PE AND HEALTH

EXERCISES FOR FITNESS

TERMENOLOGIES:
 Exercise – something performed or practiced in order to develop, improve, or display
a specific capability or skill.
 Fitness – the quality or state of being suitable to fulfill a particular task.
 Aerobic – requiring free oxygen
 Anaerobic – absence of oxygen
 Muscle – body tissue consisting of long cells that contract when stimulated and
produce motion.
 Bone – one of the hard parts of the skeleton of a vertebrate.
 Strengthening – to make stronger
 Flexibility – the ability of the joints to move in a range motion without experiencing
pain.

Regular exercises can bring about positive health benefits. In addition to strengthening
of the cardiovascular system, the following benefits can be achieved:
A. AEROBIC EXERCISE
 Is a system of physical condition involving exercises that are strenuously
performed so as to cause marked temporary increase in respiratory and heart
rate. It refers to how your body uses oxygen to sufficiently meet energy
demands during exercise.
 Aerobic exercises improve your cardiorespiratory endurance. It strengthens
your heart and lungs and train your cardiovascular system to manage and
deliver oxygen more quickly and efficiently throughout your body.
TYPES OF AEROBIC EXERCISES:
1. Moderate-Intensity Aerobics
 Even simple house chores maybe considered as moderate-intensity aerobics.
Examples are sweeping, moving a furniture, pushing a vacuum cleaner or a
lawn mower.
 Other activities of this type also include active recreation or outdoor activities
like brick walking, biking, running, jogging, skateboarding, skating, and even
hiking and mountain climbing.
2. Vigorous-Intensity Aerobics
 Your heart will beat much faster and breathing will be much harder than
normal when you participate in this type of activities
 Example of Vigorous-Intensity Aerobics activities are (a) Active games that
involves running and chasing, such as flag football, distance running, and
jumping rope (b) Sports such as soccer basketball, and tennis (c) Vigorous
dancing and (d) Martial arts such as arnis, taekwondo, and karate-do.
BENEFITS OF AEROBICS EXERCISES
1. Improve circulation and help the body use oxygen better
2. Increase the number of red blood cells in the body.
3. Increase energy, stamina, and mental health.
4. Develops endurance, which means that one can work out longer without
experiencing fatigue
5. Help reduce the risk of developing heart diseases and other ailments.
6. Help reduce body fat for weight loss.
7. Help reduce stress, tension, anxiety and depression.

B. ANAEROBIC EXERCISES
 Are exercises that are done quickly for short periods of time. It usually
involves pushing against a source of resistance to increase strength. Doing this
kind of exercise can improve your muscular strength and muscular endurance.
Example of activities that use strength is short burst are push-up, pull-ups,
weight lifting, and sprinting. Even simple exertions, like carrying heavy boxes
or bags of groceries are forms or anaerobic activities that can build your
muscular strength.

BENEFITS OF ANAEROBICS EXERCISES

Anerobic exercise, when properly performed, can provide the following functions;
1. Increase bone and muscle strength
2. Improve endurance and join functions
3. Reduce the risks of injuries due to weak muscles
4. Improve cardiac functions
5. Enhance “good” HDL (high density lipoproteins)-cholesterol
6. Help maintain lean body mass which is important for persons wishing to lose weight
7. Minimize the risk of osteoporosis
8. Develop coordination and balance

