R e v i e we r

In Ma p e h

Submitted to:
Sir alexander acedera
Submitted by:
Kirsten Pacudan
 Strength Training
strength training program

1
Principle of Individuality - This principle states that each one of us is unique
by gender, biological age, training age, body shape and sizes, race, and many
more. Comparison of program from another does not guarantee same results.

2
Principle of Specificity - the exercises must be specific to target the muscle
group an individual wants to change or improve.

3
Principle of Progression - an individual should start from the basic skills and
gradual progress to a tougher training routine to reach a goal.

4 Principle of Overload - if an individual wants to achieve progress, he must add

intensity or frequency to the program.

5 Principle of Adaptation - this principle emphasizes that the body adapts to

certain stress.

6 Principle of Recovery - The body in its natural form can repair its own. Rest
and recovery are important in a strength training program.

7 Principle of Reversibility - if a person stops training, he will lose what he

started.
 Benefits of strength training
-reduce injury
-reduce risk of having back problems and osteoporosis
-improves athletic performance
-help to control weight

Quipper questions
1. Which principle states that if an individual 6. What might happen if someone does
wants to achieve progress, he must add strength training every day?
intensity or frequency to the program? Answer: Small tears will happen to the
Answer: Principle of Overload muscles; Over-fatigue may take place and
Muscle mass will increase.
2. Which principle states that if a person stops
training, he will lose what he started? 7. Which is not part of a strength training
Answer: Principle of Reversibility program?
Answer: Stretching
3. Which principle states that the body in its
natural form can repair its own? 8. A Grade 10 student follows his older
Answer: Principle of Recovery brother’s strength training program. It turns
out, it didn’t work out for him. Which
4. Which of the following is true in creating a principle reflects this scenario?
strength training program? Answer: Principle of Individuality
Answer: It should be done 2-3 times a week.
9. Jerome observed that he had a hard time
5. Which is/are false about the benefits of bouncing back to the training program after a
strength training? month of not working out. Which principle
Answer: Strength training may increase the reflects this scenario?
possibility of having an injury & for athletes, Answer: Principle of Reversibility
strength training decreases athletic
performance. 10. Charley has been showing signs of over
fatigue because of everyday high-intensity
training. Which principles reflect this
scenario?
Answer: Principle of Overload and Principle
of Recovery
 Running & Walking
For Fitness

walking
It is the basic movement that a human being could do. Walking burns 100 calories
when done within 15 minutes.

running
It burns more calories, a progress from walking and jogging. Running burns 300
calories when done in 20 minutes.

walking & running

It both enhances cardiovascular fitness.

cardiovascular fitness
It is the ability of the heart to supply oxygen throughout the body and the body’s
ability to use this oxygen during activities.
 Physical Activity Pyramid

Second level
Running

Bottom part
of the pyramid Walking

Benefits of Walking & Running

-enhances cardiovascular system and heart functions

-help maintain ideal body weight
-prevents unwanted diseases
-increases stamina
-promotes socialization
 Quipper questions
1. It refers to the ability of the heart to supply 6. What might happen if someone does walk
oxygen throughout the body; and the body’s and running on a regular basis?
ability to use this oxygen during activities. Answer: It keeps your body active, it
Answer: Cardiovascular Fitness maintains your ideal weight, and it helps you
socialize.
2. How often should you walk according to
Physical Activity Pyramid? 7. How many calories do you burn for walking
Answer: Every day in 15 minutes?
Answer: 100 calories
3. How often should an individual do an
aerobic exercise such as running and 8. Mike aims to lose weight though he has
swimming? limited time to exercise. One of his favorite
Answer: 3 to 5 times a week physical activity is running. How much time
would you advise him to exercise so he can
4. How many calories do you burn in running burn 300 calories?
for 20 minutes? Answer: 20 minutes
Answer: 300 calories
9. Pat observed that walking with someone
5. All are benefits of walking and running, feels better than walking alone. Which letter
except? explains as one of the benefits of walking?
Answer: It promotes sickness. Answer: Walking boost social health.

10. Jean is a very busy girl. She wants to burn

100 calories each day. However, she only has
15 minutes to exercise. What activity can you
advise her?
Answer: Walking
 Millennium Development
Goals (mdgs)
The year 2000 was the millennium year, wherein the World Health
Organization together with global communities from United Nation (UN)

The summit created a historic commitment that envisions to eliminate extreme

poverty and improve the health and wellness of people from countries that belong in
the poverty line.

