PE 1st Long Test Reviewer stretches as the the entire the muscles,

limb makes a body body

Topic #1: Physical Activity and Aerobic Exercises complete posture,
Physical Activity movement. muscle
 Physical activity refers to the body movements coordination,
carried out by the muscles that consume energy. range of
Exercise motion, and
joint
 Exercise can be defined as structured body
strength
movement along with conscious breathing,
Kinds of Strengths
performed regularly for physical fitness.
1. Static Strength
Health-Related Components of Fitness
 Utilized to apply force to immovable objects
Aerobic Capacity
 Classified as isometric activity; muscles maintain the
 This refers to the maximum amount of oxygen
same length. Limited muscle movement involved.
consumption that occurs during the exercises
Observed in activities like arm wrestling and rugby
performed by the body using a large group of
scrum.
muscles.
Examples: brisk walking, running, jogging, cycling,
swimming
Muscular Strength and Endurance
 Muscular strength: the maximum amount of force a
person applies against a form of resistance in a
single movement. 2. Explosive Strength
 Muscular endurance: the ability of the muscles to lift  Applies force in short, rapid movements.
weights or hold contractions for a period of time  Utilized in activities like javelin throw and high jump.
without getting exhausted.
Examples: weightlifting, pull-ups, push-ups, planks
Flexibility
 This is the ability of the joints to make pain-free
movements as one moves at one’s maximum range
of motion.
 It focuses on the muscles and bones surrounding the 3. Dynamic Strength
joints.  Involves consistent force application over extended
Examples: sit and reach, trunk forward flexion, periods.
bends, yoga  Related to muscle endurance.
Body Composition  Helps muscles resist fatigue under prolonged
 This refers to the proportion of body fat and body exertion.
mass that make up a body.  Employed in activities like press-ups and cycling.
 A healthy body has less fat and more body mass,
that is, the mass of the muscles, bones, and organs.
Examples: waist circumference, height, weight
National Guidelines for Physical Activity for Filipinos
 Actively perform daily tasks like commuting and
chores. Major Types of Stretching
 Engage in exercise, dance, or sports for 40 minutes. 1. Static Stretching - Muscles are stretched to a certain
 Perform aerobic activities or play indigenous games point. The stretched position is held for several
for 20 minutes. seconds.
 Engage in strength training two to three times a 2. Ballistic Stretching - Extending or pushing the range
week. of motion of the limbs.
Aerobic Activity 3. Dynamic Stretching - Involves slow, repeated limb
 Cardiovascular system emphasis. The muscles can movements. Aims to enhance flexibility and strength.
take in more oxygen.
 More blood can be ejected from the heart. It Topic #3: Be Informed, Be Safe!
enhances the capillary network toward the working Physical Activity Readiness Questionnaire (PAR-Q)
muscles. 1. Know oneself and assess physical capabilities using
 It helps improve blood flow. Increase the body’s the Physical Activity Readiness Questionnaire (PAR-
ability to transport oxygen. Q).
2. The Department of Health (DOH) recommends
Topic #2: Muscle and Bone Activities for a Stronger Body Filipinos engage in moderate to vigorous physical
Muscle and Bone Activities activities for at least 30 minutes on most days of the
 It tones the muscles and boosts the density of the week.
bones. It consumes the stored energy in the muscles. 3. Physical activities are beneficial for the heart and
It involves intense workouts. overall body strength.
Different Exercise Programs 4. Practicing an active lifestyle is encouraged for most
Exercises How to Perform Benefits Aim people.
Resistanc by pushing or keep the improve the
e pulling weight or nervous and muscle’s Doing Exercises Should Be Safe!
Exercises force, which can musculoskele capacity and  Performing exercise and other physical activities
either be tal systems strength requires knowledge about safety and proper
external or one’s healthy etiquette. This may prevent injuries and accidents.
own body weight Warm Ups
Stretching The muscle- Activate Improve the
Exercises tendon unit relaxation of elasticity of
  A warm-up is essential before strenuous activity to 4. Replace worn-out shoes for adequate protection and
prepare the body. It increases blood flow to working cushioning.
muscles gradually. 5. Do research on common sporting injuries and acquire
 Higher muscular output is reported in warm muscles. appropriate equipment for prevention.
