in stretching for the
beginners

BASIC MOVEMENTS IN STRETCHING

If you do these movements repeatedly, that is already considered as
flexibility exercise.
1. Flexion: bending a body segment (bending our arms)
2. Extension: straightening a body segment (straightening our arms)
3. Abduction: moving a limb away from the body
4. Adduction: moving a limb toward the body

c. Strength and Endurance Exercises

 This is already your own workout or exercise; you can do this until you already
feel the effectiveness of it.
 If your workout is playing a basketball every Saturday, it is considered as
Strength and Endurance Exercise
 The strengthening exercises include both callisthenic exercises and weight
training
 Involves goals which can be achieved through exercise

TYPES OF STRENGTH AND ENDURANCE EXERCISES

1. Callisthenic Exercises
 An exercise without equipment instead you are using the body weight which is
practical and inexpensive to perform
 Especially if there are no weight training equipment in the school or if there are
no fitness gym near you
 Examples are Zumba, walking, running, and swimming

2. Weight Training
 Another effective way in developing your muscle and strength endurance
 Unlike callisthenic exercises, this training program uses fixed machines of
varying degrees of weight as resistance
 Examples are basketball, volleyball, weightlifting, and others.
 Any activities that involves equipment while playing or doing physical
exercises are considered as weight training

d. Cool Down Exercises

 These exercises serve to gradually lower blood pressure and muscle stress
caused by the strenuous strength and endurance training
 Cooling down relaxes your muscles and smoothens the flow of blood around
the body to prevent you from experiencing some kind of dizziness caused by
inadequate blood and oxygen supply to the brain
 By simply doing a simple activity of inhalation and exhalation, you become
rested. Or you can sit down and drink water after doing exercise.

PRINCIPLES EXERCISE TRAINING

Fitness standards are higher than health standards, people can get fit by
becoming more active however you need to practice caution because doing more
doesn’t exactly mean you’re doing it right

A. Individual Differences
 This principle states that people vary in their ability to develop fitness
components
 People are different in strengths and weaknesses.

FACTORS THAT CAUSE FOR DIFFERENCES

 Heredity: Something we can inherit from elder generations
 Sleep: Sleep schedule differs per person
 Maturity: How we perceive a certain situation or how we deal or how we
create our decisions
 Illness/Injuries
 Nutrition: obese, overweight, underweight and normal
 Motivation: Others or ourselves can motivate us to exercise
  Rest: Rest schedule also differs

B. Adaptation/Use
 This principle emphasizes the body’s increasing ability to cope with the load
being brought about by the training program
 For example, your goal is to lose weight, you need to engage in activities that is
focused on losing weight

C. Overload
 This principle states that doing “more than normal” is necessary if benefits are
to occur
 For example, adding training programs because you don’t think the adaptation
is enough or effective. 25 curl ups and increasing to 30-35 curl ups.

D. Reversibility or Disuse
 This principle states that changes occurring with exercise are reversible and if a
person stops exercising, the body will de-condition and adapt to decreased
activity
 You disuse or stop because you have achieved your goal. You reverse your
activities because you feel that the exercise is not effective enough
 You decrease your activity until such time that you achieve again your goal

E. Progression
 The principle that indicates the need to gradually increase overload to achieve
optimal health
 There is gradual increase in the training load, hence there is progress. And you
need FITT to do it.

FITT
 An appropriate guide in helping an individual as a formula in achieving health,
fitness and wellness

a) Frequency: how often an individual should exercise in a week, the normal

frequency is 3-5 times a week because there will be continuity in the
exercise.
b) Intensity: how hard the exercise should be. As a beginner, it should be
light intensity, and then moderate and eventually vigorous intensity.
c) Time/Duration: how long the exercise program is executed. Aerobics
such as Zumba have the duration of 3-5 minutes. It depends on what type
of activity you engage in.
d) Type: what type of activity to engage in. Aerobics, bone strengthening,
muscle strengthening and etc.

F. Specificity
 This principle indicates a need for a specific type of exercise to improve each
fitness component or fitness of a specific part of the body
 For example, your goal is to reduce weight and the specific thing you will do is
crunches because abdominal parts are initial in reducing weight
 G. Rest and Recovery
 The principle that indicates that it is important to allow time for recuperation
after overload.
 Cool down which rest is needed, and hydration to easily recover after having an
exercise.

BODY MASS INDEX (BMI)

o Body composition is the % of your body that is fat versus the % which is
lean, e.g. muscles, bones, organs.
o BMI is a figure used by Government to try to slow down the trend of
increasing obesity in the UK.
o It is estimated by the Government Office for Science’s Foresight
Programme that if obesity continues to increase at current rates nearly 90%
of adults and two thirds of children in 2050 will be overweight or obese.

