Lecture PE -11- 1st quarter ,1st Semester

Regular exercise can bring about positive health benefits .

Good exercise-starts from the upper portion going to the lower part of the body
. Aerobic, Muscle-strengthening, and Bone-strengthening Activity
Aerobic - is a system of physical conditioning involving exercises that are strenuously performed so as to

cause marked temporary increase in respiration and heart rate. Aerobic activities, also called
endurance activities, are physical activities in which people move their large muscles in a rhythmic
manner for a sustained period
Muscle-Strengthening Activity This kind of activity, which includes resistance training and lifting weights,
causes the body’s muscles to work or hold against an applied force or weight
Aerobic exercises -improves your cardiorespiratory endurance.It strengthen your heart and lungs and
trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout
your body.it is performed quickly for a short period of time.It does not require much oxygen to produe
much oxygen to produce energy.
Two types of Aerobic Activities
1.Moderate intensive aerobics
Examples:house chores like sweeping,moving a furniture,pushing s vacuum cleaner or lawn
mower.catching and throwing a ball.brisk walking,biking,running.jogging,skateboarding,skating,hiking
and mountain climbing
2.vigorous-intensive aerobics
Examples:a.Active games like football,distance running,jumping rope
b.sports like soccer,basketball ,tennis
c.Vigorous dancing d.martial arts like arnis taekwondo and karate -do
Anaerobic exercises-these exercises done quickly for short period of time, it can improve your muscular
strength and muscular endurance .
Example:push-ups,pull-ups,weight lifting and sprinting.
Flexibility exercises- involve stretching activities that improve the range of your muscles and
joints.Stretching exercises make your muscles more flexible.Stretching exercises include toe
touching,side stretching sit and reach,yoga martial arts rhythmic activities and gymnastics.
Regular exercises benefits
1.improve circulation and helps the body use oxygen better.
2.increase the number of red blood cells in the body
3.increase energy ,stamina and mental health.
4.develop endurance w/c means that one can work out longer without experiencing fatigue.
5.help reduce the risk of developing heart diseases and other ailments
6.Help reduce body fat. 7.Help reduce stress,tension,anxiety and depression
Benefits of anaerobic Exercises
1.increase bone and muscle strength 2.improve endurance and joint functions
3.reduce the risks of injuries due to weak muscles 4.improve cardiac functions
5.enhance good HDL cholesterol
6.help maintain lean body mass w/c is important for persons wishing to lose weight
7.minimize the risk of osteoporosis 8.develop coordination and balance.
Moderate Intensity aerobics
1.active recreation such as table games and board games. 2.Rollerblading
3.Brisk walking 4. Bicycle riding
5. Playing that require catching and throwing,such as baseball,softball,basketball and volleyball.
Vigorous-intensity aerobics
1.active games involving running and chasing 2.bicycle riding 3.jumping skipping rope
4.martial arts 5.basketball,volleyball 6.swimming 7.cheerleading/gymnastics
8.vigorous dancing/hip-hop aerobics
Mucles strengthening activities
1.tug of war 2.push ups 3.exercise band 4.machine hand held weights 5.cheerleading
Bone strengthening activities= Activity This kind of activity (sometimes called weight-bearing or
weight-loading activity) produces a force on the bones that promotes bone growth and strength.
1.hopping,skipping jumping 2.jumping /skipping rope 3.running 4.gymnastics
5.basketballl,volleyball 6.tennis 7.badminton
3 types of fitness exercise
1.aerobic 2.anaerobic 3.flexibility exercise
A.Physical well being
Regular physical- this activity helps you attain good physical fitness.it strengthen your bones and
muscles.it can enhance your appearance and improve your posture.it helps you maintain a healthful
weight.
Exercise burns fat and lessens your chances of obesity.
B.Sounds mental and emotional health
Physical activity-improves blood flow to the brain.Improved blood flow makes you feel more awake and
alert.it makes you think more clearly and increases your energy level.Regular Physical activities helps you
cope with stress.When you exercise regularly you relieve the tension caused by stress.if you are feeling
tense ,a few minutes of exercisecan make you feel relaxed.
Components of Physical Education
a.Muscular strength- is the amount of force that muscles employ when they are used. You need to have
strong muscles to support your bones and joints.
b.muscular endurance-is the ability to use a group of muscles for a long period of time without getting
tired easily.
Cardiorespiratory endurance- refers to the ability to perform activities that need increased oxygen for a
period of time.This type of ftness keeps you from getting tired easily.
Heart rate-refers to the number of times your heart beats per minute.
Resting heart rate (RHR)- refers to your heart rate when you are resting or not doing any physical activity.
Recovery time- refers to how long it takes your heart rate to return to RHR after engaging in physical
activity.
Recovery time- refers to how long it takes your heart rate to return to RHR after engaging in psysical
activity.
60% is the target heart rate zone for the lower limit , 85% for the upper limit of your maximum heart
rate.
The maximum heart rate is the greatest number of times your heart beats per minute while exercising.
Body composition-is the proportion of fat tissue to the lean tissue in the body.The body composition
cannot be exactly measured,but it can be estimated.
BMI-Body mass index to determine if a person weight is healthful. It is a simple estimation of a person’s
weight to height ratio
3 types of body
a.Ectomorph- having a thin and lean body build
b.Mesomorph- having a muscular and sturdy body build.
c.Endomorph- having a round and heavy body build
Physical Activity and Exercise
1. Occupational = These are the activities you do at your work place. Lifting computers and books,
going your friend’s desk or preparing lunch at the pantry.
2.Domestic= These are the activities you do at home. Washing clothes and dishes, gardening,
carpentry, baking or cleaning the house
3.Transportation= These are the activities that involves travelling. Riding a jeepney, tricycle,
motorcycle, or bikes.
4. Leisure Time= These are the activities you do during recreational activities. Playing,
swimming, hiking or craft making
Aerobic, Muscle-strengthening, and Bone-strengthening Activity
1.Bone-Strengthening Activity This kind of activity (sometimes called weight-bearing or weight-
loading activity) produces a force on the bones that promotes bone growth and strength.

