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Lesson 1: INTRODUCTION Health-Related Fitness - is a function of the body’s adaption Physical Education is the education of, by, to exercise. It could be developed and through human movement. It is an...

Lesson 1: INTRODUCTION Health-Related Fitness - is a function of the body’s adaption Physical Education is the education of, by, to exercise. It could be developed and through human movement. It is an and maintained through a regular integral part of the total education process, and proper exercise program. which endeavors the development of physically, mentally, socially, Five (5) components of Health Related psychologically, emotionally, and spiritually Fitness: fit citizens through the medium of different physical activities that have been selected 1. Cardio-respiratory endurance is the with a view of realizing the outcomes. ability of the heart, blood vessels, and lungs to deliver essential nutrients, especially It serves to develop the body, mold the oxygen, to the working muscles and to character, and discipline the mind, as a remove waste materials from the body. A medium of man’s total, intellectual, and characteristic of cardio-respiratory developmental education using experiences endurance is the body’s ability to centered in movements. The slogan for continuously take in and process the physical education from the days of ancient amount of oxygen that is needed for a Greece until the present is “mens sana en demanding physical task for long periods. corpore sano,” (a sound body in a sound Example Exercises: mountain climber, mind). jumping jacks, high knee march Today’s emphasis on physical education 2. Muscular Strength is the ability of a centers on its educational potential, and its muscle or muscle group to exert one power to contribute to more than just the maximal force against a resistance. It is a development of physical fitness, physical factor of motor fitness that allows a person skills, and desirable qualities. Physical to overcome resistance through muscular education can effectively expand its function exertion. as an educational tool by focusing on Example Exercises: push-ups, sit-ups, movement exploration, creative thought, dips, squats problem-solving processes, concept formation, and concomitant learnings 3. Muscular Endurance – the ability of a leading to positive self-concept and muscle or group to exert repeated muscular confident self-image. contractions against a resistance for an extended period of time as in performing push-ups, sit-ups, or half-squats. Physical Fitness and Its Components Example Exercises: wall sit, push-ups, plank, curl-ups Physical fitness - means the ability to carry one’s workload without staggering and to 4. Flexibility is the ability of the joints to participate in recreation with ease and move throughout the full range of motion. enjoyment and still have a reservoir of Flexibility is specific to each joint and is endurance to meet the emergencies of life. limited primarily by the structure of the joint. In other words, it is the capability of the Example Exercises: ballistic, static, body’s systems to carry out their daily dynamic, etc. activities satisfactorily and still have enough energy to enjoy leisure and meet 5. Body Composition is the relationship unforeseen emergencies. between fat issues and lean body tissue such as muscle, bone, blood, skin, and Physical fitness is a condition whereby the organs. It refers to the relative percentage systems of the body are able to function at of lean body weight (mass) and body fat their optimal efficiency. (adipose tissue). Recommended body composition for males is less than 15 percent fat. Components of Physical Fitness Example Exercises: getting BMI and WHR The components of physical fitness may be thought of as health-related or skill related. Skill-Related Fitness are movements that more about lifestyle factors that bring on are necessary for an individual to illness and affect wellness. Wellness–living successfully demonstrate a variety of motor requires implementing positive programs to skills and movement patterns. change behavior in order to improve health and quality of life, prolong life, and achieve The specific skill-related components total well-being." are: 1. Speed – the ability to make successive THE DIMENSIONS OF WELLNESS movements of the same kind in the shortest Wellness has seven dimensions. These possible period of time. It is influenced by dimensions of wellness are an approach to the reaction time which is the time elapsed healthy living and balanced life by when the “go” signal has been made by an recognizing the positive influences on our official of the first motor response. wellbeing. Each dimension is being considered individually, but "it is important to 2. Power refers to muscular power which is recognize that the dimensions are not the ability to release maximum force in the independent of one another; they are shortest possible time. It is a product of both interconnected. This means that factors strength and speed as seen in many sports affecting one dimension will often affect activities such as track and field and others." weightlifting. PHYSICAL 3. Agility is the ability to change position or SOCIAL direction with quickness and lightness of EMOTIONAL movement. INTELLECTUAL SPIRITUAL 4. Balance is the ability to control organic ENVIRONMENTAL equipment neuromuscularly; it is a state of OCCUPATIONAL equilibrium. The three aspects of balance are (a) static balance which is the ability to CAREER maintain equilibrium in a fixed position; (b) EXISTENTIAL dynamic balance which is maintaining FINANCIAL balance while moving or engaging in action; (c) rotational balance