PEH 1st Semester Final Term PDF

SUBJECT STEM Society Reviewer | 1st Semester Final Term FORMS OF EXERCISE TRAINING ​ TRAINED INDIVIDUALS -​ They can exercise five to six times every AEROBIC EXERCISE...

SUBJECT STEM Society Reviewer | 1st Semester Final Term FORMS OF EXERCISE TRAINING ​ TRAINED INDIVIDUALS -​ They can exercise five to six times every AEROBIC EXERCISE week because their bodies can tolerate -​ Aerobic exercise is a physical activity that uses the workload without getting injured. your body’s large muscle groups, is rhythmic and -​ repetitive. It also increase your heart rate and PROGRAM FOR PERSON WITH CHRONIC ILLNESS how much oxygen your body uses. 1.​ People with these conditions should seek medical clearance before starting an exercise PRIMARY SOURCE OF ENERGY DURING AEROBIC program EXERCISE GENDER DIFFERENCE IN AEROBIC CAPACITY -​ The body will use day and carbohydrates as a 1.​ Men have higher capacity and strength than source of energy everytime. women -​ The use of protein may also occur as a result of 2.​ Men has greater muscle mass in men due to extreme exhaustion and heavy activity. their testosterone level which 10 times higher compared to women CORRECT AEROBIC EXERCISE INTENSITY 3.​ Absolute strength is sometimes faster in women compared to men. ​ MAXIMAL OXYGEN CONSUMPTION (V02) -​ Express exercise intensity in relation to RESISTANCE TRAINING maximal oxygen consumption -​ It involves the performance of physical -​ Maximal oxygen consumption reflects exercises that are designed to improve the function limit of a person to perform strength and endurance. It is often associated aerobic exercise. with the lifting of weights. ​ MAXIMAL HEART RATE -​ Maxinal heart rate method, the target AGE APPROPRIATENESS OF RESISTANCE TRAINING range is calculated by multiplying the RESISTANCE TRAINING SAFE FOR CHILDREN & appropriate percentages from table 3.2 ADOLESCENT? by the maximal heart rate -​ The musculoskeletal structures of children and -​ Tanaka Formula: MHR=208(age x 0.7) adolescents are susceptible to injuries if the workload is more than what their bodies can MEASURING THE LEVEL OF INTENSITY tolerate -​ Bones started to harden between ages 18-25. It ​ RATING OF PERCEIVED EXERTION is important that adolescents train within the -​ Studies show that this subjective rating allowable limits is strongly correlated to heart rate and doyher indicators of physical exertion. RESISTANCE TRAINING PRESCRIPTION Scores range between 6 (no exertion) to UNTRAINED INDIVIDUALS 20 (maximal exertion) -​ They must practice safety when starting a ​ TALK TEST resistance training program. the use of -​ An exercise is considered light when the barbelss and dumbbells are used in exercise individual can sing while performing the that are technique intensive activity -​ A novice leaner should start with low losf to -​ Moderate intensity - Result to light minimize the occursnce of delayed inset of sweats while being able to converse muscle soreness -​ Heavy Exercise - Results in a rapid breathing rate and would not able to talk EFFECTS OF RESISTANCE TRAINING ON WOMEN WOMEN GOING TO BULK UP IF THEY PERFORM AEROBIC EXERCISE PRESCRIPTION RESISTANCE TRAINING? -​ The chance of women bulking up is low because ​ UNTRAINED INDIVIDUALS their average testosterone level is lower than -​ It is not wise for Individuals spend one men hour everyday performing vigorous intensity exercise. FLEXIBILITY TRAINING -​ Furthermore, exercise on consecutive -​ Flexibility exercise stretches your muscles and days would be unsafe for untrained can help your body move and bend easier. individuals. SUBJECT STEM Society Reviewer | 1st Semester Final Term EFFECTS OF FLEXIBILITY TRAINING the cause why the lungs air sacs are -​ It changes normal movements patterns and being ruined posture at the same time. Moreover, it may also ​ NICOTINE lead to muscle imbalance -​ Nicotine makes the heartbeat fast, -​ Flexibility training improves movement brings light headedness and upsets the coordination. It also decreases some injuries stomach. It is also the main reason why and other pains cigarettes are additive ​ CARBON MONOXIDE DIFFERENT FLEXIBILITY EXERCISES -​ It is a poisonous substance chemical ​ PROPRIOCEPTIVE NEUROMUSCULAR from a burned cigarette that makes the FACILITATION heart do more work to supply sufficient -​ PNF stretching technique uses oxygen in the body. neuromuscular reflexes to help improve the range of motions KIND OF TOBACCO SMOKE -​ The athlete gets a static stretch from a ​ MAINSTREAM SMOKE physiotherapist for 30 seconds -​ COmmonly known as “ first hand smoke” is the smoke from a cigarette that is ​ STATIC STRETCHING both inhaled and exhaled -​ Recommended for beginners as it is ​ SECOND_HAND SMOKE much safer and easier to perform at the -​ It is known as the sidestream smoke. same time This is the most dangerous type of -​ Static stretching is also effective in smoking reducing muscle spasms or muscle ​ THID_HAND