PHYSICAL EDUCATION

CHAPTER 1: EXERCISE FOR FITNESS

Physical Activity Programs

- aims to decrease the prevalence of sedentary lifestyle because studies show that physical inactivity is
a significant risk factor for several noncommunicable diseases.

Noncommunicable Diseases

- are diseases that is not transmissable directly from one person to another.

Communicable Diseases

- are diseases that is spread from one person to another through a variety of ways.

What is the recommended level or amount of physical activity to maintain good health?

- The genaral idea of health promotions is to encourage filipinos to move more.

- It is recommended that teenagers engage in physical activity for at least 60 minutes everyday.

Physical Activity

- involves any bodily movement caused by muscular contractions that result in the expenditure of
energy.

Exercise

- a planned program of physical activities usually designed to improve physical fitness with the purpose
of increasing physical fitness level.

Physical Fitness
 - a condition that allows the body to effectively cope with the demands of daily activities and still has
the energy to enjot other activities.

Health-Related Components of Fitness:

1. Aerobic Capacity

- ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to the working muscles
efficiently in order to sustain prolonged rhythmical activities.

- Example: Running

2. Muscular Strength

- ability of the muscle to generate the greatest force.

- Example: Weight Lifting

3. Muscular Endurance

- ability of the muscle to resist fatigue when performing multiple repetitions of a submaximal load.

- refers to the period of time in which a muscle is able to hold a contraction.

- Example: Abdominal Curl-Ups and Push-Ups.

4. Flexibility

- ability to move a joint without pain over its entire range of motion.

- Example: Sit and Reach and Trunk Forward Flexion.

5. Body Composition

- refers to the total make-up of the body using the concept of two component model: the lean body
mass and the body fat.

- Example: Waist Circumference

Importance of an Active Lifestyle

 Improves bone, joint, and muscle strength

 Helps maintain a healthy body composition

 Improves the psychological functioning of an individual

 Increases the effieciency of the lungs and the heart

 Increases muscle strength and endurance

 Protects from musculoskeletal problems such as “low” back pains

 Possibly delays the aging process

 Reduces the risk of cardiovascular diseases such as coronary artery disease and stroke

 Promotes healthy cholesterol level

 Helps regulate blood pressure

 Decreases risk of type 2 diabetes

 Reduces the risk of breast and colon cancer

 Improves control over anxiety and depression

 Builds self-esteem and social interaction

Types of Exercises that can be performed to derive health benefits:

1. Aerobic Exercise

- involves large muscle groups that perform rhythmic and continous movements.

- swimming, biking, running, and dancing.

2. Resistance Exercise

- requires muscle to contract against an external load in order to improve muscular strength, muscular
endurance, and bone strength.

- TRX ( Total Resistance Exercise ), Thera-Band, and Resistance Machines.

3. Stretching Exercise

- increase the elasticity of the muscles and tendons surrounding the joint in order to improve flexibility.

- static stretching, ballistic stretching, and dynamic stretching.

A regular aerobic exercise will stimulate changes in the various organs and tissues of the body but is
more emphasized in the cardiovascular system. These changes help the body adapt to the increased
demands by allowing more oxygen and nutrients to the muscles.

The adaptation that lead to an increase in VO2 max are due to the changes that happen in the heart,
blood vessels, blood, and muscles. One of the biggest changes happens in the heart wherein it is able to
eject more blood at every beat as a result of an increase in the size of the left ventricle chamber.

Is it normal for the muscles to increase in size as a result of resistance training?

The adaptation of the body to regular resistance exercise is commonly found in the nervous and
musculoskeletal system. The neural changes help in activitating more muscles during movement. The
musculoskeletal structures adapt to increase force production capacity and resist fatigue.

The primary adaptation from resistance training is an increase in the ability of the muscle to generate
force or strength. This is made possible by an increase in muscle fiber size that commonly starts after two
months of resistance exercise.

How important is stretching exercise in improving performance?

Stretching exercise are important in improving range of motion around the joints. It helps an
individual in performing daily tasks with efficiency. The increased elasticity of the muscles and the
surrounding connective tissues increases the range of movement without resulting to injury.

Are there psychological benefits from exercise?

It improves the mood of an individual and reduces anxiety. It triggers relaxation by reducing muscle
tightness. It is claimed to stimulate the release of feel-good brain chemicals called endorphins. It helps in
coping with stress and depression and increase in self-esteem and confidence.

Why is it hard to change unhealthy habits?

Pre-contemplation Stage

- if he/she does not recognize the presence of an unhealthy habit and the importance of changing his/her
behavior.

Contemplation Stage

- once the individual becomes dedicated to the idea of adopting a positive behavior.

Preparation Stage

- once an individual is convinced to make the change, he/she starts to prepare for the actual date and
time to start the new behavior.

Action Stage

- the day the individual indicates the new behavior.

Maintenance Stage

- the individual has consistently practiced the new behavior for more than 6 months.

Barriers to an Active Lifestyle

1. I do not have the time.

Solution: Prioritize activities and cut back some time from the non-essential activities to be able to
exercise.