Barriers to Physical Activities

1. Lack of time 2. Social Support 3. Lack of Energy 4. Lack of Motivation
5. Fear of Injury 6. Lack of Skill 7. High Costs and Lack of Facilities 8. Weather Conditions
Eating Habits= The term eating habits (or food habits) refers to why and how people eat, which foods
they eat, and with whom they eat, as well as the ways people obtain, store, use, and discard food.
Individual, social, cultural, religious, economic, environmental, and political factors all influence people's
eating habits.

Influences on Food Choices= There are many factors that determine what foods a person eats. In
addition to personal preferences, there are cultural, social, religious, economic, environmental, and even
political factors.

Individual Preferences= Every individual has unique likes and dislikes concerning foods. These
preferences develop over time, and are influenced by personal experiences such as encouragement to
eat, exposure to a food, family customs and rituals, advertising, and personal values.

Cultural Influences= A cultural group provides guidelines regarding acceptable foods, food combinations,
eating patterns, and eating behaviors. Compliance with these guidelines creates a sense of identity and
belonging for the individual
Social Influences= Members of a social group depend on each other, share a common culture, and
influence each other's behaviors and values. A person's membership in particular peer, work, or
community groups impacts food behaviors.

Religious Influences= Religious proscriptions range from a few to many, from relaxed to highly
restrictive. This will affect a follower's food choices and behaviors.

Economic Influences.= Money, values, and consumer skills all affect what a person purchases. The price
of a food, however, is not an indicator of its nutritional value. Cost is a complex combination of a food's
availability, status, and demand
Environmental Influences= The influence of the environment on food habits derives from a composite of
ecological and social factors. Foods that are commonly and easily grown within a specific region
frequently become a part of the local cuisine
Political Influences= Political factors also influence food availability and trends. Food laws and trade
agreements affect what is available within and across countries, and also affect food prices. Food
labeling laws determine what consumers know about the food they purchase
Improving Your Eating Habits= Permanently improving your eating habits requires a thoughtful approach
in which you Reflect, Replace, and Reinforce
Improving Your Eating Habits=
● REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for
unhealthy eating.
● REPLACE your unhealthy eating habits with healthier ones.
● REINFORCE your new, healthier eating habits