which is the ability to maintain or regain balance after turning, Behavior modification is defined as "the rolling, or other maneuvers while not in alteration of behavioral patterns through the contact with the floor or apparatus. use of such learning techniques as biofeedback and positive or negative 5. Coordination refers to the harmonious reinforcement." functioning of muscles in producing complex movements. More simply, you can modify your child's behavior with positive consequences and 6. Reaction time refers to the interval of negative consequences. Behavior time between the signal to respond modification is based on the idea that good (stimulus) and the beginning of the behavior should lead to positive response. consequences and bad behavior should lead to negative consequences. Wellness is the integration of many different STAGES OF BEHAVIOR MODIFICATION: components (social, emotional, mental, spiritual, and physical) that expand one's PRE-CONTEMPLATION (unaware of the potential to live (quality of life) and work problem) effectively and make a significant contribution to society. (Charles Corbin, et CONTEMPLATION (aware of the problem al.) and of the desired behavior change) “Good health is not about the absence of PREPARATION (intends to take action) illness. The notion of good health has evolved notably in the last few years and ACTION (practices the desired behavior) continues to change, as scientists learn MAINTENANCE (works to sustain the There is a greater percentage of body fat behavior change) when compared to lean body mass. Somatotypes are of special interest to Exercise Prescriptions commonly refers to fitness enthusiasts and athletes. the specific plan of fitness-related activities that are designed for a specified purpose, It helps the individual understand the extent which is often developed by a fitness or of weight reduction or weight gain he/she rehabilitation specialist for the client or expects to achieve given a well-defined patient. Due to the specific and unique exercise program. Among athletes, needs and interests of the client/patient, the somatotype is highly correlated to excellent goal of exercise prescription should be the sports performance depending on the type successful integration of exercise principles of sports event. For instance, it has been and behavioral techniques that motivates found that among track and field athletes, the participant to be compliant, thus the physical characteristics of those achieving their goals. successful in the shot put differ from those successful in marathons. Components of exercise prescription This suggests that for one sports event, a An exercise prescription generally includes specific body type may dictate one's the following specific recommendations: superior performance over another. However, somebody’s type is not only Type of exercise or activity (eg. walking, limited to one particular shape but can be a swimming, cycling) combination of two body types (e.g. Specific workloads (eg. watts, walking ectomorph and mesomorph) for instance, a speed) high jumper athlete in athletics. Duration and frequency of the activity or exercise session Intensity guidelines – Target heart rate Lesson 2: FUELS OF EXERCISE & (THR) range and estimated rate of HEALTHY EATING HABITS perceived exertion (RPE) Precautions regarding certain orthopedic (or other) concerns or related comments Nutrients are chemical substances required by the body to sustain basic functions and are Somatotyping optimally obtained by eating a balanced diet. (National Institute of Health) Somatotype, or body type, is a system of Nutrients are found in the meals we eat. classifying an individual according to the Nutrients are substances that the body shape of the body. It was developed by requires to function properly. Because the Sheldon during the 1940s and the 1950s. human body does neither synthesize nor He noted that the physique of the body may create nutrients, we must receive them from be categorized into three distinct types: our diet. Nutrients perform one or more of three 1. Ectomorph body type is characterized as essential activities in the body: they give lean and small body build with a greater energy, contribute to bodily structure, and/or surface area to mass ratio. Bone size is regulate chemical processes. relatively small with slender limbs and low muscle mass. 2 Types of Nutrients: 2. Mesomorph body type has a relative predominance of muscles. The bones are 1. Macronutrients As the main nutrients usually large and heavy with massive limbs, found in food, macronutrients maintain your thus contributing to greater weight than the body’s structure and functioning. You ectomorph body type. typically need a large amount of macronutrients to keep your body working 3. Endomorph body type is characterized properly. by a relative predominance of soft Macros are typically measured in grams roundness and large digestive viscera. (g) and can be a useful way to track what you’re consuming. Examples of - 20% or more is HIGH Macronutrients; - Carbohydrates o also known as Calories starches and sugars, are the body's are the amount of energy released when main energy source. your body breaks down (digests and - Fats o fats provide energy during absorbs) food. The more calories a food endurance exercise, in between has, the more energy it can provide to your meals, and in times of starvation. body. When you eat more calories than you - Protein o proteins are part of every need, your body stores the extra calories as cell, tissue and organ in our bodies. body fat. 2. Micronutrients Micronutrients consist Calorie Intake of vitamins and minerals and are measured refers to the total number of calories in either milligrams (mg), micrograms (mcg) consumed through food and beverages in a or International Units (IU). given period, typically measured daily. It Compared to macronutrients, your body represents the energy that the body needs a smaller amount of micronutrients receives from the consumed food, which is for optimal performance. necessary for various bodily functions and Though micronutrients don’t provide activities. energy, they’re essential for functions like digestion, hormone production and brain To determine your calorie intake, you can function. use a variety of methods, such as Examples of Micronutrients; Vitamins A, calculating your Basal Metabolic Rate B, C, D & E, Minerals: Potassium, (BMR) using equations like the Calcium, Sodium, Magnesium, Zinc & HarrisBenedict equation or using online Iron calculators that take into account factors like age, gender weight, height, and activity level. These calculations provide an Food Groups estimate of the number of calories needed - are categories that classify different to maintain your current weight. types of foods based on their nutritional composition and characteristics. Calorie Deficit On the other hand, a calorie deficit occurs 3 Major Food Groups: when the number of calories burned through 1.Go Foods contain fats and physical activity and bodily functions carbohydrates. These foods provide energy exceeds the number of calories consumed. which makes them more active and gives In other words, it is the state of consuming them strength to exercise. Ex. Rice, Bread fewer calories than your body requires for and Pasta maintenance. This deficit forces the body to tap into its energy reserves, primarily stored 2.Grow Foods are high in protein and are fat, to make up for the energy shortfall. responsible for bone and muscle health. Ex. Meats, Fish & Eggs Creating a calorie deficit is a fundamental principle for weight loss, as it prompts the 3.Glow Foods are the ones loaded with body to utilize stored fat as an energy vitamins and minerals that help maintain source. It is generally recommended to aim good eyesight and healthy skin. These for a moderate calorie deficit, typically foods maintain the good state of overall around 500-1000 calories per day, to body health. Ex. Fruits and vegetables achieve a sustainable and healthy rate of weight loss. This deficit can be achieved through a combination of reducing calorie NUTRITION FACTS: intake and increasing physical activity 1. SERVING INFORMATION levels. 2. CALORIES 3. NUTRIENTS 4. QUICK GUIDE TO PERCENT TDEE stands for Total Daily Energy DAILY VALUE (%PD) Expenditure - 5% or less is LOW It represents the total number of calories an serving sizes can help in practicing portion individual burns in a day, taking into account control. their basal metabolic rate (BMR) and physical activity level. How to solve your 3. Balanced Meals: Aim to include a variety calories? of foods from different food groups in each meal. This ensures a balanced intake of Daily Calorie Needs: The Harris-Benedict essential nutrients. Include fruits, Formula vegetables, whole grains, lean proteins, and healthy fats in your meals to provide a Two Steps to Determine Daily Calorie diverse range of nutrients. Needs: ○ First, determine your BMR. 4. Meal Planning: Planning meals in ○ Second, apply the Activity Multiplier. advance can help you make healthier choices and avoid impulsive, unhealthy food STEP 1: choices. Plan your meals for the week, Harris Benedict Formula for Women create a shopping list based on your meal Formula for BMR = 655 + (9.6 X weight in plan, and prepare meals in advance kilos) + (1.8 X height in cm) – (4.7 x age in whenever possible. This helps in ensuring a years) nutritious and well-balanced diet. Harris Benedict Formula for Men Formula 5. Hydration: Staying hydrated is important for BMR = 66 + (13.7 x weight in kilos) + (5 for overall health. Make it a habit to drink an x height in cm) – (6.8 x age in years) adequate amount of water throughout the day. Limit sugary beverages and opt for water, herbal teas, or infused water instead. STEP 2: Active Multiplier To determine your total daily calorie needs, multiply your BMR 6. Limit Processed Foods: Processed by the appropriate activity factor, as follows: foods are often high in added sugars, If you are Sedentary – little or no exercise unhealthy fats, and sodium. Limiting the Calorie-Calculation = BMR x 1.2 consumption of processed foods and opting If you are Lightly Active (light for whole, unprocessed foods is beneficial exercise/sports 1-3 days/week) for improving overall nutrition. Choose fresh Calorie-Calculation = BMR x 1.375 fruits and vegetables, lean proteins, whole If you are Moderately Active (moderate grains, and healthy fats whenever possible. exercise/sports 3-5 days/week) CalorieCalculation = BMR x 1.55 7. Read Food Labels: Reading food labels If you are Very Active = BMR x 1.725 can provide valuable information about the (hard exercise/sports 6-7 days/week) nutritional content of packaged foods. Pay CalorieCalculation = BMR x 1.725 attention to serving sizes, calorie content, If you are Extra Active (very hard daily and the presence of added sugars, exercise/sports & physical job or 2X day unhealthy fats, and artificial additives. Opt training) Calorie-Calculation = BMR x 1.9 for foods with minimal added sugars, trans fats, and sodium. IMPROVING YOUR EATING HABITS 1. Mindful Eating: Practicing mindful eating 8. Seek Professional Guidance: If you involves paying full attention to the eating have specific dietary needs or health experience, including the taste, texture, and concerns, consider seeking guidance from a aroma of food. It also involves being aware registered dietitian or nutritionist. They can of hunger