Physical Education

Grade 7
SESSION 1:
Compare the two
pictures.How can
you describe
them?
 A
B
These are the
pictures of physically
fit and physically unfit
person.
Physically fit means to
be in a state of health
and well-being and
physically unfit is the
reverse of it.
 DEFINING
PHYSICAL FITNESS
Physical fitness –
is a set of abilities
needed to perform
physical activity.
Physical Activity- any
bodily movement
produced by the
contraction of
muscles.
COMPONENTS OF
PHYSICAL
FITNESS
1.Health Related
components: Those
factors that are related to
how well the systems of
your body work. It refer to
the body condition
a.Cardiovascular Fitness/
Endurance: The ability of the
circulatory system (heart and
blood vessels) to supply
oxygen to working muscles
during exercise.
b.Body Composition: The
relative percentage of
body fat compared to lean
body mass
(muscle, bone, water,etc)
c.Flexibility: ability
of the joints in the
body to move to
their full range of
motion.
d.Muscular strength:
The amount of force
that can be produced
by a single contraction
of a muscle
e.Muscular endurance:
The ability of a muscle
group to continue
muscle movement over
a length of time
2.Skill Related Components:
Those aspects of fitness
which form the basis for
successful sport or activity
participation. It refer to
body performance.
a.Speed: The
ability to cover a
distance in a short
period of time.
b.Agility: The ability
of the body to
change position and
direction quickly
c.Balance: The
ability to maintain an
upright posture or
equilibrium while still
or moving
d.Coordination:
ability to use the
senses together.
e.Reaction Time:
Amount of time it
takes to get moving.
f.Power: The
product of
strength and
speed
3.Physiological fitness
includes non-performance
components of physical
fitness that relate to biological
systems that are influenced
by one's level of habitual
physical activity.
a.METABOLIC FITNESS -
The state of metabolic
systems and variables
predictive of the risk for
diabetes and cardiovascular
disease.
 b.MORPHOLOGICAL FITNESS
A non-performance component
of physical fitness related to body
composition factors such as body
circumferences, body fat content
and regional body fat distribution.
c.BONE INTEGRITY (Bone
Strength)
A non-performance
component of fitness related
to bone mineral density. Bone
integrity is related to habitual
physical activity.
 How can we
achieve Physical
Fitness?
To find the answer
give a specific
word which relates
to the pictures.
 Correct or
proper nutrition
Physical fitness is
generally achieved
through correct
nutrition, exercise,
hygiene and rest.
Exercise- Type of
physical activity
carried out to sustain
or improve health and
fitness.
What are the
importance/
benefits of
exercise?
Increased Energy
By working out on a regular
basis, your body becomes
more efficient at burning
calories. This gives you more
energy throughout the day.
Increased Metabolism
Increased physical activity through
working out leads to more muscle
mass, which in itself leads to a higher
metabolism. As per some
studies, every extra pound of muscle
allows you to burn anywhere from 50-
100 calories when at rest.
Improved Muscle Tone
Physical activity, especially
weight training allows you to
change the shape of your body.
Since muscle is denser than
fat, one can get bigger or
smaller by gaining more muscle
Better Health
Increased exercising leads to a
strengthening of the immune system;
which means that one is less likely to
get sick when exercising the right
amount. On the other hand, over
