Physed 1

PEH
EXERCISE FITNESS - Improves the psychological functioning of

PHYSICAL ACTIVITY an individual
- Involves any bodily movement caused by - Increases the efficiency of the lungs and
muscular contractions that result in the the heart
expenditure of energy - Increases muscle strength
- It is usually classified according to its - Protects from musculoskeletal problems
purpose such as occupational, transport- such as “low” back pain.
related, household, and recreational - Possibly delays of the aging process
- Sports and exercise are just part of the - Reduces the risk of cardiovascular
activities that can be classified under diseases such as coronary artery disease
recreational physical activity and stroke
EXERCISE - Promotes healthy cholesterol level
- A planned program of physical activities - Helps regulate blood pressure
usually designed to improve physical - Decreases risk of Type 2 diabetes
fitness with the purpose of increasing - Reduces the risk of breast and colon
physical fitness level. cancer
THE FILIPINO PYRAMID ACTIVITY GUIDE - Improves control over anxiety and
depression and
- Build self-esteem and social interaction.
TYPES OF EXERCISE:
AEROBIC EXERCISE
- Involve large muscle group that perform
rhythmic and continuous movement for a
prolonged period of time in order to
improve aerobic capacity
PHYSICAL FITNESS RESISTANCE EXERCISE
- is a state of health and well-being and, - Require the muscle to contract against an
more specifically, the ability to perform external load in order to improve
aspects of sports, occupations and daily muscular strength, muscular endurance
activities. Physical fitness is generally and bone strength
achieved through proper nutrition, STRETCHING EXERCISE
moderate-vigorous physical exercise, and - Increase the elasticity of muscle and
sufficient rest. tendons surrounding the joint in order to
HEALTH RELATED FITNESS: improve flexibility
- Aerobic capacity
- Muscular strength BENEFITS OF CARDIO TRAINING
- Muscular endurance 1. The heart will be able to eject more blood
- Flexibility at every beat as a result of an increase
- Body composition size of the left ventricle.
IMPORTANCE OF AN ACTIVE LIFESTYLE: 2. Thicker muscle wall can generate more
- Improves bones, joints and muscle force at contraction, enabling it to expel
strength. more blood out of the chamber.
- Develops motor control and coordination 3. Deliver more oxygen and nutrients in the
- Helps maintain a healthy body entire body.
composition
1
4. Improve blood flow to working muscles as - Short term and long term performance
well as regulates temperature during goals
exercise. - Set realistic goals
5. It enables the body to increase its ability - Write specific goals
to transport oxygen because more - Write a fitness contract
oxygen-carrying blood cells are produced.
IS IT NORMAL FOR THE MUSCLE TO INCREASE IS

SIZE IN RESULT OF RESISTANCE TRAINING ?
1. Increase force production capacity and
resist fatigue.
2. Increase in the ability of the muscle to
generate force or strength.
3. Increase number of muscle fibers or
hyperplasia.
HOW IMPORTANT IS STRETCHING EXERCISE IN EVALUATING FITNESS LEVEL

IMPROVING PERFORMANCE One mile run
1. Improve muscle coordination, connective - Assessing
tissues elasticity and overall joint - Cardiovascular
strength. - Endurance
2. Improves the efficiency of movement. One minute curl-up
3. Increased elasticity of the muscles and - Assessing the muscular fitness of the
the surrounding connective tissues muscles in the abdominal area
increases the range of movement without One minute push up
resulting to injury. - Assessing muscular fitness of the muscles
in the upper torso
SIt and reach
- Evaluates the flexibility of the hip and
hamstring area
Body mass Index
- Evaluating body composition
Waist girth
- Assessing the relative amount of fat in the
abdominal region
FIT PRINCIPLE
FREQUENCY
- Number of sessions in a week
EXERCISE PROGRAM TIME
- Fitness standards are higher than health - Duration or distance covered in an
standards. exercise session
- People can get fit by becoming more INTENSITY
active - Difficulty level of the exercise or work
PRINCIPLES OF EXERCISE demand
- Overload TYPE
- Progression - Mode of exercise or activity
- Reversibility
- Specificity PARTS OF AN EXERCISE PROGRAM
- Individuality - Warm up
GUIDELINES IN DETERMINING FITNESS GOAL - Exercise load
2
- Cool down

Physed 1

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PEH

EXERCISE FITNESS - Improves the psychological functioning of

IS IT NORMAL FOR THE MUSCLE TO INCREASE IS

HOW IMPORTANT IS STRETCHING EXERCISE IN EVALUATING FITNESS LEVEL

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