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The document outlines a health and physical education curriculum focused on health-related fitness, physical activity, and exercise, emphasizing the significance of understanding fitness components and the importance of an active lifestyle. It provides knowledge assessments through quizzes, self-assessment activities, and lessons on barriers to activity and eating habits. The text also includes various fitness assessments and guidelines for physical activity for different age groups, highlighting the health benefits associated with regular exercise.

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HEALTH OPTIMIZING PHYSICAL EDUCATION H.O.P.E 1 QUARTER 1: LESSON 1:
LEARNING COMPETENCY •SELF-ASSESSES HEALTH-RELATED FITNESS (HRF), STATUS, BARRIERS TO PHYSICAL ACTIVITY ASSESSMENT PARTICIPATION AND ONE’S DIET (PEH11FH-IG-I-6)
LEARNING OBJECTIVES • IDENTIFY DIFFERENT SKILLS AND HEALTH-RELATED FITNESS COMPONENTS, • DISCUSS THE DIFFERENT SKILLS AND HEALTH-RELATED FITNESS COMPONENTS, • DEMONSTRATE UNDERSTANDING OF THE SKILLS & HEALTH-RELATED FITNESS COMPONENTS, • APPRECIATE THE IMPORTANCE OF KNOWING/LEARNING THE DIFFERENT HRF COMPONENTS IN PARTICIPATING PHYSICAL ACTIVITIES.
TOPIC: PHYSICAL FITNESS, ACTIVITY, EXERCISE, SKILLS AND HEALTH-RELATED FITNESS COMPONENTS
ACTIVITY 1: LET’S CHECK YOUR KNOWLEDGE! DIRECTIONS: GET A ¼ SHEET OF PAPER AND ANSWER THE FOLLOWING QUESTIONS COMPREHENSIVELY. WRITE THE LETTER OF THE CORRECT ANSWER. 1. IT IS THE ABILITY OF THE HEART, LUNGS, BLOOD VESSELS, AND BLOOD TO WORK EFFICIENTLY AND TO SUPPLY THE BODY WITH OXYGEN. A. BODY COMPOSITION B. CARDIOVASCULAR ENDURANCE C. FLEXIBILITY 2. IT IS THE ABILITY TO CHANGE BODY POSITIONS QUICKLY AND KEEP THE BODY UNDER CONTROL WHEN MOVING. A. AGILITY B. BALANCE C. COORDINATION
3. IT IS THE ABILITY TO COMBINE STRENGTH WITH SPEED WHILE MOVING. A. POWER B. SPEED C. REACTION TIME 4. IT IS THE ABILITY OF MUSCLES TO LIFT A HEAVY WEIGHT OR EXERT A LOT OF FORCE ONE TIME. A. CARDIOVASCULAR ENDURANCE B. MUSCULAR ENDURANCE C. MUSCULAR STRENGTH 5. IT IS THE COMBINATION OF ALL THE TISSUES THAT MAKE UP THE BODY SUCH AS BONES, MUSCLES, ORGANS AND BODY FAT. A. AGILITY B. BODY COMPOSITION C. FLEXIBILITY
6. IT IS THE ABILITY OF THE BODY IN A STEADY POSITION WHILE STANDING AND MOVING. A. BALANCE B. COORDINATION C. POWER 7. IT IS THE ABILITY TO MOVE ALL OR PART OF THE BODY QUICKLY. A. MUSCULAR STRENGTH B. REACTION TIME C. SPEED 8. IT IS THE ABILITY TO USE MUSCLES FOR A LONG PERIOD OF TIME WITHOUT TIRING A. BODY COMPOSITION B. CARDIOVASCULAR ENDURANCE C. MUSCULAR ENDURANCE
9. IT IS THE ABILITY TO USE YOUR JOINTS FULLY THROUGH A WIDE RANGE OF MOTION. A. AGILITY B. BALANCE C. FLEXIBILITY 10. IT IS THE ABILITY OF BODY PARTS TO WORK TOGETHER WHEN YOU PERFORM AN ACTIVITY. A. COORDINATION B. POWER C. SPEED 11. IT REFERS TO THE SOUNDNESS OF THE HEART AND LUNGS WHICH CONTRIBUTES TO THE ABILITY TO RESIST DISEASE. A. ENDURANCE B. ORGANIC VIGOR C. SPEED
12. IT IS THE CAPACITY TO SUSTAIN THE APPLICATION OF FORCE WITHOUT YIELDING OR BREAKING; THE ABILITY OF THE MUSCLES TO EXERT EFFORTS AGAINST RESISTANCE. A. FLEXIBILITY B. POWER C. STRENGTH 13. IT IS THE ABILITY TO SUSTAIN LONG CONTINUED CONTRACTIONS WHERE A NUMBER OF MUSCLE GROUPS ARE USED; THE CAPACITY TO BEAR OR LAST LONG IN A CERTAIN TASK WITHOUT UNDUE FATIGUE. A. ENDURANCE B. ORGANIC VIGOR C. STRENGTH
14. IT IS THE ABILITY TO CONTROL ORGANIC EQUIPMENT NEURO-MUSCULARLY; A STATE OF EQUILIBRIUM. A. AGILITY B. BALANCE C. COORDINATION 15. IT IS THE ABILITY OF THE MUSCLES TO RELEASE MAXIMUM FORCE IN THE SHORTEST PERIOD OF TIME. A. FLEXIBILITY B. POWER C. STRENGTH
PHYSICAL FITNESS • A PERSON WHO IS FREE FROM ILLNESS AND CAN DO PHYSICAL OR SPORTS ACTIVITIES AND STILL HAS AN EXTRA ENERGY TO DO MORE ACTIVITIES IS CONSIDERED TO BE PHYSICALLY FIT. • A COMBINATION OF HEALTH FITNESS AND BODY FITNESS.
PHYSICAL ACTIVITY • INVOLVES ANY BODILY MOVEMENT CAUSED BY MUSCULAR CONTRACTIONS THAT RESULT IN THE EXPENDITURE OF ENERGY. • IT IS USUALLY CLASSIFIED ACCORDING TO ITS PURPOSE SUCH AS OCCUPATIONAL, TRANSPORT-RELATED, HOUSEHOLD, AND RECREATIONAL.
EXERCISE •IS A PLANNED PROGRAM OF PHYSICAL ACTIVITIES USUALLY DESIGNED TO IMPROVE PHYSICAL FITNESS WITH THE PURPOSE OF INCREASING PHYSICAL FITNESS LEVEL.
HEALTH-RELATED FITNESS • PRIMARILY ASSOCIATED WITH DISEASE PREVENTION AND FUNCTIONAL HEALTH. PARTICIPATING IN REGULAR HEALTH-RELATED FITNESS ACTIVITIES HELPS YOU CONTROL YOUR WEIGHT, PREVENTS DISEASES AND ILLNESS, IMPROVES MOOD, BOOSTS ENERGY AND PROMOTES BETTER SLEEP.
QUIZ #1: EXPLAIN THE FOLLOWING. USE A ½ SHEET OF PAPER (CROSSWISE) AS YOUR ANSWER SHEET 1. WHAT IS PHYSICAL FITNESS? 2. WHAT IS PHYSICAL ACTIVITY? 3. WHAT IS PHYSICAL EXERCISE? 4. WHAT IS HEALTH-RELATED FITNESS? 5. WHY HEALTH-RELATED FITNESS IS CALLED AS FUNCTIONAL HEALTH?
HEALTH-RELATED FITNESS COMPONENTS • BODY COMPOSITION – THE COMBINATION OF ALL THE TISSUES THAT MAKE UP THE BODY SUCH AS BONES, MUSCLES, ORGANS AND BODY FAT TISSUE. ACTIVITY TEST: WAIST CIRCUMFERENCE, BMI • CARDIOVASCULAR ENDURANCE – THE ABILITY OF THE HEART, LUNGS, BLOOD VESSELS, AND BLOOD TO WORK EFFICIENTLY AND TO SUPPLY THE BODY WITH OXYGEN. ACTIVITY TEST: RUNNING, JOGGING, ETC.
• FLEXIBILITY – THE ABILITY TO USE YOUR JOINTS FULLY THROUGH A WIDE RANGE OF MOTION. ACTIVITY TEST: SIT & REACH, TRUNK FORWARD FLEXION • MUSCULAR ENDURANCE – THE ABILITY TO USE THE MUSCLES FOR A LONG PERIOD OF TIME WITHOUT TIRING. ACTIVITY TEST: ABDOMINAL CURL-UPS, PUSH-UPS • MUSCULAR STRENGTH – THE ABILITY OF THE MUSCLES TO LIFT A HEAVY WEIGHT OR EXERT A LOT OF FORCE ONE TIME. ACTIVITY TEST: WEIGHT LIFTING
SKILLS-RELATED FITNESS •CONSIST OF FITNESS COMPONENTS THAT ARE IMPORTANT TO SUCCESS IN SKILLFUL ACTIVITIES AND ATHLETIC EVENTS.
SKILLS-RELATED FITNESS COMPONENTS • AGILITY – THE ABILITY TO CHANGE BODY POSITIONS QUICKLY AND KEEP THE BODY UNDER CONTROL WHEN MOVING. • BALANCE – THE ABILITY TO KEEP THE BODY IN A STEADY POSITION WHILE STANDING AND MOVING. • COORDINATION – THE ABILITY OF THE BODY PARTS TO WORK TOGETHER WHEN PERFORMING AN ACTIVITY. • POWER – THE ABILITY TO COMBINE STRENGTH WITH SPEED WHILE MOVING.
•REACTION TIME – THE ABILITY TO MOVE QUICKLY ONCE A SIGNAL TO START MOVING IS RECEIVED. •SPEED – THE ABILITY TO MOVE ALL OR A PART OF THE BODY QUICKLY.
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; • INCREASE THE EFFICIENCY OF LUNGS AND THE HEART; • INCREASE MUSCLE STRENGTH AND ENDURANCE; • PROTECTS FROM MUSCULOSKELETAL PROBLEMS SUCH AS “LOW” BACK PAIN; • POSSIBLY DELAYS THE AGING PROCESS; • REDUCES THE RISK OF CARDIOVASCULAR DISEASES SUCH AS CORONARY ARTERY DISEASE AND STROKE; • PROMOTES HEALTHY CHOLESTEROL LEVEL;
• HELPS REGULATE BLOOD PRESSURE; • DECREASES RISK OF TYPE 2 DIABETES; • REDUCES THE RISK OF BREAST AND COLON CANCER; • IMPROVES CONTROL OVER ANXIETY AND DEPRESSION; AND • BUILD SELF-ESTEEM AND SOCIAL INTERACTION.
