HEALTH OPTIMIZING PHYSICAL EDUCATION

1. LESSON 2:
THE DIMENSIONS OF
HEALTH AND WELLNESS

2. OBJECTIVES:
1.Self-assesses health-related fitness (HRF). Status, barriers
to physical activity assessment participation and one’s diet.
2.Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/or maintain health-related
fitness (HRF).
3.Engages in moderate to vigorous physical activities
(MVPAs) for at least 60 minutes most days of the week in a
variety of settings in- and out-of school.

3. 4. Analyzes physiological indicators such as heart
rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust
participation or effort.
5. Demonstrates proper etiquette and safety in the
use of facilities and equipment.
6. Participates in an organized event that
addresses health/fitness issues and concerns.
7. Recognizes the value of optimizing one’s health
through participation in physical activity
assessments.

17. ACTIVITY TIME NA!

18. 1. WHY ARE THE 7 DIMENSIONS
OF WELLNESS IMPORTANT?

19. 2. CAN THERE BE MORE
THAN 7 DIMENSIONS OF
WELLNESS?
A. No. It's always the same 7
B. Yes. It's very flexible and can
have more

20. 3. WHICH IS NOT A
DIMENSION OF
WELLNESS?

21. 4. TRUE OR FALSE:
OCCUPATIONAL WELLNESS IS
THE SUITABILITY OF YOUR
WORK/JOB/CAREER.
A. TRUE B. FALSE

22. 5. WHAT DOES
INTELLECTUAL
WELLNESS MEAN?

23. 6. WHAT DOES PHYSICAL
WELLNESS MEAN?

24. 7. WHAT DOES
EMOTIONAL WELLNESS
MEAN?

25. 8. WHAT DOES SPIRITUAL
WELLNESS MEAN?

26. 9. WHAT DOES
ENVIRONMENTAL WELLNESS
MEAN?

27. 10. WHAT DOES SOCIAL
WELLNESS MEAN?

28. 11. TRUE OR FALSE: YOU HAVE
TO BE SMART TO HAVE
INTELLECTUAL WELLNESS
A. TRUE
B. FALSE

29. 12. WHICH OF THESE IS ONE OF
THE 7 DIMENSIONS OF
WELLNESS?

30. 13. TRUE OR FALSE:
ENVIRONMENTAL WELLNESS
HAS TO DO WITH GARDENING.
A. TRUE
B. FALSE

31. 14. WHAT ARE THE 7
DIMENSIONS OF WELLNESS
SHOWN IN THIS QUIZ?

32. 15. WHAT IS NOT IN THE 5
DIMENSIONS OF
WELLNESS?

33. 16. STUDYING FOR A TEST
FALLS UNDER WHICH
DIMENSION?

34. 17. WHICH OF THE FOLLOWING
BEST FITS IN THE EMOTIONAL
DIMENSION?

35. 18. HANGING OUT WITH
FRIENDS GOES IN WHAT
DIMENSION?

36. 19. WALKING A DOG GOES IN
WHAT DIMENSION?

37. 20. KEEPING A JOURNAL GOES
IN WHAT DIMENSION?

38. EATING DISORDER AND FOUR
TYPES OF EATING

39. •Eating disorders are a range of
psychological conditions that cause
unhealthy eating habits to develop.
•They might start with an obsession with
food, body weight, or body shape.

40. • In severe cases, eating disorders can cause
serious health consequences and may even
result in death if left untreated.
• Those with eating disorders can have a
variety of symptoms. However, most include the
severe restriction of food, food binges, or
purging behaviors like vomiting or over-
exercising.

41. WHY THERE IS EATING DISORDERS
Genetic. Some genes identified in the contribution to
eating disorders have been shown to be associated with
specific personality traits.
They are believed to be highly heritable and often exist prior
to the onset of the eating disorder.
These traits are: Obsessive thinking, Perfectionistic
tendencies, Sensitivity to reward and punishment,
Emotional instability, Hypersensitivity, Impulsivity,
Strictness.

