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Tabinas, Dominique Noreen Y. (11- St. Agatha) style like good food, sleep and exercise promotes better
health.
HEALTH ENHANCING PHYSICAL ACTIVITY
• Heredity: Genes determine the health of an individual
What is Health? from the moment of conception. The genetic makeup
cannot be altered. Some diseases like diabetes and
• "Health is a state of complete physical, mental and mental retardation have genetic origin. So the health of
social wellbeing and not merely the absence of disease an individual depends on his genetic constitution.
or infirmity."© WHO • Environment: Diseases are caused by changes in
• Health can be defined as physical, mental, and social environment like air, water, climate etc. Environment has
wellbeing, and as a resource for living a full life. a direct influence on the physical, mental and social
• It refers not only to the absence of disease, but the well-being of an individual.
ability to recover and bounce back from illness and other • Socio - economic conditions: They include income,
problems. education, nutrition, employment and housing.
What is Physical Activity? What is Fitness?
• Is defined as bodily movement produced by the skeletal • Is a general state of health and well-being and, more
muscles that lead to energy expenditure. specifically, the ability to perform aspects of sports,
• Physical activities can be classified into four domains: occupations and daily activities.
1. Occupational: these are work-related activities such as
climbing the stairs or lifting objects. Components of Fitness
2. Domestic: These are activities done at home such as
1. Cardiorespiratory endurance - typically measured by
household chores.
how long or fast a person can perform an activity and
3. Transportation: These are activities for traveling or for
how this impacts measurements such as heart rate and
commuting examples of transportation related activities
oxygen consumption.
are walking and cycling.
2. Muscular endurance - typically measured by how
4. Leisure Time: These are activities for recreation
many repetitions of an exercise a person can perform.
examples of such activities are sports, exercise, and
Common tests involve push-ups and sit ups.
hobbies.
3. Muscular strength - typically measured by how much
What is Stress? weight can be moved in relation to repetitions.
Exercises involving multiple joints and muscle groups
• Stress is your body’s way of responding to any kind of such as squats or bench press are often used.
demand or threat. 4. Muscular power - typically measured by how much
• Stress is a feeling of emotional or physical tension. It can force can be generated during a given activity.
come from any event or thought that makes you feel Advanced equipment used by bio mechanists are often
frustrated, angry, or nervous. needed to measure muscular power.
• Two types of Stress 5. Flexibility - typically measured by how far a muscle
1. Eustress- stress that has positive effects group can be stretched or joint can be moved. The
2. Distress- stress that negatively affects most common tests involve the hamstrings and
What is Wellness? shoulders.
6. Balance - typically measured by how long a particular
• Wellness is an active, lifelong process of becoming position can be held with or without some type of
aware of your choices and making decisions that will activity being performed. Simple tests such as standing
help you to live a more balanced and fulfilling life. on one leg can be used to assess balance. More
advanced tests may involve standing on an unsteady
4 Factors that influence Health
object while trying to catch a ball.
• Lifestyle: It means 'the way people live'. It includes 7. Speed - typically measured by how quickly an
culture, behaviour and also habits like smoking and individual can move from one point to another. The 40-
alcoholism. A number of diseases like heart diseases, yard dash is often used to assess speed.
cancer and diabetes are related to life style. Good life -
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8. Body composition - this is the amount of fat on the The leading causes of deaths
body versus other tissues such as muscle, bones and
1. Heart Disease
skin. Measured using a variety of tests and devices.
2. Cancer
How can you overcome common barriers to Physical 3. Chronic Lower Respiratory Disease
Activity 4. Stroke
5. Diabetes
• Lack of time: Identify your time. Do this by monitoring
your daily activities for one week. Identify at least 30 Cardiovascular disease
minutes time slots you could use for physical activities.
• Is a group of degenerative that afflicts the heart and
• Social influence: Explain your interest in physical
the vessels
activity to your friends and family.
• It includes coronary heart disease (CHD), stroke,
• Lack of energy: Convince yourself that if you give it a
hypertension, or high blood pressure and heart failure.
chance, physical activity will get you in shape and
increase your energy level. Coronary Heart Disease
• Lack of motivation: Plan ahead. Pack your exercise
clothes in your back. Ask your friends or family • Are cause by lack of blood supply to the heart muscle
members to remind you every day. resulting from a progressive, degenerative disorder
• Fear of injury: Learn how to warm up and cool down known as atherosclerosis
properly. Learn how to exercise appropriately • Atherosclerosis involves a build-up and deposition of
considering your age, fitness level, skill level, and health fat and fibrous plaques in the inner ling of the artery
status. wall.
• Lack of skill: Select activities that you are already Heart Attack
skillful at or those that require no new skill, such as
walking and jogging. • The death of heart muscle due to the loss of blood
• Lack of resources: Select activities that require minimal supply.
facilities or equipment such as walking, jogging • A heart attack is also called a myocardial infarction or
running, jumping rope. an MI. Myocardial refers to the myocardium, the heart
• Weather conditions/Travel/Vacation: Develop a set of muscle. Infarction is tissue death due to a local lack of
regular activities that can be performed indoors such oxygen.
as indoor cycling, treadmill, aerobic etc.
High Blood Pressure or Hypertension
NON-COMMUNICABLE DISEASES AND • It refers to a chronic, persistent elevation of blood
PHYSICAL INACTIVITY pressure
• Pressure is created when the heart contracts, pumps
What is Non-communicable Diseases?
blood into the arteries and blood is forced against the
• Is a medical condition or disease that is noninfectious walls of the arteries as circulates throughout the body
and non-transmissible among people.
• It is estimated that 6 out of 10 deaths in the world are
attributed to NCDs-cardiovascular disease (CVD),
diabetes, cancer, and risk factors which include
elevated blood pressure, elevated blood sugar and
overweight.
• Main causes of NCDs are: Unhealthy diet, Physical
• Inactivity and Tobacco use.
• Participating in regular physical activity has been
shown to reduce the risk of coronary heart disease,
stroke, diabetes, hyper tension, colon and breast
cancer and depression.
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Systolic and Diastolic • These extra cells can form a mass called a tumor.

