Physical education and health 1 2.

Make heart and lungs strong

Aerobic physical activities 3. Increase edurance and energy level
-often involve large muscle groups 4. Reduce risk to illness
-continious and repetitive in nature 5. Boost immune system and prolong life
-more structured type pf physical activity 6. Reduce feelings of depression and anxiety
7. Improve attention, focus and memory
Walking- most underrated type of exercise 8. Impove sleep
Tips in walking session
1. Upright relax posture
Muscle strengthening exercise for
2. Comfortable and appropriate attire
3. Lower down volume of earphones beginners
4. Invite someone to accompany you  Sliding forearm exercise
5. WHO recommends 150-300 minutes per week  Chest press
of moderate rigorous activity to maintan body  Arm circles
weight. Bone strengthening exercise for
Cycling- form of active transportation beginners
Tips for a safe ride  Squat jumps
 Avoid loose clothing  Jumping oblique twist
 Invest in accessories  Squat curl overhead press exercise
 Apply sunscreen
 Consult doctor before engaging
 Choose a flat road for beginners
Facts
 Follow traffic laws Hiromo Inada
 Choose less congested roads -acc. To GBWR, he is the oldest triathlete to
 Condition your body compete in the ironman world championship, he
Bicycle friendly communities act is 87 yrs old
The bicycle act of 2016 (house bill 174) and other -required to swim 3.86 km, bike 180.25km, and
bills that push for the establsihment of more bike run 42.19 km
lanes and call for protecting bike enthusiasts. -he started when he was 65 yrs old

Dancing- rhythmic qualities 1. Aging is an inevitable process that affects the

zumba dance- one of the most popular dance body
exercise. People start to engage in dance not only as a 2. Acc. To webMD(2021) body mass starts to
passion but also as means to combat illness. deteriorate at age 30 and can lead to
(hanna, 1995) ostopenia
 Zumba is a routine inspired dance exercise by
Alberto Perez  Ostopenia- weakening of bone
 According to zumba fitness 2012, there are  Osteoporosis- makes bone thin and easy to
more than 12m zumba enthusiasts break
 Salsa, cha-cha, samba  Sarcopenia- skeletal muscles start to
Tips for participating in zumba dance deteriorate
 Consider health condition  Skeletal muscles- attached to bones
 Wear comfortable attire  Musculoskeletal system- muscle and bones
 Warm up
 Do not skip cool down session Muscle and bone strengthening
 Choose easy option
 Enjoy, have fun, hydrate
activities
A. WEIGHT BEARING ACTIVITIES
Swimming- enhance breathing efficiency
Tips for swimmers  Physiological stimulus for more
 Enroll in swimming programs metabolism and bone fromation
 Commit atleast 3 times a week for exercise Wolfs law- german anatomist and surgeon
 Invest in equipments julius wolf
 Hydrate  If loading on the bone increases, bone
Health benefits will remodel itself to become stronger
1. Burn calories that can lead to weight loss  Walking, jogging, dancing, sports
 B. RESISTANCE EXERCISE  high intensity effort, speed or long
 Strengthening training activities that duration physical exertion
make muscle work against a weight of
force Nutrition- plays an importants role in the
 Free wights such as dumbells, kettlebells function of energy system of the body
 Weigh machine exercise, resistant band 3 major macronutrients
exercise
 Body weight exercise such as squats, push Carbohydrates- utilize the fuel moderate
ups to high intensity physical activities
Acc. To Gary Calabrese, in the article “how can Protein- use for body tissue repair and
you avoid muscle lost as you age?” young maintenance
adulthood and middle-aged are the best time Fats- used to power low power, long
toengage in muscle and bone strengthening durayion physical activites
exercise.
Water
Optimizing ones physical activity Hydration before and after exercise is
peroformance essential
8 glasses of water a day
Energy- ability to work
Thr body is composed of 66% water
System- a set of connected things
Do not let thirst take you when to drink water
Food- source of energy -stavros kavouras (2018)
Chemical energy- carbohydrates, fats
Chemical waste- carbon dioxide, water
Exercise, nutrition, and enough rest in
ATP (adenosine triposphate)
managing stress
- energy obtained from the food we intake is
Endorphin- relieve stress
transferred to high energy molecule
Dopamine- can make you feel good
- can be stored in the muscle
-atp stored in muscle can only supply energy for Serotonin- helps reverse the affects of
activities with approx 2-3 seconds of work depression such as loss of appetite and
disrupted sleeping cycles
3 energy system in the body
1. Phospagen system (8-10s) (100m) Tips for good night sleep
Sprinter  6-8 hrs reco sleeping hrs
 ATP-CP  Avoid energy drink such as caffeine before
 High power sleeping
 Short duration activites  Avoid drinking too much liquid
 Ex. Weightliifting, throwing a ball,  Good sleepy environment (low-lighted
sprinting room, cool, quiet)
2. Glycogen- lactic acid system
Swimmer (1.3-1.6 mins.) (400m) Food
 Anaerobic glycolysis system Food choices are also linked to feeling of
 Fuels moderate power tiiredness, loneliness and depression.
 Moderate duration physical activities Healthier food can help regulate mood annd
 Ex. Cycling, swimming, badminton lower depression, bananas, oats, berries, nuts, seeds,
 Sports event fueled by this energy system etc.
3. Aerobic respiration
Marathon runner unlimited time(15 km) The healthy trinity
 Aerobic energy system (oxidative -exercise, nutrition, sleep
system)
 Low power
-foundation of optimum health
 Long-duration physical activities -these components are interrelated
 uses mainly carbohydrates and fats to
create energy supply for bodily functions
 ex. 3 mile walk and long run
Types of eating
 Fueling performance  Flexibility
-usually associated with athletes -affected by the structure of the jointand
-eating specific things during specific time
the muscle surrounding the jont.
windows to maximize performace and
recovery  Body composition
 Emotional eating -total make-up of the body is usually
-propensity to eat in response to positive and divided into fat mass and fat-free mass
-negative emotions (ex. Bone, muscle).
Refers to eating as means of coping
mechanism
 Social eating
-People gathering together to accompany
each other while eating
-meeting either at someones place or a
restaurant to enjoy a meal together
 Eating while watching tv or sports event
-lead to excess weight gain
-can impact on awareness, attention, memory
and can lead to being distracted
-paying attention to what you eat can keep
you from over eating

Habits
-Unhealthy habits are behavioral patterns that are
performed unconciously
-Hard to break because the brain had been
programmed to make the behavior or action part of
its default setting
 Pre contemplation stage
 Contemplation stage
 Preparation stage
 Maintenance stage
Improving fitness is a crucial goal for achieving
optimum health.

Body mass index

-a weight-to-height ratio
BMI=W/H2

Fitness components
 Aerobic capacity
-the ablity to deliver and utilize oxygen is
an indicator of a healthy heart.
 Muscular strenght
-a good strength level protects an
individual from severe injuries when
he/she falls. It is corelated in bone health.
Example is lifting weights.
 Muscular endurance
-the period of tie in which a muscle is able
to hold a contractionreflect the muscles
ability to resist fatigue.