UM Tagum College

Bachelor of Physical Education

Mabini St., Tagum City, Davao del Norte

UNIT 2
Body Generators
“The physically literate individual demonstrates the knowledge and skills to
achieve and maintain a health-enhancing level of physical activity and fitness.”
(SHAPE America, 2014)

To encourage the students in leaning an active and healthy lifestyle, it is

important that they are knowledgeable and skilled about the different physical activities
and fitness practices. Knowledge and skills may help the students to perform a variety
of physical activities and fitness plans for both inside and outside school.

Providing the learning opportunities for the proper, safe, and as well as the
emotional body. As teachers, we can also help the students navigate through their
experiences in physical education, both the positive and negative. This unit aims to
tackle the concept of optimizing energy systems, improving the engagement in
physical activities thru safe and enjoyable means that will lead them to be eventually
physically active for a lifetime.

Figure 1 illustrates the factors which help our body achieve a lifetime of physical
fitness, such as performing varied exercises and movements and eating the right food.
These also help our bodies produce energy more efficiently making us more active.

1
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Lesson 1:
ATP: Keep you Moving!
You want to be active, but it seems you easily get tired. You are curious to know
how to generate more energy to be part of the school’s varsity team. This lesson will
discuss how our body produces energy that enables us to perform different daily
activities, as well suggested activities that will enhance our muscles for enhanced
movement.

Our body is like a car that requires chemical energy that comes from fuel or
gasoline to make it move. Energy is needed to produce physical movements,
maintain normal body temperature, and a healthy metabolism. With this, energy is
constantly being consumed and transferred.

The two energy transfers that consume our energy are:

1. Basal Metabolic Rate

It is a transfer needed to maintain body temperature to keep us alive with no

motion required.

Figure 2 shows the involuntary functions such as breathing and the pumping of blood.
From there, you can determine how many calories you need to eat to gain muscle,
lose fat, or maintain your weight.

2. Working Energy

The next transfer of energy is when we work or play. These are considered
voluntary movements. According to a study, “The more active we are, the more energy
we transfer and therefore the more “fuel” we need in food. The bigger, or more active
a person is, the more energy they will need, and vice versa”.

2
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

However, age, physical build, and gender may be a factor on the amount of
energy needed by the body. Figure 3 illustrates some of the voluntary activities and
their rotations per minute or RPM.

What will happen to us after all our energy has been consumed? Similarly, like a car
without fuel, we will not function nor run properly.

But energy can be regenerated and replenished by looking into our Adenosine
triphosphate or ATP. Besides what we eat, another source of energy that can help us
in our physical movements is ATP. It is a compound in our body that keeps everything
functioning and, in a biochemical sense, stores and uses our energy.

ATP is stored in our muscles but is limited. When a person moves more, ATP is
used by the muscles. Figure 4 illustrates the idea that the more we movement, the
more ATP is being used by the body.

3
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

There are

three energy systems that can produce ATP.

4
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

After knowing the energy systems that help replenish the ATP, we should
remember that we still need to get enough fats in our diet to fuel longer durations of
activities; and to help improve our performance. Planning the best diet for you in
connection with your daily activities can further help you as a healthy person. But
remember, these concepts may vary depending on the physical ability and age of a
person.

Example:

This graph describes the three energy systems that are activated at the start of
exercise. This also indicates the intensity and duration of the exercise. The results
determine the rate and yield of ATP production.

5
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Lesson 2:
Aerobic and Anaerobic Exercises
Do you sometimes interchange the terms aerobic with anaerobic exercises?
Which activity uses more energy, aerobic or anaerobic exercise?

The most common exercise people know is aerobic exercise, activities under this
exercise are characterized as low high or with exertion.

According to an article, “aerobic exercise stimulates the heart rate and breathing
rate to increase in a way that can be sustained for the exercise session. On the other
hand, the word anaerobic, which means without oxygen, is a form of exercise that
causes you to be quickly out of breath.”

So what happens during aerobic exercises? Scientifically, the circulatory system

carries oxygen from the lungs to all the cells of the body. This oxygen is used to release
the energy from glucose in aerobic respiration. The working cells gain enough energy
to do their work. The rate at which oxygen is delivered to the cells depends on the rate
at which the lungs can absorb oxygen. This process also includes the rate at which
the heart can deliver it.

Figure 1 illustrates how aerobic respiration is a release of energy from the breakdown
of glucose by combining it with oxygen inside the living cells.

6
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

This process is a very efficient method of producing energy. One molecule of

glucose can provide twenty times as much energy as anaerobic respiration. Our
normal day-to-day activities account and use up to about 60% of our energy
production.

Anaerobic Respiration is the process of the quick release of a limited amount

of energy from the incomplete breakdown of glucose without the oxygen. Anaerobic
respiration occurs when the muscles are forced to work so hard that the lungs and
bloodstream cannot deliver enough oxygen to respire the available glucose
aerobically.

On the other hand, the building up of lactic acid can cause acute fatigue, called
oxygen debt. When there is oxygen debt, a repaid must be done by performing
continuous deep breathing after exercise.

Compared to aerobic respiration, anaerobic is an inefficient process since it

only produces 1/20 energy. However, anaerobic produces energy three times faster
and so is used during high intensity or explosive activities for short time.

7
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

The diagram below enumerates the benefits of the anaerobic respiration and
exercise to our body.

Both aerobic and anaerobic exercises can improve health and fitness. Aside
from physical health, the emotional, and social well-being of a person can be improved
as well if it is done regularly.

8
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Lesson 3:
Let’s Get Physical!
Exercise and other physical activities are essential for promoting overall
healthiness. The World Health Organization (WHO) defines "health" as a state of
complete physical, social, and mental well-being. To reach this state, it's crucial that
we incorporate physical activity into our lives, always mindful of our bodies, and
adhering to safety guidelines and regulations for a secure and effective experience.

