Health Optimizing Physical Education 3 better variety of motion which should help in the

3rd Quarter Reviewer performance of skills.

CARDIORESPIRATORY ENDURANCE & FLEXIBILITY
Recreational from the term recreation is an
activity done for enjoyment when one is not Elevated wellness is tied up to a physically
working. Recreational means relating or denoting dynamic lifestyle. One of the best indicators of
activity done for enjoyment during free time. overall physical fitness is the ability of your heart
and lungs to deliver oxygen during activity.
Health-related fitness is all about psychology,
personal health, and how activity influences us as Cardiorespiratory endurance is ability to exercise
a person. This is important for anyone who wants your entire body for a long time without stopping.
to live a physically active lifestyle to support a You can afford to do this kind of exercise if you
higher quality of life. have a strong heart, healthy lungs, and clear
blood vessels supply large muscles with oxygen.
Fitness complex subject. There are definitions and
explanations about it. Health-related fitness CARDIORESPIRATORY ASSESSMENT - These are
speaks about components of fitness, which tests to assess the fitness of your
comprise our health condition. cardiorespiratory system. The test may be done in
two settings: the laboratory and the field. The two
BODY COMPOSITION is the percentage of body fat types of laboratory test are the maximal oxygen
and lean body tissue in an individual, Lean body uptake test (also referred to as the VO₂ max test)
tissue is composed of water, blood, skin, muscles, and the graded exercise test
and bone. From a health viewpoint, it is very
significant to have a low level of body fat, FLEXIBILITY - ability of your joints to move as they
are supposed to move. The amount of movement
BMI is an indicator of total body fat which is in a joint is called its range of motion. Some joints
related to the risk of disease and death. Body such as the hip and the shoulder, allow a large of
Mass Index (BMI) refers to measurement of one’s motion they can move in many directions while
weight relative to height. other joints such as the knee and the elbow bend
in only one direction.
Muscular Strength and Muscular Endurance
GUIDELINES FOR FLEXIBILITY EXERCISES
Strength is also known as MUSCULAR STRENGTH. It
is vital for everyone, not just athletes. Strength is - Before stretching, perform a general
the ability of a particular muscle or group of warm-up
muscles to put forth force in a single maximal - Make flexibility exercises part of your
contraction to conquer other forms of resistance workout
. - When beginning, use static stretching or
MUSCULAR ENDURANCE involve muscle building PNF (Proprioceptive Neuromuscular
several continuous movements. Specific muscle Facilitation)
or group of muscles such as biceps, making - Progress gradually
continual contractions over a considerable period, - Avoid risky exercises
perhaps over several minutes. - Do not stretch joints that are hypermobile,
unstable, swollen, or infected
FLEXIBILITY is the capacity of a particular joint - Do not stretch to the point of feeling pain
such as our knee, to move during a complete - Avoid stretching muscles that are already
range of motion. A flexible body possesses a over the stretch from poor posture
 - Avoid stretching that lasts 30 sec or more
before performing strength power
activities. Nutrition assessment – depth evaluation of both
The term range of motion (ROM) exercise, usually objective and subjective data related to an
called ROM exercise, refers to flexibility exercises individual’s food and nutrient intake, lifestyle, and
that are used to maintain the range of motion medical history.
already present in your joints. ROM exercise is
probably the safest type of flexibility exercise to Nutritional assessment can be defined as the
use in a warm-up routine. interpretation from dietary, laboratory,
anthropometric and clinical studies;
What keeps young people from engaging in
regular physical activity? 1. Anthropometric assessment series quantitative
measurement of the muscle, bone and tissue
1. Lack of Time used to assess the composition of the body.
2. Exercise is Uninteresting 2. Biochemical assessment uses laboratory
3. Does not have the idea how to be active measurement serum protein, serum micronutrient
(Lack of Skill) level, serum lipids and immunological parameters
4. Tired (lack of Energy) to assess general nutritional status and to identify
5. Not feeling well and not thinking fit specific nutritional deficiencies
6. Excuses about weather 3. Clinical assessment collecting information and
7. I don’t feel like it (Lack of Motivation) drawing conclusions through use of observation,
psychological test, neurological test and
Components of well – balanced diet interviews to determine the person’s problem and
what symptoms he / she is presenting.
1. Carbohydrates 4. Dietary assessment assessing food and fluid
- A vital source of energy, carbohydrates intake essential nutrition assessment. It provides
comprise about 60% of an individual’s diet. information on dietary quantity and quality,
Most energy needs from carbohydrates. changes appetite, food allergies and intolerance
2. Protein and reason for inadequate food intake.
- Protein is needed to assist your body to
repair cells and make new ones. It is also Principles of Exercise Training
essential for growth and development
during the various stages of life. 1. Principle of Overload - States that body must
3. Fats work harder than what it is used for it to adapt. It
- Fats contribute to about 15% of daily caloric Implies that exercise is a controlled form of stress
needs and are a major energy source. that will stimulate the body to become stronger.
They are vital for storing and providing 2. Principle of Progression - States that the body
vitamins and synthesize hormones. should experience a gradual increase in workload.
4. Vitamins and Minerals 3. Principle of Specificity - States that body will
- Micronutrients – vitamins and minerals adapt specifically to the workload it experienced.
support metabolism, nerve and muscle 4. Principle of Individuality - States that no two
function, bone maintenance and cell persons are the same and their rate of adaptation
production. to the same workload differs. This principle
5. Water emphasizes the need to create an exercise
- Life without water is unimaginable. A major program that is individual-specific.
nutritional component that helps regulate 5.Principle of Reversibility - The adaptation that
body temperature, lubricate our joints and takes place as a result of training is all reversible.
protects our major organs and tissues. While an exercise program requires the rest of the
body to recover, too much rest may be
counterproductive.
The FITT Principle is a helpful guide in designing a
personalized fitness program to address current
fitness level and trigger positive adaptations.

a. Frequency is how often you exercise.

Usually, we measure this by the number of
days each week. Frequency is a key
component of the FITT Principle.
b. Intensity is how hard your exercise is. We
might categorize this as low, moderate, or
high intensity.
c. Time refers to the time of day you exercise
and how long each session lasts. The time
dedicated to exercise usually depends on
the type of exercise undertaken.
d. Type refers to what kind of exercise you are
doing.

Applying the FITT Principle

According to the FITT principle, an exercise routine
should include exercises and activities that will
improve the health-related fitness components:
- cardiorespiratory endurance
- muscular strength
- muscular endurance
- flexibility

Each workout or exercise session should begin

with a warm-up and end with a cool-down.
Generally, rest and recovery are as important to
plan as physical activity and exercise and should
be equally spaced between workouts.

FITNESS COMPONENTS:
A. Aerobic Capacity
- Method: (Jumping Jacks)

B. Muscular Endurance
- Method:(Push-up)

C. Muscular Strength
- Method: (Curl-up)

D. Flexibility
- Method (Lunge)