exercising can weaken your immune
system and make you sick.
Stress Reduction
Stress levels are reduced
extensively by regular work outs.
They allow the individual to take
their mind off the daily grind and
use pent up energies for productive
purposes.
Improved Self-Esteem
When following an exercise
regimen for a regular basis,
you bring about greater self
esteem through the results
and accomplishment
achieved.
Normal Pulse Rate
Pulse indicates the rate at
which your heart is beating;
so normal pulse rate implies
that your heart is functioning
properly, which is a sign of
good health.
Heart rate is a very
important measurement
in many fitness tests and
in exercise science
research.
Heart rate- refers to the speed
of the heartbeat, specifically
the number of heartbeats per
unit of time. The heart rate is
typically expressed as beats
per minute (bpm).
The normal heart
rate ranges from
60–100 bpm.
Bradycardia refers to
a slow heart rate,
defined as below 60
bpm.
Tachycardia refers to
a fast heart
rate, defined as
above 100 bpm.
When the heart rate
is not regular in a
regular pattern, this is
referred to as an
arrhythmia.
These abnormalities
of heart rate
sometimes, but not
always, indicate
disease.
 FINDING
MY PULSE
Heart rate is
measured by
finding the pulse of
the heart.
This pulse rate can be
found at any point on the
body where the artery's
pulsation is transmitted to
the surface.
Pulse rate can
be determine by
pressuring the
location of
artery’s
pulsation with
the index and
middle fingers
The thumb should
not be used for
measuring another
person's heart
rate, as its strong
pulse may interfere
with the correct
perception of the
target pulse.
Two Most Common
Location of Pulse
Carotid pulse-the pulse of
the carotid artery, palpated
by gently pressing a finger in
the area between the larynx
and the sternocleidomastoid
muscle in the neck.
Radial pulse-
the pulse of the
radial artery palpated
at the wrist
When the heart beats, arteries
pulse at the same time. Some
of these arteries like the radial
and carotid arteries can be felt
easily, while others are too
deep in the body to be
accessed.
ACTIVITY 1: RAISING MY HEART RATE
Perform several task and record your heart
rate. Answer the ff.
Resting heart Rate (1 min) ______bpm
Jogging in place (20 sec) ______bpm
Jum[ping Jacks (20 times) ______bpm
Step-ups (20 sec) ______bpm
Partner Tag (1 min ) ______bpm
Crab Walk ( 5 meters) ______bpm
SESSION 2:
Determining The
Right Exercise
Intensity
Resting Heart Rate
(RHR) - refers to the
number of times your
heart beats in one
minute while at rest.
The average RHR is 70-80
beats per minute
(BPM), though athletes
may have resting heart
rates as low as 40-50 BPM.
RHR is often a measure of
fitness -- as you become more
fit, your RHR will decrease as
your heart becomes more
efficient. If your resting heart rate
is 100 or more BPM, that may a
sign of a problem and you
should see your doctor.
To take your resting
heart rate, take your
pulse for one minute
first thing in the
morning. You can also
take your pulse after
resting for 20-30
minutes if you're not
able to do it in the
morning.
How to Measure
Resting Heart
Rate?
Early morning is the
best time to
measure your
resting heart rate.
• After you wake up give
sometime to your body to rest
for a while.
• Do not suddenly start
measuring the RHR after
waking up.
• Lie down at least for 15 minutes
before measuring the RHR.
 Resting Heart Rate Chart For Women
RHR for Above Below
Age Excellent Good Average Poor
Athletes Average Average