According to the Philippine National Guidelines on Physical Activity,

adolescents should engage in a total of 60 minutes of moderate to vigorous physical
activities every day. An exercise performed at moderate to vigorous intensity will
elevate theheart rate and breathing significantly. A higher heart rate implies that the
activity is more intense. One of the best ways to set the correct intensity of an exercise
is by computing the target heart rate (THR).

The target heart rate (THR) is computed based on the maximal heart rate
(MHR) and the resting heart rate. The MHR is the highest number of heart beats per
minute observed during a strenuous and exhaustive physical activity (Refer to table 1)

The resting heart rate is the number of heart beats per minute commonly
measured lying down or right after waking up. It is estimated that by counting the pulse
at the wrist, heart, head, or neck for 10 or 15 seconds and multiplying it by six (or four).
This formula is called KARVONEN.

The table below summarizes the process of getting the target heart rates.
9
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Aside from considering the THR per individual, the next thing to look at is the
duration and frequency of the exercise especially when it comes to aerobic exercises.

Based on the Physical Activity Pyramid for Filipinos, it recommends aerobic

exercises between three to five times every week for 30 to 45 minutes. But for
adolescents, the guidelines recommend a 40-minute moderated intensity and
structured activity, with a 20-minute vigorous high-impact play.

In other words, Filipino adolescents should spend at least one hour of moderate
to vigorous exercise or physical activity every day. These recommendations serve as
guidelines in designing an aerobic exercise program.

10
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Aside from these recommendations, it is also important to consider the person’s

current fitness level and the intensity of the aerobic exercise to be performed. We can
also take note of these reminders:

11
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Avoid “One Hour” - For beginners, it is not good to spend a one-hour vigorous
intensity aerobic exercise. A better option would be to alternate the workout for
recovery purposes and to prevent overuse injuries.

BUT if you are a trained athlete, you can exercise for 5 to 6 times every week
because your body can tolerate the workload without getting injured.

Stress Management Through Physical Activity

In addition to considering the person's current fitness level and the intensity of
the aerobic exercise to be performed, it's crucial to recognize the broader benefits of
physical activity assessments in managing stress. Regular physical activity, when
tailored to your individual needs and preferences, can be a powerful tool for stress
management. Now, let's delve deeper into how physical activity can positively impact
your overall well-being, addressing not only your physical health but also your social
and mental aspects of health, as defined by the
WHO.

We all experience stress in our lives, especially as students. It can come from
schoolwork, exams, relationships, and other responsibilities. Stress can affect our
physical health, our emotions, and even how we interact with others. That's where
physical activity comes into play as a powerful tool to help us manage stress.

How Physical Activity Helps Alleviate Stress?

When we engage in physical activities like jogging, dancing, or playing sports,

our bodies release chemicals called endorphins. These endorphins act as natural
mood lifters, helping us feel happier and less stressed. Physical activity also helps
reduce the levels of stress hormones in our bodies, such as cortisol.

Now, you might wonder, "How do I make sure my physical activity is helping me
manage stress effectively?" This is where physical activity assessments become
crucial.

Remember when we talked about the target heart rate (THR)? This is a
valuable tool because it helps us determine the right intensity for our exercise. When
we exercise within our THR, we're hitting that sweet spot where our bodies benefit the
most. Not too easy, but not too hard either.

By evaluating your target heart rate and exercise intensity, you can customize
your exercise routines to address your stress management requirements. For
instance, when faced with elevated stress levels, opting for higher-intensity workouts
can promote increased endorphin release. On days when fatigue is prevalent,
choosing milder exercises within your target heart rate zone can effectively reduce
stress without risking excessive strain. Your decision between vigorous and gentle
exercise should be based on individual factors such as your energy levels and
personal preferences. It's worth noting that both types of exercise can play a role in
stress reduction and contribute to overall well-being.

12
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

The Profound Impact on Well-being

Now, here's the exciting part: When you incorporate physical activity into your
routine, it's not just about making your muscles stronger or improving your
cardiovascular health. It's about taking care of your overall well-being. Physical activity
addresses not only your physical health but also your social and mental well-being, as
defined by the World Health Organization (WHO).

Physical Health: Regular physical activity helps you maintain a healthy body
weight, strengthens your immune system, and reduces the risk of chronic diseases.
Social Well-being: Participating in group activities like team sports or fitness
classes can foster friendships and a sense of belonging, which is essential for your
social health.
Mental Health: As mentioned earlier, physical activity triggers the release of
endorphins, which can reduce feelings of anxiety and depression. It also gives you a
break from the stresses of daily life and allows you to clear your mind.

So, when you engage in physical activity with awareness and purpose, you're
not just exercising your body; you're nurturing your mind and your relationships with
others. It's a holistic approach to health that can make a significant difference in how
you manage stress and how you feel overall. These skills and habits will serve you
well throughout your lives.

13
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

UNIT 3
Healthy Habits
“Both proper exercise and nutrition have positive benefits to overall health.”
(SHAPE America)

In any activity, proper nutrition and other healthy activities such as having
enough sleep, coping with stress, and keeping oneself hydrated are essential to an
individual’s performance. Many studies have proven that to perform an activity,
whether it is of moderate or vigorous intensity, requires proper nutrition and healthy
behaviors to improve performance and keep a person from acquiring illness and
getting injuries.

The focus of this unit is to discuss the importance of balanced diet and healthy
behaviors, which may help an individual to achieve his or her goal, whether for making
oneself a good athlete or an active person who aims to achieve optimum health.

