Physical Education & Health Handouts (Grade 12) PDF

HAND OUTS IN PHYSICAL EDUCATION AND HEALTH (GRADE 12) WEEK 1 A WAY TO GET FIT (PHYSICAL ACTIVITIES) Physical Activity- It is any movement made by the muscles of the body that requires exertion of energy such as...

HAND OUTS IN PHYSICAL EDUCATION AND HEALTH (GRADE 12) WEEK 1 A WAY TO GET FIT (PHYSICAL ACTIVITIES) Physical Activity- It is any movement made by the muscles of the body that requires exertion of energy such as running, swimming, dancing, etc. Regular physical activity promotes a healthy lifestyle as it improves our health and helps lower risks of illnesses. Aerobic Activities- Aerobic activities are also called “cardio” exercises. Normally, these activities increase our heart and breathing rate. They cause us to sweat profusely and breathe harder. TWO TYPES OF AEROBIC ACTIVITIES  Moderate-Intensity Aerobics  Vigorous-Intensity Aerobics Muscle Strengthening Activities- Muscle strengthening activities are exercises in which groups of muscles work or hold against a force or some weight. The muscles in our body then start to grow larger and stronger. This stimulation and repair process is called “Muscle Hypertrophy”. Bone Strengthening Activities - This kind of activity (sometimes called weight-bearing or weight- loading activity) produces a force on the bones that promotes bone growth and strength. This force is commonly produced by impact with the ground. Bone growth is stimulated by physical stress brought about by physical activity. “Bone-strengthening activities can also be aerobic and muscle strengthening” WEEK 2 ENERGY SYSTEM Energy - is needed to produce physical movement, maintain our body temperature and keep up with all the metabolic activities in the body. Energy System - In our body’s physical movement relays on a compound Adenosine Triphosphate - Creatine Phosphate (ATP-CP). Adenosine triphosphate (ATP) - is a molecule/carbohydrate combined with protein. Creatinine Phosphate or Phosphocreatine (CP) – is the carbohydrates, fats and protein is the fuel for energy. ATP-CP - is a dominant source of muscle energy for high intensity physical activities. It provides high bursts of start-up energy that lasts around ten seconds or less. Phosphagen System (also called the CrP-ATP system) - Is the quickest way to resynthesize ATP. It is the fastest way of acquiring energy to muscle. Anaerobic Glycolysis System (Lactic) - is also known as the glycolytic energy system, an energy system that supplies energy for medium to high intensity physical activities. It is the second fastest way or acquiring energy to muscle. Aerobic Energy System- provides energy for low intensity physical activities that last from two minutes to a few hours. It is also called Oxidative system.  WEEK 3 LET’S BE HEALTH AWARE (EATING HABIT, STRESS AND SLEEP MANAGEMENT) Eating Habits We can always eat the food that we want. There is nothing wrong with eating. It only goes wrong if we consume less or more than what our body needs; also when we eat unhealthy food. This can lead to being underweight, overweight, or even obese. It is alarming to see that many are suffering from malnutrition, overweight, and obesity. Sleep Management Sleep is essential to everyone’s health. Normally, we need about 6 to 8 hours of night sleep every day to allow the body to rest and regenerate. When we wake up in the morning after a good night’s sleep, we feel fresh and energetic. We become effective and productive in our daily activities. However, a lot of people, in particular teens, practice bad sleeping habits such as the following: Bad Sleeping Habits  Staying up all night - This is the most common bad sleeping habit of most people. In order to submit a project, a paper, or some other work at the last minute, they cram to finish it, staying up all night until they are done.  Internet Addiction - Social media is massively addictive. Many people would spend a lot of their time browsing social media sites such as Facebook and YouTube.  Eating Before Sleeping - Eating could be one of the things we do that give us comfort—but should be discouraged just before bedtime. Eating before sleeping can cause discomfort preventing us from falling asleep easily. Stress Management We need to deal with the fact that stress is part of our lives. Stress happens for many reasons – environmental factors, fatigue, too much work, illness, and loneliness. It is inevitable; hence, needs to be handled properly. Handling stress seems to be tough to do but we need to learn how to cope with it the right way. If not properly dealt with, it can lead to many health concerns—difficulties in sleeping, poor immunity, hypertension, and even heart disease. Underweight- people are often found to suffer from malnutrition due to lack of adequate nutrients in the body. Many of them do not get the right number of calories to fuel their bodies thus, they tend to lack the energy to do regular tasks at home, school, and work. Sleep - is essential to everyone’s health. Normally, we need about 6 to 8 hours of night sleep every day to allow the body to rest and regenerate. Stress happens for many reasons – environmental factors, fatigue, too much work, illness, and loneliness. It is inevitable; hence, needs to be handled properly. WEEK 4 EAT RIGHT FOR A HEALTHY LIFE (TYPES OF EATING) Eating - is part of our daily routine. We eat food to increase our energy, to replenish our strength, and to power our minds to think more clearly to handle problems. In our country, it has been tradition to prepare delicious food during celebrations—which happens several times in a year 4 Types of Eating Habits  Fuel for performance - Before heavy training, an athlete needs the right kind of food that can provide the proper fuel for his or her energy requirement. There should be a balance among all food groups: carbohydrates, protein, fats, minerals, vitamins, and water that will provide the body what it needs for an effective and optimum performance. (FOR Athlete type of Eating Habits )   Emotional eating - is the practice of consuming large amounts of food in response to emotions instead of hunger. A type of eating habits that depends on your feeling or your mood.  Social eating - Many times in our lives, we get invited to partake of all the scrumptious food on the table during celebrations. Oftentimes, we indulge even if we are not hungry for the sake of being sociable and to not offend the host or the group.  