Physical Education and Health 1 PDF

Physical Education and Health 1 Physical Activity and Exercise THE MORE YOU MOVE OR THE MORE ACTIVE YOU ARE, THE HEALTHIER YOU BECOME.  Physical Activity and Exercise According to the estimates of WHO (Western Pacifi c Region), 65% of the total de...

Physical Education and Health 1 Physical Activity and Exercise THE MORE YOU MOVE OR THE MORE ACTIVE YOU ARE, THE HEALTHIER YOU BECOME.  Physical Activity and Exercise According to the estimates of WHO (Western Pacifi c Region), 65% of the total deaths among Filipinos in the year 2000 were caused by noncommunicable diseases. In 2012, the number of deaths significantly rose to 72%. While health authorities are currently concerned about managing the COVID-19 pandemic, the reduced mobility will most likely increase the mortality from lifestyle-related diseases in the coming years. Everyone is recommended to stay active while following the COVID-19 health protocols and there is a lot you can do even if you are at home.  Physical Activity and Exercise In 2018, DOH reported that the top three causes of death in the Philippines were associated with a sedentary lifestyle. The table below shows that the mortality increased by 54%, 32%, and 32% for heart disease, cancer, and stroke respectively in the past 5 years.  Physical Activity and Exercise Evidence shows that the more you move or the more active you are, the healthier you become. However, not all forms of physical activity are the same. Physical activity is any goal- oriented task that results in energy expenditure such as walking the dog or cleaning the house.  Physical Activity and Exercise An exercise is a form of physical activity where the main purpose is to improve the fitness. A lot of adolescents are struggling to perform more activities or exercise during the pandemic because of enforced lockdowns. Health authorities are recommending that you stay active by performing the household chores and the simple bodyweight exercises. The key point is to avoid sitting or lying down for more than 30 consecutive minutes while you are awake.  Physical Education and Health 1 Physical Health-Related Components of Fitness and Exercise THE MORE YOU MOVE OR THE MORE ACTIVE YOU ARE, THE HEALTHIER YOU BECOME. Health-Related Components of Fitness a. Aerobic Capacity It is the ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises. Health-Related Components of Fitness a. Aerobic Capacity The ability to deliver and utilize oxygen is an indicator of a healthy heart. Research shows that individuals who can use large amounts of oxygen during maximal exercise have strong hearts, normal blood pressures, and decreased risk for heart Health-Related Components of Fitness b. Muscular Strength It is the ability of the muscle to generate the greatest force in one repetition. One repetition maximum (1RM) is the heaviest load that can be lifted in one repetition. A good strength level protects an individual from severe injuries when he/she slips or falls. Health-Related Components of Fitness c. Muscular Endurance It is the ability of the muscle to resist fatigue when performing multiple repetitions of a submaximal load. It can also refer to the period of time in which a muscle is able to hold a contraction. Muscular endurance is needed to deter injuries that Health-Related Components of Fitness d. Flexibility It is the ability to move a joint without pain over its entire range of motion. It is affected by the structure of the joint and the muscles surrounding the joint. These factors deteriorate over time and lead to chronic pain as an individual becomes older. An adequate degree of flexibility is important to prevent injury and to maintain body mobility. Health-Related Components of Fitness d. Flexibility Similar to muscular strength and endurance, it is difficult to evaluate the actual flexibility level of a person because the body has several joints. However, experts believe that the flexibility of some joints such as the shoulder is more important because of its relationship to injuries. Health-Related Components of Fitness e. Body Composition It refers to the total make-up of the body using the concept of two-component models: the lean body mass (e.g., bone, muscle) and fat mass (e.g., fat under the skin, fat inside the abdominal region). It is often reported as the ratio of fat mass with the overall body mass.  