14
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Lesson 1:
The Science of Healthy Diets
“Energy bars or sports drinks can be an effective way to supply the body with
energy, but they are not necessary. Real food will provide the same benefit as these
pre-designed workout fuels. Food and fluid intake around workouts should be
determined on an individual basis with consideration for an athlete’s gastrointestinal
tract tolerance, as well as duration and intensity of the workout.” - Academy of Nutrition
and Dietetics Spokesperson Heather Mangieri, MS, RDN, CSSD

Nutrition is gained by the body through the intake of food.

Basic biological processes like growth and development are dependent on one’s
quality of nutrition. It is important for maintaining good health and preventing diseases
and illnesses. Lack of nutrients such as vitamins and minerals in the diet may lead to
various diseases and illnesses. One’s diet should have variety and adequacy to
provide the body the appropriate and essential amount of nutrients needed.

Nutrients are provided to the body via food intake. They are responsible for the
proper functioning of the body, including the basic growth, development, and repair
mechanisms in the body. Majorly, there are six types of nutrients. Each of the types—
water, protein, carbohydrates, fats, vitamins, and minerals—in adequate amounts is
essential for the maintenance of life, proper health, and growth. Nutrients can be
broadly divided into two categories: macronutrients and micronutrients.

The body requires certain nutrients in larger quantities, and these nutrients are
referred to as macronutrients. They are essential for metabolic functions and carrying
out daily activities. Macronutrients are carbohydrates, fats, proteins, and water. They
provide high calories or energy to the body. Micronutrients, on the other hand, are
required in low quantities. These are needed in the production of substances needed
for body development, like enzymes and hormones. Vitamins and minerals fall under
this category of nutrients. Different strategies exist to check whether one’s diet is
proper and contains appropriate amounts of macronutrients and micronutrients. The
Pinggang Pinoy, promoted by the Food and Nutrition Research Institute, and 10
Kumainments, promoted by the National Nutrition Council, provides information on a
stable and proper diet.

15
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

The essential nutrients, with their corresponding importance, signs, and

symptoms of deficiency in the body’s immune system, are summarized in Table 1.

16
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

17
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

18
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

The 2012 Nutritional Guidelines for Filipinos

1. Eat a variety of food every day to get the nutrients needed by the body.
2. Breastfeed infants exclusively from birth up to six months. Give appropriate
complementary food while continuously breastfeeding up to two years and
beyond for optimum growth and development.
3. Eat more vegetables and fruits every day to get the essential vitamins, minerals,
and fiber for regulation of body processes.
4. Consume fish, lean meat, poultry, egg, dried beans, and/or nuts daily for growth
and repair of body tissues.
5. Consume milk, milk products, and other calcium-rich food such as small fish
and shellfish every day for healthy bones and teeth.
6. Consume safe food and water to prevent diarrhea and other food and water-
borne diseases.
7. Use iodized salt to prevent iodine deficiency disorders.
8. Limit intake of salty, fried, fatty, and sugar-rich food to prevent cardiovascular
diseases.
9. Attain normal body weight through proper diet and practice moderate physical
activity to maintain good health and prevent obesity.
10. Be physically active, make healthy food choices, manage stress, avoid
alcoholic beverages, and do not smoke to help prevent lifestyle-related non
communicable diseases.

Dietary habits vary from individuals to individuals or group of individuals. These

nutritional habits of people are based on the food they consume. A diet should contain
a variety of food having adequate nutrients in proper balance. These criteria are
essential for a diet with good nutrition. In other words, the diet should contain moderate
amounts of both macro and micronutrients defined as adequacy, a correct
combination of nutrients defined as balance, and numerous types of food products
described as a variety. All these conditions sum up for adequacy, balance, and
nutrients in proper dietary habits that lack poor nutritional habits.

Consumption of unhealthy food and beverages is a poor dietary practice that

affects the health of an individual. Both underconsumption and overconsumption of
food and beverages may upset the balance of nutrients in the body. Thus, malnutrition,
stress, fatigue, disturbed sleep-wake cycle, heart major organ problems, and impaired
brain and digestive system functioning may happen. Poor dietary habits lead to the
development of various diseases such as:

19
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

● overweight and obesity

● type-2 diabetes and insulin resistance
● tooth decay
● osteoporosis
● high blood pressure or hypertension
● cancer such as endometrial cancer, breast cancer, colon cancer, and prostate
cancer
● high cholesterol
● heart diseases
● stroke
● deficits in brain function
● anxiety and depression
● infertility
● eating disorders
● dementia or Alzheimer’s disease
● digestive problems

Eating only to overcome feelings such as anxiety, depression, or under

peer pressure is unhealthy. Such habits are discouraged because they might lead
to eating disorders like the following:

A. Anorexia nervosa occurs when an individual critically thinks of being overweight.

As a result, they starve themselves to maintain a bodyweight at or above a normal
level. They avoid certain types of food and restrict calories. These individuals fear
weight gain.

B. Bulimia nervosa occurs when an individual consumes vast amounts of food in a

short period and then vomits out the food afterward. However, individuals suffering
from bulimia nervosa maintain an average weight. Bulimia nervosa typically starts
during adolescence. It is prevalent in women.

C. Binge eating disorder occurs when people eat an excessive amount of food in a
short period. They are conscious of the calorie intake and do not vomit the consumed
food. Individuals having binge eating disorders are often overweight or obese.

D. Pica is an eating disorder in which a person consumes substances that are not
considered food like soil, detergent, chalk, ice, or paper.

E. Rumination disorder is the regurgitation of consumed, chewed, and swallowed

food. Individuals suffering from ruminant disorder re-chew the regurgitated food and
then re-swallow it.

F. Avoidant/food restrictive disorder - occurs when individuals do not have an

interest in eating and develop a distaste for certain smells and tastes.