SMOKE cramps -​ Refers to cigarette offshoots that are attached to the smoker’s hair and clothing as well as various surfaces. This will remain in the environment even if the smoke is already gone. ALCOHOL -​ A liquid organic compound that affects normal body metabolism. Different kinds of alcohol are used as beverages and disinfectants in industries. More often than not, they develop a potbelly from accumulated fats in the abdomen. -​ TYPES OF ALCOHOL ​ ETHYL ALCOHOL -​ Use for alcoholic beverages formed from the fermentation of fruits or grains or cereals and is also known as grain alcohol MODIFIABLE RISK FACTORS OF LIFESTYLE DISEASES ​ METHYL ALCOHOL -​ Know as wood alcohol has poisonous SMOKING properties and is used as a denaturant -​ An act of inhaling and exhaling smoke from additive for ethanol industries burning plant, material, usually tobacco, into ​ ISOPROPYL ALCOHOL your lungs -​ Known as the rubbing alcohol, commonly used as disinfectant and solvent in WHY SMOKING IS HARMFUL? industries -​ Almost every organs in the body is damaged when a person's smokes. It weakens the body POOR DIETARY HABIT and leads to many diseases -​ IT occurs when a person does not follow the VARIOUS SUBSTANCE INCORPORATED IN CIGARETTE principles of good nutritions - adequacy, ​ TAR balance, and variety -​ A toxic substance which accumulates inside the respiratory system. It is also SUBJECT STEM Society Reviewer | 1st Semester Final Term SEDENTARY LIFESTYLE be treated with a proper diet. It has a -​ It occurs when an individual lacks the higher chance of developing into type 2 recommended level of regular physical activity diabetes VARIOUS DISEASES ASSOCIATED WITH UNHEALTHY ​ CHRONIC RESPIRATORY DISEASE LIFESTYLE -​ Commonly called pulmonary disease, it ​ CARDIOVASCULAR DISEASE occurs in the air paths and other parts -​ Refers to a disease of the heart and of the lungs. Symptoms include blood vessels that is the leading cause breathlessness, chronic cough and of death in the Philippines excessive mucus production. ​ CANCER -​ Group of diseases where cells can form FUEL FOR PERFORMANCE a tumor. Cancer is not contagious or caused by injuries or accidents SPORTS DRINKS, GELS, AND ENERGY BITES -​ -​ Gels, Energy Bites, or Sports Drink can be an MAJOR CATEGORIES OF CANCER effective way to supply the body with energy ​ CARCINOMA but they are not necessary. In any activity, -​ This is the most common of the major proper nutrition is important to an individual’s categories; an invasive malignant tumor. performance Ir includes cancers of the skin, breast, uterus, prostate, lungs, stomach, and PROPER NUTRITION FOR EXERCISE colon -​ Nutrition is the health branch that stresses the ​ SARCOMA importance of food for growth and -​ It is a supportive cancer, which includes development, as well as in lowering the chance muscle, bone, fat, blood vessels, and of acquiring diseases and illness cartilage cancers. ​ LYMPHOMA DEFINING NUTRIENTS -​ It arises in cells of the lymphatic or the -​ Nutrients are important food substances that immune system tissues and is help our body function properly. It provides characterized by abnormal production of energy and facilitates the growth and repair of white cells and decrease in resistance the cell. These nutrients could be classified into ​ LEUKEMIA macronutrients and micronutrients -​ A type of cancer found in blood and bone marrow and is caused by the rapid DIFFERENTIATING MACRO AND MICRONUTRIENTS production of abnormal white blood -​ Macronutrients: Such as carbohydrates, fats, cells proteins, and water are required by the body in ​ DIABETES large amounts. -​ It is a condition wherein the body is not -​ Micronutrients: Such as vitamins and minerals able to produce insulin. Low insulin are only needed in very little amounts production can impair glucose uptake, which elevates glucose levels in the THINGS TO DO (BEFORE, DURING, AND AFTER ) blood BEFORE EXERCISE -​ The food eaten before exercise serves as the MAJOR CATEGORIES OF DIABETES energy source and will define one;’s ​ TYPE 1 DIABETES performance. Eating a meal with plenty -​ A type which it is insulin reliant diabetes carbohydrates three to four hours before because the body produces little or no exercising ideal insulin at all. This type of diabetes relies DURING EXERCISE on daily insulin injections -​ Proper food intake during exercise increases ​ TYPE 2 DIABETES endurance and performance, prevents an -​ It is not insulin dependent. This type of individual from getting tired easily. The amount diabetes is manageable through oral needed depends on the duration of the medication. Symptoms are usually not exercise very obvious and may go undetected for AFTER EXERCISE many years -​ IT is very important to eat after exercise to ​ GESTATIONAL DIABETES reload the body’s glycogen supply. The amount -​ It occurs in certain pregnant individuals. of food and time depends on the duration and This is not harmful to the baby and