TYPES OF EXERCISE CAN BE PERFORMED TO DERIVE THESE HEALTH BENEFITS • AEROBIC EXERCISE EXAMPLES: SWIMMING, BIKING, RUNNING, AND DANCING • RESISTANCE EXERCISE EXAMPLES: TRX (TOTAL RESISTANCE EXERCISES), THERA-BAND, AND RESISTANCE MACHINE • STRETCHING EXERCISE EXAMPLES: STATIC STRETCHING, DYNAMIC STRETCHING
QUIZ #1: TEST I: MULTIPLE-CHOICE DIRECTIONS: READ EACH QUESTION CAREFULLY AND WRITE THE LETTER OF THE CORRECT ANSWER IN A ½ SHEET OF PAPER (CROSSWISE). 1. IT MAKES UP THE BODY SUCH AS BONES, MUSCLES, ORGANS AND BODY FAT TISSUES THAT FEATURES YOUR BODY TYPE. A. FLEXIBILITY B. CARDIOVASCULAR C. BODY COMPOSITION D. MUSCULAR STRENGTH
2. EFFICIENT SUPPLY OF OXYGEN TO MUSCLES CAN HELP IT TO PERFORM WELL AND MAY LAST LONG DURING PHYSICAL ACTIVITY. WHICH ONE OF THE CHOICES HELPS IT POSSIBLE? A. BODY COMPOSITION B. CARDIOVASCULAR ENDURANCE C. FLEXIBILITY D. COORDINATION 3. LIFTING A HEAVY WEIGHT OR EVEN PERFORMING PUSH-UPS REPEATEDLY. IS AN INDICATION THAT YOU HAVE A GOOD_______ A. CARDIOVASCULAR ENDURANCE B. MUSCULAR ENDURANCE C. MUSCULAR STRENGTH D. FLEXIBILITY
4. IT IS THE ABILITY TO USE MUSCLES FOR A LONG PERIOD OF TIME WITHOUT TIRING A. BODY COMPOSITION B. CARDIOVASCULAR ENDURANCE C. MUSCULAR ENDURANCE D. MUSCULAR STRENGTH 5. IF THIS COMPONENT OF HEALTH-RELATED FITNESS IS IN A GOOD STATUS A PERSON CAN AVOID ACCIDENTAL SPRAIN OR EVEN STRAIN INJURIES. A. AGILITY B. BALANCE C. FLEXIBILITY D. POWER
6. THE ABILITY TO CHANGE BODY POSITIONS QUICKLY AND KEEP THE BODY UNDER CONTROL WHEN MOVING. A. SPEED B. AGILITY C. POWER D. COORDINATION 7. THE ABILITY OF THE BODY PARTS TO WORK TOGETHER WHEN PERFORMING AN ACTIVITY. A. BALANCE B. SPEED C. AGILITY D. COORDINATION 8. THE ABILITY TO MOVE QUICKLY ONCE A SIGNAL TO START MOVING IS RECEIVED. A. SPEED B. POWER C. REACTION TIME D. BALANCE 9. THE ABILITY TO MOVE ALL OR A PART OF THE BODY QUICKLY. A. AGILITY B. POWER C. SPEED D. FLEXIBILITY 10. THE ABILITY TO COMBINE STRENGTH WITH SPEED WHILE MOVING. A. POWER B. AGILITY C. SPEED D. STRENGTH
TEST II: ENUMERATION DIRECTIONS: FOR TEST ITEM NUMBER11-15 GIVE AT LEAST 5 IMPORTANCE OF HAVING AN ACTIVE LIFESTYLE.
THANK YOU!!!
THE SELF-ASSESSMENT ACTIVITY LEARNING OBJECTIVES: At the end of the activity, the students are expected to; 1. Undergo/Perform a series of self-assessment activity for health-related fitness components. 2. Evaluate/Assess health-related fitness components through a series of self-assessing activity.
WARM-UP & COOL DOWN • WARM-UP GRADUALLY REVS UP YOUR CARDIOVASCULAR SYSTEM BY RAISING YOUR BODY TEMPERATURE AND INCREASING BLOOD FLOW TO YOUR MUSCLES. WARMING UP MAY ALSO HELP REDUCE MUSCLE SORENESS AND LESSEN YOUR RISK OF INJURY. • COOLING DOWN AFTER YOU WORKOUT/EXERCISE ALLOWS FOR A GRADUAL RECOVERY OF PRE-EXERCISE HEART RATE AND BLOOD PRESSURE.
BMI & WAIST TO HIP CIRCUMFERENCE ASSESSMENT (BODY COMPOSITION) ACTIVITIES: DIRECTIONS: THE STUDENTS WILL BE GOING TO GET THEIR WEIGHT AND HEIGHT MEASUREMENT AS WELL AS THE MEASUREMENT OF WAIST AND HIP.
CARDIOVASCULAR ENDURANCE ASSESSMENT • 3-MINUTE STEP TEST DIRECTIONS:
MUSCULAR ENDURANCE & STRENGTH ASSESSMENT MUSCULAR ENDURANCE ACTIVITY: • STATIC 90 DEGREE PUSH-UP HOLD POSITION (MEN) • PLANK POSITION (WOMEN) MUSCULAR STRENGTH ACTIVITY: * DYNAMIC PUSH-UPS & CURL-UPS
SCORING TABLE FOR MUSCULAR STRENGTH (DYNAMIC PUSH-UP) SCORE STANDARD INTERPRETATION 5 33 AND ABOVE EXCELLENT 4 25-32 VERY GOOD 3 17-24 GOOD 2 9-16 FAIR 1 1-8 NEEDS IMPROVEMENT 0 CANNOT EXECUTE POOR
SCORING TABLE FOR PUSH-UP PUSH-UP (STATIC) ME SCORE INTERPRETATION STANDARD 0 POOR 4 SEC. BELOW 1 NEEDS IMPROVEMENT 5-19 SEC. REC. TIME 2 FAIR 20-29 SEC. REC. TIME 3 GOOD 30-44 SEC. REC. TIME 4 VERY GOOD 45-60 SEC. REC. TIME 5 EXCELLENT 1:30 SEC. ABOVE
SCORING TABLE FOR CURL-UP (MS) SCORE INTERPRETATION STANDARD 0 POOR CANNOT EXECUTE 1 NEEDS IMPROVEMENT 14 BELOW REPS. MADE 2 FAIR 15-20 REPS MADE 3 GOOD 21-25 REPS MADE 4 VERY GOOD 26-30 REPS MADE 5 EXCELLENT 31 ABOVE
FLEXIBILITY ASSESSMENT SIT & REACH AND ZIPPER TEST ACTIVITY
SCORING IN HRF TEST/ASSESSMENT ZIPPER TEST (L-H & R-H) SCORE STANDARD INTERPRETATION 5 Fingers overlapped by 6 cm. and above EXCELLENT 4 Overlapped by 4-5.9 cm. VERY GOOD 3 Overlapped by 2-3.9 cm. GOOD 2 Overlapped by 0.1-1.9 cm. FAIR 1 Just touched the fingers NEEDS IMPROVEMENT 0 Gap of 0.1 or wider POOR
SIT AND REACH Score Standard Interpretation 5 70 cm. and above Excellent 4 60 – 69 cm. Very Good 3 50 – 59 cm. Good 2 40 – 49 cm. Fair 1 30 – 39 cm. Needs Improvements 0 29 cm. and below Poor
QUARTER 2 •LESSON 1 & 2: BARRIERS TO PHYSICAL ACTIVITIES, EATING HABITS, AND THE FACTORS INFLUENCING EATING HABITS.
LEARNING OBJECTIVES THE LEARNERS ARE EXPECTED TO; • ENUMERATE BARRIERS TO PHYSICAL ACTIVITIES AND EATING HABITS • DISCUSS DIFFERENT TYPES OF EATING HABITS AND THE FACTORS INFLUENCING ONE’S EATING HABIT. • CREATE A COUNTER COMMITMENT FORM IN ADDRESSING BARRIERS TO PHYSICAL ACTIVITIES AND THE FACTORS INFLUENCING ONES’ EATING HABIT, • VALUE THE IMPORTANCE OF REGULAR PHYSICAL ACTIVITY PARTICIPATION IN MAINTAINING ONES’ HEALTH-RELATED FITNESS STATUS AND DIET.
MAIN TOPICS •BARRIERS TO PHYSICAL ACTIVITY •EATING HABITS •FACTORS INFLUENCING EATING HABIT
WHAT ARE YOUR THOUGHTS? •Why exercising or being physically active So important? •How long do we need to exercise in a day? •What type of exercise do we need to perform? •What do you think are the things most likely hinders us in being physically active?
HOW MUCH OF PHYSICAL ACTIVITY IS RECOMMENDED?  IN A 24-HOUR DAY, CHILDREN 5-17 YEARS Should do at least an average of 60 minutes per day of moderate- to-vigorous intensity, mostly aerobic physical activity (jogging, bicycling, running, brisk walking, and many more) across the week. Should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week. Should limit the amount of time spent being sedentary, particularly the amount of recreational screen time.