20
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Eating disorders affect both physical and mental health. Having a healthy diet
is a good way of addressing it.

A healthy eating habit starts when an individual is aware of the quantity of

food intake and has knowledge about different food items that are rich in nutrients.
The following information about the appropriate amount of nutrients and other dietary
considerations are mentioned to achieve the proper diet.

Before, During, and After Exercise

Consumption of food before working out serves as fuel for an individual's

performance. Food should be consumed at least three to four hours before exercising.
The meal should contain all the nutrients in an appropriate amount. The diet before
exercise should include moderate amounts of carbohydrates and proteins and a low
dose of fat and fiber. It should also have fluids. Such a meal increases blood glucose
and glycogen levels which provides energy to the body. The low fat and fiber content
prevents digestive problems. A small snack is ideal before one to two hours of
exercise. If a high amount of carbohydrates is consumed just before exercising, the
energy level will decrease in the middle of the session. If a low carbohydrate intake is
consumed before exercise, the body does not get sufficient energy and fatigue
occurs. Consumption of a meal with high levels of fat and fiber before exercising
causes stomach upset during exercise. Changing the timing of meals and snacks
before exercising can help understand what works the best.

Physical activity requires body power and energy. It depends on the available
body energy that is obtained from the diet. During physical activity, the available
glucose in the body is metabolized in the muscles. The nutrients should be consumed
according to physical activity. For instance, for every one hour of exercise, the body
requires 30-60g of carbohydrates. Thus, one must include this amount of carbohydrate
in their diet. Food items like cereal bars and fluids such as water and energy drinks
are recommended to consume. Fluid intake during exercise prevents dehydration.
Moreover, the consumption of large quantities of food at a time should be avoided.
Instead, the large quantities of food should be divided into smaller quantities and
consumed at regular intervals.

Individuals should consume an adequate amount of food after exercise, which

helps refill the body's energy supply. The food quantity and the consumption time are
dependent on the duration and intensity of the activity performed and completed in the
next session. After exercise, one should consume food within 30 minutes to 4 hours.
The diet should contain carbohydrates based on the weight of the individual. For every
1 kg of body weight, the carbohydrate intake should be 1g. The meal should also
contain protein content. It helps in building up muscles.

21
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

The Center for Disease Control and Prevention (CDC) recommends a careful
approach to improving eating habits. An individual should reflect, replace, and
reinforce to improve eating habits. These changes can be made in several steps such
as:

● Creating a list in a food diary containing all the information of the food consumed,
time of consumption, and feelings associated with consuming a specific type of food.
● Noting down all the habits that lead to overeating and skipping meals.
● Listing the factors that trigger hunger and are responsible for eating unhealthy
foods.
● Highlighting eating habits to analyze the healthy and unhealthy food present in the
diet.
● Replacing unhealthy foods and drinks with healthy alternatives.
● Planning a healthy and balanced diet.
● Reinforcing new and healthy food added to the diet to gradually develop healthy
eating habits.

22
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Lesson 2:
ALL-Right! Proper Health Habits
“Non-communicable diseases (NCDs) are the top killers in the Philippines. Of
the total deaths in 2008, 57% are due to the “fatal four” NCDs, namely cardiovascular
disease, cancer, diabetes, and chronic respiratory disease. It is estimated that 35 to
50 percent of NCD deaths occurred before the age of 60. A significant proportion of
Filipino adults continue to be exposed to the NCD risks of tobacco and alcohol use,
unhealthy diet, and physical inactivity” (The World Health Organization- Western
Pacific Region).

The lifestyle of individuals influences their health. It is necessary to develop

healthy habits to avoid developing NCDs. Daily habits such as the sleep-wake cycle,
food consumption, physical activities, vices, and other activities affect health and can
lead to the development of lifestyle diseases. Vices include smoking, drug use, alcohol
intake, eating junk foods, and absence of physical activities.

The World Health Organization (WHO) declared that non-communicable

diseases (NCDs) account for the majority of deaths in the Philippines. Diseases such
as cancer, heart disease, diabetes, arthritis, and respiratory diseases claim the lives
of Filipinos every day. Awareness of the diseases, their causes and risks, and following
a healthy lifestyle can save lives from NCDs.

Non-communicable Diseases (NCDs) are influenced by several factors such

as environment, genes, physiology, and behavior of an individual. NCDs are chronic
diseases and individuals suffer for a long time. Some examples of NCDs are obesity,
cardiovascular diseases, high blood pressure, several types of cancer, liver and kidney
failure, diabetes mellitus, tuberculosis, abnormal levels of lipids in blood, pneumonia,
and chronic respiratory diseases. NCDs develop with age. The lifestyle, habits, and
behavior of individuals are reflected in the later stages of their life. The pain and
symptoms associated with the NCDs start to develop in middle age.

DIFFERENT UNHEALTHY HABITS AND THEIR EFFECTS ON THE BODY

A. Smoking
Smoking can cause NCDs in the later stages of life. Smoking mainly affects the
lungs and indirectly affects other organs of the body, for both smokers and those who
frequently inhale cigarette smoke. Cancer and respiratory disorders are major
illnesses that occur due to smoking, which results to millions of people dying annually.

