HPE1101: P.E. and Health 1 Midterms PDF

HPE1101: P.E and Health 1 Mr. Correa | 1st Semester - Finals LESSON 5: AEROBICS amphetamine, affect the central...

HPE1101: P.E and Health 1 Mr. Correa | 1st Semester - Finals LESSON 5: AEROBICS amphetamine, affect the central nervous system and can alter a “Aerobic” coined by Kenneth H. Cooper (father of user’s consciousness. aerobic) which literally means “in the presence of, or with, oxygen,” is defined as a type of Increases heart’s workload that moderate-intensity physical activity which stimulates can cause heart muscles to thicken and strengthens the heart and lungs, thereby and stiff. improving the body’s utilization of oxygen. HYPERTENSION It increases the risk of stroke, heart It can also lower blood pressure and cholesterol attack, kidney failure, and levels and enhance the ability of the body to move air congestive heart failure. into and out of the lungs and boost the flow of blood to all parts of the body. Higher cholesterol levels can lead to coronary heart disease. HIGH CARDIOVASCULAR RISK FACTORS CHOLESTEROL Cholesterol level is affected by age, sex, heredity, and diet. A condition that is associated with an increased risk of developing cardiovascular disease. Regular, moderate-to-vigorous These may be classified as those that cannot be physical activity helps reduce the changed and those that can be controlled, PHYSICAL risk of cardiovascular disease. INACTIVITY changed, or treated. Lack of exercise weakens the muscles. RISK FACTORS THAT CANNOT BE CHANGED People who have excess body fat, especially if a lot of it is at the waist You might be at risk if a 1st degree called visceral fats, are more likely blood relative had coronary heart OBESITY FAMILY HISTORY to develop heart disease and disease before the age of 55 (for stroke, even without other risk male) and 65 (for females). factors. The muscle of an aged heart might High blood sugar level can AGE be less weak compared to a damage the blood vessels younger one. throughout the body. Even when DIABETES glucose levels are under control, Men are at a greater risk of heart diabetes increases the risk of heart disease than pre-menopausal disease and stroke. GENDER women. The risk of stroke, is the same for both men and women. Individual response to stress may be a contributing factor for heart attacks. High levels of stress in life STRESSFUL LIVING RISK FACTORS THAT CAN BE CHANGED or a tendency to often feel angry have also been linked to an Smoking exposes the heart to increased risk for heart disease. SMOKING nicotine, carbon monoxide, and other harmful chemicals. PRINCIPLE OF BALANCE Can raise blood pressure and increase risk in cardiomyopathy, At the center of any effective aerobic exercise stroke, cancer, and other diseases. program is the basic principle of balance. DRINKING ALCOHOL It can also contribute to high The principle encourages the right combination of triglyceride and produce irregular proper diet, regular exercise, and healthy lifestyle to heartbeats. attain well-being. It also applies to moderation in all aspects of life. Can give you adverse cardiovascular effects. ILLEGAL DRUGS Many drugs, such as cocaine, heroin, and various forms of breowwwwww | 1  Diet plays a crucial role in One way to achieve rest is through achieving and sustaining health good sleep, which promotes and fitness. Exercise, rest, and physical and mental health. vitamins and supplements will not do much good in your effort to Recovery allows it to replenish develop a healthy body without a energy, repair damaged tissues, proper diet. and remove chemicals that build up as a result of cell activity during A good balanced diet helps make exercise. Recovery can be and keep the body healthy and fit. achieved through diet and It also helps lower the risk of hydration. developing diet-related chronic degenerative diseases as you age. DIET BAD HABITS TO BE AVOIDED The Principle of Calorie Balance shows the relation between exercise and diet. Anabolic steroids are synthetic hormones prescribed by doctors to Calorie balance is the balance treat specific medical conditions. between the calories from the food and drinks that you ingest Excessive and prolonged use of USING STEROID (Calories IN) and the calories that steroids may result in liver you burn through basic body dysfunction and cancer, sterility, functions and exercise (Calories unpredictable aggressive behavior, OUT) increased blood pressure, coronary heart disease, kidney Calories IN = Calories OUT tumors, and even death. It is an essential factor in keeping Drugs such as marijuana, heroin, the body fit and healthy while cocaine, ecstasy, and solvents are preventing the development of addictive. Excessive and kidney stones and bowel cancers. prolonged use of these drugs may RECREATIONAL lead to abuse or addiction, which in DRUGS The lack of fluid in the body causes turn may cause both personal and HYDRATION dehydration, which stresses the family problems, such as domestic heart and blood vessels. violence, crime, and relationship difficulties. Fluid intake of two liters or eight glasses daily is recommended to Excessive and uncontrolled intake keep the body functioning of alcohol can lead to alcoholism, efficiently. DRINKING dependence on alcohol, or alcohol ALCOHOL abuse. It can impair judgement and In exercise it means that the body sensibilities. It can cause gastritis will adjust to the weight that is and inflammation of the stomach. placed on it. During physical activities the heart beats faster, the Cigarette smoking entices boys lungs work harder, and the and girls of your age as a form of OVERLOAD pleasure and as a symbolic muscles take on more strain than SMOKING PRINCIPLE passage to adulthood. Smoking they usually do. increases the risk for cancer and As you continue with the exercise, heart and respiratory diseases. the body is able to adapt to the load and overcome the stress. It helps the body reach its optimal level of development and performance. During workouts you place demands on your body beyond normal, hence it needs to REST AND rest and recover from the RECOVERY physiological changes that take place. Rest enables the body to repair and strengthen itself. breowwwwww | 2 LESSON 6: DIFFERENT TYPES OF ACTIVE PHYSICAL It has been practiced for thousands ACTIVITIES of years in the East. The yoga postures and breathing exercises Sit-ups help develop abdominal muscles, while are designed to promote harmony push-ups help develop upper and lower body through balance, as well as muscles. Both help strengthen your stamina and DOING YOGA improved flexibility, release from balance. stress, and new body awareness. According to a study conducted by J.Y. Cagas, B. A It is an excellent adjunct to any Torre, and E.J Manalastas physical activity, for it teaches the 5 most popular fitness activities for men integration of body, mind, and spirit 1. Running 2. Jogging It can be done in pools or in 3. Playing Basketball beaches. It strengthens the lungs 4. Walking and muscles. 5. Weightlifting SWIMMING It produces a conditioning effect on 5 most popular fitness activities for women the body and helps reduce 1. Running excessive pressure on the joints 2. Walking and bones. 3. Jogging 4. Dancing Mountaineering or climbing hills 5. Doing Yoga and mountains, including hiking MOUNTAIN and trekking, are outdoor activities CLIMBING that help improve cardiovascular Common and popular because strength and endurance, weight they do not require a special gear loss, and mental fitness. except for a pair of comfortable It is a low impact cardiovascular sneakers. activity that causes less wear and OUTDOOR CYCLING tear on the joints and muscles than RUNNING AND May differ in terms of pacing. jogging. People with joint problems JOGGING - Running goes at a pace can engage in cycling. that is faster than 9 kilometers per hour. Racket sports, such as tennis and - Jogging usually goes at a badminton, are stop-and-start activities that place energy pace of less than 9 demands on the body as the kilometers per hour. players try to volley the ball across PLAYING RACKET the court. It is a favorite game in universities SPORTS (tennis and PLAYING When played regularly, racket and has been the most anticipated badminton) BASKETBALL sports can help burn calories, sports event in competitions. lower blood pressure, and reduce the risk of developing heart The primary advantage of walking disease. It helps improve your is that it can be done anywhere reflexes and agility. anytime by anyone, regardless of WALKING age and sex. However, it takes about three times of walking to get the same aerobic benefit from running. It helps lower blood pressure , burn WEIGHTLIFTING calories, strengthen bones, and build muscles. Dancing provides a good cardiovascular stimulus to the heart, lungs, and circulatory DANCING (zumba, system. taebo, and dancercise) It also promotes flexibility, coordination, and balance and is effective in weight loss. breowwwwww | 3