TOPIC IS: PHYSICAL FITNESS AND TYPES OF EXERCISES TYPES OF EXERCISES:

1. Aerobic Exercises - is a system of physical

conditioning involving exercises that are
Fitness was defined as the capacity to carry out the
strenuously performed so as to cause marked
day’s activities without undue fatigue. temporary increase in respiration and heart
rate.
Physical Fitness is a state of health and well-being and, 2. Anaerobic Exercises - are exercises that are
more specifically, the ability to perform aspects of done quickly for short period of time. It usually
sports, occupations and daily activities. involves pushing against a source of resistance
COMPONENTS OF PHYSICAL FITNESS to increase strength.

Health Related Component - pertains to the total Anaerobic exercises, when properly performed,
functioning of the body.
can provide the following functions:
1. Cardio-Respiratory Endurance - the ability of the
1. increase bone and muscle strength
heart and lungs to function efficiently over a
prolonged period of time. 2. improve endurance and joint functions;
2. Muscular Strength - the ability of muscle group to
contract against a resistance. 3. reduce the risks of injuries due to weak muscles;
3. Muscular Endurance - the ability of muscle to
endure fatigue and maintain a given level of muscle 4. improve cardiac functions;
tension and to hold the muscle contraction for a
5. enhance “good” HDL – cholesterol;
prolonged period of time.
4. Flexibility - the functional capacity of a joint to move 6. help maintain lean body mass which is important
through a normal range of motion. The muscular for persons wishing to lose weight
system is also involved.
5. Body Composition - one of the newer attributes in 7. minimize the risk of osteoporosis; and
physical fitness components. It refers to the relative
distribution of lean and fat body tissues. 8. develop coordination and balance.

Skill Related Component - The skill – related 3. Flexibility Exercise - involve stretching activities
components on the other hand, are agility, balance, that improve the range of your muscles and joints.
coordination, power and speed. Stretching exercises make your muscles more
flexible. These exercises enable you to reach, bend
1. Agility - it is the capacity to change in direction of and turn better.
body quickly and effectively.
2. Balance - it involves reflexes, vision, and the skeletal Benefits of Flexibility Exercises:
muscular system which provides the maintenance of
equilibrium. 1. increased physical efficiency and performance;
3. Coordination - it is the ability to integrate the senses 2. decreased risk of injury;
with muscles so as to produce accurate, smooth and
harmonious body movement. 3. increased neuro - muscular coordination;
4. Speed- it is the ability to move one's body from one
point to another in the shortest possible time. 4. improved muscular balance and postural
5. Power - power is sometimes confused with strength. awareness;
Speed of contraction, likewise, is the basic ingredient
which, when combined with strength, provides an
5. decreased risk of low back pain;
explosive type of movement. 6. reduce stress, promoting muscle and relaxation;
6. Reaction Time- the time required to respond or
and
initiate a movement as a result of a given stimulus.
7. enhanced enjoyment.
 Any demanding exercise attempted too soon risky injury. The
same principle holds true for strength and power exercises.
TOPIC II: Training Principles
Adaptation
When you approach your multisport training, the best way to
answer your questions is to better understand the principles Over time the body becomes accustomed to exercising at a
behind the work you are putting in to improve. The following given level. This adaptation results in improved efficiency, less
are seven basic principles of exercise or sport training you will effort and less muscle breakdown at that level. That is why
the first time you ran two miles you were sore after, but now
want to keep in mind:
it's just a warm up for your main workout. This is why you
 Individuality need to change the stimulus via higher intensity or longer
 Progression duration in order to continue improvements. The same holds
true for adapting to lesser amounts of exercise.
 Recovery
 Adaptation
Recovery
 Reversibility
 Specificity
The body cannot repair itself without rest and time to
 Overload
recover. Both short periods like hours between multiple
Individuality sessions in a day and longer in a day periods like day or weeks
to recover from a long season are necessary to ensure your
Everyone is different and responds differently to training, body does not suffer from exhaustion or overuse injuries.
some people are able to handle higher volumes of training Motivated athletes often neglect this. At the basic level, the
while others may respond better to higher intensities. This is more you train the more sleep your body needs, despite the
based on a combination of factors like genetic ability, adaptations you have made to said training.
predominance of muscle fiber types, other factors in your life,
chronological or athletic age, and mental state. Reversibility