23
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

There are a lot of chemicals present in a single cigarette stick, and most of
these can cause cancer. These chemicals are harmful to individuals who smoke, as
well as those who are exposed to it through passive smoking.. Some of the
carcinogenic chemicals are acetaldehyde, hydrogen cyanide, arsenic, cadmium, and
tobacco-specific nitrosamines. Several other chemicals can lead to disease such as
atherosclerosis. Smoking exposes individuals to several harmful chemicals, three of
which are the most harmful to health: tar, nicotine, and carbon monoxide. . The
percentage of tar increases as the cigarette burns. This carcinogenic substance
accumulates and affects the lungs and air sacs, which eventually causes several types
of cancer. . Moreover, it reduces the air filtering capacity of the lungs. It damages the
ciliary action of the lungs. Apart from cancer, respiratory diseases such as emphysema
and bronchitis may also be experienced. Nicotine is the agent that causes addiction
in individuals. It increases the heart rate and blood pressure and causes
lightheadedness. Carbon monoxide is a gaseous substance that enters the human
system through smoking. From the lungs, it reaches the bloodstream and reduces the
oxygen levels in the blood. As a result, individuals experience fatigue, dizziness,
increased heart rate, and cardiovascular diseases.

B. Physical Inactivity and Sedentary Lifestyle

The mode of lifestyle influences NCDs. Individuals who are physically inactive
and live a sedentary life are more likely to develop NCDs in later stages of their life.
There are recommended levels of physical activity for various age groups. Individuals
with levels of activities falling below the recommended level are said to be physically
inactive. The recommended levels of physical activity are proposed by international
and national organizations associated with the health of populations. Some
organizations such as the World Health Organization (WHO) and the Center for
Disease Control and Prevention (CDC) provide predictions about physical activity and

24
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

its benefits. Lack of physical activities is one of the risk factors for NCDs and
consequently death. The majority of the population worldwide live a life below
recommended levels of physical activity. In the Philippines, the majority of the
population does not do exercise. These individuals are less fit and have the probability
to develop NCDs in old age.

Individuals also have the habit of eating junk foods while watching television.
This habit also leads to skipping meals and consumption of more junk foods by couch
potatoes. Spending too much time sitting and lying in one place, binge-watching, and
binge eating junk can lead to obesity. Individuals having this mode of a sedentary
lifestyle are inactive. This pattern of lifestyle is seen in children, adolescents, and
adults. This habit should be controlled by associating the watching of television with
healthy food and exercise.

C. Drinking Alcohol
Frequently consuming alcohol can be considered unhealthy. Excessive drinking
may result to these health issues:

● liver issues
● hepatitis
● depression
● anxiety
● dementia
● stroke
● liver cancer
● colon cancer
● breast cancer
● lack of sleep

D. Rest and Sleep

These are very important in the repair and regeneration of tissues. Having the
proper rest not just helps maintain your body, it also makes you feel at best.
Professional athletes need proper sleep to be able to perform at their peak level. Even
a small deficiency in their sleep decreases their optimum performance. Rest does not
only affect the physical aspect of a person, but also helps in maintaining good mental,
social, and spiritual outlook.

25
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Experts recommend around seven to nine hours of sleep for grown-ups.

Younger people need more sleep. Being able to have a good sleep is not enough, it
should be complete and proper. Here are some suggestions for improved sleep:
• stress-free, no worrying and thinking before going to sleep
• condition yourself to have a good sleep
• slow, low, small gaps in between breathing in and out
• comfortable sleeping environment
• no TV or any distractions while in bed
• avoid caffeine, alcohol, and hefty eating before bed sleeping.

Government Programs and Policies to Prevent and Control Noncommunicable

Diseases

To motivate and encourage the Filipinos to follow a healthy diet and lifestyle,
the Department of Health (DOH) of the Philippines has started a movement. This
movement is called “Pilipinas Go4Health” and it aims to produce awareness among
the people about lifestyle influencing the NCDs. The movement promotes people to
have a healthy and balanced diet, perform physical activities and exercise daily, and
minimize the vices such as drinking and smoking. This movement includes four pieces
of advice such as “Go Smoke-free,” “Go Slow sa Tagay,” “Go Sustansya,” and “Go
Sigla.”

● Go Smoke-free discusses the harmful effects of smoking. Smoking causes NCDs

such as lung disorders and cancer. It emphasizes quitting smoking and avoiding public
smoking.
● Go Slow sa Tagay discusses the harmful effects of alcohol. It can affect the liver
and cause several types of NCDs.
● Go Sustansya encourages people to consume healthy foods and drinks and
maintain a balanced diet. Following a healthy diet and avoiding junk foods can
minimize the risk of developing NCDs.
● Go Sigla promotes people to practice physical activities and exercise daily to stay
healthy.

26
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Lesson 3: WISE vs. VICE

It is important to get baseline information on your current fitness level so you
can orient yourself on how far you are from your goal. There are several basic tests
that can be performed to evaluate health related-fitness levels. A word of caution:
make sure to seek medical clearance and follow safety precautions (e.g., doing warm-
ups, wearing proper attire) before performing these tests.

By definition, fitness is describing the condition of an individual being physically

fit and healthy.

Fitness is also characterized as GENERAL or SPECIFIC.

GENERAL (health-related fitness) means that a person is healthy and able to perform
activities without feeling too tired. It also includes;
1. Cardiovascular endurance(aerobic fitness)
2. Muscular endurance
3. Good body composition.

SPECIFIC (skill-related fitness) means that fitness is the ability to play a sport at a high
level, it requires general fitness as well as the;
1. Agility is to change direction quickly;
2. Balance is preventing it from falling over;
3. coordination moving accurately and smoothly;
4. explosive strength requires strength combined with speed;
5. fast reactions and quick responses; and
6. good timing acting at the just-right moment.

However, several factors may affect the person’s fitness, these are the following:

a. Height, weight, and somatotype. Basically, this pertains to the body structure
or shape of a person that can also affect your physical activity.
b. Illness and injuries either temporarily or permanently.
c. Psychological Factors are commonly rooted in stress and tension.
d.Disabilitiesmayaffectconcentrationonparticularactivitiesthoughcanstillreacha
high level of fitness.
e. Alcohol, drugs, and smoking which give negative effects whether short or
long-term effects.
f. Diet requires containing the right balanced diet that will give the right nutrients
needed by the body.