It includes some of the sustainable development goals that are directly related
to health issues.

No Poverty
GOAL : Eradicate extreme poverty and hunger.
 Decrease poverty in poor and developing countries.
 Achieve decent employment and livelihood for women, men, and young people.

Universal Primary Education

GOAL : Achieve universal primary education.
 Increase in literacy rate.
 by 2015, all children can complete a full course of primary education in schools
 Gender Equality
GOAL : Promote gender equality and empower women.
 respect for gender and women’s rights.
 to abolish gender inequality in work and education.

Reduce Mortality Rate

GOAL : Reduce child mortality rate.
 the goal is to at least reduce the mortality rate by 63%.
 child survival from 5 years and below.

Improve Maternal Health

GOAL : Improve maternal health.
 reduce the death rate of mothers after childbirth.
 provides universal access to reproductive health programs.

Combat Diseases
GOAL : Combat HIV/AIDS, Malaria, and other diseases.
 Prevent the spread of HIV/AIDS child survival from 5 years and below.
 Universal access to the treatment of HIV/AIDS.
 Decrease the incidents of malaria and other major diseases.
 Environmental Sustainability
GOAL : Ensure environmental sustainability.
 reverse the loss of environmental resources due to human activities.
 reduction of biodiversity loss.
 safe drinking water and sanitation access.
 promote environmental health.

Global Partnership
GOAL : Develop a global partnership for development.
 express the special needs of least developed and developing countries.
 promote the availability of technology, information, and communication.
 Quipper questions
1. What year did the Millennium Development 6. Reducing the death rate of mothers falls
Goals start? under which goal?
Answer: 2000 Answer: Improve Maternal Health

2. The World Health Organization is under 7. Providing safe drinking water and sanitation
which international agency? access falls under which goal?
Answer: UN Answer: Ensure environmental sustainability

3. What are the goals of MDG? 8. How many basic goals are there in the
Answer: Promote health and end poverty. MDG?
Answer: 8 goals
4. Identify if the action focuses on education
or poverty. 9. How can MDG combat HIV?
Answer: Livelihood program and Providing Answer: Prevent the spread of HIV, awareness
decent employment = POVERTY and education and universal access to HIV
Increase literacy and Full course in school = treatment.
EDUCATION
10. How can countries develop a global
5. Which goal focuses on the rights of a man partnership?
and a woman? Answer: Promote the availability of
Answer: Gender Equality technology and express the special needs.
 GlobalMental
Health Action Plan
Global Mental Health Action Plan for 2013-
2020
It is published on August 27, 2012, because of poor global mental health.

Mental Health Action Plan

It is used as the basis of United Nation composed of 135 countries including the
Philippines for Mental Health consultation within 2013-2020.

Objectives of the Global Mental

Health Action Plan

1. Strengthen effective leadership and governance for mental health.

2. Provide comprehensive, integrated, and responsive mental health and social
care services in community-based settings.
3. Implement strategies for the promotion of mental health and the prevention
of mental health problems.
4. Strengthen information systems, evidence, and research for mental health.
 Focus of Global Mental
Health Action Plan
• Development of key priorities such as increasing broad coverage;
• Updating Mental Health policies and laws;
• Reducing rates of Suicide; and
• Improving data collection on core mental health indicators that can be used
to
• evaluate levels of implementation, progress, and impact.

Quipper questions
1. The global mental health action plan was 6. The goal of the action plan was to?
drafted by which organization? Answer: Provide framework for government and
Answer: WHO research agencies.

2. When was the Global Mental Health Action 7. The objective of the global mental health
Plan published? action plan to the government is?
Answer: August 27, 2012 Answer: Strengthening effective leadership

3. With the mental health action plan, what 8. The mental health action plan was intended for
issues can it cater? how long?
Answer: Suicide rate, anxiety and depression. Answer: 2013-2020

4. Identify if the following affects Mental or 9. What is the focus of the Global Mental Health
Physical dimension. Action Plan?
Answer: Anxiety and bipolar disorder = Answer: Develop key priorities, reduce suicide
Mental Dimension, Brain tumor and and update mental health policies.
meningitis = Physical Dimension
10. The mental health action plan framework was
5. When the action plan was published, how devised for which agencies?
many UN members were there? Answer: Civil society, academic and research
Answer: 135 institutions and government.