Physical Education and Health 1 - First Quarter Reviewer PDF

Physical Education and habitual sleep deficits negatively impact your functioning, mood and inevitably your health. Health 1 Sleep deprivation decreases your reaction First Quarter R...

Physical Education and habitual sleep deficits negatively impact your functioning, mood and inevitably your health. Health 1 Sleep deprivation decreases your reaction First Quarter Reviewer time, increases irritability and causes hormonal Aaliyah Pinzon and metabolic changes that parallel the aging Charleigh Figueroa Kimberly Ganancial process. Jhade Pasaol Inadequate sleep impairs your immunity and increases your risk for obesity, hypertension and depression. HEALTH EATING HABITS "a state of complete physical, mental and Healthy eating means making choices about social well-being and not merely the absence what you eat for the purpose of providing our of disease or infirmity" (WHO 1948, 1) body with nutrients that improves or maintain 'hal' or 'hale' means whole, sound and well good health. The first step recommended to assess one's Nutrition provides the fuel for physical activity, health status is to conduct a health and the essential elements that repair existing assessment. cells. Expending energy through physical activity FACTORS THAT INFLUENCE HEALTH helps you manage your weight for a healthy - behaviors body composition. - social and economic environment Our food choices are usually based on - physical environment reasons other than nutrient content such as - genetics preference and pleasure, emotional comfort, - gender image, social pressure, convenience, cost and habit. DETERMINANTS OF HEALTH - Behaviors which include one's diet, physical STRESS MANAGEMENT activity, sleep pattern, and stress management, - Stress "the nonspecific response of the body can significantly impact health outcomes. to any demand made upon it" Genetics and Gender determine an Examples of stressors among students: individual's susceptibility to various health exams, grades, deadlines, traffic etc. conditions. - Acute stress is associated with reduced Social and economic environment concentration, decreased memory, poor determines one's access to health care, self-control, and low self esteem. nutrition, education and social services among Chronic stress is a prolonged exposure to a others. It also covers one's social support stressor that can wear down both mind and networks, employment and income. body. Physical environment determines one's access to safe living conditions. PHYSICAL ACTIVITY HABITS - At least 60 minutes of daily physical activity SLEEPING HABITS Active daily task - active travel and daily tasks The Department of Health and American Exercise - at least 40 minutes of programmed College of Sports and Medicine recommended physical activity for at least 3 to 5 times a week EIGHT to TEN hours of sleep a night. High impact play - at least 20 minutes of A restful sleep impacts your energy level sustained moderate to vigorous physical during the day and keeps you alert, while activities resulting in rapid breathing.  Muscle strengthening and flexibility exercise - PHYSICAL INACTIVITY at least 2 to 3 times a week It can be described as falling short of minimum criterion for physical activity or energy expenditure deemed to be necessary WELLNESS for health benefits Wellness was a term used by Halbert L. Dunn In 2019, the Philippines (93.4%) ranked to describe a disciplined commitment. second in terms of physically inactive Wellness was a process of change or growth adolescents, lagging behind South Korea in one's level of functioning that was largely (94.2%). determined by decisions we make about how The DOST reported that 40.6% of Filipino to live our lives. adults were classified as physically inactive. Wellness represents: 1. a change in behavior to positive habits 2. a constant deliberate effort It is recommended that children and young to stay healthy and maximize one's potential people spend no more than 2 hours a day on and 3. a way of life determined by personal non-active pursuits. choice. Health emphasizes disease prevention, while COUNTERING PHYSICAL INACTIVITY wellness emphasizes self-responsibility and 1. Motivate yourself by setting personal, self-awareness. physical activity goals. 