Specificity If you discontinue application of a particular exercise like

running five miles or bench pressing 150 pounds 10 times,
Improving your ability in a sport is very specific. If you want to you will lose the ability to successfully complete that exercise.
be a great pitcher, running laps will help your overall Your muscles will atrophy and the cellular adaptations like
conditioning but won't develop your skills at throwing or the increased capillaries (blood flow to the muscles) and
power and muscular endurance required to throw a fastball mitochondria density will reverse. You can slow this rate of
fifty times in a game. Swimming will help improve your loss substantially by conducting a maintenance/reduced
aerobic endurance but won't develop tissue resiliency and program of training during periods where life gets in the way,
muscular endurance for your running legs. and is why just about all sports coaches ask their athletes to
stay active in the offseason.
Progression
To reach the roof of your ability, you have to climb the first
flight of stairs before you can exit the 20th floor and stare out The principles of specificity, progression, overload,
over the landscape. You can view this from both a technical adaptation, and reversibility are why practicing
skill standpoint as well as from an effort/distance standpoint. frequently and consistently are so important if you want
In order to swim the 500 freestyles, you need to be able to to improve your performance. Missed sessions cannot
maintain your body position and breathing pattern well
really be made up with the context of a single season.
enough to complete the distance. In order to swim the 500
They are lost opportunities for improvement. Skipping
freestyles, you also need to build your muscular endurance
well enough to repeat the necessary motions enough times to your long ride on weekend A means you can't or
finish. shouldn’t go as far as originally planned on weekend B
(progression & overload). Skipping your Monday swim
Overload means your swimming skills and muscle won't be honed
To increase strength and endurance, you need to add new or stressed that day (specificity). Missing a week due to
resistance or time/intensity to your efforts. This principle a vacation sets you back more than one week
works in concert with progression. To run a 10 - kilometer (adaptation and reversibility). Apply these principles to
race, athletes need to build up distance over repeated your training to get a better understanding of your body
sessions in a reasonable manner in order to improve muscle and how to achieve success
adaptation as well as improve soft tissue strength/resiliency.
TOPIC III: DIRECTIONAL TERMS AND ANATOMICAL Directional Terms
MOVEMENT
These terms are essential for describing the relative
 Anatomists and health care providers use locations of different body structures. For instance, an
terminology that can be bewildering to the anatomist might describe one band of tissue as “inferior
uninitiated. However, the purpose of this to” another or a physician might describe a tumor as
language is not to confuse, but rather to “superficial to” a deeper body structure. Commit these
increase precision and reduce medical errors. terms to memory to avoid confusion when you are
 Anatomical terms derive from ancient Greek studying or describing the locations of particular body
and Latin words. Because these languages are parts.
no longer used in everyday conversation, the
 Anterior (or ventral) Describes the front or
meaning of their words does not change.
direction toward the front of the body. The
 Anatomical terms are made up of roots,
toes are anterior to the foot.
prefixes, and suffixes. The root of a term often
 Posterior (or dorsal) Describes the back or
refers to an organ, tissue, or condition, whereas
direction toward the back of the body. The
the prefix or suffix often describes the root.
popliteus is posterior to the patella.
Anatomical Positions  Superior (or cranial) describes a position above
or higher than another part of the body proper.
To further increase precision, anatomists standardize
The orbits are superior to the oris.
the way in which they view the body. Just as maps are
 Inferior (or caudal) describes a position below
normally oriented with north at the top, the standard
or lower than another part of the body proper;
body “map,” or anatomical position, is that of the body
near or toward the tail (in humans, the coccyx,
standing upright, with the feet at shoulder width and
or lowest part of the spinal column). The pelvis
parallel, toes forward. The upper limbs are held out to
is inferior to the abdomen.
each side, and the palms of the hands face forward.
 Lateral describes the side or direction toward
Using this standard position reduces confusion. It does
the side of the body. The thumb (pollex) is
