2. INTRODUCTION
• This module introduces self-testing activities on health-
related fitness status and different barriers to physical
activity and checks on one`s diet toward a healthy
lifestyle. The learner demonstrates the understanding of
fitness and exercise in optimizing one’s health as a habit,
as requisite for physical activity assessment
performance.
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9. •Anthropometric Measurement
It is a series of quantitative measures of
the muscle, bone, and adipose tissue used
to assess the body's composition.
10. • We have five components to consider in getting the
anthropometric measurements. The core elements of
anthropometry are height, weight, body mass index
(BMI), body circumferences (waist, hips, limps), and
skinfold thickness.
Anthropometric measurement can be measured
by getting the needed data and computing the BMI and
waist-to-hip ratio (WHR).
21. •Modern technology has made people's lives
easy and convenient, thereby making them less
active. People who walk before or ride bicycles
now and even motorcycles to travel short
distances. Several people may also have
reasons or justification for their inactivity that
form their attitude toward physical movement
and exercise, thereby letting them live a
sedentary life.
27. •Four physical activity principles:
1.Overload principle – for the skeletal muscles
to become stronger, an additional load must be
added than the usual load that the muscles can
carry.
•2. Principle of progression – the increase in
the load added for the muscles to exert more
effort must be gradual, not too slowly and not too
rapidly, to obtain safe and effective results.
28. •3. Principle of specificity – some parts of the
body muscles need to be improved as it can
be observed that the other parts need less
development. The overload principle must be
focused on these muscles to achieve
maximum health.
•. Principle of reversibility – the regular and
continuous activity of the muscles is necessary
for training to be effective.
29. • FITT Physical Activity Principles
1. Frequency – this pertains to the number of times a physical activity is
performed each week. Exercise should be done 3-5 times a week.
•
• 2. Intensity – this refers to the rate at which the activity is performed. It
also refers to the magnitude of how difficult it is for a person to perform
the required activity to obtain the desired result.
• For example. In boxing, not many boxers combine speed, strength, and
mobility; manny pacquiao, through intensified exercise.
30. • 3. Type – following the principles of progression and specificity will
help you determine the type of activity you must perform. Choose the
type of activity that challenges your body to accept an increase in
load to attain a higher level of fitness.
4. Time – refers to the length of session or duration of physical
activity. Time is inversely related to intensity because the more
intense activity is performed, the shorter the time spent for the said
activity.
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32. MODERATE TO VIGOROUS PHYSICAL
ACTIVITIES (MVPAS)
•There are different levels of physical activity:
1.Light Physical Activity
2.Moderate Physical Activity
3.Vigorous Physical Activity
33. • Light Physical Activity
Walking normally, where your heartbeat is at a normal
pace.
• Does not contribute to health benefits
Example: slow walk, gardening, house cleaning, caring
for children.
• Moderate Physical Activity
Walking quickly, when you feel your heartbeat faster
than normal and sweat.
Examples: walking swiftly, riding a bike, and dancing
•
34. • Vigorous Physical Activity
When you’re walking quickly, your heart should be
racing and you should be sweating profusely
• It will be difficult to speak
Examples: walking fast, lifting weights, aerobics,
Zumba, and soccer
35. • Benefits of Physical Activity
• Lower Risk of Premature death, Diabetes, Cancer,
Hypertension, Coronary illness, Cerebral-vascular
accident
• Improves Cardiorespiratory condition, Muscular capacity,
Cognitive function
• Weight Loss (Especially when combined with a diet low
in calories)
• Prevention of Falls
• Reduce Stress
• Reduce Depression
36. PROPER ETIQUETTE AND SAFETY IN THE USE
OF FACILITIES AND EQUIPMENT
• Proper manner and behavior in using the physical
facilities and equipment in the playing court/area and
gymnasium. Observing proper etiquette and safety in
facilities and equipment is very important because it
shows respect and consideration to others, thus making
harmonious relationships.
37. • Sports Playing Field/Court
•
It is a field used for indoor and outdoor
activities or games. The playing field is always
ready to use with a bit of set-up preparation,
especially for sports like basketball or football.
Some venues also need some preparations like a
set-up for other equipment like tennis,
badminton, volleyball, table tennis, and some
other sports.
38. • EXAMPLES OF PLAYING COURT OR FIELD
• Basketball Playing Court
• Volleyball Playing Court
39. TAEKWONDO PLAYING COURT
Gymnasium
A gymnasium, often known as a gym, is a covered area with
various indoor equipment and facilities, such as cardiovascular
machines including treadmills, rowers, cross trainers, stationary
bikes, stair mills, recumbent exercise, and spin bikes. Resistance
machines such as leg press machines. Free weight equipment like
dumbbells, weightlifting barbells, and many more.
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41. PERSONAL SAFETY PROTOCOL TO AVOID
DEHYDRATION, OVEREXERTION, HYPO-, AND
HYPERTHERMIA DURING MVPA PARTICIPATION
• Personal Safety Precautions That Must Be Followed In Order
To Avoid Certain Body Conditions That Could Cause Health
Concerns.
• DEHYDRATION
Excerssive water loss in the body can be caused by perspiration,
sweating, urination, or evaporation of bodily fluids. As we participate in
physical activity, our body heat rises, and perspiration is produced to
help regulate it. Therefore, you feel thirsty as more sweat comes out.