9. FLEXIBILITY EXERCISE
10. Involve stretching
activities that improve the
range o your muscles and
 joints. It makes your muscles
more flexible.
11. These exercises enable you
to reach bend, and turn better.
Stretching exercises include
toe touching, side stretching
and
12. sit and reach. Other
physical activities which are
great in developing your
flexibility are yoga, martial
arts, rhythmic
13. activities, and gymnastics.
C. FLEXIBILITY EXERCISE
 Involve stretching activities that improve the range of your muscles and joints.
It makes your muscles more flexible. These exercises enable you to reach
bend, and turn better. Stretching exercises include toe touching, side stretching
and sit and reach. Other physical activities which are great in developing your
flexibility are yoga, martial arts, rhythmic activities, and gymnastics.
OPTIMIZATION OF ENERGY SYSTEMS
UNLOCKING DIFFICULTIES
TERMINOLOGIES MEANING
Adenosine It is an organic compound that provides energy to drive many
triphosphate processes in living cells. E.g., muscle contraction.
It consist of a base (adenine) and tree phosphate group
Aerobic System This means that the aerobic energy system relies on the circulatory
system (Breathing in oxygen) in order to create ATP for energy use.
It also uses fats, glucose, carbohydrates and protein.
Anaerobic It is a process of producing ATP without using oxygen.
System Provides the body with explosive short-term energy without the need
of oxygen. Breakdown the glucose without using oxygen.
Creatine This system take place when the ATP runs out to put into action, A
Phosphate chemical reactions occurs where a phosphate (P) splits away and
System energy is released.
Glycogen It is stored form of glucose found in the liver and muscles which
made up of connected glucose molecules.
Lactic Acid It is an organic acid produced in the muscle’s tissues during
strenuous exercises.
Mitochondria It is known as the powerhouses of the cell. They are organelle which
takes in nutrients, breaks them down, and creates energy rich
molecules for the cell.

Our body needs specific amount of energy when we do physical activities. When we
exercise, a low or high amount of energy is supplied to muscle depending on the duration
intensity and the nature of the exercise activities like sprinting and jumping that require a
large amount of energy used in a short period of time. On the other hand, marathon running
and long-distance swimming require low but steady amount of energy over a longer period of
time.
It is important for our body to get the energy that it needs to effectively perform these
physical activities. The food that we eat is a source of energy. Eating before doing exercise
can contribute to performance. There is a complex chemical process called Cellular
Respiration, in which our body takes in food and uses it to convert and produce Adenosine
Triphosphate ATP.
ATP supplies energy to muscle cells for muscular contraction during physical
activities. Creatine Phosphate CP like ATP is stored in muscle cells when it’s broken down a
large amount of energy is released. Three energy systems work together as we exercise.
However, a specific energy system can dominate depending on the intensity and the type of
activity that is being done.

THE THREE ENERGY SYSTEM ARE THE FOLLOWING:

1. ANAEROBIC ALACTIC OR ATP-CP ENERGY SYSTEM
 Dominant source of muscle for high-intensity physical activities
 It provides high bursts of start-up energy that last around 10 seconds or less.
 ATP-CP provides immediate energy without requiring any oxygen anaerobic
and does not produce lactic acid
 Many athletes who participate in sports competitions require short amounts of
acceleration
 Athletic events like the shot pot weight, lifting and 100m sprint are examples
of physical activities that utilize the ATP-CP energy system will not supply
ATP again until the muscle have rested and have been able to generate.
2. ANAEROBIC LACTIC (GLYCOLACTIC) ENERGY SYSTEM
 Anaerobic Lactic is also known as the glycolytic energy system
 An energy system that supplies energy for medium to high intensity activities
usually last from 10 seconds to 2 minutes when an athlete sprints for 400
meters lactic acid builds up in blood and muscle cells.
 Normally, there is a shortness of breath and burning sensation in the muscle
 Once Lactic Acid is produced same with ATP-CP, the anaerobic lactic system
does not require oxygen.
3. AEROBIC ENERGY SYSTEM
 Provides energy for two-intensity physical activities that last for 2 minutes to
few hours.
 Aerobic energy system, compared to ATP and glycolytic energy system,
requires much longer oxygen and muscle in doing physical activities like long
distance swimming, running, and playing sports for example basketball,
soccer, and futsal.
 If a person exercises for eight minutes, aerobic energy system will become a
dominant source of that person’s energy.
 Continually produce ATP energy to muscles as long as oxygen is available to
muscle in the body unlike anaerobic lactic energy system does not produce
lactic acid since oxygen is available in the muscle

Most sports and physical activity suit this energy system though there are
times when one energy system dominates during a specific type of physical
activity. It is important to understand that all energy systems are active. Energy
systems changes during the activity depending on its duration and intensity.
Therefore, once we engage in physical activities or sports, all three-energy system
may be in usebut in varying degrees.
A. ENERGY SYSTEMS AND ITS ATP PRODUCTION RATE
 Energy is needed to produce physical movements, maintain body temperature,
and keep up metabolic activities. In our body, all physical movements require
a compound called adenosine triphosphate (ATP). ATP is stored in the
muscles so it is available immediately to produce movements. However,
 stored ATP in the muscles is limited. Any movement that lasts longer than few
seconds requires more ATP to be produced through another compound process