can SUBJECT STEM Society Reviewer | 1st Semester Final Term intensity of the exercise and the schedule of WHAT IS STRESS? the next exercise session. -​ It is the reaction of the body and mind to unkind or challenging life incidents such as tense feelings, worry, and discomfort. The imbalance between the demand from the environment and EFFECTS OF BAD NUTRITION the person’s ability to cope can trigger feelings POOR PERFORMANCE of anxiety. -​ Carbohydrates, fats, and protein provide the body with big amounts of energy for exercise UNLOCKING KEY CONCEPTS and competition. Insufficient intake will hinder it -​ Most people consider stress as a negative from peaking at the desired performance level experience, but this is not always the case; it can also be positive. Eustress, positive stress LONG RECOVERY promotes growth and accomplishments and -​ Exercise results in minor muscle damage. stimulates you to go on. On the other hand, COnsequently, the muscles repair and rebuild distress, or negative stress often causes themselves, resulting in growth in muscle mass performance IMMUNE SUPPRESSION CAUSES AND EFFECTS OF STRESS -​ Stress hormones are produced in the body -​ A stressor is an event or situation that causes during exercise, triggering the body to release stressful situations which are seen as a risk to restored energy like body fat. the well-being of a person. EATING HABITS AND WEIGHT CONTROL SOURCES OF STRESSORS EATING HABITS ​ MAJOR LIFE CHANGES -​ It characterizes the way an individual consumes -​ These stressful changes threaten one’s food. It answers why, how, what, and with whom sense of security and self-esteem an individual eats. EAting habits are influenced -​ Ex: Death of loved on & Losing a job by culture, religion, economic status, society and environment ​ EVERYDAY PROBLEMS -​ The stress or “hassles’ we encounter WEIGHT MANAGEMENT everyday are [art of this group -​ Is the process of achieving maintaining an -​ Ex: Misplacing or losing things, To many individual's desired weight. Individuals thing in mind, or physical appearance maintaining their desired weight have greater chances of being healthier than those who are ​ PHYSICAL SURROUNDING overweight or underweight. -​ The immediate surrounding affect the level of day-today stress DIETARY SUPPLEMENTS -​ Ex: Transportation in going to school or -​ These are substances that contribute to health workplace, Street walks with foul odors, maintenance and overall diet. Dietary or unbearable weather conditions. supplements come in different forms, usually in tablets and capsules. ​ OTHER STRESSORS -​ Other stressors that affect teenagers BENEFITS IN DIETARY SUPPLEMENT include worrying about their future and -​ These supplements complement the dietary conflicts and disagreements with family intake of essential nutrients and help reduce members, friends, and other people the risk of diseases. among others. Teenagers who cannot manage their issues resort to alcohol RISK OF TAKING SUPPLEMENTS and prohibited drugs. 1.​ Combination of supplements 2.​ SUpplements combined with medication APPROPRIATE STRESS MANAGEMENT STRATEGIES 3.​ Taking supplements in replacement of prescribe ​ MANAGE STRESSORS medicines -​ Stressors cannot be eliminated, but they 4.​ Overdosage of certain supplements like can be avoided. Being burdened with to vitamins A, D, and Iron much work could be prevented by prioritizing it and time management STRESS SUBJECT STEM Society Reviewer | 1st Semester Final Term ​ REST AND SLEEP -​ A very helpful way of reducing stress and relieving tension is getting a good amount of rest and sleep. Adults need seven to nine hours of comfortable sleep every night ​ EXERCISE -​ Exercising naturally relieves the body from the effects of stress. An aerobic workout stimulates hormones, wears down tight muscle, and results in a nicely tires but stress-free condition COUNTERPRODUCTIVE COPING STRATEGIES WHAT IS COPING? -​ It is defined as the capacity to respond and recover from something stressful. These includes how to behave, Think of ideas and control emotions in order to minimize or tolerate stressful events COPING STYLES ​ TIME MANAGEMENT -​ It requires planning ahead and sticking with it. This helps in avoiding cramming and things piling up. Success in planning build self-respect ​ SHARING AND TALKING PROBLEMS WITH SOMEONE -​ Other people with a “bird’s eye view” or those who can see problems from different perspective usually have clearer answers ​ BEING AT EASE -​ Lying or sitting down while emptying the mind of upsetting ideas. It involves listening to music or imagining being in a quiet place can relieve stress ​ HAVING A GOOD LAUGH -​ It could be done through having light conversation with family members, watching funny movies, or going to beautiful places after a stressful day. ​ ADJUSTING EXPECTATION -​ Accepting different results of situations in life may help in adjusting the stress associated with any given change or outcome. ​