42. BIOCHEMICAL
• Individuals with eating disorders may have
abnormal levels of certain chemicals that regulate
such processes as appetite, mood, sleep and
stress. For instance, both people with bulimia and
anorexia have higher levels of the stress hormone
cortisol. Some research also suggests that
individuals with anorexia have too much serotonin,
which keeps them in a constant state of stress.

43. PSYCHOLOGICAL
• Various psychological factors can
contribute to eating disorders. In fact,
eating disorders are common in
individuals who struggle with clinical
depression, anxiety disorders and
obsessive-compulsive disorder.

44. OTHER FACTORS INCLUDE:
• Low self-esteem;
• Feelings of hopelessness and inadequacy;
• Trouble coping with emotions or
expressing your emotions;
• Perfectionism; and
• Impulsivity.

45. CULTURAL
• Dieting, body dissatisfaction and wanting to
be thin are all factors that increase the risk for
an eating disorder. Unfortunately, our society
encourages all three. You can’t walk by a
cash register without seeing a magazine that
encourages rapid weight loss, calorie
counting or feeling guilty after a meal.

46. HERE ARE SOME ASPECTS OF OUR CULTURE
THAT CONTRIBUTE TO EATING DISORDERS:
• An over-emphasis on appearance, at the expense of more
meaningful attributes;
• Societal beauty standards that promote an unrealistically
thin body shape;
• Associating thinness with positive qualities like
attractiveness, health, success and love;
• Media’s focus on dieting and striving for a slim and toned
silhouette; and
• Messages that perpetuate a fear of fat and food; viewing
fat as undesirable or foods as “good,” “bad” or “sinful”.

47. ENVIRONMENTAL
• Your environment can also play a major role in developing
an eating disorder.
These factors include:
• Family or other relationship problems;
• Difficult or turbulent childhood;
• History of physical or sexual abuse;
• Activities that encourage thinness or focus on weight, such
as gymnastics, dancing, running, wrestling and modeling;
• Peer pressure; and
• Being bullied because of weight or appearance in general.

49. LESSON 3
HEALTH BENEFITS OF
PHYSICAL ACTIVITIES AND
STRESS MANAGEMENT

50. PHYSICAL ACTIVITY
•is any bodily movement
produced by skeletal muscles
that result in an expenditure of
energy. It is something you do,
that involves movement.

51. BENEFITS OF PHYSICAL ACTIVITY
Helps people achieve and maintain a healthy
weight
Reduces feelings of stress, anxiety and
depression
Builds and maintains healthy bones, muscles
and joints
Boost energy level
Improves quality of sleep

52. PHYSICAL ACTIVITY REDUCES THE
RISK OF:
Dying from heart disease or stroke
Developing high blood pressure,
cholesterol and diabetes
Developing obesity
Developing osteoporosis – exercise builds
strong bones and muscles

53. EXERCISE
•is physical activity that is planned
or structured.
•It is movements that are designed
to make your body stronger.

54. •It involves repetitive bodily
movement done to improve or
maintain or more of the
components of physical fitness

55. FINDING A BALANCE
• Calories in Food > Calories Used = Weight Gain
• Calories in Food < Calories Used = Weight Loss
• Calories in Food = Calories Used = Weight Control

56. BENEFITS OF EXERCISE
 Exercise will lower your blood pressure
 Exercise will lower your risk of heart disease
 Exercise will lower your risk of heart disease
 Exercise will improve your mental and emotional
health
 Exercise helps heart patients with their stress
management.
 Exercise can extend the life of those with adult-onset
diabetes.

57. • Weight-bearing exercise will counteract bone loss
that occurs with aging.
• Exercise improves your balance
• Exercise, combined with weight loss, may relieve
arthritis.
• Walking – by itself – can increase your immune
response
• Exercise cannot only lower your risk of getting
cancer, but may also help you recover from breast
cancer.

