Pe Reviewer Prelim

Health Optimizing Physical Education 1
PHYSICAL EDUCATION AND HEALTH 1 REVIEWER PRELIMINARY EXAMINATION
FITNESS AND HEALTH

Fitness- refers to the quality of being able and suitable to do a certain task or demand.
Health- defined a “state of complete physical, mental, and social well-being and merely the absence
of disease or infirmity” (WH0 2003).
FACTORS ACHIEVING FITNESS AND HEALTH

Go food for energy
Grow food for bones and muscles
Glow food for hair, eyes, and skin
A balanced lifestyle helps reduce the risks of diseases and increases your chance to live longer.
1. Enough rest and sleep

2. Optimistic outlook in life
3. Organized and realistic priorities
4. Good relations with family
5. Hobbies develop your talents, skills
6. Strong determination
7. Good hygiene
8. Holistic set of ethics
WELLNESS is the integration of the seven dimensions of well-being.
SEVEN DIMENSIONS OF WELL-BEING
1. Physical wellness – health of physical body

2. Emotional wellness – psychological perspective of your self
3. Intellectual wellness – open-mindedness, decision making skills and lifelong learning
4. Social wellness – interaction and relationship with others
5. Career wellness – personal satisfaction of your career job
6. Environmental wellness – responsibility to take care of environment
7. Spiritual wellness – religious beliefs and effects on the other dimensions of well-being
FITT Principle of Exercise

(F) Frequency – refers to how often you will exercise.
(I) Intensity – pertains to how much effort or work you will exert in exercise.
(T) Type – determines what kind of exercise will help you achieve your fitness goal.
(T) Time – relates to how long you will exercise per session.
MOTIVATION IN PHYSICAL FITNESS
1. Empower your self – believe that you can do whatever you set your mind to do
2. Set Realistic Goal – what you really want to achieve
3. Find someone you like and enjoy – choose exercise that you like and you will enjoy doing it
4. Start slow and gain momentum – you do not have to rush things. Just accustom your body first
to the activity, so that you will not overdo it
5. Find a Buddy – look for someone who can share experience in workout with you
6. Be inspired by someone – look for a model who has done what you are doing and succeeded
it
7. Track your Progress – see the progress of what you are doing and challenge to continue
STRESS is the body’s response to the various mental, emotional, and physical
demands made on it.
Causes of Stress among youth:

1. Peer pressure
2. Extended commuting time, traffic
3. Financial needs
4. Family problems
5. Romantic relationship
Effects of Stress may range from sudden lack of appetite or overeating to insomnia or
oversleeping; unusual sadness or happiness and anxiety or irritability.
Body response to stress on three levels:

1. Alarm – body’s reaction to any harmful demand to prepare for action.
Either face danger (FIGHT) or run away (FLIGHT)
2. Resistance – Body adapts stressors, body remains alert to defend
3. Exhaustion – when the body subjected stress over a long period of time it may
result to mental breakdown
Long term or chronic Stress effects:

1. Depression – can be triggered by stressful life events
2. General anxiety disorder – visible physical symptoms, muscle tension, shaking
3. Sleep disorder – INSOMIA - irritability to sleep
APNE - cessation breathing while sleeping
NARCOLEPSY – sleepiness during day
4. Substance abuse – alcohol or illegal drugs
5. Chronic muscle pain – pains in head, neck, back, and stomach
Coping up with Stress

1. Take a deep breath
2. Manage your time
3. Develop healthy lifestyle
4. List down all your stressors
5. Be positive and optimistic
Muscle to mind techniques:

1. Progressive relaxation – tensing and relaxing muscles through body in a
systematic fashion
2. Massage – non-verbal communication and calms down anxiety
3. Biofeedback therapy – patients become aware to control physiological processes
such as heart rate, blood pressure and muscle tension
Mind to muscle techniques:

1. Yoga – simplest body movement to complex, breathing can help alleviate stress
2. Mediation – mind focusing exercise to control one’s attention
3. Tai chi – chinese form of exercise with slow and controlled movements

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Health Optimizing Physical Education 1

PHYSICAL EDUCATION AND HEALTH 1 REVIEWER PRELIMINARY EXAMINATION

FITNESS AND HEALTH

FACTORS ACHIEVING FITNESS AND HEALTH

1. Enough rest and sleep

WELLNESS is the integration of the seven dimensions of well-being.

SEVEN DIMENSIONS OF WELL-BEING

1. Physical wellness – health of physical body

FITT Principle of Exercise

MOTIVATION IN PHYSICAL FITNESS

Causes of Stress among youth:

Body response to stress on three levels:

Long term or chronic Stress effects:

Coping up with Stress

Muscle to mind techniques:

Mind to muscle techniques:

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