not matter how the body being described is oriented,
lateral to the digits.
the terms are used as if it is in anatomical position. For
 Medial describes the middle or direction
example, a scar in the “anterior (front) carpal (wrist)
toward the middle of the body. The hallux is
region” would be present on the palm side of the wrist.
the medial toe.
The term “anterior” would be used even if the hand
 Proximal describes a position in a limb that is
were palm down on a table.
nearer to the point of attachment or the trunk
A body that is lying down is described as either prone or of the body. The brachium is proximal to the
supine. Prone describes a face-down orientation, and antebrachium.
supine describes a face up orientation. These terms are  Distal describes a position in a limb that is
sometimes used in describing the position of the body farther from the point of attachment or the
during specific physical examinations or surgical trunk of the body. The crus are distal to the
procedures. femur.
 Superficial describes a position closer to the
Regional Terms
surface of the body. The skin is superficial to
The human body’s numerous regions have specific the bones.
terms to help increase precision. Notice that the term  Deep describes a position farther from the
“brachium” or “arm” is reserved for the “upper arm” surface of the body. The brain is deep to the
and “antebrachium” or “forearm” is used rather than skull.
“lower arm.” Similarly, “femur” or “thigh” is correct,
Directional Terms applied to the Human Body Paired
and “leg” or “crus” is reserved for the portion of the
directional terms are shown as applied to the human
lower limb between the knee and the ankle. You will be
body.
able to describe the body’s regions using the terms
from the figure.
Body Planes Dorsal and Ventral Body Cavities The ventral cavity
includes the thoracic and abdominopelvic cavities and
A section is a two-dimensional surface of a three-
their subdivisions. The dorsal cavity includes the cranial
dimensional structure that has been cut. Modern
and spinal cavities.
medical imaging devices enable clinicians to obtain
“virtual sections” of living bodies. We call these scans. Subdivisions of the Posterior (Dorsal) and Anterior
Body sections and scans can be correctly interpreted, (Ventral) Cavities
however, only if the viewer understands the plane along
The posterior (dorsal) and anterior (ventral) cavities
which the section was made. A plane is an imaginary
are each subdivided into smaller cavities. In the
two-dimensional surface that passes through the body.
posterior (dorsal) cavity, the cranial cavity houses the
There are three planes commonly referred to in
brain, and the spinal cavity (or vertebral cavity)
anatomy and medicine.
encloses the spinal cord. Just as the brain and spinal
 The sagittal plane is the plane that divides the cord make up a continuous, uninterrupted structure,
body or an organ vertically into right and left the cranial and spinal cavities that house them are also
sides. If this vertical plane runs directly down continuous. The brain and spinal cord are protected by
the middle of the body, it is called the the bones of the skull and vertebral column and by
midsagittal or median plane. If it divides the cerebrospinal fluid, a colorless fluid produced by the
body into unequal right and left sides, it is brain, which cushions the brain and spinal cord within
called a parasagittal plane or less commonly a the posterior (dorsal) cavity.
longitudinal section.
The anterior (ventral) cavity has two main subdivisions:
 The frontal plane is the plane that divides the
the thoracic cavity and the abdominopelvic cavity. The
body or an organ into an anterior (front)
thoracic cavity is the more superior subdivision of the
portion and a posterior (rear) portion. The
anterior cavity, and it is enclosed by the rib cage. The
frontal plane is often referred to as a coronal
thoracic cavity contains the lungs and the heart, which
plane. (“Corona” is Latin for “crown.”)
is located in the mediastinum. The diaphragm forms
 The transverse plane is the plane that divides
the floor of the thoracic cavity and separates it from the
the body or organ horizontally into upper and
more inferior abdominopelvic cavity. The
lower portions. Transverse planes produce
abdominopelvic cavity is the largest cavity in the body.
images referred to as cross sections.
Although no membrane physically divides the
Planes of the Body - the three planes most commonly abdominopelvic cavity, it can be useful to distinguish
used in anatomical and medical imaging are the sagittal, between the abdominal cavity, the division that houses
frontal (or coronal), and transverse plane. the digestive organs, and the pelvic cavity, the division
that houses the organs of reproduction.
Body Cavities and Serous Membranes