 ADULTS AGED 18-64 YEARS Should do at least 150-300 minutes of moderate-intensity aerobic physical activity in a day. At least 75-150 minutes of vigorous intensity aerobic physical activity; or an equivalent combination of moderate-and-vigorous intensity activity throughout the week. Should also do muscle-strengthening activities (push-ups, curl-ups, etc.) At moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits. HTTPS://WWW.WHO.INT/NEWS-ROOM/FACT-SHEETS/DETAIL/PHYSICAL-ACTIVITY
 BENEFITS OF PHYSICAL ACTIVITY PARTICIPATION Physical activity has significant health benefits for heart, body and mind, Contributes to preventing and managing noncommunicable diseases, cancer and diabetes, Reduces symptoms of depression and anxiety, Enhances thinking, learning, and judgement skills, Ensures healthy growth and development in young people, Improves overall well-being. HTTPS://WWW.WHO.INT/NEWS-ROOM/FACT-SHEETS/DETAIL/PHYSICAL-ACTIVITY
BARRIERS TO PHYSICAL ACTIVITY  PERSONAL BARRIERS  Insufficient time to exercise  inconvenience of exercise  Lack of self-motivation  Non-enjoyment of exercise  Boredom with exercise
 Lack of confidence in their ability to be physically active  Fear of being injured or having been injured recently  Lack of self-management skills, such as the ability to set personal goal, monitor progress, or reward progress towards such goals  Lack of encouragement, support, or companionship from family and friends  Partner issues
 ENVIRONMENTAL BARRIERS  Accessibility of walking paths, cycling trails, and recreational facilities  Traffic  Availability of public transportation  Crime  Pollution
 SOCIAL BARRIERS  Support from the family and friends  Community spirit HTTPS://WWW.PHYSIO-PEDIA.COM
SUGGESTIONS FOR OVERCOMING PHYSICAL ACTIVITY BARRIERS LACK OF SKILL • SELECT ACTIVITIES REQUIRING NO NEW SKILLS, SUCH AS WALKING, CLIMBING STAIRS, OR JOGGING. • EXERCISE WITH FRIENDS WHO ARE AT THE SAME SKILL LEVEL AS YOU ARE. • FIND A FRIEND WHO IS WILLING TO TEACH YOU SOME NEW SKILLS. LACK OF RESOURCES • SELECT ACTIVITIES THAT REQUIRE MINIMAL FACILITIES OR EQUIPMENT, SUCH AS WALKING, JOGGING, JUMPING ROPE, OR CALISTHENICS. • IDENTIFY INEXPENSIVE, CONVENIENT RESOURCES AVAILABLE IN YOUR COMMUNITY (E.G., COMMUNITY EDUCATION PROGRAMS, PARK AND RECREATION PROGRAMS, WORKSITE PROGRAMS).
WEATHER CONDITIONS • DEVELOP A SET OF REGULAR ACTIVITIES THAT ARE ALWAYS AVAILABLE REGARDLESS OF WEATHER (E.G., INDOOR CYCLING, AEROBIC DANCE, INDOOR SWIMMING, CALISTHENICS, STAIR CLIMBING, ROPE SKIPPING, MALL WALKING, DANCING, GYMNASIUM GAMES). • LOOK ON OUTDOOR ACTIVITIES THAT DEPEND ON WEATHER CONDITIONS (E.G., CROSS-COUNTRY SKIING, SNOWSHOEING, SKATING, OUTDOOR SWIMMING, OUTDOOR TENNIS) AS “BONUSES”—EXTRA ACTIVITIES POSSIBLE WHEN WEATHER AND CIRCUMSTANCES PERMIT.
TRAVEL • PUT A JUMP ROPE IN YOUR SUITCASE AND JUMP ROPE. • WALK THE HALLS AND CLIMB THE STAIRS IN HOTELS. • STAY IN PLACES WITH SWIMMING POOLS OR EXERCISE FACILITIES. • DURING GAS STATION STOPS, TAKE EXERCISE BREAKS. • BRING YOUR FAVOURITE MUSIC THAT MOTIVATES YOU.
FAMILY INVOLVEMENT • EXERCISE WITH YOUR BROTHER OR SISTER WHEN BABYSITTING (E.G., GO FOR A WALK TOGETHER, PLAY TAG OR OTHER RUNNING GAMES, GET AN AEROBIC DANCE DVD FOR KIDS AND EXERCISE TOGETHER). YOU CAN SPEND TIME TOGETHER AND STILL GET YOUR EXERCISE. • FIND WAYS TO BE ACTIVE AROUND YOUR HOME WITH OTHERS (E.G., SHOOT HOOPS ON THE DRIVEWAY, PLAY TENNIS AT A NEARBY TENNIS COURT, GO FOR A BICYCLE RIDE WITH A FRIEND, PLAY WITH SIBLINGS, DO HOUSEHOLD CHORES SUCH AS MOWING THE LAWN). • BECOME MORE PHYSICALLY ACTIVE?
TYPES OF EATING HABITS
EATING HABITS •DEFINED AS “CONSCIOUS, COLLECTIVE, AND REPETITIVE BEHAVIORS, WHICH LEAD PEOPLE TO SELECT, CONSUME, AND USE CERTAIN FOODS OR DIETS.
FUEL EATING • EATING FOOD THAT SUPPORT YOUR BODY AND ITS NEEDS. • CLEAN EATING • EATING REAL, WHOLE, NATURAL, MINIMALLY PROCESSED FOODS THAT PROVIDE YOU WITH ENERGY AND NOURISHMENT AND FEEL GOOD IN YOUR BODY. HTTP://CLEANANDDELICIOUS.COM
FUN EATING • EATING ANY FOODS THAT YOU LOVE TO EAT THAT DON’T NECESSARILY GIVE YOU ANYTHING BACK. • THE RULE OF FUN EATING IS THAT YOU MUST ENJOY EACH BITE. HTTP://CLEANANDDELICIOUS.COM
FOG EATING • ANYTIME YOU EAT WITHOUT AWARENESS. • EATING SNACKS WHILE HAVING LUNCH • IT’S AN UNCONSCIOUS MUNCH THAT WE ARE NOT EVEN AWARE WE ARE DOING. HTTP://CLEANANDDELICIOUS.COM
STORM EATING • A BINGE EATING OR EATING OUT OF CONTROL • YOU CAN’T STOP YOURSELF • LETTING OURSELVES GET TOO HUNGRY • EATING AS A SOURCE OF STRESS RELIEVER • IT’S DONE IN PRIVATE OR IN HIDING HTTP://CLEANANDDELICIOUS.COM
QUESTION!!! •In instance you have already know/aware about your eating habit/style of eating. What would be the factors you considered that truly influenced you of why you have that style of eating?
FACTORS INFLUENCING ONE’S EATING HABITS a) INDIVIDUAL PREFERENCES EVERY INDIVIDUAL HAS UNIQUE LIKES AND DISLIKES CONCERNING FOODS. THESE PREFERENCE DEVELOP OVER TIME, AND ARE INFLUENCED BY PERSONAL EXPERIENCES SUCH AS ENCOURAGEMENT TO EAT, EXPOSURE TO A FOOD, FAMILY CUSTOMS AND RITUALS, ADVERTISING, AND PERSONAL VALUES.
B) CULTURAL INFLUENCES A CULTURAL GROUP PROVIDES GUIDELINES REGARDING ACCEPTABLE FOODS, FOOD COMBINATIONS, EATING PATTERNS, AND EATING BEHAVIORS. COMPLIANCE WITH THESE GUIDELINES CREATES A SENSE OF IDENTITY AND BELONGING FOR THE INDIVIDUAL.
C) SOCIAL INFLUENCES MEMBERS OF A SOCIAL GROUP DEPEND ON EACH OTHER, SHARE A COMMON CULTURE, AND INFLUENCE EACH OTHER’S BEHAVIORS AND VALUES. A PERSON’S MEMBERSHIP IN PARTICULAR PEER, WORK, OR COMMUNITY GROUPS IMPACTS FOOD BEHAVIORS.
D) RELIGIOUS INFLUENCES RELIGIOUS PROSCRIPTIONS RANGE FROM A FEW TO MANY, FROM RELAXED TO HIGHLY RESTRICTIVE. THIS WILL AFFECT A FOLLOWER’S FOOD CHOICES AND BEHAVIORS.
E) ECONOMIC INFLUENCES MONEY, VALUES, AND COSTUMER SKILLS AFFECT WHAT A PERSON PURCHASES. THE PRICE OF A FOOD, HOWEVER, IS NOT AN INDICATORS OF ITS NUTRITIONAL VALUE. COST IS A COMPLEX COMBINATION OF A FOODS AVAILABILITY, STATUS, AND DEMAND.
ACTIVITY # 3: “MY PHYSICAL ENGAGEMENT OATH” DIRECTIONS: CREATE A TABLE OF COMMITMENT OF HOW ARE YOU GOING TO COUNTER THE DIFFERENT BARRIERS TO PHYSICAL ACTIVITY AND FACTORS THAT INFLUENCES HEALTHY EATING HABITS. COPY THE TEMPLATE PROVIDED.
Barriers to physical activity & Eating Habit Solution for common barriers to an active lifestyle and type of Eating Habit
ASSESSMENT DIRECTIONS: READ THE INSTRUCTION OF EACH TEST ITEMS, AND ANSWERS THE FOLLOWING QUESTIONS. PROVIDE A ¼ SHEET OF PAPER FOR YOUR ANSWERS. TEST-I : ENUMERATION A. (1-6) GIVE AT LEAST 6 BARRIERS IN ENGAGING PHYSICAL ACTIVITIES. B. (1-4) GIVE THE TYPES OF EATING HABIT. C. (1-5) GIVE THE 5 FACTORS THAT INFLUENCES EATING HABITS.
LESSON 2-3: FITT PRINCIPLES AND TRAINING PRINCIPLES
LEARNING COMPETENCY •SETS FREQUENCY INTENSITY TIME TYPE (FITT) GOALS BASED ON TRAINING PRINCIPLES TO ACHIEVE AND/OR MAINTAIN HEALTH-RELATED FITNESS (HRF) PEH11FH-II-J-7
LEARNING OBJECTIVES • IDENTIFY FITT PRINCIPLES AND THE PRINCIPLES OF EXERCISE • DISCUSS FREQUENCY, INTENSITY, TIME, TYPE (FITT) PRINCIPLES AND THE PRINCIPLES OF TRAINING • CREATE AN EXERCISE PROGRAM BASED ON THE FITT PRINCIPLES AND THE PRINCIPLES OF TRAINING. • VALUE THE IMPORTANCE OF APPLYING THE PRINCIPLES IN CREATING AND ENGAGING PHYSICAL FITNESS PROGRAM.
LET’S START!!! • IMPROVING FITNESS IS A CRUCIAL GOAL FOR ACHIEVING OPTIMUM HEALTH. IF CAREFULLY PLANNED, PERFORMED, MONITORED, AND EVALUATED, POSITIVE HEALTH-RELATED OUTCOMES WILL BE ACHIEVED WHICH REDUCES RISKS OF ACQUIRING HEALTH PROBLEMS.
ACTIVITY 1: WORD HUNT • DIRECTIONS: FIND TEN (10) WORDS RELATED TO HEALTH ON THE GRID. WORDS APPEAR STRAIGHT ACROSS, UP AND DOWN, DOWN AND UP, AND DIAGONALLY. WRITE YOUR ANSWER ON A SEPARATE SHEET.
