Physical Education and Health

Lesson 1: Physical Activity

Resistance Training leads to muscle size growth?

- Resistance Training is more on Muscle contracting.
- These adaptation happen at cellular level after several weeks of training
- Body needs to recover by resting.
ex.
1. Core Exercises - goal is to be slim, good stamina and muscle endurance; more on
aerobic or cardio exercises; doesn’t use equipment.
2. Weight Exercises - needs progress; uses equipment.
3. Stretching Exercises - the basics.

How important is Flexibility exercise in Sports?

- Stretching exercise (warm-up) helps correct muscle imbalance and improve body
postures.

What is the difference between Physical Activity, Exercise and Fitness?

- Physical Activity involves bodily movement caused by muscle contractions.
- Exercise is a planned program of physical activities.
- Usually designed to improve Physical Fitness.

What programs are being implemented by the national and international institutions to
encourage the Filipinos to have an active lifestyle?
- DOH - Department of Health (local)
- WHO - World Health Organizations (international)
- Hataw, E-di Exercise, Mag-HL Tayo, Go4Health
- Modern Exercise: Zumba and Fun Run

Top 5 causes of Death:

1. Heart Disease
2. Cancer
3. Stroke
4. Pneumonia
5. Diabetes

Health Related components:

- Aerobic Capacity
- Muscular Endurance
- Muscular Strength
- Flexibility
- Body Composition
Exercise that can be performed by the Individual:
1. Resistance Training
2. Aerobic Exercises
3. Stretching Exercises

Barriers:
1. Time Management
2. Lack of Motivation
3. Lack of Self management
4. Laziness
Lesson 2: Exercise Program Design

Principles of Exercise Training:

1. Overload - states that must work harder than what it is used to in order for it to adapt.
2. Progression - states that the body should experience a gradual increase in work-load.
(increase of routines and the time you lent for your body)
3. Specificity - states that the body will adapt specifically to the workload.
4. Individuality - states that no two persons are the same and their rate of adaptation to the
same workload differs.
5. Reversibility - it is another way of stating the principle of disuse.

Guidelines that can help in determining Fitness Goals:

1. Write short-term and long-term performance goals.
2. Set realistic goals
3. Write specific goals

The preparticipation screening is essential to rule out the presence of medical conditions
wherein strenuous activities and certain types of exercises are contraindicated.

Forms of Exercise Training:

1. Aerobic Training - for stamina, oxygen level, and speed.
2. Resistance Training - body movements such as muscle endurance. (core & stretching)
3. Flexibility Training - to activate and stretch our muscle, bone (joints) and ligaments.

Is fat the primary source of energy during aerobic exercises?

- Yes, during aerobic exercises, the body relies on a combination of fat and carbohydrates
for energy. The main energy
LESSON 1 (PPTX) EXERCISE FOR FITNESS

Do all types of Resistance Training lead to muscle size growth?

- The adaptation of the body to regular resistance exercise is commonly found in the
nervous and musculoskeletal system. These adaptations happen at the cellular level
after several weeks of regular training.

How important is flexibility exercise in improving sports performance?

- Stretching exercises for flexibility are important in improving range of motion around the
joints. It helps an individual in performing daily tasks with efficiency. A regular stretching
routine will also help correct muscle imbalance and improve posture.

What is the difference between physical activity, exercise and fitness?

Physical Activity and Exercise
- Physical Activity involves any bodily movement caused by muscular
contractions that result in the expenditure of energy.
- Exercise is a planned program of physical activities usually designed to
improve physical fitness with the purpose of increasing physical fitness
level.

What programs are being implemented by the National and International Institution to
encourage Filipinos to reduce Physical Inactivity?
- Health agencies such as the DOH and the WHO have been implementing strategies to
promote an active lifestyle for the past two decades. (ex. HATAW, E-di Exercise, Mag-
HL Tayo and Go4Health)

Health Related Components

- Aerobic Capacity
- Muscular Strength
- Muscular Endurance
- Flexibility
- Body Composition

Importance of an Active Lifestyle

 - Improves bone, joint and muscle strength;
- Develops motor control and coordination;
- Helps maintain a healthy body composition;
- Improves the psychological functioning of an individual;
- Increases the efficiency of the lungs and the heart;

What types of exercise can be performed to derive these health benefits?

1.) Resistance Exercise (e.g. barbell, TRX (Total Resistance Training), Thera-Band, and
resistance machines)
2.) Aerobic Exercise (e.g. swimming, biking, running, and dancing)
3.) Stretching Exercise (e.g. statistic stretching, ballistic stretching, and dynamic
stretching)

What changes or adaptations will occur as a result of Aerobic Exercise?

- A regular aerobic exercise will stimulate changes in the various tissues of the body but it
is more emphasized in the cardiovascular system. These changes help the body adapt
to the increased demands by allowing more oxygen and nutrients to the exercising
muscles.

Are they psychological benefits from exercise?

- The effects of training go beyond the biological changes. As much as these biological
changes lead to better health, an individual who regularly trains can experience
psychological, emotional and even intellectual benefits.
- People also use exercise to cope with stress and control their depression.

How do we solve the barriers to adopting an active lifestyle?

-
LESSON 2: Exercise Program Design
What are the principles that I could follow to help me improve my fitness level safely and
effectively?