A warm-up prepares the heart, muscles, and joints. It Transtheoretical Model (Prochaska and Velicer 1997)
increases nerve impulse transmission and decreases Stages of Behavioral Change
joint stiffness.
1. Perform warm-up exercises such as jogging and
Barrier Solution
skipping to elevate the body temperature.
2. Perform stretching exercises to stimulate
neuromuscular joints, enhance balance, and improve Create a priority list and reduce the time for
proprioception. Time Issues nonessential activities so that some time can be
3. Proprioception helps perceive spatial location and spared for workouts.
can enhance sports performance and prevent
injuries. Make a schedule and analyze which days and at what
Fatigue and
4. The last phase of warm-up includes specific times your workload is less so that you can do more
Tiredness
movements imitating the real exercise, done at a exercises on that day.
slower speed to avoid exhaustion.
5. Warm-up is both a physical and mental task, Ask people around you and read research papers and
requiring concentration on the activity pattern. Lack of Knowledge journal articles to get enough knowledge about
6. The effectiveness of warm-up exercises varies based working out and building healthy habits.
on the type of exercise and its specific goals.
7. The aim is to raise the heart rate to 50–60 percent of
Several exercises, like running and cardio exercises,
the maximum expected heart rate. Financial Issues make you fit and healthy without requiring you to
8. Each exercise in a cardiac cycle is performed for 2–4 spend money.
minutes.
9. Dynamic stretching exercises can be done for rest
between exercise sets. Surround yourself with like-minded individuals who
are also doing their best to become more physically
 It is important to select the appropriate exercise that Lack of Support
fit. You can also inform your family and friends so that
focuses on the muscles and the muscle-tendon units, they can help and encourage you.
which are susceptible to becoming unbalanced.
 The inchworm, spiderman, and lunge with twists are just
some warm-up exercises that may be done before doing Create a list of the pros and cons of positive behavior,
which will serve as a reminder. Focus on changing the
actual exercise.
Lack of Motivation behavior instead of the outcome and write a SMART
Recovery and Cooldown (specific, measurable, attainable, realistic, and time-
1. Recovery is as essential as the main exercise. bound) goal.
2. A well-executed cooldown removes toxic product
buildup and replenishes energy.
3. A continuously elevated heart rate during a cooldown Identify what triggers the backslide and be conscious
Lack of Willpower
when it happens. Implement a reward system.
delivers oxygen and nutrients to the muscles.
4. A decent cooldown routine takes about 10 minutes.
5. Include five minutes of low-intensity multi-joint Easily Getting Avoid negative self-talk and replace it with
exercise and a mild massage to aid in metabolite Discouraged encouraging words.
removal and improve blood supply.
6. Foam rollers may help decrease soreness, but limited
studies are available. Overcoming Obstacles in the Preparation Period
7. Static stretches release muscle tension and promote  People new to healthier habits may face obstacles in
muscle relaxation. the preparation phase due to the following:
8. Cooling down should be both a physical and mental nervousness, poor self-esteem, and negative mindset
routine with relaxed muscles and mind.  It is crucial for them to recognize that their obstacles
Etiquette and Proper Handling of Equipment and Facilities in stem from their perception.
Exercises  By reframing their thoughts and believing in their
 Aside from proper body conditioning and ability to overcome challenges, they can adopt
acknowledging the correct equipment and facilities, healthy behaviors more easily.
proper handling is also required to prevent injury. Ronnie Alcano
The following are the essential ways to properly use facilities  Billiards is one of the most popular sports in the
and equipment for exercise: Philippines. In 2006, Alcano established himself as an
1. Use essential and well-maintained equipment and elite player by becoming the third Filipino to win the
facilities. World 9-Ball Championships.
2. Return the weights to their proper place and avoid
wearing barefoot or open-toed shoes in the weights
area.
3. Choose proper footwear that fits well and provides
cushioning to prevent blisters and injuries.