PRINCIPLES OF EXERCISE/TRAINING
PRINCIPLE OF OVERLOAD • This principle pertains to doing “more than normal” for improvement to happen. • It means to boost our fitness, strength, or endurance. The workload is extended accordingly. • Applying these training principles will cause long-term adaptations, enabling the body to figure more efficiently to deal with higher levels of performance.
• OVERLOADING WILL BE ACHIEVED BY FOLLOWING THE ACRONYM FITT: FREQUENCY: Increasing the number of times you train per week INTENSITY: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or increasing the load you're squatting with. TIME: Increasing the length of your training time for every session, for instance, cycling for 45 minutes rather than 30. TYPE: Increase the intensity of the training. For instance, progress from walking to running.
PRINCIPLE OF PROGRESSION • To ensure that the results will still improve over time, the adapted workload should be continually increased. • A gradual and systematic increase within the workload over a period of time will lead to improvement in fitness without risk of injury. • If overload occurs and increases rapidly, it may lead to injury or muscle damage. If it increases slowly, improvement is unlikely. • For instance, the athlete who exercises vigorously only on weekends violates the principle of progression and may not see obvious fitness gains.
•The principle of progression also stresses the requirement for correct rest and recovery. Continual stress on the body and constant overload will lead to exhaustion and injury. You ought not to train hard all the time, as you'll risk overtraining and a decrease in fitness.
PRINCIPLE OF SPECIFICITY • We have all heard the phrase, “Practice makes perfect." Well, this is often the principle of specificity in action. • This principle simply states that exercising a specific piece or component of the body primarily develops that part. • The principle of specificity implies that to become better at a selected exercise or skill, you need to perform that exercise or skill. • For example, a cyclist should be trained in cycling and a runner should be trained in running. • Use the acceptable sort of exercise that directly improves your target
PRINCIPLE OF INDIVIDUALITY •States that no two persons are the same and their rate of adaptation to the same workload differs. •Emphasizes the need to create an exercise program that is individual-specific. •It is therefore essential that the exercise program cater to these individual needs and preferences.
PRINCIPLE OF REVERSIBILITY • Development of muscles will happen if regular movement and execution are completed. • If activity ceases, it will be reversed. • This shows that benefits and changes achieved from overload will last as long as training is continuous. On the flip side, this also implies that the detraining effect will be reversed once training is resumed. • Extended rest periods reduce fitness and therefore the physiological effects diminish over time which throws the body back to its pre- training condition. • Note: the effect of training will be lost if the training is discontinued.
FITT PRINCIPLES • IS AN ACRONYM FOR FREQUENCY, INTENSITY, TIME, AND TYPE. • THE KEY FACTORS IN DESIGNING AN EXERCISE PROGRAM THAT WILL ADDRESS THE CURRENT FITNESS LEVEL.
FREQUENCY • REFERS TO AS THE NUMBER OF SESSIONS IN A WEEK. • DEPENDS ON THE CURRENT FITNESS LEVEL AND THE TYPE OF ACTIVITY PERFORMED. • CONSEQUENTLY, BEGINNERS SHOULD EXERCISE LESS FREQUENTLY AS COMPARED TO ATHLETES. • AS FITNESS LEVEL INCREASES, THE INDIVIDUAL CAN INCREASE THE NUMBER OF SESSION GRADUALLY.
• American college of sports medicine sets exercise guidelines to provide a place to start figuring out how often to work out: • For Cardio: include your goal, guidelines recommend moderate exercise five or more days every week or intense cardio three days every week to improve your health. If your goal is to lose weight, you'll need to work often up to six or more days a week. • For Strength Training: the suggested frequency is two to three non- consecutive days a week, it should be one to two days between sessions. If you are doing a split routine, like the upper body at some point and lower body subsequent, your workouts are going to be more frequent than total body workouts.
INTENSITY • DIFFICULTY LEVEL OF THE EXERCISE OR WORK DEMAND/WORKOUT. • IT IS IMPORTANT TO SET A WORKLOAD THAT IS MORE CHALLENGING THAN WHAT ONE IS USED TO. • THIS FACTOR IS AFFECTED BY THE CURRENT FITNESS LEVEL AND THE TIME ALLOTTED TO AN EXERCISE SESSION.
•For Cardio: for cardio, you will usually monitor intensity by heart rate or pulse rate. The recommendation for steady-state workouts is at a moderate intensity and for interval training, it should be done at a high intensity for a shorter period of time. •For Strength Training: monitoring the intensity of strength training involves a special set of parameters. The intensity depends on the workload you are doing, the amount of weight you lift, and the number of repetitions and sets. You can change the intensity based on your goals. For a beginner use a lighter weight and do fewer sets with high repetitions (two or three sets of 12 to 20 repetitions). If your goal is to develop muscle, do a higher number of sets with a moderate amount of repetitions (four sets of 10 to 12 reps each). If you want to create strength, use heavyweights to try to do more sets with fewer repetitions, for example, five sets of three repetitions each.
HOW TO GET YOUR TARGET HEART RATE 1. GET THE MAXIMUM HEART RATE. MHR = 220 - ________ (YOUR AGE) MHR =____________ 2. DETERMINE THE HEART RATE RESERVE. MHR – ______________ (RESTING HEART RATE) HRR= _____________ 3. TAKE 60% AND 80% OF THE HRR a. 60% X HRR = _________ b. 80% X HRR = _________ 4. ADD EACH HRR TO THE RESTING HEART RATE (RHR) TO OBTAIN THE TARGET HEART RATE (THR) RANGE. a. 60% HRR ___ + ______ = ______ Beats Per Minute (THR) b. 80% HRR ___ + ______ = ______ Beats Per Minute (THR) NOTE: YOUR RESTING PULSE RATE IS THE NUMBER OF TIMES YOUR HEART BEATS PER MINUTE AFTER YOU ARE AT REST.
TIME • Time is the length of the physical activity. • Considering the other aspects of the F.I.T.T principle, the time differs depending on the health-related fitness component targeted.
• FOR CARDIO: The suggested cardio exercise is 30 to 60 minutes but the duration of your workout depends on the type of exercise. For a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio, like going for a run, you may exercise for 30 minutes to an hour. If you're doing interval training and working at a high intensity, your workout should be shorter, around 20 minutes to a half- hour. • FOR STRENGTH TRAINING: How long you lift weights depends on the type of workout you're doing and on your schedule. For a total body workout, you may take up to an hour, but a split routine may take less time because you're working for fewer muscle groups.
TYPE • TYPE REFERS TO THE DEFINITE PHYSICAL ACTIVITY SELECTED TO IMPROVE A COMPONENT OF HEALTH-RELATED FITNESS. • FOR EXAMPLE, A PERSON WHO WANTS TO IMPROVE THE ARM STRENGTH SHOULD EXERCISE THE TRICEPS AND BICEPS, WHILE AN INDIVIDUAL WHO WANTS TO IMPROVE AEROBIC ENDURANCE NEEDS TO EXECUTE SOME OTHER AEROBICALLY CHALLENGING ACTIVITIES SUCH AS JOGGING, RUNNING, SWIMMING.
• FOR CARDIO: Cardio is changeable since any activity that makes your heart rate up counts. Dancing, running, walking, jogging, and cycling are some of the wide variety of activities you may choose. Having more than one cardio activity helps reduce boredom. • FOR STRENGTH TRAINING: Strength training workouts can also offer a variety of exercises. It includes any exercise using resistance like dumbbells, barbells, machines, and many others to work your muscles. You may also use your body as a resistance tool. You may change the type of your strength workout depending on your goal.
PART OF AN EXERCISE PROGRAM THREE COMPONENTS OF EXERCISE WORKOUTS:  A WARM-UP Is essential prior to the actual workload as it prepares the body for more strenuous activity. It increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation. According to research, the warmer the body and muscle, the higher the muscular output. A good warm-up also prepares the heart, muscles, and joints for the next activity by decreasing joint stiffness and increasing nerve impulses.  EXERCISE LOAD OR WORKOUT LOAD Is the program activity that would stimulate beneficial adaptation when performed regularly.  COOL-DOWN Is essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual recovery. Cooling down may be most vital for competitive endurance athletes, like marathoners, because it helps regulate blood flow.
• WARM-UP - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter weights. • CONDITIONING -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities. • COOL-DOWN - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter weights. • STRETCHING - At least 10 minutes of stretching exercises performed after the warm up or cool-down phase. NOTE: FOR A BEGINNER AT LEAST 15 TO 30-MINUTE EXERCISE LOAD.
FACTORS INFLUENCING SETTING- UP FITNESS GOALS •AGE •FITNESS LEVEL •PERSONAL PREFERENCES
ACTIVITY 2: LET’S DRAFT A PFP • CREATE A DRAFT OF A 1 WEEK PERSONAL FITNESS PROGRAM BASED ON YOUR CURRENT FITNESS LEVEL APPLYING THE DISCUSSED FITT PRINCIPLES AND THE PRINCIPLES OF EXERCISE TRAINING. • USE A 1-WHOLE SHEET OF PAPER FOR YOUR PFP DRAFT.
QUARTER 2: PROJECT/OUTPUT •CREATE A 2 WEEKS PERSONAL FITNESS PROGRAM BASED ON YOUR CURRENT FITNESS LEVEL APPLYING THE DISCUSSED FITT PRINCIPLES AND THE PRINCIPLES OF EXERCISE TRAINING. USE A SHORT BOND PAPER, ONE BOND PAPER FOR EACH WEEK PROVIDE A COVER WITH A PICTURE OF YOU USING A SHORT FOLDER. DEADLINE OF SUBMISSION IS ON SEPTEMBER 13, 2024

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physical education.11 ppt quarter 1.pptx

  • 1.
    HEALTH OPTIMIZING PHYSICAL EDUCATIONH.O.P.E 1 QUARTER 1: LESSON 1:
  • 2.
    LEARNING COMPETENCY •SELF-ASSESSES HEALTH-RELATEDFITNESS (HRF), STATUS, BARRIERS TO PHYSICAL ACTIVITY ASSESSMENT PARTICIPATION AND ONE’S DIET (PEH11FH-IG-I-6)
  • 3.