and fullness cues, eating slowly, provide personalized advice and help you and savoring each bite. Mindful eating helps develop a tailored eating plan that suits your prevent overeating and promotes a healthier needs. By incorporating these eating relationship with food. practices into your daily routine, you can gradually improve your eating habits and 2. Portion Control: Controlling portion work towards a healthier and more sizes is essential for maintaining a balanced balanced diet. Remember that consistency diet. It is important to be mindful of portion and moderation are key for long-term sizes and avoid oversized servings. Using success. smaller plates and bowls, measuring food portions, and being aware of recommended Lesson 3: DIRECTIONAL TERMS, bone of the upper part of the arm is deep to NON-LOCOMOTOR, AND LOCOMOTOR the muscles that surround and cover it. SKILLS AND BASIC POSITIONS OF EXERCISE Contralateral and Ipsilateral Contralateral is defined as ‘pertaining to Directional Terms the other side’. Ipsilateral is considered the - To minimize confusion when opposite of contralateral and occurs on the discussing the relationship between same side body areas or the location of a particular anatomical structure, specific terms must be used. PLANES OF THE BODY: - When the body is in anatomical position, the following directional SAGGITAL PLANE : VERTICAL terms can be used to describe the TRANSVERSE PLANE : HORIZONTAL location of one body part with FRONTAL (CORONAL) PLANE: ¼ IN respect to another. FRONT Superior and Inferior Superior means “toward the head” and GENERAL TYPES OF MOVEMENTS: Inferior means “toward the feet”. Superior also means “upper” or “above”, and inferior 1. ANGULAR MOVEMENTS means “lower” or “below”. - There are several different For example, the lungs are located types of angular movements, superior to the diaphragm, whereas the including flexion, extension, stomach is located inferior to it. hyperextension, abduction, adduction, and Anterior and Posterior circumduction. Anterior means “front” or “in front of”; Posterior means “back” or “in back of” Flexion - is a bending movement that For example, the nose is on the anterior decreases the angle of joint and brings the surface of the body and the shoulder blades two articulating bones closer together. are on its posterior surface. Extension - is the reverse of flexion and Medial and Lateral occurs at the same joints. It involves Medial means “toward the midline of the movement along sagittal plane that body”; Lateral means “towards the side of increases the angle between the articulating the body or away from its midline” bones, such as straightening a flexed neck, For example, the great toe is at the medial body trunk, elbows or knees. side of the foot and the little toe is at its lateral side. The heart lies at the medial to Hyperextension - Bending the head the lungs, and the lung lie lateral to the backward beyond the upright position and heart. arching the back or extending the legs at the hip beyond its vertical position. Proximal and Distal Proximal means “toward or nearest the Plantar and Dorsiflexion - Lifting the foot trunk of the body, or nearest the point of so that its superior surface approaches the origin of a body part”; Distal means “away shin is called dorsiflexion, whereas from or farthest from the trunk or the point of depressing the foot (pointing the toes) is origin of a body part”. called plantar flexion. For example, the elbow lies at the proximal end of the lower part of the arm, where-as Abduction “moving away” - is movement the hand lies at its distal end of a limb away from the midline or median plane of the body, along the frontal plane. Superficial and Deep Raising the arms or thigh laterally is an Superficial means “nearer the surface” example of abduction. Lateral bending of Deep means “farther away from the body trunk away from the body midline in the surface”. frontal plane is called lateral flexion, not For example, the skin of the arms is abduction. superficial to the muscles below it, and the Adduction “moving toward” - is the opposite of abduction, so it is the movement of a limb toward the body midline. Circumduction - is a circular or cone-like movement of a body segment, such as swinging the arms in a circular movement about the shoulder joint. The kind of movement is also possible in the wrist, trunk, neck hip, shoulder girdle and ankle joints. Rotation - is the turning of a bone around its own long axis. A body segment maybe rotated inward (medially) or outward (laterally). 2. SPECIAL MOVEMENTS - Certain movements do not fit into any of the above categories and occur at only few joints. Pronation and Supination - Rotation of the hand and forearm resulting in a “palm-down” is called pronation. - Rotation of the hand and forearm resulting in a “palm-up” is called supination. Inversion and Eversion - Rotating of the foot turning the sole inward is called inversion. - Rotating of the foot turning the sole outward is called eversion. Protraction and Retraction - Non-angular anterior and posterior movements. Example the mandible is protracted when you just out your jaw and retracted when you move it back to its original position. “Squaring” your shoulders in a military stance is another example of retraction. Elevation and Depression - Lifting a body part superiorly is called elevation. - Moving the elevated part inferiorly is called depression. Opposition - The saddle joint between metacarpal and the carpals allows a movement called opposition of the thumb. - This movement is the action taken when you touch your thumb to the tips of the other fingers on the same hand. This makes human hand such a fine tool for grasping and manipulating objects.