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Physical Education and Health Humss - B: Ms. Thrisha Jill J. Basilan Shs T-Ii

The document discusses three types of physical activities: aerobic, muscle strengthening, and bone strengthening. Aerobic activities like running and swimming increase heart and breathing rates to improve cardiorespiratory fitness. Muscle strengthening activities like pushups and lifting weights cause muscle damage and growth to increase strength. Bone strengthening activities like running and basketball apply stress to bones to increase density and strength. Together these activities contribute to overall health and fitness.

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Dulce J. Luaton
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961 views

Physical Education and Health Humss - B: Ms. Thrisha Jill J. Basilan Shs T-Ii

The document discusses three types of physical activities: aerobic, muscle strengthening, and bone strengthening. Aerobic activities like running and swimming increase heart and breathing rates to improve cardiorespiratory fitness. Muscle strengthening activities like pushups and lifting weights cause muscle damage and growth to increase strength. Bone strengthening activities like running and basketball apply stress to bones to increase density and strength. Together these activities contribute to overall health and fitness.

Uploaded by

Dulce J. Luaton
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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PHYSICAL EDUCATION

AND HEALTH
HUMSS - B
MS. THRISHA JILL J. BASILAN
SHS T- II
Objectives:

Distinguishes aerobic from muscle-and


bone strengthening activities.
Explains how to optimize the energy
systems for safe and improve performance.
What is physical activity?

It is any movement made by the


muscles of the body that requires
exertion of energy such as running,
swimming, dancing, etc. Exercising is
considered physical activity but more
structured and planned.
Regular physical activity promotes a
healthy lifestyle as it improves our
health and helps lower risks of
illnesses. It is necessary for us to
engage in physical activities to
enhance our level of fitness.
Many of us exercise and do physical
activities at home, in school, and at the
gym. Some of these include aerobic,
muscle strengthening, and bone
strengthening activities, all of which are
good for body composition. It is important
to know the nature of these physical
activities for a better understanding of what
it does to our body.
Aerobic, Muscle and Bone
Strengthening Activities: How
do they Work and Differ?
Aerobic activities are also called
“cardio” exercises. Normally, these
activities increase our heart and
breathing rate. They cause us to sweat
profusely and breathe harder. Our heart
pumps blood more vigorously causing
the oxygen to circulate throughout our
body.
This allows us to sustain our aerobic exercise
for a few minutes. Such activities like jogging,
running, swimming and dancing are some
examples of aerobic exercises which
improve our cardiorespiratory fitness. They
also help lower risks of cardiovascular
disease, diabetes and osteoporosis. Most
aerobic activities can be done on a daily
basis. To be physically fit, it is important to
engage in arerobic activities.
Guidelines for Aerobic
Exercise
(FITT)
Frequency – always consider the
number of aerobic exercise sessions
per week. When doing cradio
exercises, especially to lose weight,
frequency is an important factor to
make it more effective.
Intensity – To be effective, aerobic
exercises should be done in moderate
intensity, that is, our heart rate should
be 60 to 80% of our maximum heart
rate.
Time – More time spent doing aerobic
exercises means more calories burned
and an increase in endurance. We can
atleast do 20 minutes per session at
first, then gradually increase it to 60
minutes.
Type – Running, jogging, sprinting,
swimming, and playing contact sports
such as basketball are some activities
that we can do to improve our heart
rate. It is also important to try different
exercises and activities to avoid
boredom.
Muscles Strengthening Activities

Muscle strengthening activities are


exercises in which groups of muscle
work or hold against a force of some
weight. Muscle strengthening activities
help build good muscles strength.
When muscles do more work, it
becomes stronger. Therefore, having
strong and healthy muscles enable us
to perform everyday physical tasks.
With strong and capable muscles, we
can rearrange the furniture in our
living room and carry heavy grocery
bags from the market to our home.
During muscles strengthening activity,
muscles contraction occurs. The
repetitive contractions during exercise
can cause damage to the muscle
fibers. Our body repairs these muscles
fibers when they get damaged. The
repair happens after exercise while
muscles are at rest.
New muscle fibers are produced to replace or
repair those that were damaged. The muscles in
opur body then start to grow larger and stronger.
The stimulation and repair process is also called
“muscle hypertrophy”. It is important to note that
these muscle-strengthening activities-short high
intensity exercises- should be alternately scheduled
in a week allowing rebuilding of muscles during rest
periods. Ideally, one or two days of rest lets our
muscles rest and recover.
Exercises like push-ups, sit-ups,
squats,and lifting weights are spome
examples of muscle strengthening
activities that can do if you want to
have strong and lean muscles.
Remember that before you start doing
these activities , be sure to do dynamic
warm-up to avoid injury.
Bone Strengthening Activities

Bone growth is stimulated by physical


stress brought about by physical
activity. As skeletal muscles contract,
they pull their attactment on bones
causing physical stress.
They consequently stimulates bone
tissue, making it stronger and thicker.
Such bone strenghtening activities
can increase bone density throughout
our skeletal system. This is called bone
hypertrophy.
Many forms of physical activity
like running, skipping rope, and
playing basketball help keep our
bones fit.
Each strengthening activity mentioned
works differently from the other as
each focuses on different target areas
in the body. But each contributes to
the ultimate goal of being fit.
Answer the
following questions:
Differentiate aerobic, muscle
strengthening, and bone
strengthening activities.
How do these activities
contribute to your overall
health? Cite at least 5 benefits.
Explain the importance of
Frequency, Intensity, Time, and
Type (FITT) in doing exercises.

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