PEH HANDOUTS

FITNESS & HEALTH

Fitness- one’s ability to perform daily tasks without undue fatigue but with extra reserved energy in
case of emergency. Covers physical well-being, balanced mental state, emotional stability, and
spiritual soundness.

Health- a state of complete physical, mental, social and emotional well-being and not merely the
absence of disease or infirmity.

Physical Fitness Components:

HEALTH-RELATED

•Body Composition

•Cardio-respiratory endurance

•Muscular strength

•Muscular endurance

•Flexibility

Can be developed through participation in any form of physical activities

SKILL-RELATED

•Agility

•Balance

•Coordination

•Speed

•Power

•Reaction time

Can be developed through participation in sports activities

Health-Related Fitness Component

Body composition - refers to the amount of the body’s fat–free mass as compared to the amount
of body fat.

The free-fat mass includes bone, water, muscle, and tissue, while body fat refers to the fat within the
body. Being overweight or obese is an indication of excessive accumulation of body fat.
Body composition can be determined by computing the BMI.

•Weight (kg) = 45 = 45 = 17.18 (underweight)

•Height (m)² (1.62) ² 2.62

BMI Reference:

Classification

Below 18.5 - Underweight

18.5-24.9 - Normal

25.0- 29.9 - Overweight

30 and above - Obese

Health Related Fitness Component

Cardio-respiratory Endurance – 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 to utilize oxygen.

Flexibility - refers to the ability of the joint to move through a full range of motion.

Muscular Strength and endurance

Strength- the muscle’s ability to generate force against physical/heavy objects or resistance.
Endurance- the ability of the muscle to sustain long continued contraction over a period of time.

Health-related fitness components can only be developed through participation in any form of
physical activities such as:

- Dance
- Sports
- Exercise
- Games
- Gymnastics

1. What are the possible ailments when you stay inactive or lack physical activity? \

Hypokinetic Diseases:

•Obesity, Diabetes, Cardiovascular diseases, hypertension, lower back pain, and

some cancer

2. Give 3 reasons why teenagers like you do not engage much with exercise or physical activity.

BARRIERS

1. LACK OF TIME

2. LACK OF ENERGY

3. LACK OF MOTIVATION

4. FEAR OF INJURY
5. LACK OF RESOURCES

When you are physically fit and healthy:

•able to perform daily task

•without getting easily tired

•increase work capacity or become more productive

•Physically fit learners are academically successful too

When you are physically fit and healthy:

Active

Dynamic

Attractive

Confident

Enthusiastic

Sociable Happy and gay

Positive outlook in life

Accept the realities of life

AEROBIC

•require oxygen to generate energy

•Improve cardiovascular fitness, respiratory capacity, and muscular endurance

ANAEROBIC

•don't require more oxygen intake

• they break down stored glucose without oxygen, causing lactic acid buildup in muscles
(provides energy during intense physical activity)

•helps increase muscle mass and strength

AEROBIC

Ex: brisk walking, running, jogging, swimming

•cycling, dancing, hiking (physical activities longer than 2 mins)

ANAEROBIC

Ex: sprinting

• Weightlifting

• high-intensity interval training (HIIT)

•Throwing

•Jumping

•body weight activities, such as push-ups and pull-ups

•(high intensity physical activities shorter than 2 mins)

Similarities of AEROBIC & ANAEROBIC

•strengthens the heart muscle

•boosts circulation

•increases metabolism

•aids in weight management

Other benefits of Aerobic Exercises

•Promote strong and healthy bones

*As we grow older bones tend to demineralize or lose its calcium, become weaker and brittle- prone
to fractures... Studies showed bone strength is related to physical activities. Bons are like muscle get
thicker –if more used and exercised

•Helps control physical and emotional stress

*exercise help us to look & feel good, improves outlook in life, brings about a feeling of well-being
and satisfaction, red Exercises anxiety and depression

•Improve intellectual capacity and increases productivity

*generally fit individual are mentally alert, can think and understand , remember and respond

•Realistic way to lose/ maintain weight

•Protects from heart disease-lower the risk of developing heart disease

•Exercise promotes weight control lowers the LDL and increases the HDL Personal safety protocols

•As you engage in vigorous physical activity, you need to observe some personal safety precautions
to avoid injury related to physical activity participation

•This conditions should be taken seriously because each poses serious health condition to
exercisers.
•What are your safety protocols when exercising?

5 Tips for Exercise safety

- Begin Slowly

- Consider your Climate

- Drink water

- Listen to your body

- Use proper form and equipment

1. Dehydration - refers to the excessive loss of water from the body, usually through perspiration or
sweating, urination, or evaporation.