42. • Sweating.
About 2.5 liters of water come out of the body through
sweat, urine and feces, and the lungs and skin. Therefore, it is
suggested that 500 ml of liquid should be taken into the body
every 30 minutes to offset body fluid losses.
Thirst.
“It refers to the craving for potable fluids. It is a sensation
of dryness in our throat and mouth.” (Thirst It refers to the
craving for potable fluids ).We must maintain the water balance
when we are doing some exercise. Doing physical exercises can
increase heat production, and our skin dissipates this heat
through sweat evaporation, maintaining our average body
temperature.
43. • OVEREXERTION
It is defined as putting too much pressure on oneself. Some exercisers and
athletes push themselves more than they can do in pursuit of high-level
performance. But this will lead to a more dangerous condition called hyperkinetic
condition. HYPERKINETIC CONDITION
Overload syndrome, known as Chronic Fatigue produced by repetition, is
caused by forced training that causes pain and diminishes physical capabilities that
that increases physical risk injuries.
• HYPERTHERMIA
Refers to a condition where body temperature arises beyond normal due to
the collapse of the temperature-regulating mechanism. The body produces more
heat than it dissipates. During summer, the temperature is usually hot, but the
body can maintain its equilibrium temporarily due to circulatory adjustments.
However, when extreme temperature elevates, it needs proper medical attention
for immediate treatment to prevent disability or even death.
44. ITS SAFE TO EXERCISE IN HOT WEATHER?
• Staying in a hot environment during a
performance is prone to excessive sweating
and more water loss from the body that rises
higher. The body temperature may cause
someone to suffer from heat illness to
heatstroke.
45. •What are Heat Disorders?
Heat Disorder is classified into three:
• Heat Cramps – a heat disorder accompanied by muscle spasms due to loss of a
large amount of salt and water through exercise. History of exertion; muscle
cramps, usually in the abdomen, arms, and calves.
• Heat exhaustion – is a condition when heat stress exceeds the capacity of the
temperature-regulating mechanism—showing symptoms like heavy sweating,
rapid pulse, weakness, dizziness, headache, and overheating of the body. This is
because of over-exposure to high temperatures, combined with high humidity
and intensified activities.
Heat Stroke or Sunstroke – is a form of hyperthermia in which the body
temperature is rising to a higher level dramatically. Symptoms of heatstroke
include confusion, agitation, high body temperature disorientation, noisy
breathing, chills/shivering, absence of sweating, rapid pulse, convulsions, and
coma.
46. • Treatment for Heat Disorder from mild to worse situation:
• Stop exercising, drink electrolyte solutions such as sports
drinks like Gatorade or eat food rich in potassium like
bananas.
• Massage to relieve cramp muscles.
• Let the body cool down. Get out of the heat and avoid
wearing excessive clothes and apply a cold compress to
the body.
• Get prompt treatment and try to lower body temperature.
• The most important measures to prevent heatstroke are
hydrated and avoiding vigorous physical activities in hot
and humid weather.
47. •HYPOTHERMIA
•
It is a condition that occurs when the
body temperature is below 95⁰F.
Characterized by slowed breathing,
uncontrollable shivering, slowed speech,
clumsiness, and mental confusion (Moore,
2019).
48. STAGES SIGNS AND SYMPTOMS TREATMENT
FIRST STAGE Shivering, reduced circulation,
pale, cold skin, and cold
environment.
If the victim is unconscious, open
the airway and check for
breathing.
•Change wet clothes
•If the victim is conscious, take
shelter and keep warm.
•Give warm drinks or soup and
rich energy foods.
SECOND STAGE Lack of coordination, irritability,
no shivering, even if the person is
cold, shallow breathing,
confusion, and sleepy behavior.
•Cover the victim with a thick,
clean, dry blanket to keep warm.
•Do not let the victim lie down to
prevent him/her from becoming
unconscious because the core
temperature is dropping.
ADVANCED STAGE Slow, weak, or absent respiration
and pulse. The person may lose
consciousness.
•Transport the victim to the
nearest medical facility or hospital
as quickly as possible.
THREE STAGES OF HYPOTHERMIA
49. VACOCONSTRICTION IS THE NARROWING OF BLOOD VESSELS
CAUSED BY THE CONTRACTION OF SMALL MUSCLES IN THEIR
WALLS. BLOOD VESSELS SLOWED DOWN OR BLOCK WHEN BLOOD
VESSELS CONSTRICTION OCCUR.
• Vasoconstriction
Symptoms
• Lightheadedness
• Headaches
• Increased blood pressure
• Cramps
• Numbness or tingling sensations
• Generalized weakness
50. • Vasoconstriction can be easy in a natural way or through
medication.
• Physical exercise – perform cardiovascular exercise is the easiest,
simplest, and fastest way to relieve vasoconstriction.
• Dietary changes – Food that contains caffeine should be avoided,
and smoking cigarettes must be eliminated gradually.
• Stress management – too much stress elevates vasoconstriction, so
managing stress can help reduce stress-induced vasoconstriction.
• Massage – rolling and kneading of the skin and muscles to relieve
pain and relax tension.
• Pharmacotherapy – undergo medication to solve the problem but
consult a doctor to prescribe the right medicine and dosage,
especially for you.
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