27
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

28
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

29
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

● An endomorph has wide hips but relatively narrow shoulders. Fat on the body,
arms, and legs is visible while the ankles and wrist are relatively slim.
● A mesomorph has wide shoulders and relatively narrow hips, a muscular body,
strong arms and thighs are visible, and not much body fat.
● An ectomorph has narrow shoulders, hips, and chest. Not much muscle or fat can
be seen. Arms and legs are visibly long and face and high forehead are high.

Recognizing the value of these assessments is pivotal for several reasons:

1. Setting Baselines for Health Improvement

In our journey to optimize our health, it is essential to understand where we currently
stand. Physical activity assessments serve as the starting point, providing us with
baseline information about our current fitness level. This baseline allows us to gauge
how far we are from our health and fitness goals.

2. Informed Decision-Making
By engaging in health-related fitness tests, you gain valuable insights into your
physical capabilities and areas that may need improvement. Armed with this
knowledge, you can make informed decisions about the types of physical activities
and exercises that will be most beneficial for your individual needs.

30
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

3. Personalized Health and Fitness Plans

Physical activity assessments help tailor health and fitness plans to your specific
requirements. By understanding your strengths and weaknesses, you can create a
customized plan that optimizes your health and addresses your unique goals.

4. Ensuring Safety and Well-being

A word of caution is always emphasized before engaging in any physical activity
assessments. Safety precautions, such as warm-ups and proper attire, are essential
to prevent injuries. Additionally, seeking medical clearance ensures that you are
physically fit for the assessments, safeguarding your well-being.

31
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

UNIT 4
Exercise Program and Design
“A fitness assessment provides the most accurate information about a person’s
fitness level.” (SHAPE America)

An exercise program is a methodical plan designed for an individual’s specific

needs. Whether it is for weight loss, muscle building, or gaining athletic abilities, the
workouts should be planned to be effective, efficient, and safe. In this way, the person
will reap the gains of his or her efforts as a result.

In this unit, the process on how to design an exercise program will be discussed
and how safely it can be accomplished by executing the designed exercise.

32
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Lesson 1:
FITT Principle

Standards for fitness are greater than those for health standards as these two
things are different. People can get in shape by increasing their physical activity.
However, you must proceed with caution, as doing more exercise does not necessarily
mean that it is good for your body. There are several healthy and reliable fitness
training guidelines that will help you develop and maintain your changes while
preventing injury.

Also, fitness provides you valuable information about the fitness level of a
person, which leads to the improvement of his or her fitness and health.

The body of an individual will become stronger and more adaptive to the
environment when he or she engages in physical exercise. There must be enough
activities involved to achieve the full benefits of exercising. The intensity of the
exercises should have the right balance: not too light to be ineffective and not too hard
to cause pain and injuries. The FITT principle is used to custom fit an exercise regimen
for the individual’s specific needs.

The FITT principle means Frequency, Intensity, Time, and Type .These are the
most important considerations when designing a workout program that improves one’s
fitness levels and offers opportunities to overload the body, which will result in better
physical condition. These factors can be tweaked from time to time to keep the body
challenged and growing stronger. To avoid injuries or overtraining, it is important to
focus on only one variable at a time when it comes to increasing one’s workload. The
principles are used as a guide to minimize the risk of injuries and promote the
implementation of an active lifestyle.

The exercise program's frequency will depend on the type of exercise that best
suits you and will depend on your current fitness level. Recovery days are also
important for the body, as the body will need to undergo proper recovery. As a result,
as compared to athletes, beginners can do workouts less often. The number of
sessions may gradually be increased as the individual's fitness level and stamina
improve. Some people work out two or three times a day. However, this is not a good
way to plan a program (especially for beginners), since it can lead to burnout and
injuries.

The difficulty level of a workout is referred to as the intensity of the workout. It

is critical to set a task that is more complex than one is used to. The current level of
fitness and the amount of time allocated to an exercise session should be considered.
Each exercise has its own formula for calculating strength. According to current
studies, the most important aspect in improving health is exercise intensity.

33
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

After intensity, time is the variable that takes into consideration the duration of
the exercise program and the type of activity performed. High-intensity exercises
cannot be done for an extended period.

Furthermore, as opposed to strength exercise, a stretching regimen normally

takes less time to complete.

Finally, the fitness goal and current fitness level are affected by the type of
exercise. A routine should be tailored to a person's individual health objectives. A
person who wants to improve his or her endurance to jog for five kilometers, for
example, should make jogging his or her primary exercise activity, but there are
various ways to achieve this by also doing other activities.

There is no one-size-fits-all workout that is suitable for everyone, but one should
choose from a variety of options or experiences that he or she may enjoy.

Table 2 illustrates common methods of monitoring intensity and duration according to

the type of activity.

34
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Principles of Exercise Training

According to the Principle of Overload, to get an improved result out of the

body, a person must work harder than they are accustomed to. It means that exercise
is a regulated type of stress that strengthens the body. To strengthen a muscle
(including the heart muscle), it must be strained or performed beyond its normal
capacity. The body will initially oppose the new workload as it is not used to doing it,
but it will ultimately adapt. To reap the results of the workout, it must be done daily.
However, exercise should not be done when fatigue or discomfort has set in,
for exercise won't be beneficial.

According to the Principle of Progression, the body can gradually raise its
activity. If the overload principle questions, "How hard?" then the progression principle
needs to ask, "How soon?"

When the body is overworked and overstressed too much, it can get damaged.
Therefore, allow enough time for the body to heal and adjust to the current workload.
The adaptability of two people will never be the same and hence it varies from person
to person.