    LEARNING OBJECTIVES • IDENTIFYDIFFERENT SKILLS AND HEALTH-RELATED FITNESS COMPONENTS, • DISCUSS THE DIFFERENT SKILLS AND HEALTH-RELATED FITNESS COMPONENTS, • DEMONSTRATE UNDERSTANDING OF THE SKILLS & HEALTH-RELATED FITNESS COMPONENTS, • APPRECIATE THE IMPORTANCE OF KNOWING/LEARNING THE DIFFERENT HRF COMPONENTS IN PARTICIPATING PHYSICAL ACTIVITIES.
  • 4.
    TOPIC: PHYSICAL FITNESS, ACTIVITY,EXERCISE, SKILLS AND HEALTH-RELATED FITNESS COMPONENTS
  • 5.
    ACTIVITY 1: LET’SCHECK YOUR KNOWLEDGE! DIRECTIONS: GET A ¼ SHEET OF PAPER AND ANSWER THE FOLLOWING QUESTIONS COMPREHENSIVELY. WRITE THE LETTER OF THE CORRECT ANSWER. 1. IT IS THE ABILITY OF THE HEART, LUNGS, BLOOD VESSELS, AND BLOOD TO WORK EFFICIENTLY AND TO SUPPLY THE BODY WITH OXYGEN. A. BODY COMPOSITION B. CARDIOVASCULAR ENDURANCE C. FLEXIBILITY 2. IT IS THE ABILITY TO CHANGE BODY POSITIONS QUICKLY AND KEEP THE BODY UNDER CONTROL WHEN MOVING. A. AGILITY B. BALANCE C. COORDINATION
  • 6.
    3. IT ISTHE ABILITY TO COMBINE STRENGTH WITH SPEED WHILE MOVING. A. POWER B. SPEED C. REACTION TIME 4. IT IS THE ABILITY OF MUSCLES TO LIFT A HEAVY WEIGHT OR EXERT A LOT OF FORCE ONE TIME. A. CARDIOVASCULAR ENDURANCE B. MUSCULAR ENDURANCE C. MUSCULAR STRENGTH 5. IT IS THE COMBINATION OF ALL THE TISSUES THAT MAKE UP THE BODY SUCH AS BONES, MUSCLES, ORGANS AND BODY FAT. A. AGILITY B. BODY COMPOSITION C. FLEXIBILITY
  • 7.
    6. IT ISTHE ABILITY OF THE BODY IN A STEADY POSITION WHILE STANDING AND MOVING. A. BALANCE B. COORDINATION C. POWER 7. IT IS THE ABILITY TO MOVE ALL OR PART OF THE BODY QUICKLY. A. MUSCULAR STRENGTH B. REACTION TIME C. SPEED 8. IT IS THE ABILITY TO USE MUSCLES FOR A LONG PERIOD OF TIME WITHOUT TIRING A. BODY COMPOSITION B. CARDIOVASCULAR ENDURANCE C. MUSCULAR ENDURANCE
  • 8.
    9. IT ISTHE ABILITY TO USE YOUR JOINTS FULLY THROUGH A WIDE RANGE OF MOTION. A. AGILITY B. BALANCE C. FLEXIBILITY 10. IT IS THE ABILITY OF BODY PARTS TO WORK TOGETHER WHEN YOU PERFORM AN ACTIVITY. A. COORDINATION B. POWER C. SPEED 11. IT REFERS TO THE SOUNDNESS OF THE HEART AND LUNGS WHICH CONTRIBUTES TO THE ABILITY TO RESIST DISEASE. A. ENDURANCE B. ORGANIC VIGOR C. SPEED
  • 9.
    12. IT ISTHE CAPACITY TO SUSTAIN THE APPLICATION OF FORCE WITHOUT YIELDING OR BREAKING; THE ABILITY OF THE MUSCLES TO EXERT EFFORTS AGAINST RESISTANCE. A. FLEXIBILITY B. POWER C. STRENGTH 13. IT IS THE ABILITY TO SUSTAIN LONG CONTINUED CONTRACTIONS WHERE A NUMBER OF MUSCLE GROUPS ARE USED; THE CAPACITY TO BEAR OR LAST LONG IN A CERTAIN TASK WITHOUT UNDUE FATIGUE. A. ENDURANCE B. ORGANIC VIGOR C. STRENGTH
  • 10.
    14. IT ISTHE ABILITY TO CONTROL ORGANIC EQUIPMENT NEURO-MUSCULARLY; A STATE OF EQUILIBRIUM. A. AGILITY B. BALANCE C. COORDINATION 15. IT IS THE ABILITY OF THE MUSCLES TO RELEASE MAXIMUM FORCE IN THE SHORTEST PERIOD OF TIME. A. FLEXIBILITY B. POWER C. STRENGTH
  • 11.
    PHYSICAL FITNESS • APERSON WHO IS FREE FROM ILLNESS AND CAN DO PHYSICAL OR SPORTS ACTIVITIES AND STILL HAS AN EXTRA ENERGY TO DO MORE ACTIVITIES IS CONSIDERED TO BE PHYSICALLY FIT. • A COMBINATION OF HEALTH FITNESS AND BODY FITNESS.
  • 12.
    PHYSICAL ACTIVITY • INVOLVESANY BODILY MOVEMENT CAUSED BY MUSCULAR CONTRACTIONS THAT RESULT IN THE EXPENDITURE OF ENERGY. • IT IS USUALLY CLASSIFIED ACCORDING TO ITS PURPOSE SUCH AS OCCUPATIONAL, TRANSPORT-RELATED, HOUSEHOLD, AND RECREATIONAL.
  • 13.
    EXERCISE •IS A PLANNEDPROGRAM OF PHYSICAL ACTIVITIES USUALLY DESIGNED TO IMPROVE PHYSICAL FITNESS WITH THE PURPOSE OF INCREASING PHYSICAL FITNESS LEVEL.
  • 14.
    HEALTH-RELATED FITNESS • PRIMARILYASSOCIATED WITH DISEASE PREVENTION AND FUNCTIONAL HEALTH. PARTICIPATING IN REGULAR HEALTH-RELATED FITNESS ACTIVITIES HELPS YOU CONTROL YOUR WEIGHT, PREVENTS DISEASES AND ILLNESS, IMPROVES MOOD, BOOSTS ENERGY AND PROMOTES BETTER SLEEP.
  • 15.
    QUIZ #1: EXPLAIN THEFOLLOWING. USE A ½ SHEET OF PAPER (CROSSWISE) AS YOUR ANSWER SHEET 1. WHAT IS PHYSICAL FITNESS? 2. WHAT IS PHYSICAL ACTIVITY? 3. WHAT IS PHYSICAL EXERCISE? 4. WHAT IS HEALTH-RELATED FITNESS? 5. WHY HEALTH-RELATED FITNESS IS CALLED AS FUNCTIONAL HEALTH?
  • 16.
    HEALTH-RELATED FITNESS COMPONENTS •BODY COMPOSITION – THE COMBINATION OF ALL THE TISSUES THAT MAKE UP THE BODY SUCH AS BONES, MUSCLES, ORGANS AND BODY FAT TISSUE. ACTIVITY TEST: WAIST CIRCUMFERENCE, BMI • CARDIOVASCULAR ENDURANCE – THE ABILITY OF THE HEART, LUNGS, BLOOD VESSELS, AND BLOOD TO WORK EFFICIENTLY AND TO SUPPLY THE BODY WITH OXYGEN. ACTIVITY TEST: RUNNING, JOGGING, ETC.
  • 17.
    • FLEXIBILITY –THE ABILITY TO USE YOUR JOINTS FULLY THROUGH A WIDE RANGE OF MOTION. ACTIVITY TEST: SIT & REACH, TRUNK FORWARD FLEXION • MUSCULAR ENDURANCE – THE ABILITY TO USE THE MUSCLES FOR A LONG PERIOD OF TIME WITHOUT TIRING. ACTIVITY TEST: ABDOMINAL CURL-UPS, PUSH-UPS • MUSCULAR STRENGTH – THE ABILITY OF THE MUSCLES TO LIFT A HEAVY WEIGHT OR EXERT A LOT OF FORCE ONE TIME. ACTIVITY TEST: WEIGHT LIFTING
  • 18.
    SKILLS-RELATED FITNESS •CONSIST OFFITNESS COMPONENTS THAT ARE IMPORTANT TO SUCCESS IN SKILLFUL ACTIVITIES AND ATHLETIC EVENTS.
  • 19.
    SKILLS-RELATED FITNESS COMPONENTS •AGILITY – THE ABILITY TO CHANGE BODY POSITIONS QUICKLY AND KEEP THE BODY UNDER CONTROL WHEN MOVING. • BALANCE – THE ABILITY TO KEEP THE BODY IN A STEADY POSITION WHILE STANDING AND MOVING. • COORDINATION – THE ABILITY OF THE BODY PARTS TO WORK TOGETHER WHEN PERFORMING AN ACTIVITY. • POWER – THE ABILITY TO COMBINE STRENGTH WITH SPEED WHILE MOVING.
  • 20.
    •REACTION TIME –THE ABILITY TO MOVE QUICKLY ONCE A SIGNAL TO START MOVING IS RECEIVED. •SPEED – THE ABILITY TO MOVE ALL OR A PART OF THE BODY QUICKLY.
  • 21.
    IMPORTANCE OF ANACTIVE 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; • INCREASE THE EFFICIENCY OF LUNGS AND THE HEART; • INCREASE MUSCLE STRENGTH AND ENDURANCE; • PROTECTS FROM MUSCULOSKELETAL PROBLEMS SUCH AS “LOW” BACK PAIN; • POSSIBLY DELAYS THE AGING PROCESS; • REDUCES THE RISK OF CARDIOVASCULAR DISEASES SUCH AS CORONARY ARTERY DISEASE AND STROKE; • PROMOTES HEALTHY CHOLESTEROL LEVEL;
  • 22.
    • HELPS REGULATEBLOOD PRESSURE; • DECREASES RISK OF TYPE 2 DIABETES; • REDUCES THE RISK OF BREAST AND COLON CANCER; • IMPROVES CONTROL OVER ANXIETY AND DEPRESSION; AND • BUILD SELF-ESTEEM AND SOCIAL INTERACTION.
  • 23.