2. Ask your peers or family members to walk GENERAL PHYSICAL ACTIVITY with you during free time. QUESTIONNAIRE 3. Walk your dog. GPAQ - determines the time that you spend 4. Develop new friendships with physically doing different types of physical activity in a active people in your community. typical week. 5. Join a community-based aerobic or dance 1. Activity at work or school, class. 2. Transit to and from places, 6. Participate in sporting activities and many 3. Moderate to vigorous activities (sports, more. fitness, and recreation) 4. Sedentary behaviors (sitting and reclining) NON COMMUNICABLE DISEASES BARRIERS TO PHYSICAL ACTIVITY 1. Lack of Time 2. Social Influence 3. Lack of Energy 4. Lack of Motivation 5.Fear of Injury NCD is a medical condition or disease that is non- infectious and non-transmissible among 6. Lack of Skill people. 7. Lack of Resources 6 out of 10 deaths in the world are attributed 8. Weather Conditions, Travel to NCD5- cardiovascular disease, diabetes, cancer and elevated blood pressure.  Modifiable risk factors for noncommunicable diseases (NCDs) are unhealthy diet, physical inactivity and tobacco use. STROKE Stroke or cerebrovascular accident (CVA) is damage to part of the brain caused by an interruption of blood supply to the brain due to either rupture or leakage (hemorrhage) or CORONARY HEART DISEASE blockage (ischemic) of blood vessels. CHD are caused by a lack of blood supply to ▪ Ischemic stroke is responsible for 80% of all the heart muscle resulting from a progressive strokes, caused by a blood clot that blocks the and degenerative disorder known as flow of blood to the brain. atherosclerosis, Hemorrhagic stroke occurs when blood It involves a build-up of deposition of fat and leaks from a ruptured artery. fibrous plaques in the inner lining of the arterial wall thereby narrowing it. This result in ischemia, reduction of blood supply to the heart HEART ATTACK WARNING SIGNS Chest discomfort, uncomfortable pressure, squeezing or pain that lasts for more than a few minutes. Pain or discomfort in the shoulders, neck, jaw, between the shoulder blades in one or STROKE WARNING SIGNS both arms. ▪ Sudden weakness or numbness of the face, Shortness of breath that accompanies the arm, leg on one side of the body chest discomfort. ▪ Sudden confusion, dizziness, difficulty with Light-headedness, cold sweats, nausea or speech and understanding vomiting. ▪ Sudden visual difficulty in one or both eyes Sudden trouble walking, loss of balance HIGH BLOOD PRESSURE / HYPERTENSION ▪ Sudden severe headache Chronic, persistent elevation of blood pressure. HEART FAILURE Blood pressure is measured in mmHg, it expressed In 2 numbers: systolic and diastolic ▪ A life threatening condition in which the blood pressure. heart's function as a pump to deliver oxygen-rich blood to the body is inadequate to Systolic when the heart is contracted, meet body's needs. Diastolic when heart is relaxed. ▪ It can be caused by diseases; 1. weaken the heart muscle, 2. cause stiffening of the heart muscles, 3. increase oxygen demand by the OBESITY body tissue beyond capability of the heart to ▪ It is a medical condition characterized by deliver adequate oxygen-rich blood. storage of excess body fat (triglyceride). Congestive heart failure can affect the A body fat content of 18% for males and 22% functioning of the kidneys, lungs, liver and for females one's body weight is considered intestines. normal for adults. Obesity results when the size of fat cells in a UNMODIFIABLE RISK FACTORS person's body increases. AGE Our CVD risk increases as we grow older because our hearts are no longer as efficient; it walls may thicken, arteries may be plagued by atherosclerosis, which in turn make the heart less able to pump blood throughout the body. SEX Men are more likely to develop CVD. DIABETES Male hormones have a high risk while * High levels of blood glucose / does not Female hormones protect against produce or properly use