Calculating Your BMI

For the solution you would divide your weight in kg by your height in
meters squared.
Bobby who weighed Greg who
79kg, and was weighed 55 kg, Ana who weighed
Alice weighed 80
1.71m tall and was 1.51m 47 kg, and was
kg, and was 1.m tall
BMI= weight( kg) tall 1.63m tall
BMI= weight( kg)
Height (m) 2 BMI= weight( BMI= weight( kg)
2 Height (m) 2
kg) Height (m)
BMI= KG Height (m) 2 BMI= KG
H2 BMI= KG
H2
BMI= 79 BMI= KG H2
BMI= 80
1.712 H2 BMI= 47
1.512
BMI= 79 BMI= 55 1.632
BMI= 80
2.92 1.512 BMI= 47
2.56
BMI= 27.05 BMI= 55 2.65
BMI= 31. 25
(OVERWEIGHT) 2.28 BMI= 17.73
(OBESE)
BMI= 24.12 (UNDERWEIGHT)
(NORMAL)

BMI CLASSIFICATIONS
BMI- Underweight
· If your BMI is below 18 you are considered to be underweight.
· This means that you don’t reach the standard base on height and size.

BMI- Normal
· If your BMI is 18-25 this means that you reach the standard base on height and
size.
BMI- overweight
· If your BMI is 25.0-29.9 you are considered to be overweight.
· This means that your weight exceeds the normal standard based on height and
frame size.

BMI- obesity
· If your BMI is above 30 your are considered to be obese.
 This means that you have a high % of body fat.

PROBLEMS ASSOCIATED WITH OBESITY

o Joint disorders
o such as osteoarthritis, which is wear and tear on the cartilage of joints.
o Coronary heart disease
o This could be hardening of the artery walls.
o This could also be narrowing of the space in arteries due to fatty deposits
restricting blood flow.
o Angina and heart attacks.

LOWERING YOUR BMI

o The World Health Organization recommends that all adults below 65 should
accumulate 30+ mins of moderate-intensity physical activity on most,
preferably all days of the week.
o This would be brisk walking, cycling, or gardening.
o This will help your body to burn fat as a fuel, as well as increasing your
energy expenditure and improving your general health.

BENEFITS OF EXERCISE
We have all heard it many times before - regular exercise is good for you,
and it can help you lose weight. But if you like many Filipinos, you are busy, you
have a sedentary job, and you haven't yet changed your exercise habits. The good
news is that it's never too late to start. You can start slowly, and find ways to fit
more physical activity into your life. To get the most benefit, you should try to
get the recommended amount of exercise for your age. If you can do it, the
payoff is that you will feel better, help prevent or control many diseases, and likely
even live longer.

What are the health benefits of exercise?

Regular exercise and physical activity may:
 Help you control your weight. Along with diet, exercise plays an important
role in controlling your weight and preventing obesity. To maintain your
weight, the calories you eat and drink must equal the energy you burn. To
lose weight, you must use more calories than you eat and drink.
 Reduce your risk of heart diseases. Exercise strengthens your heart and
improves your circulation. The increased blood flow raises the oxygen levels
in your body. This helps lower your risk of heart diseases such as high
cholesterol, coronary artery disease, and heart attack. Regular exercise can
also lower your blood pressure and triglyceride levels.
 Help your body manage blood sugar and insulin levels. Exercise can
lower your blood sugar level and help your insulin work better. This can cut
 down your risk for metabolic syndrome and type 2 diabetes. And if you
already have one of those diseases, exercise can help you to manage it.
 Help you quit smoking. Exercise may make it easier to quit smoking by
reducing your cravings and withdrawal symptoms. It can also help limit the
weight you might gain when you stop smoking.
 Improve your mental health and mood. During exercise, your body
releases chemicals that can improve your mood and make you feel more
relaxed. This can help you deal with stressand reduce your risk
of depression.
 Help keep your thinking, learning, and judgment skills sharp as you
age. Exercise stimulates your body to release proteins and other chemicals
that improve the structure and function of your brain.
 Strengthen your bones and muscles. Regular exercise can help kids and
teens build strong bones. Later in life, it can also slow the loss of bone
density that comes with age. Doing muscle-strengthening activities can help
you increase or maintain your muscle mass and strength.
 Reduce your risk of some cancers, including colon, breast , uterine,
and lung.
 Reduce your risk of falls. For older adults, research shows that doing
balance and muscle-strengthening activities in addition to moderate-intensity
aerobic activity can help reduce your risk of falling.
 Increase your chances of living longer Improve your sleep. Exercise can
help you to fall asleep faster and stay asleep longer.
 Improve your sexual health. Regular exercise may lower the risk
of erectile dysfunction(ED) in men. For those who already have ED,
exercise may help improve their sexual function. In women, exercise may
increase sexual arousal.
 . Studies show that physical activity can reduce your risk of dying early from
the leading causes of death, like heart disease and some cancers.
How can I make exercise a part of my regular routine?
 Make everyday activities more active. Even small changes can help. You
can take the stairs instead of the elevator. Walk down the hall to a
coworker's office instead of sending an email. Wash the car yourself. Park
further away from your destination.
 Be active with friends and family. Having a workout partner may make
you more likely to enjoy exercise. You can also plan social activities that
involve exercise. You might also consider joining an exercise group or class,
such as a dance class, hiking club, or volleyball team.
 Keep track of your progress. Keeping a log of your activity or using a
fitness tracker may help you set goals and stay motivated.
 Make exercise more fun. Try listening to music or watching TV while you
exercise. Also, mix things up a little bit - if you stick with just one type of
exercise, you might get bored. Try doing a combination of activities.
 Find activities that you can do even when the weather is bad. You can
walk in a mall, climb stairs, or work out in a gym even if the weather stops
you from exercising outside.