18-25 54-60 61-65 66-69 70-73 74-78 79-84 85+

26-35 54-59 60-64 65-68 69-72 73-76 77-82 83+

36-45 54-59 60-64 65-69 70-73 74-78 79-84 85+

46-55 54-60 61-65 66-69 70-73 74-77 78-83 84+
56-65 54-59 60-64 65-68 69-73 74-77 78-83 84+
65+ 54-59 60-64 65-68 69-72 73-76 77-84 84+
 Resting Heart Rate Chart For Men

RHR for Above Below

Age Excellent Good Average Poor
Athletes Average Average

18-25 49-55 56-61 ,62-65 66-69 70-73 74-81 82+

26-35 49-54 55-61 62-65 66-70 71-74 75-81 82+
36-45 50-56 57-62 63-66 67-70 71-75 76-82 83+
46-55 50-57 58-63 64-67 68-71 72-76 77-83 84+
56-65 51-56 57-61 62-67 68-71 72-75 76-81 82+
65+ 50-55 56-61 62-65 66-69 70-73 74-79 80+
 Maximum Heart
Rate - (MaxHR) is
the fastest your
heart can beat in a
minute.
To determine your actual
MaxHR you need to take
an electrocardiogram
test, monitored by a
qualified technician or a
doctor
To estimate your maximal heart
rate, simply subtract your age
from the number 208.
MaxHR= 208-age
=208-12
=194
Target Heart Rate
(THR) - Your Target
Heart Rate is a
percentage of your
MaxHR.
Typically, you determine
a range of heart rates
("Target Zone") that
represents your desired
workout intensity..
By keeping your heart
rate in this zone, you
can monitor your
workout intensity
level.
Heart rate reserve
(HRR) - is the difference
between a person's
measured or predicted
maximum heart rate and
resting heart rate.
Recovery Heart Rate
- is the change in your
heart rate after you stop
working out.
This is often used
to gauge exercise
intensity
You compare your workout heart rate with
your heart rate after you have recovered for
1 - 2 minutes. If you do not have much
change in your heart rates, you are not very
fit (your heart still has to beat rapidly, even
though you have stopped working out. )
Acommon recovery heart rate is 20-30
beats per minute. A person who is fit will
have a higher Recovery Heart Rate than an
unfit person.
 What should be the
heart rate when
engaging in a
moderately intense
exercise?
Given:
Age = 12
Resting Heart Rate
(RHR)= 70
STEP 1: Find the MaxHR
MaxHR = 208 -.7(Age)
208 - .7(12)
208 – 8.4
=199.6 (MaxHR)
STEP 2: Compute the HRR
HRR=MaxHR –RHR
199.6 - 70
=129.6 (HRR)
STEP 3: Compute Minimum HR
for Moderate Exercise
HRR x 40% + RHR
129.6 x .40 + 70
51.84+ 70
=121.84
STEP 4: Compute Maximum HR
for Moderate Exercise
HRR x 55% + RHR
129.6 x .55 + 70
71.28 + 70
=141.28
STEP 5: Compute Minimum HR
for Vigorous Exercise
HRR x 50% + RHR
129.6 x .50 + 70
64.80+ 70
=134.80
STEP 6: Compute Maximum
HR for Vigorous Exercise
HRR x 85% + RHR
129.6 x .85+ 70
110.16+ 70
=134.80
ACTIVITY 2: Compute the following:
a. Resting Heart Rate _______bpm
b. Maximum Heart Rate ______bpm
c. Heart Rate Reserve _______bpm
Moderate Exercise
a. Minimum Heart Rate______bpm
b. Maximum HeartRate ______bpm
Vigorous Exercise
a. Minimum Heart Rate ______bpm
b. Maximum Heart Rate _____bpm
ACTIVITY 3: Based on the tasks performed in
activity 1, classify the following tasks as
MODERATE or VIGOROUS in intensity based on
your heart rate.
TASK HEART RATE INTENSITY
Resting heart Rate (1 min) ____bpm _______
Jogging in place (20 sec) ____bpm _______
Jum[ping Jacks (20 times) ____bpm _______
Step-ups (20 sec) ____bpm _______
Partner Tag (1 min ) ____bpm _______
Crab Walk ( 5 meters) ____bpm _______
SESSION 3
Calculating the
Physical Activity
Index (PAI)
FREQUENCY
How often do I exercise? Score
Less than 1 time per week 0
1 time per week 1
2 times per week 2
3 times per week 3
4 times per week 4
5 times per week 5
INTENSITY
How hard do I exercise? Score
No change in my pulse from resting 0
level
Little change in my pulse 1
Slight change in my pulse 2
Moderate increase in my pulse 3
Vigorous increase but not sustained 4
Vigorous increased but sustained 5
TIME or DURATION
How long do I exercise? Score
Less than 5 minutes 0
5-14 minutes 1
15-29 minutes 2
30-44 minutes 3
45-49 minutes 4
60 minutes or more 5
ASSESSMENT:
Frequency_____ x Intensity ______
x Time ________ = __________
Physical Activity
Index
Less than 15 Sedentary
15- 24 Low Active
25-40 Moderate Active
41-60 Active
More than 60 High Active
HYPOKINETIC
DISEASE
Hypokinetic diseases
are conditions that
occur from a
sedentary lifestyle.
Sedentary Lifestyle - is a
type of lifestyle with no
or irregular physical
activity.
Hypokinetic disease or
condition is one
associated with lack of
physical activity or too
little regular exercise.
Hypo means under or too
little, and kinetic means
movement or activity.
Thus, hypokinetic means
"too little activity."
Examples of
Hypokinetic
Diseases
Hyperlipidemia
- means high
lipid levels.
It usually means
that you have high
cholesterol and high
triglyceride levels.
A 4mL sample of
hyperlipidemic
blood with lipids
separated into
the top fraction.
Lipid is the
scientific term for
fats in the blood.
High lipid levels can
speed up a process
called
atherosclerosis.
Cholesterol is a lipid (fat) which is
produced by the liver. Cholesterol
is vital for normal body function.
Every cell in our body has
cholesterol in its outer layer.

