Hope 1 Reviewer

HOPE 1 REVIEWER
HEALTH RELATED FITNESS AND SELF ASSESMENT AND BARRIERS
 PHYSICAL FITNESS
o Two types of physical fitness
I. Health Related Fitness
II. Skill Related Fitness
 Health related fitness
This is primarily associated with disease prevention and
functional health.
a) Body composition
The combination of all the tissues that make up the body such as
bones, muscles, organs and body fat.
b) Cardiovascular Endurance
The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.
c) Flexibility
The ability to use your joints fully through a wide range of
motion.
d) Muscular strength
The ability to use muscles for a long period of time without tiring.
 Skill related fitness
refers to the ability to do strenuous physical or sports activities
without getting tired easily.
a) Agility
The ability to change body positions quickly and keep the body
under control when moving.
b) Speed
The ability to move all or a part of the body.
c) Balance
The ability to keep the body in steady position while standing
and moving.
d) Coordination
The ability of the body parts to work together when you perform
an activity.
e) Power
The ability to combine strength with speed while moving
f) Reaction time
The ability to move quickly once a signal to start moving is
received.
Specific components of physical fitness

- Agility
- Balance
- Coordination
- Endurance
- Flexibility
- Organic vigor
- Power
- Speed
- Strength
PHYSICAL ACTIVITY
- Activities done by the skeletal muscles that utilize energy. Activities
you are doing at home or in school are considered to be physical
activity.
4 DOMAINS OF PHYSICAL ACTIVITY
I. OCCUPATIONAL
II. DOMESTIC
III. TRANSPORTATION
IV. LEISURE TIME
EXERCISE
- is the "planned, structured, repetitive bodily movements that someone
engages in for the purpose of improving or maintaining physical fitness
or health.
 AEROBIC
- Aerobic activities, also called endurance activities, are physical
activities in which people move their large muscles in a rhythmic
manner for a sustained period.
 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.
 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.
BARRIERS TO PHYSICAL ACTIVITIES

Lack of time Fear of Injury
Social Support Lack of Energy
Lack of Skill Weather Conditions
Lack of Motivation High Costs and Lack of Facilities
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.
INFLUENCES ON FOOD CHOICES
 Individual Preferences
 Economic Influences
 Cultural Influences
 Environmental Influences
 Social Influences
 Political Influences
 Religious Influences
IMPROVING YOUR EATING HABITS
 REFLECT
 REPLACE
 REINFORCE
FITT GOALS BASE ON THE TRAINING PRINCIPLES
THREE BODY TYPES
 ECTOMORPH - THIN
 MESOMORPH – NORMAL / ATHLETIC
 ENDOMORPH – OBESE / BLOCKY
DIET
- Refers to the food and drink that a person consumes daily
NUTRITION
- The method of supplying or receiving the food needed for health
and development.
PRINCIPLES OF EXERCISE
Principles of exercise are necessary to maximize the outcomes of the
physical fitness program and to modify the FITT - Frequency, Intensity, Type
and Time.
OVERLOAD PRINCIPLE
It's the most basic concept that suggests something "more than average" to
make a change happen.
PRINCIPLE OF PROGRESSION
It is a gradual increase in everlasting effort or pressure that is not achieved
too slowly or too quickly.
PRINCIPLE OF SPECIFICITY
It means that overloading will precisely train the appropriate body part to
benefit.
PRINCIPLE OF REVERSIBILITY
Muscle production will take place if normal movement and execution is
carried out, and if the operation ceases, it will be reversed.
F.I.T.T PRINCIPLE
Understanding the F.I.T.T. principle helps you create a workout plan which will
be beneficial in reaching your fitness goals.
F.I.T.T PRINCIPLE OF PHYSICAL ACTIVITY
FREQUENCY Number of meeting in a week
INTENSITY Effort level of the exercise
TIME Period covered in an exercise session
TYPE Kind of activity
INTENSITY
10 MAX EFFORT ACTIVITY
Feels almost impossible to keep going. Completely out of breath unable to
talk. Cannot maintain for more than a very short time.
9 VERY HARD ACTIVITY
Very difficult to maintain exercise intensity. Can barely breathe and speak
only a few words
7-8 VIGOROUS ACTIVITY
Borderline uncomfortable. Short of breath, can speak a sentence.
4-6 MODERATE ACTIVITY
Breathing heavily, can hold a short conversation Stil somewhat comfortable,
but becoming noticeably more challenging.
2-3 LIGHT ACTIVITY
Feels like you can maintain for hours. Easy to breathe and carry a
conversation.
1 VERY LIGHT ACTIVITY
Hardly any exertion, but more than sleeping slow walk, etc.
TARGET HEART RATE (THR)

1. Get the Maximum Heart Rate.
MHR = 220 - _________ (your age) MHR =_____
2. Determine the Heart Rate Reserve.
HRR = MHR-_________(Resting Heart Rate) HRR=_______
3. Take 60% and 80% of the HRR
a. 60% x HRR = _________ b. 80% x HRR =____
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR)
range.
a. 60% HRR___+___=___ beats per minute (RHR)
b. 80% HRR ___+___=___beats per minute (RHR)
PERSONAL SAFETY PROTOCOL

- Doing physical activity may sometimes cause injury or illness. In
that case, you need to know, and Observe Personal Safety Protocol.
The following are some conditions associated with physical activity
participation/workout
DEHYDRATION
- is a disorder in which fluid depletion happens in blood, intake, and
urine exercise.
I. 8-10 Glasses of water
II. 150-250ml/15 mins
OVEREXERTION
- to grow, the body needs rest so don't over-train. Overdoing, or
prolonged
physical exercise, delays muscle recovery.
I. heart damage
II. sudden death
HYPOTHERMIA
- a medical emergency occurs when your body loses heat faster than
it can generate heat, causing a dangerously low body temperature
that drops below 95 F (35 C).
I. 8-10 Glasses of water
II. 150-250ml/15 mins
- THERE ARE THINGS THAT WILL HELP YOU AVOID HYPORTHERMIA IF

YOU NOTE EARLY SYMPTOMS OF HYPOTHERMIA, THESE ARE:
o Should not work out in a cold climate.
o Stir in warm clothing layers.
o Shift your body to help your heart warm up)
o Eat rich in carbohydrate foods.
o Overexertion makes you sweaty
o Always have your towel for immediate drying of your sweat
HYPERTHERMIA
- sometimes referred to as "heat disease." It features a high body
temperature.
I. excess of 40°C
II. heat exhaustion
- FURTHER GUIDELINES FOR THE TREATMENT OF MILD TO MODERATE

HYPERTHERMIA INCLUDE Sip fresh water or an electrolyte drink
o Loosen or remove excess clothes
o Lie down and try to relax
o Taking a cool shower or bath
o Place cool, wet tissue on your forehand
o Execute the wrists 60 seconds under cool water

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HOPE 1 REVIEWER

HEALTH RELATED FITNESS AND SELF ASSESMENT AND BARRIERS

Specific components of physical fitness

BARRIERS TO PHYSICAL ACTIVITIES

TARGET HEART RATE (THR)

b. 80% HRR _+_=___beats per minute (RHR)

PERSONAL SAFETY PROTOCOL

- THERE ARE THINGS THAT WILL HELP YOU AVOID HYPORTHERMIA IF

- FURTHER GUIDELINES FOR THE TREATMENT OF MILD TO MODERATE

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