Health Optimizing Physical Education
Physical Fitness – the ability of an individual to perform daily activities without getting exhausted
and to perform extra tasks with alertness.
Health encompasses a state of complete physical, mental, and social well-being, not merely the
absence of disease or infirmity.
Physical Fitness
Health-related fitness – how well your body systems work
a. Body Composition – the comparative body fat percentage.
b. Cardiovascular/Cardio-respiratory endurance – the ability of your heart, lungs and
blood vessels to supply oxygen throughout your body.
c. Muscular Strength – ability of the muscle to produce an amount of force in a single
contraction.
d. Muscular Endurance – the capacity of the muscle group to sustain a prolonged muscle
contraction.
e. Flexibility – range of movements of the joints.
Skill-related fitness
a. Agility – the ability of the body to shift direction from one place to another.
b. Balance – the capacity of the body to maintain upright posture even when moving.
c. Coordination – when all the body parts are harmoniously working together.
d. Speed – the capacity of the body to move from one point to another.
e. Power – the ability to transfer a certain amount of force at a rapid pace.
f. Reaction Time – pertains to the ability of a person to respond quickly to stimulus.
Health and Skill related fitness components can only be develop through participation
in:
Dance
Sports
Exercise
Games
Leading Causes of Death in the Philippines
Cardiac Arrest
Cancer
Pneumonia
Stroke
Diabetes
Where to locate our pulse? In the radial artery (wrist) and carotid artery (neck).
IOM – Institute of Medicine consults that:
Men: about 3.7 liters (125oz) water per day.
Women: about 2.7 liters (91oz) water per day.
5 Tips for Exercise Safety:
Begin slowly
Consider the weather
Drink water
Listen to your body
Use proper form and equipment
Heat Disorders
Heat cramps – lost salt in sweat.
Heat exhaustion – heat stress exceeds the capacity of the temperature regulating mechanism.
Heat stroke – the temperature regulating mechanism has given up.
Disorders when Exercising:
1. Dehydration – lack of water in the body.
2. Overexertion – excessive training.
3. Hyperthermia – heat reaches the brain.
4. Hypothermia – cold reaches the brain.
Heart Rate
- (maximum heart rate) MHR : 220-age
- (resting heart rate) RHR : pulse for 20sec multiply by 6
- (heart rate reserve) HRR : MHR – RHR
- Training intensity: 60% Training intensity = HRR x 0.60 + RHR
Reasons You Don’t Engage to Physical Activities
Barriers related to Time and Access
Barriers related to Motivation and Self-Perception
Barriers related to Environment and Culture
Aerobic and Anaerobic
Aerobic – brisk walking, running jogging, swimming, cycling, dancing, hiking (physical
activities longer than 2mins).
Anaerobic – sprinting, weightlifting, high-intensity interval training (HIIT), throwing and
jumping, body weight activities such as push-ups and pull-ups. High intensity physical
activities shorter than 2mins).
Similarities of AEROBIC & ANAEROBIC
Strengthens the heart muscle Increases metabolism
Boosts circulation Aids in weight management
AEROBIC and ANAEROBIC
STAND
SEAT
FLOOR
GOD BLESS!!