MAINTAINING HEALTHY LIFESTYLE

EATING HABITS, SLEEP, AND STRESS MANAGEMENT
Eating Habits
We can always eat the food that we want. There is nothing wrong with eating. It only
goes wrong if we consume less or more than what our body needs; also, when we eat
unhealthy food. This can lead to being underweight, overweight, or even obese. It is alarming
to see that many are suffering from malnutrition, overweight, and obesity.
Underweight people are often found to suffer from malnutrition due to lack of
adequate nutrients in the body. Many of them do not get the right amount of calories to fuel
their bodies thus, they tend to lack the energy to do regular tasks at home, school, and work.
Their immune system also gets weak and compromised, making them prone to health risk
issues such as anemia and osteoporosis.
Anorexia nervosa is an eating disorder wherein a person is abnormally underweight,
has an intense fear of gaining, and an abnormal understanding of body weight, often due to
coping with emotional problems stemming from self-worth.
People with anorexia use extreme efforts to prevent weight gain and keep on losing
weight by restricting food intake, exercising excessively, or misusing diet aids, diuretics, and
laxatives. These tend to significantly interfere with activities in their lives.
Overeating is also found to be one of the leading causes of overweight and obesity.
Eating too much, especially processed food and sugary drinks, coupled with a sedentary
lifestyle contribute significantly to weight gain.
Overweight and obese people often encounter a lot of physical and emotional
struggles in their daily lives. They often have a hard time doing simple tasks such as tying
their shoelaces or walking up a short flight of stairs.

SLEEP MANAGEMENT
Sleep is essential to everyone’s health. Normally, we need about 6 to 8 hours of night
sleep everyday to allow the body to rest and regenerate. When we wake up in the morning
after a good night’s sleep, we feel fresh and energetic. We become effective and productive
in our daily activities. However, a lot of people, in particular teens, practice bad sleeping
habits such as the following:
BAD SLEEPING HABITS
1. Staying up all night
 2. Internet addiction
3. Eating before sleeping

STRESS MANAGEMENT
We need to deal with the fact that stress is part of our lives. Stress happens for many
reasons – environmental factors, fatigue, too much work, illness, and loneliness. It is
inevitable; hence, needs to be handled properly. Handling stress seems to be tough to do but
we need to learn how to cope with it the right way. If not properly dealt with, it can lead to
many health concerns—difficulties in sleeping, poor immunity, hypertension, and even heart
disease. One may also perform poorly in physical activities because of stress. However, while
some may be able to deal with stress, others may not and resort to ineffective—or worst,
unhealthy—means of dealing with stress.
Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying tactics rather
than facing the problem

EATING DISORDERS
FACTORS; TYPES; CAUSE AND EFFECTS
FOUR TYPES OF EATING DISORDERS THAT YOU SHOULD KNOW AND TIPS
EATING DISORDER
Is an illness that are characterized by irregular eating habits and stress concern about
size.
Can develop during any stage in life but typically appear during teem years or
adulthood.
Commonly coexist with other conditions such as anxiety, depression, etc.

WHY IS THERE EATING DISORDER?

They’re cause by a complex combination of factors, including genetics, biochemical,
psychological, cultural, and environmental.
 Eating disorders are illnesses, not character flaws or choices. Individuals don’t choose
to have an eating disorder. You also can’t tell whether a person has an eating disorder just by
looking at their appearance.
People with eating disorders can be underweight, normal weight or overweight. It’s
impossible to diagnose anyone just by looking at them.

SOME FACTORS THAT HAVE A PART IN THE PROBLEM

GENETICS
It may tend to run in the family. It is highly inherited. In addition, specific
chromosomes have been linked to both bulimia and anorexia. Maybe it’s because of the
ability to identify phenotypic traits of the personality such as cognitive style, temperament,
and character.
Substantial evidence exists to support the theory that phenotypic traits are the result of
expression of genes under environmental influence.
It is known that identical twins share 100 percent of their genes and fraternal twins
share approximately 50 percent of their genetic make-up.