2. I am always tired.

Solution: Make a physical activity diary and analyze which part of the day you have more energy and
schedule your work-out around that period.
3. I do not know how.

Solution: Read journals and articles on the best practices as well as ask people who have been successful
at adopting the healthy behavior.

4. I do not have enough money.

Solution: There are numerous exercise regimens that are not expensive such as running and swimming.

5. I do not feel support.

Solution: Inform family and friends about the new behavior or join a activity club that has the same
interests.

6. I am not motivated.

Solution: Create a list of pros and cons of the positive behavior that will serve as a reminder.

7. I lack willpower.

Solution: Identify what triggers the backslide and be conscious when it happen.

8. I easily get discouraged.

Solution: Avoid negative self talk and replace them with encouraging words.

CHAPTER 2: EXERCISE PROGRAM DESIGN

Are there guidelines to help me improve my fitness level safety and effectively?

Fitness standards are higher than health standards. People can get fit by becoming more active.
However, you need to practice caution because doing MORE is not exactly doing RIGHT. There are safe
and effective principles of exercise training that can help you improve and sustain your improvements while
avoiding injuries.

Principles of Exercise Training

1. Principle of Overload
 - states that the body must work harder than what it is used to in order for it to adapt.

2. Principle of Progression

- states that the body should experience a gradual increase in workload.

3. Principle of Specificity

- states that the body will adapt specifically to the workload it experienced.

4. Principle of Individuality

- states that no two persons are the same and their rate of adaptation to the same workload differs.

5. Principle of Reversibility

- it indicates that disuse or inactivity results in loss of benefits achieved in overloading.

- another way of stating the principle of disuse.

- the adaptations it takes place as a result of training are all reversible.

Guidelines that can help in determining fitness goals:

1. Write short-term and long-term performance goals.

- A short-term goal is something that can be achieved in 6 to 8 weeks while a long-term is something
that can be achieved in 6 months or more.

2. Set realistic goals.

- It is important that goals are attainable in the given period and review your current fitness level and
decide on modest gains.

3. Write specific goals.

- Write goal for each fitness component instead of writinga general one. A specific goal helps you focus
on what has to be done.

4. Write a fitness contract.

- A fitness contract is a concrete commitment. It is a visual reminder of the goals you have identified
and it strengthens your resolve to keep your exercise program.

SMARTER Objectives
 S

 Specific

 What, Why, Who, When, and How?

 You should have a definite target objective.

 Measurable

 Objectives should be measurable to truthfully gauge your goal.

 Attainable/Achievable

 Goals should be stimulating, neither too comfortable nor too difficult.

 Realistic

 Goals should be attainable given the resources, effort, and time.

 Time

 Goals must be timely, helpful, and attainable in a period of time.

 Exciting

 Goals must be motivational and encouraging to level up and improve.

 Recorded

 Evaluate the workout you have done, its regularity, moderation, time given, and the progress made with
the type of training.

Tests in pre-participation screening:

- Identify history for chronic medical conditions.

- A subjective method in identifying the risk of cardiovascular diseases.

- Composed of seven questions answerable by “Yes” or “No”.

2. HRF Test Battery

- Evaluate current fitness level.

3. Movement Screen

- Evaluate movement instability.

Basic tests to evaluate health related-fitness level:

1. One Mile Run

- a popular test to assess cardiovascular endurance.

- the goal is to finish the distance with the fastest time possible.

2. One Minute Push-up

- a test that assesses muscular fitness of the muscles in the upper torso.

- the goal is to perform the most number of correct repetitions in one minute.

3. One Minute Curl-up

- a test that aims to assess the muscular fitness of the muscles in the abdominal area.

- the goal is to perform the most number of correct repetitions in one minute.

4. Sit and Reach

- a test that evaluates the flexibility of the hip and the hamstring area.

- the goal is to reach forward by bending the trunk.

5. Body Mass Index

- a widely accepted tool to evaluate body composition.

6. Waist Girth

- an important tool to assess the relative amount of fat in the abdominal region.
 FITT Principle

- is an acronym for Frequency, Intensity, Time, and Type.

- these are the key factors in designing an exercise program that will address the current fitness level,
provide means to overload the body, and trigger positive adaptations.

Frequency

- number of sessions in a week.

- depends on the current fitness level and the type of activity performed.

Intensity

- difficulty level of the exercise or work demand.

Time

- duration or distance covered in an exercise session.

Type

- mode of exercise or activity.

Movement Patterns

1. Squat

- a multi-joint movement that has the ability to show neuromuscular defict in the core muscles and the
lower extremity muscles.

- it mimics the preparatory motion when jumping and the recovery phase when landing.

- it starts with the hands touching the back of the head and the feet, shoulder-width apart.

2. Lunge

- a movement that evaluates movement stability and neuromuscular deficit of the lower extremities.
 - it starts by positioning the hands behind the head and the feet together.

3. Trunk Rotation

- a movement in sports that involve throwing.

4. Push-up

- a basic exercise that evaluates the strength of the arms and abdominal muscles as well as the
flexibility of the shoulder joint.