58. MOTIVATION IN PHYSICAL FITNESS
• People who do physical activity and exercise
as part of their daily lives when they are young
and keep it as they grow older benefit from it
throughout their lifespan.
• Physical activity is defined as any movement
that spends energy.
• Exercise is subset of physical activity that is
structures and planned

59. GUIDELINES IN IMPROVING
PHYSICAL FITNESS:
•Empower yourself.
•Set realistic goals.
•Find something you like and enjoy.
•Start slow and gain momentum.

60. •Find a buddy.
•Be inspired by someone.
•Plan a Fitness Program.
•Track your progress.

61. CAUSES AND EFFECTS OF
STRESS
• Stress is the body’s response to the
various mental, emotional, and physical
strains or tensions. If not addressed,
stress can damage one’s self the outlook
in life and the behavior.

62. CAUSES AND EFFECTS IN
TEENAGERS
1.Family problems
2. Living away from the family
3.High expectations in the family elders
4.Peer pressure
5.New environment

63. 6. Commuting time and traffic
7. Romantic relationships
8. School workloads/major requirements
9. Norms and standard of the society
10. Financial needs

64. 11. Adjustment to new level of
independence
12. Academic competitions for
performance and recognitions
13. Extracurricular activities

65. EFFECTS OF STRESS
Effects of stress may vary for one person to
another.
1.Skin problems like acne and eczema
2.Lack of appetite or over eating
3.Insomnia or over sleep
4.Unusual sadness and happiness
5.Anxiety or irritability

66. 6. Developing migraine/headache
7. Developing heart burn or chest pain
8. Develop indigestion
9. Frequent urination
10.Diarrhea and constipation

67. COPING OF STRESS
The following are some guidelines on how to
cope stress:
• Share your thoughts and feelings with your
family and trusted friends.
• Keep a list of priorities
• Be a positive and optimistic
• Laugh a lot. Laughter is the best medicine

68. • Keep a diary
• Accept the facts to please
everybody
• Do not procrastinate
• Avoid being lonely
• Develop healthy lifestyle habits
• Be honest to yourself

69. •Engage yourself in some
progressive relaxation
•Focus on positive aspect of your
life
•Listen to music, read books and
watch movies

70. LESSON 4:
PROPER ETIQUETTE AND
SAFETY IN USING FACILITIES
AND EQUIPMENT

71. WHAT IS ETIQUETTE?

72. •Etiquette as define in the Merriam-
Webster dictionary, refers to “the
conduct or procedure required by
good breeding or prescribed by
authority to be observed in social
or official life.”

73. •It does not only apply in wedding,
interview, dining, business and
jobs, but it also applies to every
other aspect of one’s daily life.
This includes using facilities and
equipment.

74. •Observing proper etiquette in using
facilities and equipment results to
their longer shelf life which allow
more people to benefit from their use.
It also ensures the safety of every
person who uses them. Hence, the
risks in using facilities and equipment
are minimized.

75. WAYS TO DEMONSTRATE PROPER
ETIQUETTE AND SAFETY IN THE USE
OF FITNESS FACILITIES AND
EQUIPMENT

76. •Fitness facilities and equipment are
among the things that should be
handled with utmost care. Whether in
the gym, in school, or even at home,
certain practices must be observed in
order to demonstrate proper etiquette
and safety in the use of fitness facilities
and equipment

77. THESE PRACTICES INCLUDES:
1.Observe basic hygiene and wear
proper attire.
2.Seek an approval from the one in
charge before using any fitness
facility or equipment.

78. 3. If you do not know how to use a
certain fitness facility or equipment,
ask the one in charge about it first.
Doing so can keep you and the
people around you safe from any
accident that might happen due to
improper use of a certain fitness
facility or equipment.

79. 4. Learn to wait for your turn if
another person is still using the
fitness facility or equipment that
you want to use.
5. Handle and use every fitness
facility or equipment with care.

80. 6. To avoid sweating onto the cushion of the
bench or machine that you are sitting or lying
on, always carry a towel that you can use to
wipe yourself with.
7. Respect others’ time and privacy. Do not
work out too close to others especially if you
do not know them and if there are still other
vacant areas or available exercise machine.

