PE 1 – HEALTH OPTIMIZING PHYSICAL EDUCATION

Physical Education – a program that allows students to understand and develop fitness through active
participation in different physical activities, sports, and recreational activities.

Physical Fitness Physical Exercise Physical Activity

Measurement of one’s capacity
to perform physical exercise
and physical activity efficiently
and effectively.
2 Categories of Physical Fitness:
Planned, systematic physical Bodily movement produced by
activity designed to improve the skeletal muscles that
one or more component of requires energy consumption
physical fitness to make the
body stronger and make it
more fit.

1. Health – Related Fitness (HRFC) – To improve the overall health of an individual.

2. Skill – Related Fitness (SRFC) – To develop performance in sports and motor skills.

Health – Related Components Definition

Body Composition Ratio of body fat to muscles in the body.
Cardio – Respiratory Endurance Ability of the lungs, heart, and blood vessels to deliver
adequate amount of oxygen to meet the demands of sustained
physical activity.
Flexibility Ability of joints to move through a full range of motion.
Muscular Endurance Ability of muscle group to maintain a continuous contraction
over a period of time.
Muscular Strength Ability of the muscles to exert or produce force.
People exercise for many different reasons. Some of them are included below:

 Strengthening muscles
 Optimizing the cardiovascular system
 Practicing specific athletic skills
 Controlling bodyweight
 For fun
 To win
 To socialize

Ways to Assess Body Composition:

1. Waist Circumference. Measure at the natural waist. It should be made at the level of the navel
(Umbilicus)
2. Body Mass Index (BMI). Assesses body weight relative to height.
 Steps in getting your height and weight correctly:
1. Choose a weighing scale with a hard flat surface. Wear light clothing and
remove shoes.
2. Measure your weight in kilograms (kg)
3. In measuring height, stand straight against the wall then your buttocks,
shoulders, back of the head touching the wall.
4. Mark the highest point of the head.

 Formula for BMI

BMI = Weight (kg)
Height (m2)
Assessment for Cardiovascular Endurance:
 1. 3 minute step test
 Steps:
1. Step up and down on a 12 inch-bench or box for 3 minutes. It should be “up
with the left foot, up with the right foot, down with the left foot, down with
the right foot.
2. Locate your carotid or radial pulse. Wait for 5 seconds after the exercise and
start counting your pulse.
3. Count your pulse for 10 seconds and multiply it by 6. (Beats per
minute/BPM)

Assessment for Flexibility:

1. Zipper Test – A test of upper arm and shoulder girdle.

 Steps:
1. Stand erect.
2. To test right shoulder, raise right arm, bend elbow, and reach down across
your back.
3. Extend left arm and try to cross fingers with the right hand. (cm)
4. To test left shoulder, repeat steps 1-3

2. Sit and Reach – a test for flexibility for lower extremities particularly the hamstring.
 Steps:
1. Sit on the floor with back on the wall. Feet are approximately 12 inches
apart.
2. Place on hand on the top of the other hand.
3. Without bending the knees, reach the farthest point possible (cm)
4. To test left shoulder, repeat steps 1-3

Assessment for Muscular Strength and Endurance:

1. 90 degrees push-up – test of biceps and triceps of the deltoid muscles during up and down
movement of the body in 90 degrees angle.
2. Curl – up – a test for abdominal muscles during contract and relaxation through op and down
movement of the body.

Types of Physical Activity:

1. Aerobic
o “with the presence of oxygen”
o Strengthen the heart and lungs
o Makes you sweat and increases your heart beat faster than the usual
2. Muscle Strengthening – focuses on muscular endurance
- Physical activity that improves strength, power, and endurance of
muscles
- The repetitive contractions during exercise cause damage to muscle
fibers.
3. Bone Strengthening – produces force on the bones to promote growth

TRAINING PRINCIPLES:

1. Overload – This principle states “doing more than normal is necessary”. The muscle will be
much stronger when it is forced to operate beyond its capacity. The load during session must
be increased progressively for the body to further adapt.
 2. Progression – this principle indicates the need to gradually increase overload. The body tends
to adapt to the increase load during session; thus, the activity becomes easier to perform as
the result to less effort being exerted.

3. Specificity – the principle indicates the need for specific type of exercise to improve each
fitness of a specific part of the body. It is important because it will allow one to have a focused,
efficient, and effective program that will lead to desired gains.

4. Rest and Recovery - indicates that it is important to allow time for recuperation/rest after
overload. It is needed within intense periods of activity and between training sessions.
5. FITT Principle
FITT stands for:
F – Frequency – answers the question of how often an individual should exercise
I – Intensity – answers the question of how hard the exercise should be; amount of
effort that should be invested in an exercise; best way to gauge intensity is to monitor
the heart rate.
T – Time – answers the question how long the exercise is executed; how long session
lasts.
T – Type – answers the question on what type of activity to engage in

Degree of Intensity of a Physical Activity:

1. Moderate Physical Activity – requires a moderate amount of effort and noticeably accelerates
the heart rate
2. Vigorous Physical Activity - requires a large amount of effort and causes breathing and a
substantial increase in heart rate.

Age Group Time Duration

Children and Youth (5-17 y/o) 60 minutes daily accumulation
Adults (18-64 y/o) 150 minutes MVPA
Older Adults (65 y/o and above) 10 minutes per session

Moderate to Vigorous
Brisk Walking Running
Dancing Climbing briskly up a hill
Gardening Fast Cycling
Housechores Housechores while dancing
Carrying <2kgs sack of rice Carrying >2kgs sack of rice

Tips for Physical Fitness Plan:

1. Be Consistent
2. Follow an Effective Exercise Routine
3. Set Realistic Goals
4. Use the Buddy System
5. Make your Plan fit your life
6. Be Happy
7. Watch the clock
8. Get inspired
9. Be patient
Physiological Indicators:

Heart Rate- speed of the heart beat measured by the number of heart per minute or beats per minute
(bpm)

 One LAV sound + one DUB sound is equals to one beat of the heart

Normal heart rate is at least:

 Children (ages 6-15) – 70-100 beats per minute

 Adults (ages 18 and over) – 60-100 beats per minute

Methods used to measure the heart rate:

1. Radial pulse – pulsation at the wrist (below the thumb fingers, align with the wrist)
2. Carotid pulse – pulsation at the neck (below the jaw on both sides)
3. Apical pulse – pulsation at the heart (1 inch below the nipple on the right side of the body)

Purpose of measuring the heart rate during exercise:

 To gain optimal benefit from the fitness plan

 To reflect the intensity of the exercise or training
 To monitor overtraining of the body

Karvonen Formula – the most precise method to calculate target heart rate because it involves the
resting heart rate.

1. Calculate your heart rate in rest

 Locate your radial pulse while lying in bed before you get up in the morning
 Count your radial pulse in one full minute
 Record
2. Formula:
THR Range = (HRmax - HRrest)