Cholesterol is a waxy material that is

produced naturally by the liver. It
protects the nerves, produces
hormones and makes cell tissues,
Low-density lipoprotein, or LDL,
is known as "bad" cholesterol.

High-density lipoprotein, or HDL,

is known as "good" cholesterol.
These two types of lipids,
LDL cholesterol is called “bad” cholesterol,
because elevated levels of LDL cholesterol
are associated with an increased risk of
coronary heart disease. LDL lipoprotein
deposits cholesterol on the artery walls,
causing the formation of a hard, thick
substance called cholesterol plaque. Over
time, cholesterol plaque causes thickening
of the artery walls and narrowing of the
arteries, a process called Atherosclerosis.
HDL cholesterol is called the “good
cholesterol” because HDL cholesterol
particles prevent Atherosclerosis by
extracting cholesterol from the artery walls
and disposing of them through the liver.
Thus, high levels of LDL cholesterol and low
levels of HDL cholesterol (high LDL/HDL
ratios) are risk factors for Atherosclerosis,
while low levels of LDL cholesterol and high
level of HDL cholesterol (low LDL/HDL
ratios) are desirable.
Atherosclerosis-
hardening of the
arteries due plaque
forms in the walls of
your arteries.
Narrowing
of artery
due to
plaque
forms in
the wall.
Plaque is made of lipids and other
materials circulating in your blood.
As more plaque builds up, your
arteries can narrow and stiffen.
Eventually, enough plaque may
build up to reduce blood flow
through your arteries.
Atherosclerosis
increases your risk of
heart disease, stroke,
and other vascular
diseases.
Cardiovascular disease
(also called heart disease) is
a class of diseases that
involve the heart, the blood
vessels (arteries, capillaries,
and veins) or both.
Hypertension (HTN) or high
blood pressure, sometimes
called arterial hypertension - is a
chronic medical condition in
which the blood pressure in the
arteries is elevated.
Blood Pressure - is the
force which the blood
exerts on the walls of
the blood vessels.
Diastolic Systolic
It is the pressure
that is exerted on It measures the
the walls of the amount of pressure
various arteries that blood exerts on
around the body in arteries and vessels
between heart while the heart is
beats when the beating.
heart is relaxed.
 "Diastolic" comes
from the Greek
diastole meaning "a
drawing apart."
"Systolic" comes from
the Greek systole
meaning "a drawing
together or a
contraction."
Stroke- occurst
when the brain cells
die due to lack of
blood and oxygen.
Ischemic stroke (the
most common type)
happens when a blood
vessel that feeds the
brain gets blocked.
Hemorrhagic stroke occurs
when a blood vessel within
the brain bursts. The most
likely cause is uncontrolled
hypertension.
Coronary heart disease
(CHD) is a narrowing of the
small blood vessels that
supply blood and oxygen to
the heart. CHD is also called
coronary artery disease or
Ischemic Heart Disease.
Arteries (from Greek
artēria, meaning "windpipe,
artery") are blood vessels
that carry blood away from
the heart.
Coronary heart
disease -leads to heart
attack
Heart Attack (Myocardial
infarction (MI) or acute
myocardial infarction(AMI)-
results from the partial
interruption of blood supply to a
part of the heart muscle, causing
the heart cells to be damaged or
die.
Obesity means having
too much body fat. It is
different from being
overweight, which means
weighing too much.
Obesity occurs
over time when you
eat more calories
than you use.
Diabetes mellitus, or simply
diabetes - is a group of metabolic
diseases in which a person has high
blood sugar, either because the
pancreas does not produce enough
insulin, or because cells do not
respond to the insulin that is
produced.
Type 1 DM results from the body's
failure to produce insulin, and
currently requires the person to
inject insulin or wear an insulin
pump. This form was previously
referred to as "insulin-dependent
diabetes mellitus" (IDDM) or
"juvenile diabetes".
Type 2 DM results from insulin
resistance, a condition in which cells