PSYCHOLOGY; PERSONALITIES
Eating disorders are common in individuals who struggle with clinical depression,
anxiety disorders, and obsessive-compulsive disorders.
OTHER FACTOR INCLUDE:
 Low self-esteem
 Feelings and hopelessness and inadequacy
 Trouble coping with emotions and expressing your emotions
 Perfectionism
Having followed the wishes of others for the most part, they have not learned how to
cope with the problems typical of adolescence, growing up, and becoming independent
(control their eating, keeping the problems to themselves).

ENVIRONMENT
This can cause eating disorder because of:
 Family or other relationship problems
 History of physical or sexual abuse
 Activities that encourage thinness or focus on weight
 Peer pressure
 Being bullied because of weight or appearance in general
 Many people have been discouraged by the people around them (social pressure)
TYPES OF EATING DISORDERS
ANOREXIA NERVOSA
Suffering from excessive fear of getting weight, unrealistic perception. People who
have this, limits their intake of food to consume because they see themselves as overweight.
The goal is always rapid weight loss. Focus on caloric intake etc. Anorexia can have
damaging effects such as brain damage, bone loss, death.

BULIMIA NERVOSA
This is characterized by compensating for the overeating, such as vomit, excessive
exercise, laxatives, etc. People who suffer with this disease may fear weight gain, feel
unhappy, shame, guilt, no self-esteem and does diet constantly. It can have injuring effects
too such as hydration, heart difficulty.

BINGE EATING DISORDER

Frequently lose his/her control on eating. Consuming very large amounts of food but
without behaviors to prevent weight gain, such as self-induced vomiting. Indications that the
binge eating is out of control, such as eating when not hungry, eating to the point of
discomfort or eating alone because of shame about the behavior.

FOUR TYPES OF EATING THAT YOU SHOULD KNOW

FUELING FOR PERFORMANCE
Nutrition is critical for both academic and sports performance. Student-athletes need
to fuel early and often in order to meet their daily energy needs. Fueling before exercise has
been shown to improve performance over exercising in the fast state. Consuming 30 to 60
grams of carbohydrate each hour during prolonged exercise will prevent the under fueling
trap. It is just a matter of timing, wrong timing/timing of intake definitely cause imbalance
nutrition. Because the body is needed to reach the level of optimum efficiency. People should
have “food strategies and time management”. To ensure the timing of food and fluids before,
during or after exercise and especially to those who are non-athletes.
TIPS:
1. Know your limitations
2. Eat fruits and vegetable
3. Control yourself

EMOTIONAL EATING
 Eating if we are stress? Depressed? No solutions for problems? Nah that shouldn’t be
a matter of perception because it is unhealthy. Some people think if they eat, they can resolve
the problems they are in. Obviously not, most emotional eaters feel powerless over their food
cravings. When the urge to eat hits, it’s all you can think about. Emotional hunger can’t be
filled with food. Eating may feel good in the moment, but the feelings that triggered the
eating are still there. And you often feel worse than you did before because of the
unnecessary calories you consumed. You feel guilty for messing up and not having more
willpower.
It comes suddenly, crave specific foods, isn’t satisfied until full. Stop emotional
eating, it can’t help you resolve things, instead be a good mindful eater. Be aware and pause
between your triggers.
TIPS TO STOP EMOTIONAL EATING
1. Identify the triggers
 Such as stress, emotions, social influence, boredom
2. Find ways to overcome them instead of eating
 Manage yourself, like if you are bored, read a book, go to an amusement park, watch
comedy shows
 When having problems, confront it with confidence
 Of lonely, just call someone, play with pets etc.
3. Practice mindful eating
 Awareness of your physical and emotional cues
 Awareness of your non-hunger triggers for eating
 Awareness on how you buy
 Prepare and eat your food
 Choosing foods that give you both enjoyment and nourishment, learning to meet your
emotional needs in ways other than eating.
4. Pause and think
 Construct a strategy to avoid this

