Lesson 1_ Exercise for Fitness.pdf

HEALTH OPTIMIZING PHYSICAL EDUCATION  LEARNING OUTCOMES 01 02 03 04 Explains how to Relates health Self-assesses Analyzes optimize energy behaviors to health heal...

HEALTH OPTIMIZING PHYSICAL EDUCATION  LEARNING OUTCOMES 01 02 03 04 Explains how to Relates health Self-assesses Analyzes optimize energy behaviors to health health-related fitness physiological systems for safe and risk factors and (HRF) status, barriers indicators such as improved physical activity to physical activity heart rate, rate of performance. assessment assessment perceived exertion performance. participation and and pacing one’s diet. associated with MVPAs to monitor and/or adjust participation or effort.  Hello there! Are you healthy? Are you physically fit? HEALTHY LIFESTYLE Healthy lifestyle is a way of living wherein an individual makes sure he/she lives longer by lowering the risk of getting sick. (WHO, 2016)  HEALTH BEHAVIORS Good Good Enough Physical Proper Stress Eating Habits Sleeping Habits Activities Management HEALTH behaviors Eating Habits The food that you eat affects your health. Eating healthy food is necessary in attaining your correct weight and avoiding health risks (Lawson & Armstrong, 2015) HEALTH behaviors Eating Habits There are three principles of good nutrition: 1. Adequacy 2. Balance 3. Variety HEALTH behaviors Adequacy refers to the sufficient amount of nutrients needed to maintain the everyday activities of the body (Callo & Dajime, 2016). HEALTH behaviors Balance refers to the proper combination of food (Callo & Dajime, 2016). HEALTH behaviors Variety refers to the intake of different kinds of food (Callo & Dajime, 2016).  Hello there! How do you optimize your energy? ENERGY SYSTEM Energy comes from the food that you eat. The energy is used as you perform different activities. The process of eating and then using the energy is known as the Energy System (Agcaoili et al, 2017).  TYPES OF ENERGY SYSTEM ATP-CP System Glycolytic System Oxidative Deamination of Protein ENERGY SYSTEM ATP - CP System or Adenosine Triphosphate-Creatinine Phosphate system is the first in line energy system of the body. It is responsible for 0-12 seconds of maximum physical activity (Agcaoili et al, 2017). ENERGY SYSTEM The Glycolytic system is the next in line system. It is responsible for 50-120 seconds of moderate power and moderate duration physical activity (Agcaoili et al, 2017). ENERGY SYSTEM The Oxidative system utilizes different substrates such as fats, carbohydrates, and protein (Agcaoili et al, 2017). ENERGY SYSTEM Deamination of protein is the process of the amino acids being eliminated from the protein (Agcaoili et al, 2017). TRUE OR FALSE  The energy system responsible for physical activities that require high endurance is the Glycolytic System. FALSE  ATP-CP system is responsible for moderate power and duration activities. FALSE  Oxidative system utilizes substrates such as fats. FALSE ENERGY SYSTEM PHYSICAL ACTIVITY ENERGY SYSTEM Walking ATP-CP, Glycolytic, Oxidative Running ATP-CP, Glycolytic Basketball ATP-CP, Glycolytic Golf ATP-CP, Glycolytic, Oxidative Fast-paced Dancing ATP-CP, Glycolytic Slow, long duration dance Oxidative System HEALTH behaviors Good Sleeping Habits Sleep is a very important need of the body. Poor sleeping habits can lead to serious illnesses (Knutson & Cauter, 2008). HEALTH behaviors Enough Physical Activity Physical activity improves the functions of the heart and lungs. It regulates the blood pressure and maintains a healthy cholesterol level (National Institute of Diabetes and Digestive and Kidney Disease, 2017). HEALTH behaviors Proper Stress Management Persistent stress can cause serious health problems such as cardiovascular diseases, digestive disorders, accelerated aging, and decreased immune functioning (Lawson, 2017). Assessing your physical fitness Physical fitness Physical fitness is when the body is able to perform its daily activities normally and still has energy to spare after (Pauli, Bianco, Neri, & Palma, 2008). PHYSICAL FITNESS INDICATORS Body Cardiovascular Composition Fitness Muscular Endurance and Flexibility Strength Physical fitness INDICATORS Body Composition is the distribution of the amount of lean mass and body fat (Wells and Fewtrell, 2006). Physical fitness INDICATORS Body Mass Index BMI is the ratio of your weight to your height. Physical fitness INDICATORS Physical fitness INDICATORS Waist to Hip Ratio is the ratio of your waist to your hip. It determines the amount of fat in your waist, hips, and buttocks. Physical fitness INDICATORS health risk Women men Low 0.80 or lower 0.95 or lower Moderate 0.81-0.85 0.96-1.0 High 0.86 or higher 1.0 or higher PHYSICAL FITNESS INDICATORS Body Cardiovascular Composition Fitness Muscular Endurance and Flexibility Strength Physical fitness INDICATORS Cardiovascular Fitness The ability of the cardiovascular system to supply enough oxygen to the muscles during exercise (Frazier, 2019). Physical fitness INDICATORS Cardiovascular Fitness It can be assessed by doing the three-minute-step test and/or the heart rate recovery time. THREE minute step test 1. Step up and down on a chair or stairs for three minutes. 2. Sit down and teake your heart rate for 1 minute. 3. Check chart for the results of your test. THREE minute step test age Women men 14 108 110 15 103 107 16 101 105 17 100 102 18 98 99 19 96 98 20 95 96 HEART RATE RECOVERY TIME 1. Get your resting heart rate and record it. 2. Jog for one minute. 3. Get your heart rate after the jogging. 4. Immediately get your heart rate again. 5. Continue to record your heart rate every minute. HEART RATE RECOVERY TIME Resting heart rate Heart Rate after jogging 1st Minute 2nd Minute 3rd Minute 4th Minute 5th Minute HEART RATE RECOVERY TIME It refers to the time it takes for the heart to go back to its resting rate after a physical activity. PHYSICAL FITNESS INDICATORS Body Cardiovascular Composition Fitness Muscular Endurance and Flexibility Strength Physical fitness INDICATORS Muscular Endurance and Strength Muscle endurance refers to the muscles ability to perform or sustain an activity repeatedly without feeling pain or fatigue. PUSH UP TEST The push up test assesses the muscular endurance and strength of the arms and upper body. PUSH UP TEST age Women men 14 11 20 15 12 21 16 13 22 17 14 23 18 14 24 19 15 25 20 15 26 CURL UP TEST The curl up test assesses the muscular endurance and strength of the abdomen. CURL UP TEST age Women men 14 23 36 15 23 38 16 24 42 17 25 45 18 26 47 19 27 49 20 30 51 PHYSICAL FITNESS INDICATORS Body Cardiovascular Composition Fitness Muscular Endurance and Flexibility Strength Physical fitness INDICATORS Flexibility refers to the ability of the joints to move a full range and the muscles to stretch. SIT and reach TEST The sit and reach test assesses the lower extremities especially the hamstring. SIT AND REACH TEST Women men age (CM) (CM) 14 54 50 15 58 55 16 63 56 17 68 64 18 72 69 19 74 70 20 75 72 ZIPPER TEST Zipper test is used to assess the flexibility of the upper extremities especially the upper arm and should girdle. ZIPPER TEST 0 Did not touch fingers 1 Just touched fingers 2 Fingers overlapped by 1-2 Measure the cm distance at which 3 Fingers overlapped by 3-4 the fingers cm overlapped. 4 Fingers overlapped by 5-7 cm 5 Fingers overlapped by 8 cm or more