The body maintains its internal organization by means

of membranes, sheaths, and other structures that
separate compartments. The dorsal (posterior) cavity
and the ventral (anterior) cavity are the largest body
compartments.

These cavities contain and protect delicate internal

organs, and the ventral cavity allows for significant
changes in the size and shape of the organs as they
perform their functions. The lungs, heart, stomach, and
intestines, for example, can expand and contract
without distorting other tissues or disrupting the
activity of nearby organs.
TOPIC IV: Healthy Eating Habits: PART 1 Nutrients and Its Functions:

NUTRITION - is the study of food at work in our bodies, Water –is the body most important and basic nutrient
our source for energy, and the medium for which our that your body needs. Without water you would die in
nutrients can function. It is just one key to developing just a few days. It has been recommended that you
and maintaining good health. Nutrition is at work during drink up to eight glasses of water a day. Plus, by
our entire life-cycle — from infancy to adolescence, drinking that much water, it is very good for your skin,
adulthood and in our senior years — and can be the and can make you look younger.
antidote for many of today’s common problems, such as
Protein – this nutrient is essential for the maintenance
stress, pollution, sexual vitality, and disease prevention.
of the body. The amino acids provide the building blocks
Good nutrition means getting the right amount of for tissue, blood cells, hormones and enzymes. The best
nutrients from healthy foods in the right combinations. source of protein is meat, poultry, fish, milk products,
Having nutrition knowledge and making smart choices and eggs. It is believed that about 10 to 15 percent of
about the foods you eat can and will help you achieve your daily intake should be from protein.
optimum health over your lifetime, and be a key to
Carbohydrates – carbs are important because they
avoiding obesity, illness, and many of today’s most
provide you with the energy that you need to get
prevalent chronic diseases.
through the day. Complex carbohydrates, or starches,
Good nutrition is one of the keys to a healthy life. You are found in foods such as grains, potatoes and rice. It is
can improve your health by keeping a balanced diet. said that carbohydrates should be 55 to 60 percent of
You should eat foods that contain vitamins and your diet.
minerals. This includes fruits, vegetables, whole grains,
Fiber – is a nutrient that is indigestible. It is also a
dairy, and a source of protein.
carbohydrate that is important in regulating your bodies
functions. There are two types of fiber. There is
insoluble and soluble.
Proper nutrition means that one’s diet supplies all the
essential nutrients to carry out normal tissue growth, - It is believed that insoluble fiber aids in the
repair and maintenance. Too much or too little of any prevention of hemorrhoids and may also
nutrient can precipitate serious health problems. protect against cancer of the lower bowl.
Insoluble fiber can be found in brown rice,
Diet and nutrition often play a crucial role in the
whole grain cereals and broccoli.
development and progression of chronic diseases. A
- Soluble fiber is thought to help reduce
diet high in saturated fat, trans fat, and cholesterol
cholesterol and thus reduce the risk of heart
increases the risk for atherosclerosis and coronary heart
and arterial disease. This type of fiber can be
disease. As many as 30 percent to 50 percent of all
found in oats, peas, beans, root vegetables, and
cancers may be diet-related. Obesity, diabetes, and
citrus fruits. It is recommended that you should
osteoporosis also have been associated with faulty
consume of 20g to 35g per day from different
nutrition.
sources.
Nutrients:
Fat – stores energy. It also an insulator that protects the
 Water body against heat loss. Fat also helps produce
 Carbohydrates hormones, cushion vital organs like the liver and
 Fiber kidneys, and aid in the absorption of certain vitamins. It
 Fat is suggested that fat be no more than 30 percent of the
 Vitamins diet. The issue is however many people eat more. There
 Minerals are two main types of fat:
 Protein - Saturated (predominant fat in vegetable oils).
Avoid fried and sugary foods at all costs due to
 the very little nutritional value they possess. - products, eggs, milk products, fishes, shrimps, crabs,
---- Unsaturated fats, especially the mongo, beans, gelatin, soya, bean, peanuts, cereals like
monounsaturated fat in olive oil, may help rice and corn.
protect against heart disease.
GLOW FOOD GROUP
Vitamins – are organic compounds. They essential for
regulate and protect our body. Glow foods are rich in
body growth, function, maintenance and repair.
minerals and vitamins. Minerals rich foods are milk,
Vitamins are broken down into two groups, water
cheese, fish, shellfish, such as oyster and shrimp,
soluble and fat soluble. Water soluble vitamins
mussels, clams, seaweeds, lobster, anchovies, mongo
including the B complex group and vitamins C, need to
sprouts, soybeans, soy milk, cashew, peanuts, onions,
be resupplied daily due the body’s inability to store
animal liver, egg yolk, banana, apple, orange, corn, rice,
them. Fat soluble vitamins, including A, D, E, and K, are
molasses, green peas, beans, lettuce and spinach.
stored by the body for long-periods of time. For this
reason, excessive intake may be harmful. A balanced
diet should provide all the vitamins that the body
needs. Vitamin rich foods are green leafy vegetables, yellow
fruits and vegetables, egg yolk, prunes, liver, potatoes,
Minerals – are inorganic compounds that aid in energy mongo sprouts, peanuts, cashew nuts, soybeans,
production and body maintenance as well as assisting in pepper leaves, animal internal organs- such as heart,
the control of body reactions. The mineral nutrient liver and kidney; fresh milk, cheese, camote, kangkong,
contains three groups; macro minerals, electrolytes malunggay, fish, avocado, citrus fruits, guava and cod-
and micro elements. liver oil.
- Macro minerals such as calcium magnesium
should be taken in larger doses.
PART II:
- Electrolytes are sodium, potassium, chloride, What is a Health claim?
and bicarbonate.
A health claim is a statement about a food and what it
- The body needs very small amounts of micro could do for your health when eaten as part of a healthy
minerals such as chromium cooper, fluoride, diet. Foods that have health claims may help lower the
iodine, iron magnesium and, molybdenum, risk of certain diseases like cancer, heart disease, stroke
selenium, sulfur, and zinc. A balanced diet and osteoporosis. Choosing foods with health claims
consisting of meats and vegetables can assist may help you lower your risk of these diseases when
you in meeting these dietary needs. used as part of an overall healthy and well-balanced
diet.