SOCIAL EATING
We eat differently when we are with other people compared when we eat alone.
Sharing a meal with friends, family or work colleagues is a common activity. Given that
much eating takes place in a social context, it is important to understand. One reason why
other people have such an influence on our eating is that they provide a guide or a norm for
appropriate behavior. Social eating can have serious effects on the way we view food and
nutrition, leading to overeating, obesity, malnutrition and other health problems, social
pressure have a powerful effect on how we eat.
TIPS TO AVOID SOCIAL EATING
1. Say no for the events with many food
2. Try to manage and control
3. Make a decision
4. Change your habits
5. Encourage others too
6. Know your limits
7. Make yourself busy
Those who can’t control their eating, can lead to obesity or malnutrition

DISTRACTED EATING
We are living in such a multitasking-high-urgency era, that even when not pressed for
time, it seems that many people are in the routine of eating while distracted. The irony of
eating while distracted is that you end up missing out on the eating experience, which often
means, eating needs to be repeated.
TIPS:
1. Make the time to eat
2. Take a break on gadgets etc.
3. Chew food mindfully
Make sure you’re truly reaping the nutritious benefits of your food choices and take
time to eat. Your behaviors are strongly influenced by your environment. Constantly being on
the go, working at a desk all day, and watching TV and laptops all influence your brain and
behavior when it comes to food choices. Bring your focus back to your food, be mindful
when eating and chew thoroughly to improve your health and your waistline.

COMPONENTS OF PHYSICAL FITNESS

Physical fitness is the ability to execute everyday task without getting short of breath,
tired, or sore. It is the capacity of the heart, lungs, muscles, and joints to perform well.
There are five components of physical fitness. You can learn to improve all of the
following areas.
A. Muscular Strength is the amount of force that muscles employ when they are used.
You need to have strong muscles to support your bones and joints. Muscular strength
can translate into the capacity of lift, push, kick, and throw with power.
B. Muscular Endurance is the ability to use a group of muscles for a long period of
time without getting tired easily. You need muscular endurance when you ride a
 bicycle up and down a hilly track. Pedaling without stopping requires muscular
endurance.
C. Flexibility is the ability to bend, twist, reach and move the joints easily. You utilize
flexibility when you strike a tennis ball or touch your toes while being seated.
D. Cardiorespiratory Endurance refers to the ability to perform activities that need
increased oxygen for a period of time. There are many physical activities that can
improve your cardiorespiratory endurance. Running, walking, biking, and swimming
are examples of activities you can engage in.
Take note of the following terms in connection with cardiorespiratory endurance.
 Heart Rate refers to the number of times your heart beats per minute.
 Resting Heart Rate (RHR) refers to your heart rate when you are resting or not doing
any physical activity.
 Recovery Time refers to how long it takes your heart rate to return to RHR after
engaging in physical activity.
E. Body Composition the fifth component of fitness, compares the weight of your body
fat to the weight of your muscles, bones, and organs. A healthful body composition
has a high ratio of lean tissue to fat tissue in the body. Good body composition can
make the joints move efficiently. It also makes the heart and lungs work efficiently
during physical activity.
Good Body Composition
Body Composition is the proportion of fat tissues to the lean tissues in the body. Some
health professionals use a standard called the Body Mass Index (BMI) to determine if a
person’s weight is healthful.
Solve for BMI:
Height: 152 cm = 1.52m
Square of Height: (1.52x1.52) m2 = 2.31m2
Weight: 60kg
weight 60
BMI = = = 25.96
height 2.31
BMI CLASSIFICATION
<18.5 Underweight
18.5 – 24.9 Normal
25 – 29.9 Overweight
30 – 34.9 Obesity (Class 1/Level 1)
35 – 39.9 Obesity (Class 2/Level 2)
>40 Extremely Obesity
BARRIERS TO PHYSCAL ACTIVITIES
Barriers – refers to the obstacles or hindrances one faces during those activities.
 Lack of time
 Friends and family don’t share your interest in physical activity
 Lack of motivation and/or energy
 Lack of resources/equipment
 Frequent work or leisure travel
 Laziness
 Health conditions
 Find exercise boring
 Find exercise not enjoyable
 Consider exercise as an inconvenience
 Lack of self-confidence
 Fear of being injured
 Lack of self-management skills
 Lack of encouragement, support or companionship
 The environment