Health-Related Components of Fitness LEAN BODY MASS -is a part of body composition that is defined as the difference between total body weight and body fat weight. This means that it counts the mass of all organs except body fat, including bones, muscles, blood, skin, and everything else. FAT MASS Body fat mass is defined as the total amount of lipids in the body. Lipids are chemical substances that are insoluble in water and dissolvable in organic solutions Health-Related Components of Fitness e. Body Composition Many noncommunicable diseases are associated with obesity or having too much fat, especially around the abdominal area. Experts use the skinfold thickness to estimate the amount of fat in the body because the body tends to deposit the fat in between the layers of the skin and  Physical Education and Health 1 Benefi ts of becoming active and being physically fi t? THE MORE YOU MOVE OR THE MORE ACTIVE YOU ARE, THE HEALTHIER YOU BECOME.  The health benefits of regular exercise have been confirmed by hundreds of studies in the past 50 years. Many people believe that one should engage in sports and exercise to achieve an active lifestyle. THIS IS A MISCONCEPTION. While physical activity is different from exercise, research shows that both physical activity and exercises can  A sedentary or an inactive lifestyle has been considered by World Health Organization as a significant risk factor in the development of many  A key adaptation of the body to regulate aerobic exercise is increased utilization of fat as a fuel source during exercise. When fat is being burned instead of stored, there is minimal fat in the blood that can cause the narrowing and  Physical Education and Health 1 Aerobic, Resistance and Flexibility Exercise THE MORE YOU MOVE OR THE MORE ACTIVE YOU ARE, THE HEALTHIER YOU BECOME.  Aerobic, Resistance and Flexibility Exercise Exercises are repetitive movements that aim to improve one or more components of fitness. Exercises are generally classified as resistance exercise, aerobic exercise, or stretching exercise. Each exercise has a different characteristic and targets a specific fitness component. It is also important that you perform the exercise correctly and follow the safety precautions while exercising. a. Resistance Exercises Require the muscle to contract against an external load (e.g., barbell) in order to improve muscular strength, muscular endurance, and bone strength. Examples include lifting barbells/dumbbells and pushing against resistance a. Resistance Exercises The primary adaptation from resistance training is an increase in the ability of the muscle to generate force or strength by increasing in size. Training facilitates efficient muscle a. Resistance Exercises Resistance training is highly recommended for women to improve bone and muscle strength. Scientists have reported that weight bearing exercises such as squats have significantly improved b. Aerobic Exercises Aerobic exercises involve large muscle groups (e.g., thighs) that perform the rhythmic and continuous movement for a prolonged period of time in order to improve aerobic capacity. Examples include swimming, biking, running, and dancing. Running is one of the best aerobic exercises since it does not require any specialized b. Aerobic Exercises Aerobic exercise will stimulate changes in various organs and tissues of the body, but the changes are more emphasized in the cardiovascular system. These changes help the body adapt to the increased demands by allowing more oxygen and nutrients to the exercising muscles. c. Stretching Exercises Stretching exercises increase the elasticity of muscles and tendons surrounding the joint in order to improve flexibility. Examples: static stretching, ballistic stretching, and dynamic stretching. When performing a stretching exercise, the limb is moved to its entire range of motion; the muscle-tendon unit gets c. Stretching Exercises The muscle-tendon unit has an elastic property that enables it to return to its original shape or length. Flexibility training improves the efficiency of movement. Furthermore, the increased elasticity of the muscles and the surrounding connective tissues increases the range of movement without resulting in injury. A regular stretching routine will also help correct  Fitness Training Fitness training involves a lot of planning to determine which exercises are needed. Fitness professionals are trained to help individuals in planning how to achieve their fitness goals. Trainers and coaches are trained to design an exercise prescription, which is a detailed plan of the work that the individual has to perform to achieve his/her fitness goals.  Fitness Training Aside from the exercises, it also includes the intensity or difficulty of the workload and the duration or volume of the exercise. The individual should be meticulous with the plan and incorporate exercises that will help him/her correct his/her weaknesses and achieve physical fitness. It is important to obtain information from the reliable sources when designing the training program. Fitness professionals can also teach you how to perform the exercises correctly and increase your understanding of the changes resulting from the exercise training.