    TYPES OF EXERCISECAN BE PERFORMED TO DERIVE THESE HEALTH BENEFITS • AEROBIC EXERCISE EXAMPLES: SWIMMING, BIKING, RUNNING, AND DANCING • RESISTANCE EXERCISE EXAMPLES: TRX (TOTAL RESISTANCE EXERCISES), THERA-BAND, AND RESISTANCE MACHINE • STRETCHING EXERCISE EXAMPLES: STATIC STRETCHING, DYNAMIC STRETCHING
  • 26.
    QUIZ #1: TEST I:MULTIPLE-CHOICE DIRECTIONS: READ EACH QUESTION CAREFULLY AND WRITE THE LETTER OF THE CORRECT ANSWER IN A ½ SHEET OF PAPER (CROSSWISE). 1. IT MAKES UP THE BODY SUCH AS BONES, MUSCLES, ORGANS AND BODY FAT TISSUES THAT FEATURES YOUR BODY TYPE. A. FLEXIBILITY B. CARDIOVASCULAR C. BODY COMPOSITION D. MUSCULAR STRENGTH
  • 27.
    2. EFFICIENT SUPPLYOF OXYGEN TO MUSCLES CAN HELP IT TO PERFORM WELL AND MAY LAST LONG DURING PHYSICAL ACTIVITY. WHICH ONE OF THE CHOICES HELPS IT POSSIBLE? A. BODY COMPOSITION B. CARDIOVASCULAR ENDURANCE C. FLEXIBILITY D. COORDINATION 3. LIFTING A HEAVY WEIGHT OR EVEN PERFORMING PUSH-UPS REPEATEDLY. IS AN INDICATION THAT YOU HAVE A GOOD_______ A. CARDIOVASCULAR ENDURANCE B. MUSCULAR ENDURANCE C. MUSCULAR STRENGTH D. FLEXIBILITY
  • 28.
    4. IT ISTHE ABILITY TO USE MUSCLES FOR A LONG PERIOD OF TIME WITHOUT TIRING A. BODY COMPOSITION B. CARDIOVASCULAR ENDURANCE C. MUSCULAR ENDURANCE D. MUSCULAR STRENGTH 5. IF THIS COMPONENT OF HEALTH-RELATED FITNESS IS IN A GOOD STATUS A PERSON CAN AVOID ACCIDENTAL SPRAIN OR EVEN STRAIN INJURIES. A. AGILITY B. BALANCE C. FLEXIBILITY D. POWER
  • 29.
    6. THE ABILITYTO CHANGE BODY POSITIONS QUICKLY AND KEEP THE BODY UNDER CONTROL WHEN MOVING. A. SPEED B. AGILITY C. POWER D. COORDINATION 7. THE ABILITY OF THE BODY PARTS TO WORK TOGETHER WHEN PERFORMING AN ACTIVITY. A. BALANCE B. SPEED C. AGILITY D. COORDINATION 8. THE ABILITY TO MOVE QUICKLY ONCE A SIGNAL TO START MOVING IS RECEIVED. A. SPEED B. POWER C. REACTION TIME D. BALANCE 9. THE ABILITY TO MOVE ALL OR A PART OF THE BODY QUICKLY. A. AGILITY B. POWER C. SPEED D. FLEXIBILITY 10. THE ABILITY TO COMBINE STRENGTH WITH SPEED WHILE MOVING. A. POWER B. AGILITY C. SPEED D. STRENGTH
  • 30.
    TEST II: ENUMERATION DIRECTIONS:FOR TEST ITEM NUMBER11-15 GIVE AT LEAST 5 IMPORTANCE OF HAVING AN ACTIVE LIFESTYLE.
  • 31.
  • 32.
    THE SELF-ASSESSMENT ACTIVITY LEARNINGOBJECTIVES: At the end of the activity, the students are expected to; 1. Undergo/Perform a series of self-assessment activity for health-related fitness components. 2. Evaluate/Assess health-related fitness components through a series of self-assessing activity.
  • 33.
    WARM-UP & COOLDOWN • WARM-UP GRADUALLY REVS UP YOUR CARDIOVASCULAR SYSTEM BY RAISING YOUR BODY TEMPERATURE AND INCREASING BLOOD FLOW TO YOUR MUSCLES. WARMING UP MAY ALSO HELP REDUCE MUSCLE SORENESS AND LESSEN YOUR RISK OF INJURY. • COOLING DOWN AFTER YOU WORKOUT/EXERCISE ALLOWS FOR A GRADUAL RECOVERY OF PRE-EXERCISE HEART RATE AND BLOOD PRESSURE.
  • 34.
    BMI & WAISTTO HIP CIRCUMFERENCE ASSESSMENT (BODY COMPOSITION) ACTIVITIES: DIRECTIONS: THE STUDENTS WILL BE GOING TO GET THEIR WEIGHT AND HEIGHT MEASUREMENT AS WELL AS THE MEASUREMENT OF WAIST AND HIP.
  • 37.
  • 38.
    MUSCULAR ENDURANCE &STRENGTH ASSESSMENT MUSCULAR ENDURANCE ACTIVITY: • STATIC 90 DEGREE PUSH-UP HOLD POSITION (MEN) • PLANK POSITION (WOMEN) MUSCULAR STRENGTH ACTIVITY: * DYNAMIC PUSH-UPS & CURL-UPS
  • 42.
    SCORING TABLE FORMUSCULAR STRENGTH (DYNAMIC PUSH-UP) SCORE STANDARD INTERPRETATION 5 33 AND ABOVE EXCELLENT 4 25-32 VERY GOOD 3 17-24 GOOD 2 9-16 FAIR 1 1-8 NEEDS IMPROVEMENT 0 CANNOT EXECUTE POOR
  • 43.
    SCORING TABLE FORPUSH-UP PUSH-UP (STATIC) ME SCORE INTERPRETATION STANDARD 0 POOR 4 SEC. BELOW 1 NEEDS IMPROVEMENT 5-19 SEC. REC. TIME 2 FAIR 20-29 SEC. REC. TIME 3 GOOD 30-44 SEC. REC. TIME 4 VERY GOOD 45-60 SEC. REC. TIME 5 EXCELLENT 1:30 SEC. ABOVE
  • 46.
    SCORING TABLE FORCURL-UP (MS) SCORE INTERPRETATION STANDARD 0 POOR CANNOT EXECUTE 1 NEEDS IMPROVEMENT 14 BELOW REPS. MADE 2 FAIR 15-20 REPS MADE 3 GOOD 21-25 REPS MADE 4 VERY GOOD 26-30 REPS MADE 5 EXCELLENT 31 ABOVE
  • 47.
    FLEXIBILITY ASSESSMENT SIT &REACH AND ZIPPER TEST ACTIVITY
  • 49.
    SCORING IN HRFTEST/ASSESSMENT ZIPPER TEST (L-H & R-H) SCORE STANDARD INTERPRETATION 5 Fingers overlapped by 6 cm. and above EXCELLENT 4 Overlapped by 4-5.9 cm. VERY GOOD 3 Overlapped by 2-3.9 cm. GOOD 2 Overlapped by 0.1-1.9 cm. FAIR 1 Just touched the fingers NEEDS IMPROVEMENT 0 Gap of 0.1 or wider POOR
  • 52.
    SIT AND REACH ScoreStandard Interpretation 5 70 cm. and above Excellent 4 60 – 69 cm. Very Good 3 50 – 59 cm. Good 2 40 – 49 cm. Fair 1 30 – 39 cm. Needs Improvements 0 29 cm. and below Poor
  • 53.
    QUARTER 2 •LESSON 1& 2: BARRIERS TO PHYSICAL ACTIVITIES, EATING HABITS, AND THE FACTORS INFLUENCING EATING HABITS.
  • 54.
    LEARNING OBJECTIVES THE LEARNERSARE EXPECTED TO; • ENUMERATE BARRIERS TO PHYSICAL ACTIVITIES AND EATING HABITS • DISCUSS DIFFERENT TYPES OF EATING HABITS AND THE FACTORS INFLUENCING ONE’S EATING HABIT. • CREATE A COUNTER COMMITMENT FORM IN ADDRESSING BARRIERS TO PHYSICAL ACTIVITIES AND THE FACTORS INFLUENCING ONES’ EATING HABIT, • VALUE THE IMPORTANCE OF REGULAR PHYSICAL ACTIVITY PARTICIPATION IN MAINTAINING ONES’ HEALTH-RELATED FITNESS STATUS AND DIET.
  • 55.
    MAIN TOPICS •BARRIERS TOPHYSICAL ACTIVITY •EATING HABITS •FACTORS INFLUENCING EATING HABIT
  • 56.
    WHAT ARE YOURTHOUGHTS? •Why exercising or being physically active So important? •How long do we need to exercise in a day? •What type of exercise do we need to perform? •What do you think are the things most likely hinders us in being physically active?
  • 57.
    HOW MUCH OFPHYSICAL ACTIVITY IS RECOMMENDED?  IN A 24-HOUR DAY, CHILDREN 5-17 YEARS Should do at least an average of 60 minutes per day of moderate- to-vigorous intensity, mostly aerobic physical activity (jogging, bicycling, running, brisk walking, and many more) across the week. Should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week. Should limit the amount of time spent being sedentary, particularly the amount of recreational screen time.
  • 58.
     ADULTS AGED18-64 YEARS Should do at least 150-300 minutes of moderate-intensity aerobic physical activity in a day. At least 75-150 minutes of vigorous intensity aerobic physical activity; or an equivalent combination of moderate-and-vigorous intensity activity throughout the week. Should also do muscle-strengthening activities (push-ups, curl-ups, etc.) At moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits. HTTPS://WWW.WHO.INT/NEWS-ROOM/FACT-SHEETS/DETAIL/PHYSICAL-ACTIVITY
  • 59.
     BENEFITS OFPHYSICAL ACTIVITY PARTICIPATION Physical activity has significant health benefits for heart, body and mind, Contributes to preventing and managing noncommunicable diseases, cancer and diabetes, Reduces symptoms of depression and anxiety, Enhances thinking, learning, and judgement skills, Ensures healthy growth and development in young people, Improves overall well-being. HTTPS://WWW.WHO.INT/NEWS-ROOM/FACT-SHEETS/DETAIL/PHYSICAL-ACTIVITY
  • 60.
    BARRIERS TO PHYSICALACTIVITY  PERSONAL BARRIERS  Insufficient time to exercise  inconvenience of exercise  Lack of self-motivation  Non-enjoyment of exercise  Boredom with exercise
  • 61.
