PHYSICAL EDUCATION • It is a tool for measuring an individual’s

effort and exertion, breathlessness and

Individuality - all individuals have different
fatigue during Physical Activity
performance goals, fitness attributes, lifestyle and
nutritional preferences; they respond to exercise and
Borg Scale
its physical and social environment in their own
6-7 Very, very
unique way
light
Specify - This principle states that the body will 8-9 Very light
adapt specifically to the workload it experienced. It 10-11 Fairly light
implies that improvement in fitness level will be 12-14 Somewhat
limited to the activities that one is performing hard
15-16 Hard
Adaptation - Over time the body becomes 17-18 Very hard
accustomed to exercising at a given level. This 19 Very, very
adaptation results in improved efficiency, less effort hard
and less muscle breakdown at that level. 20 Maximum
Exertion
Overload - This states that the body must work
harder than what is used to, in order for it to adapt Karvonen Formula
Progression - It states that the body should • was developed by exercise physiologist
experience a gradual increase in workload Martti Karvonen
• It is a mathematical formula that helps you
Recovery - The body cannot repair itself without identify intensity of exercise and determined
rest and time to recover your target zone heart rate
Reversibility - If you discontinue application of a Resting Heart Rate (RHR) - Heart rate while at
particular exercise, you will lose the ability to rest. Normal Heart rate is between 60-100bpm
successfully complete that exercise
Maximum Heart Rate (MHR) - This refers to the
Frequency - This component depends on your maximum heart rate that a person can get during
current fitness level and the type of activity activity. To get your MHR simply subtract 220 to
performed. It answers “how often” your age.
Intensity - to the difficulty level of workout. It Heart Rate Reserved (HRR) - Describe as the
answers “how hard” difference between a measured heart rate or the
Time - The time you spend exercising. How long predicted maximum heart rate and the resting heart
the exercise rate in a person

Type - The type of exercise you choose will have a Mode of Training (MOT) - Use 50%-70% for
big effect on the results you achieve. What type of moderate exercise while 70% -90% for intense
exercise exercise

Exercise Intensity - refers to how hard your body Target Zone Heart Rate (TZHR) - refers to your
respond to a physical activity minimum and maximum heart rate during exercise.
It is used to monitor your heart rate while doing
Rate of Perceived Exertion physical activity to ensure safety and achieve fitness
• was developed by a Swedish researcher goals.
Gunnar Borg. HRR X MOT + RHR = TZHR
1 RM – 1 time repeatition
Physical Fitness – Movement of the body; requires Ballistic Stretching
energy • uses the momentum of a moving body or a
limb in an attempt to force it beyond its
Exercise – a planned, structured activity
normal range of motion
Benefits of Exercise
Proprioceptive Neuromuscular Facilitation
1. Boost happiness levels • stretching is currently the fastest and most
2. Reduce risk of Heart Disease Naturally effective way known to increase flexibility.
3. Improve Sleep Quality It is a stretching technique utilized to
increase ROM and flexibility
Warm up
• essential prior to the work out as it prepares Aerobic Exercise
the body for more strenuous activity • most of the time called “cardio”
• Good warm up take 6-10mins • is an exercise that requires pumping of
oxygenated blood by the heart and deliver it
Benefits of Warm up
to the working muscles
• Increased flexibility
• Lower risk of injury Benefits of Aerobic Training
• Increased blood flow and oxygen 1. Keep excess pounds a day
• Improved performance 2. Increase your stamina, fitness and
• Less muscle tension and pain strength
Work out 3. Ward off viral illnesses
• an actual working part of your exercise 4. Reduce risk of lifestyle related Disease
program and it focuses on what specific 5. Manage chronic conditions
parts of your body you want to improve 6. Strengthen your heart
• three basic components (Cardiovascular, 7. Keep your arteries clear
Muscular, and Flexibility) 8. Stay active and independent as you age
9. Live Longer
Cooldown
Types of Aerobic Exercises
• cool down bridges the period between
workout and rest. This transition is Cycling - Biking is number one cardio workout. It
important to prevent the pooling of blood in strengthens your lower extremities including your
the lower extremities legs, hips, and glutes
• A good cool down routine takes around
Swimming - is mainly a cardio activity and a great
10mins
way to build muscle and burn calories
Static Stretching
Running - Long-distance running is another simple
• is probably the most common type of
workout designed to improve your aerobic capacity
stretching
• you stretch a muscle or group of muscles by Skipping Rope - A simple yet highly effective
holding the stretch for a period of time exercise to build stamina and improve footwork is
• Active stretching & Isometric Stretching by using a jumping rope
Dynamic Stretching
Jumping Jack - only require your body weight,
• is a more functionally oriented stretch.
they’re also a great cardiovascular exercise that you
• Sport specific movements are used to move can do anywhere and anytime
the limbs through greater range of motion
Dancing - Dancing is a whole-body workout that's
actually fun