Increasing the load after two weeks is a fair time. You cannot, though, raise the
workload by more than 10% from the last week as recommended.

According to the Principle of Specificity, the individual adapts to the workload

it encounters before. It means that any gains in health would be limited to the behaviors
that one engages in. This theory applies not only to the movement or operation itself,
but also to the speed of which it is carried out. It is unrealistic to expect a marathon
runner to go for a long jump. This theory emphasizes the importance of engaging in a
wide range of behaviors to enhance physical health.

According to the Principle of Individuality, no two people are alike, and their
rates of tolerance to the same workload may vary. This theory stresses the importance
of designing a fitness routine that is tailored to the person. Individuals have diverse
success objectives, health characteristics, lifestyles, and dietary habits, and they all
respond differently to exercise and its physical and social environments. As a result, it
is important that the fitness routine will be catered according to these unique
requirements and desires.

All the adaptations that occur because of preparation may be reversed.

Although rest is necessary for the body to heal from an exercise regimen, too much
rest can be harmful.

Another way of expressing the idea of disuse is the Principle of Reversibility.

If you don't use your energy systems, they can degrade to a degree that corresponds
to your level of operation. It means that if you don't use or do anything, you'll lose the
advantages you got from overloading. For instance, if you do not perform physical
exercise, you will lose flexibility.

You must continue to have an activity overload to achieve the optimal degree
of fitness. Unfortunately, neither “banking” nor “storing” fitness is possible. The theory

35
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

says that when a person ceases exercising, his or her body gradually returns to its
previous state of health.

According to the Principle of Recovery, the body cannot repair itself without
rest and recovery. The more you train, the more sleep your body needs, despite the
adaptations you have made to said training.

Steps in Designing Exercise Program

As a proper driving training is required when you start driving a car, similarly a
well - maintained fitness regimen is required before encountering the individual's
exercise schedule. The curriculum should discuss the individual's vulnerabilities and
personal fitness goals. The outcomes of the different health tests will provide an
indication of what he or she needs.

It is normal to set targets that follow the guidelines of health agencies such as
the Department of Health and the World Health Organization. The Department of
Health, for example, advises that moderate-intensity aerobic activity be done for at
least 30 minutes a day. Setting a success target, on the other hand, is a strong
motivator to stick with the program. A success objective is a tangible representation of
what an individual wishes to accomplish. Designing a workout schedule that
addresses a success target for each fitness aspect is critical.

To achieve the fitness goals, an individual must follow certain guidelines:

1. Divide and set your goals for long and short duration: A short-term goal can be
accomplished in 6 to 8 weeks, while a long-term goal can be accomplished in 6 months
or longer. A long-term target is typically made up of multiple shorter goals that draw on
one another.

2. Set attainable objectives: The objectives must be met within the time frame
allotted. Examine your present health level and set modest goals for yourself. You may
also inquire about a potential target with your trainer or peers who work out. This helps
you to remain motivated during your fitness journey.

3. Write down precise goals: Instead of writing a general target, write one for each
health part (e.g., will walk on the treadmill for about 20 minutes at continuous speed
without slowing it down). A basic objective allows you to concentrate on the tasks at
hand.

4. Make a wellness agreement: A wellness contract is a legally binding agreement.

It serves as a visual reminder of your aspirations and reinforces your ability to stick to
your workout routine. It holds you responsible for the outcomes of your decisions.

36
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Lesson 2:
Physiological Indicators
Many factors affect our physical performance. Some of these can be controlled,
and some cannot be. Lack of sleep or sickness, the environment, mental ability,
experience, mental preparation, equipment, senses, technology, and even the
physical activity being conducted are some factors that might affect a person’s
performance.

As per the Philippine National Guidelines on Physical Activity, teenagers must

partake in a total of 60 minutes of mild to intensive physical exercises every day. These
exercises can be one or will remain in a combination. A workout performed at mild to
vigorous strength can raise the heart rate and breathing dramatically. A higher cardiac
rhythm means more vigorous exercise than normal. One of the easiest ways to
determine the right strength is by calculating the target heart rate (THR).

The target heart rate (THR) is calculated based on a maximum heart rate (MHR) and
the resting heart rate (RHR). The value of THR lies in between 60 to 90 percent of
the maximum heart rate. The MHR has the fastest pulse per minute which can be
achieved in very strenuous and exhaustive physical exercises. The estimated age can
also be subtracted from 220 years. Simultaneously, the resting heart rate is also
determined by the number of heartbeats when the person is lying or relaxed or right
after they woke up.

The pulse is measured for 10 or 15 seconds in the wrist, breast, head, or neck
and multiplied by six (or four). Evaluating the heart rate only after an exercise will offer
a reasonable evaluation of the overall severity of the exercise since a range of factors
can affect the recovery rate (e.g., age, activity level, exercise intensity, and duration).
The pulse rate often must be measured in five seconds after the stoppage of a given
movement in order to estimate the heart rate closely during workout.

The THR is determined by two methods: by using maximum heart rate (MHR)
and a heart rate reserve (HRR). MHR is a popular and straightforward way to measure
THR. To use this, first assess the MHR by undergoing vigorous exercise or by using
the age adjusted formula in which the original age of a person is subtracted by 220.

To obtain the more precise results of THR it is recommended to calculate the

MHR by going under stress. This is because the age adjusted formula is a general
way and not person specific. The MHR approach suggests that a mild strength practice
would produce a heart rate of 55 to 70 percent, whereas a heart rate of 70 to 85
percent would be graded as energetic. On the contrary, the HRR differs from the MHR
to the rest of the cardiac rates. A cardiac rate of 50 to 65 percent of the HRR is rated
as moderate, while a heart rate reserve is known to be robust from 65 to 80 percent.