     Lack ofconfidence in their ability to be physically active  Fear of being injured or having been injured recently  Lack of self-management skills, such as the ability to set personal goal, monitor progress, or reward progress towards such goals  Lack of encouragement, support, or companionship from family and friends  Partner issues
  • 62.
     ENVIRONMENTAL BARRIERS Accessibility of walking paths, cycling trails, and recreational facilities  Traffic  Availability of public transportation  Crime  Pollution
  • 63.
     SOCIAL BARRIERS Support from the family and friends  Community spirit HTTPS://WWW.PHYSIO-PEDIA.COM
  • 64.
    SUGGESTIONS FOR OVERCOMINGPHYSICAL ACTIVITY BARRIERS LACK OF SKILL • SELECT ACTIVITIES REQUIRING NO NEW SKILLS, SUCH AS WALKING, CLIMBING STAIRS, OR JOGGING. • EXERCISE WITH FRIENDS WHO ARE AT THE SAME SKILL LEVEL AS YOU ARE. • FIND A FRIEND WHO IS WILLING TO TEACH YOU SOME NEW SKILLS. LACK OF RESOURCES • SELECT ACTIVITIES THAT REQUIRE MINIMAL FACILITIES OR EQUIPMENT, SUCH AS WALKING, JOGGING, JUMPING ROPE, OR CALISTHENICS. • IDENTIFY INEXPENSIVE, CONVENIENT RESOURCES AVAILABLE IN YOUR COMMUNITY (E.G., COMMUNITY EDUCATION PROGRAMS, PARK AND RECREATION PROGRAMS, WORKSITE PROGRAMS).
  • 65.
    WEATHER CONDITIONS • DEVELOPA SET OF REGULAR ACTIVITIES THAT ARE ALWAYS AVAILABLE REGARDLESS OF WEATHER (E.G., INDOOR CYCLING, AEROBIC DANCE, INDOOR SWIMMING, CALISTHENICS, STAIR CLIMBING, ROPE SKIPPING, MALL WALKING, DANCING, GYMNASIUM GAMES). • LOOK ON OUTDOOR ACTIVITIES THAT DEPEND ON WEATHER CONDITIONS (E.G., CROSS-COUNTRY SKIING, SNOWSHOEING, SKATING, OUTDOOR SWIMMING, OUTDOOR TENNIS) AS “BONUSES”—EXTRA ACTIVITIES POSSIBLE WHEN WEATHER AND CIRCUMSTANCES PERMIT.
  • 66.
    TRAVEL • PUT AJUMP ROPE IN YOUR SUITCASE AND JUMP ROPE. • WALK THE HALLS AND CLIMB THE STAIRS IN HOTELS. • STAY IN PLACES WITH SWIMMING POOLS OR EXERCISE FACILITIES. • DURING GAS STATION STOPS, TAKE EXERCISE BREAKS. • BRING YOUR FAVOURITE MUSIC THAT MOTIVATES YOU.
  • 67.
    FAMILY INVOLVEMENT • EXERCISEWITH YOUR BROTHER OR SISTER WHEN BABYSITTING (E.G., GO FOR A WALK TOGETHER, PLAY TAG OR OTHER RUNNING GAMES, GET AN AEROBIC DANCE DVD FOR KIDS AND EXERCISE TOGETHER). YOU CAN SPEND TIME TOGETHER AND STILL GET YOUR EXERCISE. • FIND WAYS TO BE ACTIVE AROUND YOUR HOME WITH OTHERS (E.G., SHOOT HOOPS ON THE DRIVEWAY, PLAY TENNIS AT A NEARBY TENNIS COURT, GO FOR A BICYCLE RIDE WITH A FRIEND, PLAY WITH SIBLINGS, DO HOUSEHOLD CHORES SUCH AS MOWING THE LAWN). • BECOME MORE PHYSICALLY ACTIVE?
  • 68.
  • 69.
    EATING HABITS •DEFINED AS“CONSCIOUS, COLLECTIVE, AND REPETITIVE BEHAVIORS, WHICH LEAD PEOPLE TO SELECT, CONSUME, AND USE CERTAIN FOODS OR DIETS.
  • 70.
    FUEL EATING • EATINGFOOD THAT SUPPORT YOUR BODY AND ITS NEEDS. • CLEAN EATING • EATING REAL, WHOLE, NATURAL, MINIMALLY PROCESSED FOODS THAT PROVIDE YOU WITH ENERGY AND NOURISHMENT AND FEEL GOOD IN YOUR BODY. HTTP://CLEANANDDELICIOUS.COM
  • 71.
    FUN EATING • EATINGANY FOODS THAT YOU LOVE TO EAT THAT DON’T NECESSARILY GIVE YOU ANYTHING BACK. • THE RULE OF FUN EATING IS THAT YOU MUST ENJOY EACH BITE. HTTP://CLEANANDDELICIOUS.COM
  • 72.
    FOG EATING • ANYTIMEYOU EAT WITHOUT AWARENESS. • EATING SNACKS WHILE HAVING LUNCH • IT’S AN UNCONSCIOUS MUNCH THAT WE ARE NOT EVEN AWARE WE ARE DOING. HTTP://CLEANANDDELICIOUS.COM
  • 73.
    STORM EATING • ABINGE EATING OR EATING OUT OF CONTROL • YOU CAN’T STOP YOURSELF • LETTING OURSELVES GET TOO HUNGRY • EATING AS A SOURCE OF STRESS RELIEVER • IT’S DONE IN PRIVATE OR IN HIDING HTTP://CLEANANDDELICIOUS.COM
  • 74.
    QUESTION!!! •In instance youhave already know/aware about your eating habit/style of eating. What would be the factors you considered that truly influenced you of why you have that style of eating?
  • 75.
    FACTORS INFLUENCING ONE’SEATING HABITS a) INDIVIDUAL PREFERENCES EVERY INDIVIDUAL HAS UNIQUE LIKES AND DISLIKES CONCERNING FOODS. THESE PREFERENCE DEVELOP OVER TIME, AND ARE INFLUENCED BY PERSONAL EXPERIENCES SUCH AS ENCOURAGEMENT TO EAT, EXPOSURE TO A FOOD, FAMILY CUSTOMS AND RITUALS, ADVERTISING, AND PERSONAL VALUES.
  • 76.
    B) CULTURAL INFLUENCES ACULTURAL GROUP PROVIDES GUIDELINES REGARDING ACCEPTABLE FOODS, FOOD COMBINATIONS, EATING PATTERNS, AND EATING BEHAVIORS. COMPLIANCE WITH THESE GUIDELINES CREATES A SENSE OF IDENTITY AND BELONGING FOR THE INDIVIDUAL.
  • 77.
    C) SOCIAL INFLUENCES MEMBERSOF A SOCIAL GROUP DEPEND ON EACH OTHER, SHARE A COMMON CULTURE, AND INFLUENCE EACH OTHER’S BEHAVIORS AND VALUES. A PERSON’S MEMBERSHIP IN PARTICULAR PEER, WORK, OR COMMUNITY GROUPS IMPACTS FOOD BEHAVIORS.
  • 78.
    D) RELIGIOUS INFLUENCES RELIGIOUSPROSCRIPTIONS RANGE FROM A FEW TO MANY, FROM RELAXED TO HIGHLY RESTRICTIVE. THIS WILL AFFECT A FOLLOWER’S FOOD CHOICES AND BEHAVIORS.
  • 79.
    E) ECONOMIC INFLUENCES MONEY,VALUES, AND COSTUMER SKILLS AFFECT WHAT A PERSON PURCHASES. THE PRICE OF A FOOD, HOWEVER, IS NOT AN INDICATORS OF ITS NUTRITIONAL VALUE. COST IS A COMPLEX COMBINATION OF A FOODS AVAILABILITY, STATUS, AND DEMAND.
  • 80.
    ACTIVITY # 3:“MY PHYSICAL ENGAGEMENT OATH” DIRECTIONS: CREATE A TABLE OF COMMITMENT OF HOW ARE YOU GOING TO COUNTER THE DIFFERENT BARRIERS TO PHYSICAL ACTIVITY AND FACTORS THAT INFLUENCES HEALTHY EATING HABITS. COPY THE TEMPLATE PROVIDED.
  • 81.
    Barriers to physical activity &Eating Habit Solution for common barriers to an active lifestyle and type of Eating Habit
  • 82.
    ASSESSMENT DIRECTIONS: READ THEINSTRUCTION OF EACH TEST ITEMS, AND ANSWERS THE FOLLOWING QUESTIONS. PROVIDE A ¼ SHEET OF PAPER FOR YOUR ANSWERS. TEST-I : ENUMERATION A. (1-6) GIVE AT LEAST 6 BARRIERS IN ENGAGING PHYSICAL ACTIVITIES. B. (1-4) GIVE THE TYPES OF EATING HABIT. C. (1-5) GIVE THE 5 FACTORS THAT INFLUENCES EATING HABITS.
  • 83.
    LESSON 2-3: FITT PRINCIPLESAND TRAINING PRINCIPLES
  • 84.
    LEARNING COMPETENCY •SETS FREQUENCYINTENSITY TIME TYPE (FITT) GOALS BASED ON TRAINING PRINCIPLES TO ACHIEVE AND/OR MAINTAIN HEALTH-RELATED FITNESS (HRF) PEH11FH-II-J-7
  • 85.
    LEARNING OBJECTIVES • IDENTIFYFITT PRINCIPLES AND THE PRINCIPLES OF EXERCISE • DISCUSS FREQUENCY, INTENSITY, TIME, TYPE (FITT) PRINCIPLES AND THE PRINCIPLES OF TRAINING • CREATE AN EXERCISE PROGRAM BASED ON THE FITT PRINCIPLES AND THE PRINCIPLES OF TRAINING. • VALUE THE IMPORTANCE OF APPLYING THE PRINCIPLES IN CREATING AND ENGAGING PHYSICAL FITNESS PROGRAM.
  • 86.
    LET’S START!!! • IMPROVINGFITNESS IS A CRUCIAL GOAL FOR ACHIEVING OPTIMUM HEALTH. IF CAREFULLY PLANNED, PERFORMED, MONITORED, AND EVALUATED, POSITIVE HEALTH-RELATED OUTCOMES WILL BE ACHIEVED WHICH REDUCES RISKS OF ACQUIRING HEALTH PROBLEMS.