Distracted eating - Have you tried eating while watching your favorite show or sports team on TV? Eating while watching TV for extended periods of time poses a serious risk to your health. Many do not pay attention to their meal as they are distracted with what they are watching, thus they tend to eat more. Eating is important but we must learn to manage it properly. Too much or too little food consumed is unhealthy. It is better to maintain a balanced diet and healthy lifestyle to prevent illness. No one have control our eating habits except ourselves. WEEK 5 MANAGING STRESS THROUGH PHYSICAL ACTIVITY Stress and its Characteristics Stress affects all—it is part of one’s life. The human body and its system are equipped to respond to stress. Most of the events that happen to you and around you contribute stress to your body. Distress - A negative stress reaction that triggers mental, emotional and physical problems and, even worse, certain symptoms or disease. Symptoms of Stress Mental  Lack of focus  Disturb mind setting Low self-esteem, loneliness and the feeling of being worthless. Physical  Weak and lesser strength, easily gets cold and infection  Headache  Upset stomach, including diarrhea and constipation  Loss of appetite  Aches, pains, tense muscles  Sleeplessness Emotional  Nervousness, gets easily upset, moody  Overwhelming feeling and sometimes uncontrollable experience in relaxing the mind.  Low self-esteem, loneliness and the feeling of being worthless Coping with Stress through Physical Activity Stress is inevitable and eliminating it entirely from one’s life is impossible. Changes in daily events are beyond any person’s capacity. However, one’s reaction to stressful changes can be managed. Regular exercise is sometimes done to cope with stress. Types of Physical Activity Aerobic - light to moderate-intensity physical activity that requires more oxygen than sedentary behavior, and thus promotes cardiovascular fitness and other health benefits (e.g., weight bearing exercises like jumping rope, cycling, swimming, running playing football, basketball, or volleyball). Anaerobic - high-intensity physical activity that is done in a short duration of time requiring high energy. Anaerobic activities are strength-base activities in the absence of oxygen (e.g., sprinting during running, swimming, or cycling) requires maximal performance during the brief period. Lifestyle - physical activities which have been a part of our daily routine (e.g., walking, climbing stairs, sweeping or raking the yard), which is usually light to moderate in intensity. Physical activity play - an intense play activity that requires substantial energy expenditure (e.g. playing tag, jumping rope). Play - simple and self-reflected activities with flexible rules for the purpose of enjoyment. Sports - a physical activity requiring skill and physical prowess that is governed by set of rules and regulations that is often done in a competition. There are two categories of sports: individual and team. WEEK 6 SELF-TESTING ACTIVITY FOR A HEALTHY ME Physical fitness testing - Assessing one’s health status will help the person know about one’s strengths and weaknesses. Awareness of individuals’ health-related fitness and its relevant interpretations will aid the person to efficiently create an action plan in observing a healthy lifestyle and selecting appropriate activities for areas that need improvement. WEEK 7 SELF-ASSESSMENT CARD: HELTH-RELATED FITNESS STATUS Health-related fitness components Cardiovascular endurance - is the ability of the heart, lungs, and blood vessels to supply oxygen to your body tissues during sustained physical activity. This allows the body to endure physical movement for a period of time. Also, efficient delivery of oxygen to its tissues will take place giving the person a lower breathing rate and the ability to perform the task longer. Muscular Strength - is the maximum amount of force a muscle can exert in a single effort. Achievement of muscular strength depends on factors like gender, age, and inherited physical attributes. Having strong muscles is beneficial to everyday living. The muscles support the skeleton enabling movement to occur and the strength to support the body while standing up. Muscular Endurance - is the ability of the muscle to continue to perform without fatigue. Flexibility - is the ability to bend and move the joints through the full range of motion. Body Composition - is the percentages of fat, bone, water, and muscle in a human body; it is often the ratio of lean tissue to fat tissue in the body. Barriers to Physical Activity Getting involved in physical activities can be attributed to personal and environmental factors. A person may experience a variety of challenges along the way. This hinders the person to be physically active, hence, referred to as barriers. Personal barriers With the current trends in technology and development, people’s lives have become convenient and easier as well as less active. They may also have reasons or own justifications of the ir inactivity that forms their attitude towards physical movement, letting them live a sedentary life. Some common explanations (barriers) that people cite for resistance to exercise are:  Insufficient time to exercise  inconvenience of exercise  lack of self-motivation   non-enjoyment, boredom of exercise  lack of confidence in their ability to be physically active (low self-efficacy)  fear of being injured or having been injured recently  lack of self-management skills, such as the ability to set personal goals, monitor progress, or reward progress toward such goals  lack of encouragement, support, or companionship from family and friends  non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking paths close to home or the workplace Environmental barriers Some may not notice but the space and the setting where people live greatly influence a person’s participation to physical activity. The constant exposure and the daily interaction with the people and things around has a great impact on a person’s preference towards bodily execution and movement. The environment in which we live has a great influence on our level of physical activity. Many factors in our environment affect us. Obvious factors include the accessibility of walking paths, cycling trails, and recreation facilities.