Lecture no.

2
Physical Education
(First Grading)

Lesson 2 – FITNESS AWARENESS

Facts and Fallacies on Health, Fitness, and Exercise

1. Fallacy: Skipping meals will help you lose weight.
Fact: When you skip meals, your body fights back by slowing down your metabolism (the rate at which you burn
calories). You will lose weight more efficiently if you eat several small meals a day rather than one or two large
ones.
2. Fallacy: All fat is bad for you.
Fact: Fat is the main fuel of the body. Unsaturated fats contained in foods like nuts, avocados, and fish are
essential fats needed by the body. They also help build hormones and cells.
3. Fallacy: Exercise can turn fat into muscles.
Fact: Muscle and fat are two different kinds of tissues and one can never “turn into” the other.
4. Fallacy: Health young individuals do not require physical activity.
Fact: When the body is active, muscles are improved while body fat is reduced. Through inactivity, both young
adults and adolescents will lose health advantage.
5. Fallacy: If there is no pain during exercise, there is no gain.
Fact: Exercise should not cause physical agony. It is unnecessary to work out to the point of experiencing severe
pain. Moderate soreness is to be expected if the body has not been working specific muscles. When exercise
becomes painful, it is the sign to cease overexertion.
6. Fallacy: the more you sweat, the more you lose body fat.
Fact: Sweating is dependent on humidity and temperature. In cold countries, you do not sweat profusely, but you
still utilize your body fat for energy.
7. Fallacy: As long as people work out on a regular basis, they can eat whatever they desire.
Fact: A regular exercise and balanced diet go hand in hand.
8. Fallacy: Getting in shape requires having a membership in a gym.
Fact: Shaping up does not require membership in a health club or going to a gym. Choose an enjoyable physical
activity like walking, jogging, biking, playing tennis, swimming, roller blading, or other safe, healthful activities
that can inspire your body to be in motion.

Factors affecting Fitness and Health

Cholesterol is a silent killer. This comes from the food you eat. Lack of exercise upsets your body’s chemical
balance.
Arteriosclerosis is the result of building up of cholesterol. It occurs in the most unexpected moments.
 Manifestations are:
- Difficulty for blood to circulate properly.
- Decreasing blood supply to the tissues, heart and other vital organs like the brain.
- Formation of a blood clot.
- Stroke and heart attack
 Preventions:
- Proper diet
- Good exercise like brisk walking, jogging and running
- Maintenance of your ideal weight
- Proper levels of good cholesterol or HDL
- Low bad cholesterol or Low Density Lipoprotein (LDL)
- Regular exercise and healthy lifestyle
- Aerobic activities

Dr. Powers’ 12 Tips for Weight Control

1. Eat whole and fresh fruit rather than processed food.
2. Stock up on carbohydrates and cut down on fats.
3. Eat your fruits whole rather than in juice forms.
4. Avoid too much salt.
 5. Avoid alcohol.
6. Reverse your eating habits.
7. Take your vitamins.
8. Eat more fiber.
9. Exercise daily or regularly.
10. Reduce stress to lose weight.
11. Stock up on cushion foods.
12. Eat smaller, more frequent, meals to keep your body from storing excess calories or fat.

Active Recreation Fitness

Healthy Lifestyle Guidelines
1. Perform around 20-30 minutes of moderately physical activity of most days of the week. It can be an
accumulation of minutes for each day.
2. Eat a healthy breakfast everyday.
3. Manage stress effectively.
4. Get 7 to 8 hours of sleep per night.
5. Perform single flexibility exercise involving all joints of the body.
6. Eat a healthy diet that is rich in whole-wheat grains, fruits and vegetables and is low in saturated hand smoke.
7. Do not use tobacco in any form and avoid second hand smoke.
8. Maintain your recommended body weight through adequate nutrition and exercise.
9. Have at least one close friend or relative in who you can confide in and whom you can express your feeling
openly.
10. Be aware of your surroundings and take personal safety measure at all times.