  • 87.
    ACTIVITY 1: WORDHUNT • DIRECTIONS: FIND TEN (10) WORDS RELATED TO HEALTH ON THE GRID. WORDS APPEAR STRAIGHT ACROSS, UP AND DOWN, DOWN AND UP, AND DIAGONALLY. WRITE YOUR ANSWER ON A SEPARATE SHEET.
  • 89.
  • 90.
    PRINCIPLE OF OVERLOAD •This principle pertains to doing “more than normal” for improvement to happen. • It means to boost our fitness, strength, or endurance. The workload is extended accordingly. • Applying these training principles will cause long-term adaptations, enabling the body to figure more efficiently to deal with higher levels of performance.
  • 91.
    • OVERLOADING WILLBE ACHIEVED BY FOLLOWING THE ACRONYM FITT: FREQUENCY: Increasing the number of times you train per week INTENSITY: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or increasing the load you're squatting with. TIME: Increasing the length of your training time for every session, for instance, cycling for 45 minutes rather than 30. TYPE: Increase the intensity of the training. For instance, progress from walking to running.
  • 92.
    PRINCIPLE OF PROGRESSION •To ensure that the results will still improve over time, the adapted workload should be continually increased. • A gradual and systematic increase within the workload over a period of time will lead to improvement in fitness without risk of injury. • If overload occurs and increases rapidly, it may lead to injury or muscle damage. If it increases slowly, improvement is unlikely. • For instance, the athlete who exercises vigorously only on weekends violates the principle of progression and may not see obvious fitness gains.
  • 93.
    •The principle ofprogression also stresses the requirement for correct rest and recovery. Continual stress on the body and constant overload will lead to exhaustion and injury. You ought not to train hard all the time, as you'll risk overtraining and a decrease in fitness.
  • 94.
    PRINCIPLE OF SPECIFICITY •We have all heard the phrase, “Practice makes perfect." Well, this is often the principle of specificity in action. • This principle simply states that exercising a specific piece or component of the body primarily develops that part. • The principle of specificity implies that to become better at a selected exercise or skill, you need to perform that exercise or skill. • For example, a cyclist should be trained in cycling and a runner should be trained in running. • Use the acceptable sort of exercise that directly improves your target
  • 95.
    PRINCIPLE OF INDIVIDUALITY •Statesthat no two persons are the same and their rate of adaptation to the same workload differs. •Emphasizes the need to create an exercise program that is individual-specific. •It is therefore essential that the exercise program cater to these individual needs and preferences.
  • 96.
    PRINCIPLE OF REVERSIBILITY •Development of muscles will happen if regular movement and execution are completed. • If activity ceases, it will be reversed. • This shows that benefits and changes achieved from overload will last as long as training is continuous. On the flip side, this also implies that the detraining effect will be reversed once training is resumed. • Extended rest periods reduce fitness and therefore the physiological effects diminish over time which throws the body back to its pre- training condition. • Note: the effect of training will be lost if the training is discontinued.
  • 97.
    FITT PRINCIPLES • ISAN ACRONYM FOR FREQUENCY, INTENSITY, TIME, AND TYPE. • THE KEY FACTORS IN DESIGNING AN EXERCISE PROGRAM THAT WILL ADDRESS THE CURRENT FITNESS LEVEL.
  • 98.
    FREQUENCY • REFERS TOAS THE NUMBER OF SESSIONS IN A WEEK. • DEPENDS ON THE CURRENT FITNESS LEVEL AND THE TYPE OF ACTIVITY PERFORMED. • CONSEQUENTLY, BEGINNERS SHOULD EXERCISE LESS FREQUENTLY AS COMPARED TO ATHLETES. • AS FITNESS LEVEL INCREASES, THE INDIVIDUAL CAN INCREASE THE NUMBER OF SESSION GRADUALLY.
  • 99.
    • American collegeof sports medicine sets exercise guidelines to provide a place to start figuring out how often to work out: • For Cardio: include your goal, guidelines recommend moderate exercise five or more days every week or intense cardio three days every week to improve your health. If your goal is to lose weight, you'll need to work often up to six or more days a week. • For Strength Training: the suggested frequency is two to three non- consecutive days a week, it should be one to two days between sessions. If you are doing a split routine, like the upper body at some point and lower body subsequent, your workouts are going to be more frequent than total body workouts.
  • 100.
    INTENSITY • DIFFICULTY LEVELOF THE EXERCISE OR WORK DEMAND/WORKOUT. • IT IS IMPORTANT TO SET A WORKLOAD THAT IS MORE CHALLENGING THAN WHAT ONE IS USED TO. • THIS FACTOR IS AFFECTED BY THE CURRENT FITNESS LEVEL AND THE TIME ALLOTTED TO AN EXERCISE SESSION.
  • 101.
    •For Cardio: forcardio, you will usually monitor intensity by heart rate or pulse rate. The recommendation for steady-state workouts is at a moderate intensity and for interval training, it should be done at a high intensity for a shorter period of time. •For Strength Training: monitoring the intensity of strength training involves a special set of parameters. The intensity depends on the workload you are doing, the amount of weight you lift, and the number of repetitions and sets. You can change the intensity based on your goals. For a beginner use a lighter weight and do fewer sets with high repetitions (two or three sets of 12 to 20 repetitions). If your goal is to develop muscle, do a higher number of sets with a moderate amount of repetitions (four sets of 10 to 12 reps each). If you want to create strength, use heavyweights to try to do more sets with fewer repetitions, for example, five sets of three repetitions each.
  • 102.
    HOW TO GETYOUR TARGET HEART RATE 1. GET THE MAXIMUM HEART RATE. MHR = 220 - ________ (YOUR AGE) MHR =____________ 2. DETERMINE THE HEART RATE RESERVE. MHR – ______________ (RESTING HEART RATE) HRR= _____________ 3. TAKE 60% AND 80% OF THE HRR a. 60% X HRR = _________ b. 80% X HRR = _________ 4. ADD EACH HRR TO THE RESTING HEART RATE (RHR) TO OBTAIN THE TARGET HEART RATE (THR) RANGE. a. 60% HRR ___ + ______ = ______ Beats Per Minute (THR) b. 80% HRR ___ + ______ = ______ Beats Per Minute (THR) NOTE: YOUR RESTING PULSE RATE IS THE NUMBER OF TIMES YOUR HEART BEATS PER MINUTE AFTER YOU ARE AT REST.
  • 103.
    TIME • Time isthe length of the physical activity. • Considering the other aspects of the F.I.T.T principle, the time differs depending on the health-related fitness component targeted.
  • 104.
    • FOR CARDIO:The suggested cardio exercise is 30 to 60 minutes but the duration of your workout depends on the type of exercise. For a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio, like going for a run, you may exercise for 30 minutes to an hour. If you're doing interval training and working at a high intensity, your workout should be shorter, around 20 minutes to a half- hour. • FOR STRENGTH TRAINING: How long you lift weights depends on the type of workout you're doing and on your schedule. For a total body workout, you may take up to an hour, but a split routine may take less time because you're working for fewer muscle groups.
  • 105.
    TYPE • TYPE REFERSTO THE DEFINITE PHYSICAL ACTIVITY SELECTED TO IMPROVE A COMPONENT OF HEALTH-RELATED FITNESS. • FOR EXAMPLE, A PERSON WHO WANTS TO IMPROVE THE ARM STRENGTH SHOULD EXERCISE THE TRICEPS AND BICEPS, WHILE AN INDIVIDUAL WHO WANTS TO IMPROVE AEROBIC ENDURANCE NEEDS TO EXECUTE SOME OTHER AEROBICALLY CHALLENGING ACTIVITIES SUCH AS JOGGING, RUNNING, SWIMMING.
  • 106.
    • FOR CARDIO:Cardio is changeable since any activity that makes your heart rate up counts. Dancing, running, walking, jogging, and cycling are some of the wide variety of activities you may choose. Having more than one cardio activity helps reduce boredom. • FOR STRENGTH TRAINING: Strength training workouts can also offer a variety of exercises. It includes any exercise using resistance like dumbbells, barbells, machines, and many others to work your muscles. You may also use your body as a resistance tool. You may change the type of your strength workout depending on your goal.
  • 107.
    PART OF ANEXERCISE PROGRAM THREE COMPONENTS OF EXERCISE WORKOUTS:  A WARM-UP Is essential prior to the actual workload as it prepares the body for more strenuous activity. It increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation. According to research, the warmer the body and muscle, the higher the muscular output. A good warm-up also prepares the heart, muscles, and joints for the next activity by decreasing joint stiffness and increasing nerve impulses.  EXERCISE LOAD OR WORKOUT LOAD Is the program activity that would stimulate beneficial adaptation when performed regularly.  COOL-DOWN Is essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual recovery. Cooling down may be most vital for competitive endurance athletes, like marathoners, because it helps regulate blood flow.
  • 108.
    • WARM-UP -At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter weights. • CONDITIONING -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities. • COOL-DOWN - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter weights. • STRETCHING - At least 10 minutes of stretching exercises performed after the warm up or cool-down phase. NOTE: FOR A BEGINNER AT LEAST 15 TO 30-MINUTE EXERCISE LOAD.
  • 109.
    FACTORS INFLUENCING SETTING- UPFITNESS GOALS •AGE •FITNESS LEVEL •PERSONAL PREFERENCES
  • 110.
    ACTIVITY 2: LET’SDRAFT A PFP • CREATE A DRAFT OF A 1 WEEK PERSONAL FITNESS PROGRAM BASED ON YOUR CURRENT FITNESS LEVEL APPLYING THE DISCUSSED FITT PRINCIPLES AND THE PRINCIPLES OF EXERCISE TRAINING. • USE A 1-WHOLE SHEET OF PAPER FOR YOUR PFP DRAFT.
  • 111.
    QUARTER 2: PROJECT/OUTPUT •CREATEA 2 WEEKS PERSONAL FITNESS PROGRAM BASED ON YOUR CURRENT FITNESS LEVEL APPLYING THE DISCUSSED FITT PRINCIPLES AND THE PRINCIPLES OF EXERCISE TRAINING. USE A SHORT BOND PAPER, ONE BOND PAPER FOR EACH WEEK PROVIDE A COVER WITH A PICTURE OF YOU USING A SHORT FOLDER. DEADLINE OF SUBMISSION IS ON SEPTEMBER 13, 2024