• Blood pressure is measured using two numbers. Two kinds of tumors:

• The first number, called systolic blood pressure,
1. benign - noncancerous
measures the pressure in your blood vessels when your
2. malignant - cancerous
heart beats.
• The second number, called diastolic blood pressure, Modifiable Risk Factors
measures the pressure in vour blood vessels when your
heart rests between beats. 1. Physical inactivity
2. Cigarette smoking
Stroke 3. Hypertension
4. Overweight
• Is a damage when the part of the brain is cause by an
5. Diabetes Unmodifiable Risk Factors
interruption of blood supply to the brain due to either
6. Age
rupture and leakage.
7. Sex
• Two kinds of Stroke
8. Family history
1. Ischemic - due to the loss of blood supply to an
area of the brain Physical Inactivity
2. Hemorrhagic - due to bleeding into the brain by
the rupture of a blood vessel. • Is a behavior that can be conceived as continuum from
minimal to maximal movements with its corresponding
Heart Failure energy expenditure.
• Physical inactivity is a term used to identify people who
• A life modifiable condition in which the heart’s function
do not get the recommended level of regular physical
as pump to deliver oxygen-rich blood to the body is
activity.
inadequate to meet the body needs.
• It can be caused by weaken the heart muscle, stiffening CARDIORESPIRATORY AND
of the heart muscle, increase in oxygen demand by the MUSCULOSKELETAL FITNESS: TRAINING
body tissue beyond the capability of the heart to deliver PRINCIPLES
adequate oxygen rich blood.
CARDIORESPIRATORY ENDURANCE
Diabetes
• Refers to our capacity to sustain a physical activity
• Diabetes is a chronic disease in which the body either such as exercise or sports, depends on the ability of our
cannot produce insulin or cannot properly use the cardiorespiratory system to supply blood and oxygen to
insulin it produces. Insulin is a hormone that controls the working muscles.
the amount of glucose (sugar) in the blood.
• Diabetes leads to high blood sugar levels MUSCULOSKELETAL FITNESS
• Two types of Diabetes • Health related component that relates to the ability of
1. Type 1 - the pancreas does not make insulin the muscles to exert maximum force (strength) or
2. Type 2 - the pancreas makes less insulin than persist without fatigue (endurance) when overcoming a
used to, and the body becomes resistant to resistance.
insulin.
RESPONSE AND ADAPTATION
Cancer
• Changes to our body system occur as the body
• Cancer begins in your cells, which are the building responds, adjusts and adopts to exercise.
blocks of your body. • Response: is a short-term change in the body system
• Normally, your body forms new cells as you need them, during exercise.
replacing old cells that die. Sometimes this process • Adaptation: refers to a long-term change resulting from
goes wrong. exercise.
• New cells grow even when you don't need them, and
old cells don't die when they should.
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TRAINING PRINCIPLES

1. OVERLOAD
• This states that a greater than normal load or intensity
of the body is needed for adaptation or improved
function and fitness to occur.
• The initial response of the body to an overload is
discomfort and fatigue. When the loading stops, the
body undergoes recovery and eventually adapts to this
overload.
2. PROGRESSION
• This referred to a progressive overload and indicates
that overload should not be increased too slowly or
rapidly if fitness is to result.
• Mode: Type or choice of physical activity or exercise
depending on fitness goal(s), skill level, availability and
access to facilities and equipment.
• Frequency: refers to the number of times you exercise
in a given week.
• Intensity: refers to the level of difficulty of an exercise or
workout. Time: refers to the length of exercise session.
3. SPECIFICITY
• This principle indicates that one must identify and train
or overload a specific fitness component in order to
develop it.
4. REVERSIBILITY
• The adaptations from exercise or training are reversible,
that is, a fitness component deteriorates to a level that
is equivalent to one’s level of physical activity.
• Use it or lose it, which means, in order to maintain a
desired level of fitness, an exercise overload must be
imposed on the body systematically and continuously.
5. VARIETY
• Training, is a long-term process, can potentially
become boring or monotonous.
• Hence, there is a need for variety to maintain your
interest or motivation and sustain your participation.
• Variety may be incorporated in an exercise program
through changes in exercise mode.
• Alternate aerobics and resistant training
• Running and Cycling
• Alternate heavy and light workouts
6. INDIVIDUAL DIFFERENCES
• This principles states that we all have varying abilities
in terms of developing each of the fitness component.
• These differences are grounded on genetics, age, sex,
body composition and size, medical condition and
injuries, among others.