TUPV Physical Activities Toward Health and Fitness PDF

REPUBLIC OF THE PHILIPPINES TECHNOLOGICAL UNIVERSITY OF THE PHILIPPINES VISAYAS Capt. Sabi Street, City of Talisay, Negros Occidental, Philippines PHYSICAL EDUCATI...

REPUBLIC OF THE PHILIPPINES TECHNOLOGICAL UNIVERSITY OF THE PHILIPPINES VISAYAS Capt. Sabi Street, City of Talisay, Negros Occidental, Philippines PHYSICAL EDUCATION DEPARTMENT Week 2 Physical Activities Toward Health and Fitness 1: Movement Competency Training This course emphasizes mastery and refinement of movement skills to adopt an active lifestyle and lifelong health. It focuses on maintaining ones’ physical fitness through activities that are in group setting for a fun, interesting and socializing experience like aerobic dance, social dance, and fitness training. The course values cooperation, teamwork and excellent social skills. *PHYSICAL FITNESS -is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest along with a formal recovery plan. *PHYSICAL INACTIVITY- is now identified as the 4th leading risk factor for global mortality. -physical inactivity levels are rising in many countries with major implications for the prevalence of noncommunicable diseases (NCDs) and the general health of the population worldwide. *KEY MESSAGES from the WHO (World Health Organization) 1. Physical activity is good for hearts, bodies and minds. Regular physical activity can prevent and help manage heart disease, type-2 diabetes, and cancer which cause nearly three quarters of deaths worldwide. Physical activity can also reduce symptoms of depression and anxiety, and enhance thinking, learning, and overall well- being. 2. Any amount of physical activity is better than none, and more is better. For health and wellbeing, WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week (or the equivalent vigorous activity) for all adults, and an average of 60 minutes of moderate aerobic physical activity per day for children and adolescents. 3. All physical activity counts. Physical activity can be done as part of work, sport and leisure or transport (walking, wheeling and cycling), as well as every day and household tasks. 4. Muscle strengthening benefits everyone. Older adults (aged 65 years and older) should add physical activities which emphasize balance and coordination, as well as muscle strengthening, to help prevent falls and improve health. 5. Too much sedentary behavior can be unhealthy. It can increase the risk of heart disease, cancer, and type- 2 diabetes. Limiting sedentary time and being physically active is good for health. 6. Everyone can benefit from increasing physical activity and reducing sedentary behavior. including pregnant and postpartum women and people living with chronic conditions or disability “EVERY MOVE COUNTS” *RECOMMENDATIONS -the public health recommendations presented in the WHO Guidelines on physical activity and sedentary behavior are for all populations and age groups. 1. CHILDREN AND Children and adolescents should do at least an average of 60 ADOLESCENTS (aged 5– minutes per day of moderate to vigorous-intensity, mostly aerobic, 17 years) physical activity, across the week.) 2. ADULTS Adults should do at least 150–300 minutes of moderate-intensity (aged 18–64 years) aerobic physical activity; or at least 75–150 minutes of vigorous intensity aerobic physical activity; or an equivalent combination of Page 1 of 4  moderate- and vigorous-intensity activity throughout the week, for substantial health benefits. 3. OLDER ADULTS Older adults should do at least 150–300 minutes of moderate- (aged 65 years and intensity aerobic physical activity; or at least 75–150 minutes of older) vigorous intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week, for substantial health benefits. 4. PREGNANT AND Do at least 150 minutes of moderate intensity aerobic physical POSTPARTUM WOMEN activity throughout the week for substantial health benefits. 5. ADULTS AND OLDER Adults and older adults with these chronic conditions should do at ADULTS WITH CHRONIC least 150–300 minutes of moderate-intensity aerobic physical CONDITIONS (aged 18 activity; or at least 75–150 minutes of vigorous-intensity aerobic years and older) physical activity; or an equivalent combination of moderate- and vigorous intensity activity throughout the week for substantial health benefits. 6.) ADULTS AND OLDER a.) When not contraindicated, adults and older adults with these ADULTS WITH CHRONIC chronic conditions may increase moderate intensity aerobic CONDITIONS (aged 18 physical activity to more than 300 minutes; or do more than 150 years and older) minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits. 7.) CHILDREN AND a.) Children and adolescents living with disability should do at least ADOLESCENTS (aged 5– an average of 60 minutes per day of moderate- to vigorous- 17 years) LIVING WITH intensity, mostly aerobic, physical activity, across the week. DISABILITY 8.) ADULTS (aged 18 a.) Adults living with disability should do at least 150–300 minutes years and older) of moderate-intensity aerobic physical activity; or at least 75–150 LIVING WITH minutes of vigorous-intensity aerobic physical DISABILITY activity; or an equivalent combination of moderate- and vigorous- intensity activity throughout the week for substantial health benefits. Page 2 of 4 *PAR-Q -is a simple self-screening tool that is typically used by fitness trainers or coaches to determine the safety or possible risks of exercising based on your health history, current symptoms, and risk factors. It also can help a trainer create an ideal exercise prescription for a client *FITNESS TEST BATTERY -is a group of fitness tests that closely represent the physiological demands of the sport or event - The objective when developing a fitness test battery is to select each test so that it replicates the energy demands of the sport in question, rather than just broadly measuring a specific component of fitness – It must be sport specific. *FITNESS TEST BATTERY OBJECTIVES: 1. To identify strengths and weaknesses that can be used to identify training requirements 2. To establish a baseline/starting level and use it as a means to track improvements 3. To allow the athlete/student to set realistic goals to help improve motivation and optimize performance 4. To develop a targeted and varied training plan that includes consideration of the different components of HRF and SRF A. BMI Body mass index or BMI is a statistical index using a person's weight and height to provide an estimate of body fat in males and females of any age. It is calculated by taking a person's weight, in kilograms, divided by their height, in meters squared, or BMI = weight (in kg)/ height (in m2). The number generated from this equation is then the individual's BMI number. B. SIT & REACH The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. C. 3-MINUTE STEP TEST The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise. Page 3 of 4  The individual should not talk during this test and be advised to discontinue stepping if pain, dizziness, shortness of breath or nausea is experienced. Begin stepping with right up, left up, right down, left down to each beat or metronome click thereby completing 24 cycles per minute. Continue for 3 minutes. D. PUSH-UP The push-up fitness test (also called the press-up test) measures upper body strength and endurance. There are many variations of the push-up test, with differences in the placement of the hands, how far to dip, the duration of the test and the method of counting the number of completed push-ups. E. PLANK The Plank Test, also known as the Prone Bridge Test, is a simple fitness test of core muscle strength, and can also be used as a fitness exercise for improving core strength. The aim of this test is to hold an elevated plank position for as long as possible. The plank test measures the control and endurance of the back/core stabilizing muscles. Page 4 of 4