HEALTH-OPTIMIZING PHYSICAL EDUCATION c.

Stretching Exercise - increase flexibility

(HOPE 11) and improve the range of motion in your
joints.
1st Semester; S.Y. 2024-2025

Physical Fitness
Coverage for Monthly Assessment:
Physical Fitness is a condition that allows
I. PHYSICAL ACTIVITY AND EXERCISE
the body to effectively cope with the demands of
II. HEALTHY LIFESTYLE
daily activities and still has the energy to enjoy
III. EATING HABITS AND WEIGHT CONTROL
other active leisure activities. Physical fitness is
a broad term and has many components:
Body Mass Index 1. Aerobic Capacity - is the ability of the
heart, lungs and blood vessels to supply
BMI is a number calculated from a person's
oxygen and nutrients to the working
weight and height. BMI provides a fairly reliable
muscles efficiently in order to sustain
indicator of body fatness and fitness for most
prolonged rhythmical exercises. (Example
people and is used to screen for weight categories
exercises: running, cycling, dance, Zumba,
that may lead to health problems.
rowing, jumping rope)
2. Muscular Strength - the ability of the
muscle to generate the greatest force. One
repetition maximum is the heaviest load
that can be lifted in one repetition. A good
strength level protects an individual from
severe injuries when he/she slips or falls.
(Example activity: weightlifting)
3. Muscular Endurance - is the ability of the
muscle to resist fatigue when performing
multiple repetitions of a submaximal load.
It can also refer to the period of time in
which a muscle is able to hold a
contraction. (How far/long can you resist?)
4. Flexibility - It is the ability to move a joint
without pain over its entire range of
BMI Classifications: motion. It is affected by the structure of the
1. Underweight – less than 18.5 joint and the muscles surrounding the joint.
2. Normal – 18.5 – 24.9 These factors deteriorate over time and
3. Overweight – 25 – 29.9 lead to chronic pain as an individual
4. Obese – 30 – 34.9 becomes older. (Example activity: seat and
5. Extremely Obese – more than 35 reach, zipper test, stretching)
5. Body composition - refers to the total
make-up of the body using the concept of
I. PHYSICAL ACTIVITY AND EXERCISE two component model: the lean body mass
and the body fat. It is often reported as the
ratio of fat mass with the overall body
What are exercises? mass. (Example activity: waist
circumference)
Exercises are repetitive movements that
aim to improve one or more components of fitness. IMPORTANCE OF AN ACTIVE LIFESTYLE
Exercises are generally classified as: a. Improves bone, joint, and muscle strength
a. Aerobic Exercise - physical activity that b. Develops motor control and coordination
uses your body’s large muscle groups, is c. Helps maintain a healthy body composition
rhythmic and repetitive. It increases your d. Improves the psychological functioning of
heart rate and how much oxygen your body an individual
uses; e. Increases the efficiency of the lungs and
b. Resistance Exercise - increases muscle the heart
strength by making your muscles work f. Increases muscle strength and endurance
against a weight or force; or g. Protects from musculoskeletal problems
such as “low” back pain
 h. Possibly delays the aging process cadmium and formaldehyde (used for
i. Reduces the risk of cardiovascular diseases embalming).
such as coronary artery disease and stroke
 Many of these chemicals have been studied
j. Promotes healthy cholesterol level
intensively over the past decades. The
k. Helps regulate blood pressure
chemical mixture impairs function of the
l. Decreases risk of Type 2 diabetes
cardiovascular and respiratory system. It
m. Reduces the risk of breast and colon cancer
accelerates atherosclerosis and destroys
n. Improves control over anxiety and
the cilia in the lungs
depression
o. Builds self-esteem and social interaction.  Tar, nicotine and carbon monoxide are
substances from tobacco that are among
the most harmful to the health. Tar is a
II. HEALTHY LIFESTYLE: Modifiable Risk harmful product of smoking cigarettes. This
Factors of Lifestyle Diseases toxic substance is carcinogenic and
accumulates inside the respiratory system.
Nicotine is a toxic chemical compound that
Non-Communicable Diseases mostly consists of nitrogen, which also
make cigarettes addictive. Nicotine makes
 NCDs are non-infectious illness but
the heart beat fast, brings
can be inherited or developed based
lightheadedness, and upsets stomach.
on the individual’s lifestyle. Heart
Carbon monoxide is a poisonous chemical
disease, cancer, liver cirrhosis, chronic
from burnt cigarettes that makes the heart
renal failure, obesity, stroke, and
do more work to supply sufficient oxygen in
Type2 Diabetes are familiar cases of
the body.
noncommunicable disease.
 What are the kinds of tobacco smoke?
 The World Health Organization’s Western
Pacific Region declares noncommunicable a. Mainstream Smoke, commonly
diseases (NCDs) as the top killers in the known as “first hand smoke” is the
Philippines smoke from lit cigarette that is both
 Everyday many Filipinos die from heart inhaled and exhaled.
disease and cancer while many are b. Second hand Smoke, is a very
suffering from diabetes, arthritis, and dangerous smoke when taken in. It is
respiratory disorders. the smoke puffed out by smokers
called environmental tobacco or “side
 That is why it is essential that at a young
age, everyone should be informed about stream” smoke.
the risks of these dreaded NCDs and how c. Third-hand smoke refers to cigarette
to prevent them. offshoots which is attached to the
smokers’ hair and clothing as well as
various surfaces like walls, floors,
Smoking furniture, chairs and toys. This will
Why is smoking harmful? remain in the environment even the
smoke is already gone.
 Almost every organ in the body is damaged
when a person smokes. It weakens the  Why do people start smoking?
body and leads to many diseases. Around a. Parental Role Model
5 million die yearly from tobacco, wherein b. Adolescent Experimentation and
1 individual dies every 8 seconds. Rebellion
 Each stick of cigarette has more than 4,000 c. Depression
chemicals and consuming it would cut an d. Limited Education
individual’s life for at least 5 minutes. e. Weight Control
Others who are exposed to cigarette smoke f. Aggressive Marketing
are also at risk from its chemical effects. g. Stress
h. Addiction
 The smoke contains hydrogen cyanide (a
deadly substance used in gas chambers),
insecticides, methanol and butane
fuels, benzene (causes leukemia),
  Did you know that… exercise are the main measures to counter
obesity.
a. In the Philippines, 28% of the adult
3. The Concept of Energy and Balance.
population (age 15+) smokes tobacco.
Energy balance is achieved when the
b. Almost half of men (48%) and 9% of amount of consumed calories equals the
women smoke. amount of calories used in order to
c. Among the youth (age 13-15), 17.5% maintain body weight.
smoke cigarettes (boys, 23%, girls Taking more calories (eating more food)
12%) and 8% currently use tobacco than what the body can burn makes an
products other than cigarettes. individual gain weight, while burning
more calories than what is consumed will
make him/her lose weight.
III. EATING HABITS AND WEIGHT CONTROL
Eating Habits - characterizes the way an Fad Diets and Supplements
individual consumes food. It relates how, why,
what and with whom an individual eats, as well as A diet that promises quick results with little effort
the way he/she gains, stores, uses and discards easily earns and loses popularity shortly after
food. consumers realize it as just a false
advertisement.
These kinds of diet are "fad" as they come and
Weight Control - the process of achieving and go. Any diet claiming instant results without
maintaining the desired weight of an individual. exercise or reduction of calorie intake will not
The desired weight or the best weight is based on reduce body fat.
gender, height and body frame.