- During moderate to vigorous physical activities, the body perspires or sweats and you get thirsty. --
- On a normal day, the body loses about 2.5 liters of water from the lungs and skin, from
urine, feces, and from perspiration. The body must replace this through proper hydration. To
offset fluid losses, it is suggested that 150 to 250 ml of fluid should be taken every 15 minutes esp.
during exercise.

Mild to Moderate Dehydration - Thirsty, dry mouth and skin, fatigue and weakness, headaches
and dizziness, muscle cramps, etc.

The "8x8 Rule" - A common recommendation is to drink eight 8-ounce glasses of water a day,
which equals about 2 liters, or half a gallon. This is easy to remember and a good starting point for
most people.

Institute of Medicine (IOM) Guidelines

Men: About 3.7 liters (125 ounces) of total water per day.

Women: About 2.7 liters (91 ounces) of total water per day.

2.Overexertion or Overtraining - refers to the harmful cause of excessive training.

•Some individuals engage in too much physical activity, that pushes themselves too hard to
pursue high-level performance.

•Thus, they are susceptible to a variety of hyperkinetic conditions known as overload syndrome
resulting to: fatigue, irritability, sleep problems, and increased risks for injuries.

3.Hyperthermia - However, the body responds differently in a hot, dry environment.

•When humidity is also high and evaporation cannot take place, the body temperature
continues to rise, and performance is severely impaired or weakened.

Tips when Exercising in the Heat/ Hot Weather

1. Slow down exercise and add rest breaks to maintain prescribed target heart rate. As you
become acclimatized, you can gradually increase intensity and duration.

2. Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid
every 10-15 minutes during exercise (more frequently during high intensity activities).
 3. Wear clothing that "breathes" allowing air to circulate and cool the body. Wearing
white or light colors will help by reflecting rather than absorbing heat. A hat can keep direct
sun off your face. Do not wear rubber, plastic, or nonporous clothing.

4. Rest frequently in the shade. 5. Slow down or stop if you begin to feel uncomfortable.
Watch for the signs of heat disorders. If they occur, act appropriately.

4.Hypothermia - It is a medical emergency that occurs when your body loses heat faster than it can
produce heat, causing a dangerously low body temperature. Normal body temperature is around 98.6
F (37 C).

•Excessively low body temperature, characterized by uncontrollable shivering, loss of coordination,

and mental confusion.

•Prolonged exertion leads to progressive muscular fatigue. As exposure continues and additional
body heat is lost, the cold reaches the brain. One loses judgment and the ability to reason.
Physiological Indicators

•Heart rate (pulse rate)

•Refer to the number of times a person’s heart beats per minute. It indicates the effort your heart is
making based on the demands you place on your body. The more demanding your physical activity is
the faster the heart rate.

•Each time your heart beats, it pumps blood into the arteries of your body. The rise of blood causes a
pulse which is what you feel by holding your fingers against an artery. •The major arteries that are
easy to locate and frequently used for pulse counts are the radial artery (just below the base of the
thumb) and the carotid artery.
What are the Factors in achieving Fitness & Health?

EXERCISE

•Helps improve blood circulation

•The bloodstream can continuously supply oxygen and nutrients to the vital organs of the body

•Helps increase energy, controls weight, reduce stress and boost your mood

•Extends longevity

NUTRITION

• The amount and kind of food you eat affect your health and wellness

• Enhance the quality of life by improving the appearance

• Enhance the ability to carry out work, and leisure without fatigue
•Carbohydrates, Protein and Fats are fuel for better performance

LIFESTYLE

•Refers to the way we live

•It is composed of a variety of elements and habits: what we eat, and drink; and our level of exercise

• how well we sleep, manage stress, and adapt to stressful situations

•your behavior, how you interact with pe

Priority Health Lifestyles - exercise - Sound nutrition - Balanced lifestyle

BALANCE LIFESTYLE

•have positive effects on our longevity

•“Researchers estimate that 30% of longevity heredity; 70% lifestyle (beliefs, attitudes, and coping
skills)

•Adopting and maintaining a healthy and balanced lifestyle is our responsibility.

•By maintaining a balanced lifestyle, are increasing our chances of living a significantly longer, better,
and happier life.

HEREDITY

- The transmission of character traits from parents to offspring

- Traits: physical, mental, emotional health and well-being
 REST, SLEEP AND RELAXATION

•Rest- allows people to become physically and mentally relaxed; free from worries

•Sleep- natural suspension of consciousness during which the powers of the body are restored
=replenish our lost energy

PERSONAL HYGIENE

- Cleanliness of the body and your personal belongings

RECREATIONAL ACTIVITIES

•defined as a socially desirable activity carried on voluntarily during free time; the purpose of
fun and pleasure