Weight Loss Strategies

1. Make a commitment to change.
2. Incorporate exercise into the program.
3. Avoid automatic eating.
4. Stay busy.
5. Try “Junior Size” instead of “Supersize”.
6. Eat slowly and at the table only.
7. Cut unnecessary items for your diet.
8. Do not serve more food than you should eat.
9. THINK POSITIVE! 

Health Consequence or Excessive Body Weight

1. High blood pressure
2. Two types of diabetes
3. Congestive heart failure
4. Obstructive sleep apnea
5. Respiratory problems
6. Poor female reproductive health
7. Psychological disorders
8. Shorten life expectancy
9. Decrease quality of life
10. Gallbladder disease
11. Stroke
12. Gout

The Good Dose of Exercise (FITT Principle)

F – requency
I – ntensity
T – ime
T – ype
Fitness Walking
Walking is generally considered as a moderate physical activity, but it is effective in promoting metabolic fitness
and overall health.

19 Benefits of Walking
1. Helps with weight management.
2. Accessible to everyone.
3. Doesn’t require special equipment.
4. One of the easiest ways to get more active.
5. Reduces symptoms of depression and anxiety.
6. A low impact exercise.
7. Lower low-density lipoprotein (LDL) cholesterol (bad cholesterol)
8. Raises high-density lipoprotein (HDL) cholesterol (good cholesterol)
9. Lower blood pressure
10. Reduces the risk of some cancers
11. Reduces rick and or aids with the management of 2 types of diabetes
12. Reduces the risk of heart attack
13. Helps maintain strong bones
14. Less likely to lead to injuries
15. Reduces stress
16. Reduces the risk of heart disease
17. You don’t have to pay for it
18. Builds aerobic fitness
19. Helps maintain lean muscle tissue

Tips to Enjoy your Daily Walking Routine

 Pass the talk test
 Walk before you run
 Wear bright clothing
 Warm – up before you walk and cool down after
 Change your route
 Listen to music while you walk
 Meditation or prayer
 Join walking club
 Cross train

Exercise Safety Guidelines

1. Select exercise that will involve all major muscle groups: chest, shoulders, back, legs, arms, hips, and trunks.
2. Select exercise that will strengthen the core used controlled movements and start with the light to moderate
resistance.
3. Never lift weights alone. Always have someone work out with you in case you need spotter or help with an injury.
4. Warm up properly before performing a light to moderate intensity aerobic activity (5-7 minutes) and some gentle
stretches for a few minutes.
5. Maintain proper body balance that involves good posture, a stable body position and correct posture in sitting,
lying and other exercise positions.
6. Breathe naturally.

The Benefits of Yoga Exercise

1. It increases respiratory efficiency.
2. It improves posture and balance.
3. It increases one’s endurance and energy.
4. It increases one’s memory, concentration, mood and self-actualization.
5. It decreases anxiety and depression.
6. It is relaxing. It has slow dynamic and static movements.
7. It has low risk of injuring the muscles and the ligaments.
8. It increases one’s flexibility and is good for muscle toning.
9. It is the best way to build core strength.
 10. It tests mental endurance and physical stamina.

Benefits of Hip Hop Aerobics

 Calorie and fat burning workout
 Improve coordination, flexibility and agility
 Increase aerobic fitness
 Improve stamina and endurance
 Encourage confidence
 Develop social skill and valves
 Promotes a positive mind set
 Improve mental functioning

Myths and Fallacies about Weight and Strength Training

Myth 1: Female who lifts weight will build big, bulky muscles like those of male.
Myth 2: Muscle can turn to fat if a person stops lifting weights.
Myth 3: Strength training reduces flexibility.
Myth 4: Strength and weight training will make you slower and less coordinated.
Myth 5: Elderly people should avoid strength training.
Myth 6: Weight training is good to improve cardiovascular fitness.
Myth 7: Strength training is harmful to the growth and development of adolescents.
Myth 8: Female muscle will not develop strength.
Myth 9: Strength training has few benefits for woman and will only detract from their personal appearance.

Prepared by:
Grade 10 MAPEH Teachers