FITNESS GOALS
F.I.T.T. PRINCIPLES OF ACTIVITY
An exercise prescription to help participants understand how long and how hard they
should exercise. FITT is acronym that stands for Frequency, Intensity, Time and Types
FREQUENCY
The frequency of exercise refers to number of times a physical activity is done in each
week.
INTENSITY
It describes how easy or how hard a person has to work in a certain activity, and it
varies from one person to another.
There are 2 types of intensity level:
 1. Moderate Intensity which refers to physical activities that requires a moderate
amount of effort and noticeably accelerates the heart rate.
2. Vigorous Intensity which refers to physical activities that requires large amount of
effort and causes rapid breathing and a substantial increase in heart rate.
The intensity level target may be determined by computing the target heart rate (THR) range.
Based on the American Heart Association, the target heart rate they generally recommend are
the following:

MODERATE EXERCISE INTENSITY:

50% to 70% of your maximum heart rate
VIGOROUS EXERCISE INTENSITY:
70% to 85% of your maximum heart rate

How to determine my target heart rate?

Using the KARVONEN’S formula, we can easily compute our Target Heart Rate
(THR)
1. Get the Maximum Heart Rate
MHR = 220 – Age
2. Determine the Heart rate Reserve
HRR = MHR – (RHR) Resting heart rate
Note: In getting your RHR make sure that you are relaxed/fully rested before you
count the bear of your pulse within 60 seconds)
3. Determine your Maximum Heart Rate under Moderate Exercise Intensity Level
a. 50% x HRR =
b. 70 % x HRR=
4. Determine your Maximum Heart Rate under Vigorous Exercise Intensity Level
a. 70% x HRR =
b. 85% x HRR =
5. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart rate
(THR) range.
Moderate Exercise Intensity Level target Heart Rate
a. 50% HRR + RHR = beats per minute
b. 70 5 HRR + RHR = beats per minute
Vigorous Exercise Intensity Level Target heart Rate
a. 70% HRR + RHR = beats per minute
b. 85% HRR + RHR = beats per minutes
TIME
Time is the duration or the length of session of a physical activity. It is inversely
related to the Intensity for the more intense a work is done; the shorter time it is performed.
TYPE
This refers to the kind of activity that you are going to do.

PRINCIPLE OF CONDITIONING
An exercise that enhances fitness for sports is called conditioning. Conditioning
enables your body to adjust to regular exercise by becoming more fit. Through conditioning
exercises, your muscles will become stronger, your endurance will get better, and your heart
and lungs will become more efficient.
You need to work hard when conditioning in order for your fitness to improve. When
conditioning, keep in mind the following principles: Overload, Progression, and Specificity.

OVERLOAD PRINCIPLE
Overload means exercising your body more than you normally do to improve your
fitness. By exercising harder, longer, or more than usual, your fitness will improve. Keep in
mind to increase overload gradually for you to improve and to avoid injury.
This is the most basic principle that indicates doing “more than normal” for
improvement to happen. In order for the skeletal muscles to get stronger, additional load must
be added and exerts greater than load what was used to.

PRINCIPLE OF PROGRESSION
Progression is the gradual increase of overload over time. This conditioning principle
keeps you from exercising too much too soon. You can attain your fitness gradually.
It is gradual increase in exerting effort or load that is done not too slowly, nor too
rapidly. This principle aids safe and effective results.

PRINCIPLE OF SPECIFITY
Specificity refers to the idea that the kind of exercise you do affects the improvement
of your fitness. You need to do the proper exercise if you want to improve a particular part of
fitness or a specific skill. For example, weight lifting improves your strength.
Use the appropriate type of exercise that directly improves your target muscles.

SKILLS-RELATED FITNESS COMPONENTS

 The 6 (six basic) components of sports skills are as follows.
1. Speed is the ability of the body to perform quickly. Sprinters and cyclists need
speed for racing.
2. Power is the ability to move the body parts swiftly while applying force; or the
result of strength and force combined. Power helps you to hit a home run.
3. Reaction Time means how quickly you react or respond to something. A good
reaction time helps you play sports like table tennis.
4. Coordination refers to the ability to use the body parts and senses together to do
tasks accurately.
5. Balance is the ability to stay steady. When you walk on a balance beam, you use
balance.
6. Agility is the ability of the body to change position and/or directing in space with
quickness and accuracy of movements.