37
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

A person should keep the THR in practice such that the advantages of aerobic exercise
are derived.

A quantitative approach called Borg's Perceived Exertion Ratings is another

way to monitor the duration of a physical exercise (RPE). Studies also shown that this
quantitative ranking correlates closely with the heart rate and other physical activity
metrics. The scores range from 6 (no effort) to 20 (maximal effort).

The American Heart Association says that moderate intensity exercises had 12-
14 RPE score, and strong exercises received 15-17 score. The Talk Test is another
subjective way to track the strength of aerobic exercise. This test includes that the
more you stress yourself by working out, the more breathless you become, and it
becomes extremely tough to talk. A moderately strong exercise will lead to a mild
sweat, though conversation is still possible. A very tough workout leads to a fast
respiratory rate and a person can't speak without stopping.

Ideal duration and frequency when designing an aerobic exercise

Aerobics are recommended in Filipinos from 3 to 5 days a week for 30 to 45

minutes, according to the physical activity pyramid. But for adults, not for youths, this
guideline was drafted. The Philippine Physical Activity Guidelines prescribe a 40-
minute organized activity with a low intensity and a 20-minute powerful high-impact
activity. That means that young Filipino people can practice or be athletic every day
for at least one hour of moderate to intense exercise. The guidance for planning an
aerobic fitness regimen is provided by these recommendations.

In addition, the present level of activity and the duration of the aerobic exercise
to be carried out must be considered. It is not wise for a person to do rigorous aerobic
exercise every day for 1 hour. Aerobic therapy on alternative days will be a safer choice
for restoration and the prevention of overuse accidents.

In the other hand, an experienced and trained athlete should exert five to six
days a week for workout. As they can tolerate the workout without undergoing any
injury. In addition to considering the standard of exercise and preparation, the intensity
of the operation must be considered. Some types of aerobic activity are too vigorous
for longer periods of time and hence required to do in short durations.

Sprint interval running, for example, is more intensive than brisk walking. In
addition, these forms are increasing the chance of muscle soreness, allowing a person
to heal longer.

38
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

Best aerobic exercise in increasing aerobic capacity

No single aerobic activity may be regarded as the best because it relies on an

individual's goals. The adjustment of the body to aerobic activity is unique to the
activity. The workout of a person should mostly focus on running if the objective is to
complete a Marathon distance.

In addition to the adaptations in the cardiorespiratory system, the muscles

engaged in this type of exercise often helps in improving localized stamina, which
won't happen if the person chooses some kind of exercise.

Along with the choice of goal, another important element of determining what
kind of exercise should be used in the program is personal choice. The activity should
be pleasant so that it can be performed frequently. The person should take account of
his/her known activities, by considering the factors like availability and cost-
effectiveness of a favorable environment, specification, and equipment. For instance,
some feel that yoga will be more effective in weight loss while others feel that vigorous
exercise will help.

Based on their ability and choice, a person may choose different training styles
(i.e., long and slow training, high-intensity interval training, high-intensity continuous
training, or a fartlek training). Long and slow is a form of aerobic fitness regimen, which
uses at least 45 minutes of low to moderate intensity workouts. A continuous training
regimen of high intensity entails continuous intensity exercises carried out for 20 to 30
minutes. The procedure for high intensity interval training includes repeated maximum
work in combination with active recovery phase. Typically, the "all-out" job takes 20-30
seconds, and the intensive rest is 30-45 seconds. The fartlek training program, which
takes 30 to 45 minutes, is an unstructured mix of maximum and under maximum
working time. Both these programs are known to successfully improve the capacity
and the resistance of the active muscles of the cardiorespiratory system.

The best Indicator for an enhanced aerobic capacity

An increased heart respiratory capacity is better shown by the maximum

quantity of oxygen the body can consume during the strenuous exercises and it is
called as VO 2 max. VO 2 max is commonly used as milliliters (mL/kg/min) of oxygen
absorbed per kg of weight.

It demonstrates how much oxygen is being used and how well the body uses
it. The muscles are better at absorbing oxygen from the blood and using the body to
produce energy from the aerobic system as the body adapts to the aerobic training
program.

The estimated VO 2 max is around 35 mL/kg/min for women and around 45

mL/kg/min for men in average. High scores range from 60 ml/kg/min to 80 mL/kg/min
for endurance athletes on the other side.

Endurance athletes possess the higher range of VO 2 max because they work
out extensively due to which their heart ability has enhanced to pump more blood
during every beat. This adaptation is important to them because they receive more

39
 UM Tagum College
Bachelor of Physical Education
Mabini St., Tagum City, Davao del Norte

oxygen and less stress on the heart from the working muscles. This means that the
heart of a persistent athlete does not pound as much as a sedentary individual and
with less action he will do the same job. Most patient's heart rates are normally less
than 60 beats per minute, and a sedentary person's heart rate will rest below 60 beats
per minute. An indication of increased cardiorespiratory activity can also be a lower
resting heart rate if a person does not have any medical issues.

The result of workload Increased for aerobic Improvement

It is advised to start exercises with low intensity and increase the intensity after
some time when a person with no experience is in exercise. After the start of the fitness
routine, the body begins to adjust. After two weeks of routine training, a person will
normally experience a better aerobic capability. One should begin to think of increasing
the workload by increasing the pace, speed, and length of the workout.

Please note that these factors cannot be raised simultaneously. The workload
rise does not exceed 10 percent of the previous load. The emphasis on increasing the
strength is advised. Research reveals that VO 2 max increases dramatically in
comparison with increasing frequency or length of the severity of an exercise. Please
remember that the other two factors should be retained or marginally reduced when
one variable is increased. It is advised to gradually increase workplace burnout and
accidents after two weeks.

40