PRINCIPLES OF EXERCISES TRAINING

1.) Principle of Overload - States that must work harder than what it is used to in order for
it to adapt.
2.) Principle of Progression - States that the body should experience a gradual increase
in work-load.
3.) Principle of Specificity - States that the body will adapt specifically to the workload.
4.) Principle of Individuality - States that no two persons are the same and their rate of
adaptation to the same workload differs.
5.) Principle of Reversibility - It is another way of stating the principle of disuse.

How do I evaluate my fitness level?

1.) One mile run - It is a popular test that assesses cardiovascular endurance.
2.) One minute push-up - It is a test that assesses muscular fitness of the muscles in the
upper torso.
3.) One minute curl-up - It is a test that aims to assess the muscular fitness of the muscles
in the abdominal area
4.) Sit and Reach - It is a test that evaluates the flexibility of the hip and the hamstring area.
5.) Body Mass Index - It is a widely accepted tool to evaluate body composition.
6.) Waist Girth - It is an important tool to assess the relative amount of fat in the abdominal
region.

How does movement screening evaluate muscle imbalance?

1.) Squat - It is a multi joint movement that has the ability to show neuromuscular deficit in
the core muscles and the lower extremity muscles.
2.) Lunge - It is another movement that evaluates movement stability and neuromuscular
deficit of the lower extremity.
3.) Trunk Rotation - It is a common movement in many sports that involve throwing.
4.) Push-Up - It is a basic exercise that evaluates the strength of the arms and abdominal
muscles as well as the flexibility of the shoulder joint.

How do I design an individualized training program?

1.) Frequency - depends on the current fitness level and the type of activity performed.
2.) Intensity - the most important training variable to facilitate the adaptive response.
3.) Time - duration of an exercise session is influenced by the intensity and type of activity
performed.
4.) Type - influenced by the fitness goal and the current fitness level.
5.) Volume - total amount of work should be sufficient to stimulate an adaptive response but
not excessive to cause overuse injuries.
6.) Progression - adjusting the frequency, intensity and time until the fitness goal has been
achieved.
Parts of an Exercise Program

Why are dynamic stretches better than static stretches during a warm-up?
- Dynamic stretches are better performed during warm-ups because the movement keeps
the muscles, whereas static stretching lowers muscle temperature because the
exercises are stationary.

Why is cooldown important?

- The cooldown bridges the period between workout and rest. This transition is important
to deter the pooling blood in the lower extremities. The routine takes around 10 minutes.

LESSON 3: FORMS OF EXERCISE TRAINING

Is fat the primary source of energy during aerobic exercise?

 - During aerobic exercise, the body relies on a combination of fat and carbohydrates for
energy. The main energy source depends on factors like exercise intensity, with
carbohydrates being favored at higher intensities. Fat is used more when carbohydrates
are scarce, and it becomes a significant energy source during low to moderate-intensity
exercise. Endurance athletes can even utilize fat during high-intensity exercise thanks to
adaptations in ATP production systems.

How are fats and carbohydrates converted to energy for the working muscles?
- Fats and carbohydrates are transformed into energy for working muscles by converting
them into ATP. When ATP molecules break their chemical bonds, they release energy
vital for cellular functions, particularly muscle movement. Multiple energy systems are in
place, including the rapid phosphagen and glycolytic systems, to generate extra energy
and restore ATP.

How do we determine the correct aerobic exercise intensity?

Is there a difference in the aerobic exercise prescription between trained and untrained
individuals?

How do I know if my aerobic capacity has improved?

- Untrained individuals who begin aerobic training will start to experience benefits in as
early as two weeks. Within a month, lower heart rates signal improved cardiovascular
health and fat utilization. VO max reflects aerobic capacity, higher in endurance athletes
due to efficient hearts.

Is it safe for people with asthma and heart disease to start an aerobic exercise program?
- Research suggests it’s beneficial, but caution is needed. These individuals require
medical clearance and guidance from professionals like physicians and clinical exercise
 physiologists. A well-designed program can improve their capacity. Listening to their
bodies and stopping if pain arises is essential.

Are there gender differences in aerobic capacity and muscular fitness?

- Men generally outperform women in aerobic capacity and muscle strength due to factors
like heart size, blood volume, and testosterone-influenced muscle mass. Women can
benefit from resistance training for improved strength and diabetes management,
focusing on upper body and trunk exercises.

Is resistance training safe for children and adolescents?

- The musculoskeletal structures of children and adolescents are susceptible to injuries if
the workload is more than what their bodies can tolerate. Resistance training programs
for children and adolescents should be properly planned and taught.

What resistance exercises should untrained individuals start with and what should the
load be?
- For newcomers to resistance training, safety and proper technique are key. Focus
should be on mastering technique rather than heavy weights. Starting with lighter loads
and emphasizing balanced movements is advised. Beginners can use machines for
safety or free weights for better functionality. Load should increase gradually, with a
frequency of 2-3 times a week initially. Lighter loads also minimize muscle soreness.
Breathing correctly, having a partner for assistance, and adhering to gym etiquette are
important for safety and success.

What type of resistance training program would be ideal for increasing muscle mass?
- For muscle growth, factors like fiber type, recovery, hormones, and nutrition matter.
Resistance programs vary endurance for technique, strength for force, and hypertrophy
for size. Power programs enhanced speed, with different approaches.

Are women going bulk up if they perform resistance training?

- Unlikely, as their lower testosterone levels limit muscle growth. Genetics and resistance
training have a modest effect. Anabolic steroid use, mimicking testosterone, can lead to
muscle gain but comes with health risks, including hormonal imbalances and
aggression.