HOPE-1-REVIEWER-3.pdf

HOPE 1 REVIEWER AEROBICS  Any form of exercise or activity that uses aerobic metabolism which means that oxygen is a vital factor in delivering energy to sustain any activity.  Is used to develop cardiovascular fitness.  Aerobic exercise is great for strengthen...

HOPE 1 REVIEWER AEROBICS  Any form of exercise or activity that uses aerobic metabolism which means that oxygen is a vital factor in delivering energy to sustain any activity.  Is used to develop cardiovascular fitness.  Aerobic exercise is great for strengthening your heart and lungs.  Aerobic exercise uses your body’s large muscle groups and increases the oxygen our body uses.  Aerobic exercise reduces your risk of heart disease, diabetes, high blood pressure, and high cholesterol. AEROBIC ACTIVITY  Moves large muscles.  Endurance activity  Make your heart beats faster.  Makes your heart and lungs stronger. EXAMPLE: RUNNING SWIMMING JOGGING BASKETBALL MUSCLE AND BONE STRENGTHENING ACTIVITY  Activities where you move your body, weight, or some resistance against gravity.  Improve muscular strength, a health-related component of fitness, and increase muscle mass as well as bone density by exposing the group of muscles and bone to a resistance in a form of weight or force. EXAMPLE: WEIGHTLIFTING PUSH UP CURL-UPS PLANKING How do aerobic exercises differ from muscle and bone strengthening exercises in terms of the health benefits in the body.  Through exercises, your muscle contracts, repairs, and gets stronger than before while bone is stimulated by physical stress, consequently, stimulates bone tissue, making it stronger and thicker. HRF COMPONENTS 1. CARDIOVASCULAR ENDURANCE a. ability of your heart to supply oxygen to your body. 2. Muscular Strength a. the ability of your muscles to support your body in any physical activity. 3. Muscular Endurance a. the ability of the muscle to resist fatigue when performing multiple repetitions of submaximal load. 4. Flexibility a. The ability to move joints without pain over its FULL RANGE OF MOTION. 5. Body Composition a. The lean body mass and body fat BARRIERS OF DOING PHYSICAL ACTIVITY BARRIES – CHALLENGES THAT STOPS US FROM DOING PHYSICAL ACTIVITY 1. PHYSICAL BARRIER – PERSONAL REASON (HEALTH CONDITION, LACK OF TIME, LACK OF MOTIVATION) 2. ENVIRONMENTAL BARRIER – Location, surroundings, environment, family or friends, climate, crime, lack of facilities. 3 COMPONENTS OF A HEALTHY LIFESTYLE  EATING HABITS – BALANCED DIET o FUELING FOR PERFORMANCE – ATHLETES MEAL  o EMOTIONALE ATING – EATING BASED ON YOUR EMOTIONS OR FELEINGS o SAOCIAL EATING – GATHERINGS o DISTRACTED EATING – EATING WHILE DOING SOMETHING o TPYES OF EATING DISORDER  ANOREXIA NERVOSA  BULIMIA NERVOSA  BINGE EATING  SLEEPING HABITS – 6-8 HOURS OF SLEEP  STRESS MANAGEMENT Stress is the body’s way of reacting to an external stimulus such as a discomfort. On the one hand, stress can be helpful for it can keep a person alert and set to avoid vulnerability. On the other hand, it becomes detrimental when a person is subjected to stress without relief or relaxation between situations. Stress-related tension may build up and consume the person. A negative stress reaction is referred to as distress. PRINCIPLES OF PHYSICAL ACTIVITY Overload Principle. This is the most basic principle that indicates doing “more than normal” for improvement to happen. In order for the skeletal muscles to get stronger, additional load must be added and exerts greater than load what was used to. Principle of Progression. It is a gradual increase in exerting effort or load that is done not too slowly, nor too rapidly. This principle aids safe and effective results. Principle of Specificity. This suggests that overloading must specifically train a desired body part for it to improve. For example, cardiovascular fitness may only improve flexibility to a small degree, and so jogging and running will not be a part of the exercise program for developing flexibility. Instead, select exercises with emphasis on stretching out the muscles and joints. Use the appropriate type of exercise that directly improves your target muscles. Principle of Reversibility. Development of muscles will take place if regular movement and execution is done, and if activity ceases, it will be reversed. This shows that benefit and changes achieved from overload will last only if training is continuous. The training effect is lost if the training is discontinued. F.I.T.T. PRINCIPLE Frequency The frequency of exercise refers to number of times a physical activity is done in each week. According to the American College of Sports Medicine guidelines, it is recommended to exercise 2-3 days per week and for more optimal results, exercise can be done in most days of the week with a combination of light-moderate-vigorous activity. Intensity The rate at which the activity is performed is called Intensity. It is also referred to as the magnitude of the effort required to perform an activity or exercise. It describes how easy or how hard a person has to work in a certain activity, and it varies from one person to another. The determination of intensity depends on some individual factors such as exercise experience, relative level of fitness, and needs of fitness. (light to moderate) Type The type of activity is determined by following the principle of progression and specificity. To attain a higher level of fitness, select the type of physical activity that challenges the body to accept an increase of work and that answers your need. Time Time is the duration or the length of session of a physical activity. It is inversely related to Intensity for the more intense a work is done, the shorter time it is performed. (15- 20mins) PHYSIOLOGICAL INDICIATORS HEART RATE RHR - RESTING HEART RATE MHR (MAXIMUM HEART RATE) MHR = 207 – (0.7 X AGE) HRR – HEART RATE RESERVE HRR = MHR – RHR TRAINING INTENSITY 30% TRAINING INTENSITY = HRR X.30 + RHR 40% TRAINING INTENSITY = HRR X.40 + RHR 60% TRAINING INTENSITY = HRR X.60 + RHR 85% TRAINING INTENSITY = HRR X.85 + RHR RPE – RATE OF PERCEIVED EXERTION HEART RATE/10