81. 8. Observe the guidelines regarding the proper
use of each exercise machine or facility as well
as the recommended duration for their use.
9. If you want or need to talk to others,
especially with the friends you have met or
went with, remember to keep your voices
down.
10. If you ever get a phone call, answer it
outside to avoid disturbing the other people
who are working out.

82. 11. Be courteous and friendly to
others.
12. Always be alert and aware of
your surroundings to avoid
accidents.
13. Take a rest or a quick break
whenever you feel tired.

83. 14. Do not loiter on or around any
fitness facility or equipment if you are
already done using it.
15. After using any fitness facility or
equipment, wipe it carefully using a
clean cloth or towel and antibacterial
spray if provided.

84. 16. Put the fitness facility or
equipment back to its proper
place after usage.
17. Never take out any fitness
facility or equipment out of the
vicinity.

85. LESSON 5
WARM UP AND
CONDITIONING
EXERCISES

86. •Warm up is a crucial part of any exercise
sports training.
•The main purpose is to prepare the body
and mind for more strenuous activities.
•The importance of a structured warm up
routine should not be under estimated
when it comes to the prevention of
sports injury.

87. • An effective warm up also has the effect of
increasing both your heart rate and your
respiratory rate.
• It’s important to start with the easiest and most
gentle activity first, building upon each part with
more energetic activities, until the body is at a
physical and mental peak.
• This is the state in which the body is most
prepared for the physical activity to come, and
where the likelihood of sports injury has been
minimized as much as possible.

88. KEY ELEMENTS FOR
EFFECTIVE AND COMPLETE
WARM UP
1.General warm up
2.Static stretching
3.Sport specific warm up
4.Dynamic stretching

89. GENERAL WARM UP
The general warm up should consist of a light
physical activity.
The average person should take about five to
ten minutes and result in a light sweat.
The aim of the general warm up is simply to
elevate the heart rate and respiratory rate.
This also helps to increase the muscle
temperature.

90. STATIC STRETCHING
 Static stretching is a very safe and
effective form of basic stretching.
There is a limited threat of injury and it is
extremely beneficial for overall flexibility.
Static stretching should include all the
major muscle groups, and this entire part
should last for about five to ten minutes.

91. Static stretching is performed by placing the
body into a position whereby the muscle, or
group of muscles to be stretched is under
tension.
It also helps to lengthen both the muscles and
tendons which in turn allows your limbs a greater
range of movement.

92. SPORT SPECIFIC WARM UP
The athlete is specifically preparing
their body for the demands of their
particular sport.
Activities should reflect the type of
movements and actions which will be
required during the sporting event.

93. DYNAMIC STRETCHING
Dynamic stretching is more for muscular
conditioning than flexibility and it is really
only suited for professional, well trained,
highly conditioned athletes.
A correct warm up should finish with a
series of dynamic stretches.

94. Dynamic stretching involves controlled, soft
bounce of movement.
To force a particular body part past its usual
range of movement.
Dynamic stretching should only be used after a
high level of general flexibility has been
established.

95. KEY POINTS FOR EFFECTIVE
STRETCHING
Begin with gradual mobility exercise of all the joints.
Always warm up the body prior to stretching.
After exercise, slowly bring your heart rate down
before you begin stretching in order to avoid blood
pooling within your muscles, which can lead to
cramp and dizzy spells.

96. If you’re sweaty, take a bath or shower then
stretch, as the hot water will help relax
muscles, and prevent you from catching a
chill.
Never bounce while you stretch, unless you
are doing specific stretches for certain
sports.
Hold the stretch until you feel the muscle
loosen off, then repeat for 10-15 seconds.

97. While stretching you should feel some light
discomfort, if you don’t feel anything, then
you may be doing the stretch incorrectly, or
simply the muscle has eased off.
Stop immediately if you feel any severe
pain.
Remember to breathe regularly and
rhythmically, do not hold your breath.
Start with your head, and work down the
body or another way around.

98. SIR SANNY UY