Dietary Supplement
What are ways to improve eating habits? Substances that contribute to health maintenance
a. REFLECT on all specific eating habits, both and overall diet. These include vitamins, minerals,
bad and good; and identify common amino acids, enzymes and animal extracts, usually
triggers for unhealthy eating. in tablets and capsules
b. REPLACE unhealthy eating habits with
healthier ones Benefits of Dietary Supplement:
c. REINFORCE it with new, healthier eating These supplements complement the dietary intake
habits of essential nutrients and help reduce the risk
According to Centers for Disease Control and of diseases. But these are not medicinal drugs
Prevention (CDC), improvement of eating habits intended to "cure" particular diseases.
need careful approach in which one REFLECTS,
REPLACES AND REINFORCES. Are there any risks in taking supplements?
Taking supplements has its risks. The active
ingredients in supplements have strong
Factors that can affect WEIGHT CONTROL: biological effect on the body, which might harm
1. Genetic Factors and Hormones. or worsen an individual's health
There are some rare conditions of extreme
obesity affecting about 1% of the Examples of improper intake of supplements,
population. These include syndromes like which may lead to dangerous life-
Prader-Willi and Baret- Biedl, which are threatening consequences:
genetic disorders present at birth.
Prader-Willi Syndrome (PWS) is often • Combination of supplements
considered in patients with a presentation • Supplements combined with medications
of developmental delays and obesity, as • Taking supplements in replacement of
this is the most common form of syndromic prescription medicines
obesity with a prevalence of approximately • Overdosage of certain supplements like
1 in 15,000. vitamins A, D and iron
2. Environmental Factors • Certain supplements can be dangerous before,
Health care professionals focus on during and after surgery
environmental factors during the treatment
of overweight and obesity. Proper diet and