fail to use insulin properly, sometimes
combined with an absolute insulin
deficiency. This form was previously
referred to as non insulin-
dependent diabetes mellitus
(NIDDM) or "adult-onset
The third main form, gestational
diabetes occurs when pregnant
women without a previous
diagnosis of diabetes develop a
high blood glucose level. It may
precede development of type 2
DM.
Insulin- is a hormone that is
important for metabolism
and utilization of energy
from the ingested nutrients -
especially glucose.
Insulin stops the use of fat as an
energy source by inhibiting the release
of glucagon. With the exception of the
metabolic disorder diabetes mellitus
and metabolic syndrome, insulin is
provided within the body in a constant
proportion to remove excess glucose
from the blood,
Muscular System is an organ
system consisting of skeletal,
smooth and cardiac muscles.
It permits movement of the
body, maintains posture, and
circulates blood throughout the
body.
Three Types of
Muscles
Skeletal muscle
The tissue most commonly thought of as
muscle is skeletal muscle. Skeletal muscles
cover your skeleton, giving your body its
shape. They are attached to your skeleton by
strong, springy tendons or are directly
connected to rough patches of bone. Skeletal
muscles are under voluntary control, which
means you consciously control what they do.
Smooth Muscle
Smooth muscle is found in the walls of hollow organs like
your intestines and stomach. They work automatically
without you being aware of them. Smooth muscles are
involved in many 'housekeeping' functions of the body.
The muscular walls of your intestines contract to push
food through your body. Muscles in your bladder wall
contract to expel urine from your body. Smooth muscles in
a woman's uterus (or womb) help to push babies out of
the body during childbirth. The pupillary sphincter muscle
in your eye is a smooth muscle that shrinks the size of
your pupil.
Cardiac Muscle
Your heart is made of cardiac muscle. This
type of muscle only exists in your heart.
Unlike other types of muscle, cardiac muscle
never gets tired. It works automatically and
constantly without ever pausing to rest.
Cardiac muscle contracts to squeeze blood
out of your heart, and relaxes to fill your
heart with blood.
 What are the
characteristics of
muscle?
Excitability
the ability to receive
and respond to a
stimulus
Contractility
the ability to
shorten
Extensibility
the ability to be
stretched
Elasticity
the ability to resume its
normal length after
contraction or after
being stretched.
TWO TYPES OF
MUSCULAR
CONTRACTIONS
Dynamic or Isotonic
contraction - refers to a
contraction where movement
is involved. An example is
lifting of a dumbbell from
either side to the shoulder.
 Concentric contraction -he
force generated is
sufficient to overcome the
resistance, and the muscle
shortens as it contracts.
Eccentric contraction - the
force generated is insufficient to
overcome the external load on the
muscle and the muscle fibers lengthen
as they contract. An eccentric
contraction is used as a means of
decelerating a body part or object, or
lowering a load gently rather than letting
it drop.
Static or Isometric
contraction - refers to a
contraction where no
movement is involved.
Isometric contraction of a muscle
generates force without changing
length. An example can be found
when the muscles of the hand and
forearm grip an object; the joints of
the hand do not move, but muscles
generate sufficient force to prevent
the object from being dropped.
ACTIVITY 4
Perform the following exercises and identify whether
muscle contraction is STATIC or DYNAMIC.
1. Push-ups _______
2. Curl-ups _______
3. Front Flank _______
4. Side-Flank _______
5. Squats _______
6. Bird dog- Arm Up _______
7. Bird dog – Leg Up _______
8. Lunges _______
9. Bird dog –Knee to elbow ______
ASSESSMENT
Answer the following:
1.Which of the exercises were easy to
perform?
2. Did I persevere in performing those
exercises which I found to be difficult?
3. Am I confident in doing these
exercises on my own? Why or Why not?