insulin. atherosclerosis. ▪ Insulin is a hormone secreted by the When women reach menopause, low-density pancreas and is essential for proper protein (LDL) appears to increase, while metabolism of glucose and the maintenance of high-density (HDL) appears to decrease as a glucose level in blood. result of estrogen deficiency. Sugar, starch soft drinks, sweets. At the age of 65, risk of heart disease Type 1 diabetes (insulin-dependent), children between men and women events out. and young adults Type 2 diabetes (non-insulin-dependent), FAMILY HISTORY older age, obesity, physical inactivity. When your parents or siblings had a heart or circulatory problem before age 55, then you CIGARETTE SMOKING are at greater risk than someone with a different family history. Tobacco contains nicotine. Nicotine is a drug. You can significantly reduce your hereditary ▪ 43 of these chemicals are carcinogens, which risk for CVD by choosing a healthy lifestyle. cause many diseases that are associated with smoking. ▪ Carbon monoxide is the main gas in cigarette MODIFIABLE RISK FACTORS smoke. It binds with the platelets in the blood and inhibits the anti-clotting mechanism of HYPERTENSION blood. Obesity, smoking, high blood cholesterol or 1 out of 10 adult deaths. diabetes increases the risk of heart attack or Those who start smoking in their teens for 2 stroke. decades most likely die 20 to 25 years earlier ▪ Hypertension is directly associated with than non smokers. sodium intake, the more sodium you consume the higher your blood pressure. BODY COMPOSITION right muscle at the right time with used to describe the percentages of fat, proper intensity to achieve proper bone and muscle in human bodies. The action. body fat percentage is of most interest because it can be very helpful in POWER assessing health. the ability to overcome resistance in the shortest period of time leading to the CARDIOVASCULAR ENDURANCE ability to produce higher velocities how well your heart and lungs can against a given load. supply the oxygen you need while you exercise at medium to high intensity. If REACTION TIME you have good cardiovascular It simply means how fast an athlete is endurance, you can exercise at able to respond to a stimulus. medium intensity for a long time (and high intensity for a while) before it makes you tired. SPEED to cover a distance in the shortest period of time. FLEXIBILITY the ability to move muscles and joints through a full normal range of motion. SET FITNESS GOALS Principles of Physical Activity MUSCULAR ENDURANCE the ability of a muscle or group of OVERLOAD PRINCIPLE muscles to perform repetitive "MORE THAN NORMAL" contractions against a force for an WORKLOAD IS extended or long period of time. EXTENDED LONG-TERM ADAPTATIONS ENABLE HIGHER MUSCULAR STRENGTH PERFORMANCE the amount of force you can put out or the amount of weight you can lift. PROGRESSION PRINCIPLE GRADUAL AND SYSTEMATIC AGILITY INCREASE OF WORKLOAD the ability to change directions quickly RAPIDLY = INJURY and easily. SLOWLY = NO IMPROVEMENT CORRECT REST BALANCE to the athlete's ability to stay in control SPECIFICITY PRINCIPLE of their body's position. "PRACTICE MAKES PERFECT” SPECIFIC COMPONENT OF THE COORDINATION BODY the ability to execute smooth, accurate, SELECTED EXERCISE controlled motor responses (optimal interaction of muscle function). Coordination is the ability to select the REVERSIBILITY PRINCIPLE MODERATE INTENSITY = 30 IF ACTIVITY CEASES, IT WILL BE MINUTES REVERSED HIGH INTENSITY = 20 MINUTES EXTENDED REST = REDUCE STRENGTH ACTIVITY FITNESS REPETITIONS AND SETS HOW LONG YOU LIFT THE WEIGHTS TYPE CARDIO JOGGING ZUMBA BRISK WALKING BIKING STRENGTH ACTIVITY DUMBBELL EXERCISES BARBELL EXERCISES CABLE ROW EXERCISES FREQUENCY CARDIO 5 OR MORE DAYS A WEEK 3 DAYS INTENSE CARDIO WORKOUT EVERY WEEK STRENGTH ACTIVITY 2 TO 3 NONCONSECUTIVE DAYS A WEEK INTENSITY CARDIO STEADY STATE WORKOUT = MODERATE INTENSITY SHORTER PERIOD OF TIME OF INTERVAL TRAINING = HIGH INTENSITY STRENGTH ACTIVITY AMOUNT OF WEIGHT YOU LIFT NUMBER OF REPETITION AND SET = 12 REPS / 3 SETS TIME CARDIO 30 TO 60 MINUTES LOW INTENSITY = 15 TO 20 MINUTE