A health claim is a statement about a food and what it

3 Basic Food Groups: could do for your health when eaten as part of a healthy
GO FOOD GROUP diet. Foods that have health claims may help lower the
risk of certain diseases like cancer, disease, stroke and
Gives our body heat and energy. Food’s rich in osteoporosis. Choosing foods with health claims may
carbohydrates and starchy foods such as rice, help you lower your risk of these diseases when used as
cornbread, oatmeal, macaroni, noodles, potatoes, part of an overall healthy and well-balanced diet.
camote, Gabi, cassava and others. Food rich in sugar are
cakes, candies, honey, jam, jellies, molasses and ice Examples:
cream.  A healthy diet rich in vegetables and fruit may
GROW FOOD GROUP help reduce the risk of some types of cancer.
 A healthy diet low in saturated and trans-fat
Repairs and build our body cells and tissues. It makes us may reduce the risk of heart disease.
grow. Food rich in protein are poultry foods, meat
  A healthy diet containing foods low in sodium The trend is now to focus on healthy food intake as a
and high in potassium may reduce the risk of primary fitness goal. When healthy eating habits
high blood pressure, a risk factor for stroke and become a lifestyle, we are healthier and happier. Eating
heart disease. right allows us to reduce body fat, lose a few pounds,
 A healthy diet with adequate calcium and feel more confident and reduce our risk of illness.
vitamin D and regular physical activity helps to
Frequent studies are indicating healthy food intake as
achieve strong bones and may reduce the risk
the most important part of our fitness programs. Some
of osteoporosis.
physicians are teaching healthy eating habits and
 5. Plant sterols help lower cholesterol.
lifestyles as a way to improve overall health by reducing
obesity and related disease

Healthy eating practices

 Eat a variety of vegetables, especially dark FOOD Weekly 3 times a week

green, red, and orange vegetables (3 or more exercises
servings a day). Sleep Well 8 hours a day
 Eat a variety of fruits (2 or more servings a day). BODY Eat plenty of Vegetarianism
 Eat whole-grain, high-fiber breads and cereals fruits and
(3 to 6 servings a day). Reduce or eliminate vegetables and
refined or processed carbohydrates; most of plenty of water
the grains in your diet should be whole grains.
Eat the right Balanced diet
 Drink fat-free or low-fat milk and eat low-fat
amount of food
dairy products. and at the right
 Choose from a variety of low-fat sources of time
protein — including eggs, beans, poultry MIND Do recreational Relaxation
without skin, seafood, lean meats, unsalted activities
nuts, seeds, and soy products. If you eat meat,
eat white meat at least four times more often Do meditation yoga
than red meat.
 Reduce intake of saturated fats and trans-fats
(such as partially hydrogenated oil) as much as
possible.
 Use vegetable oils (like olive or canola oil)
instead of solid fats.
 Reduce daily intake of salt or sodium.
 Reduce to less than 1,500 mg. per day if you are
older than 50, or have hypertension, diabetes
or chronic kidney disease.
 Restrict or eliminate "junk food" — foods that
contain refined white flour, solid fats or trans
fats, added sugars, and are high in sodium.
 Restrict or eliminate sodas and other sugar-
added drinks that are high in calories and
contain few or no nutrients.
 If you drink alcoholic beverages, do so in
moderation. Drink only when it doesn't put you
or anyone else at risk.

Dietary And fitness Goals