Physical

Education Grade 7

Patricia L. Meneses, LPT

MAPEH
 Compare the two
pictures. How can
you describe them?
 A
B
These are the pictures
of physically fit and
physically unfit
person.
Physically fit means to be
in a state of health and
well-being and physically
unfit is the reverse of it.
DEFINING
PHYSICAL
FITNESS
Physical fitness –is a
set of abilities needed to
perform physical
activity.
Physical Activity- any
bodily movement
produced by the
contraction of muscles.
COMPONENTS
OF PHYSICAL
FITNESS
1.Health Related
components: Those factors
that are related to how well the
systems of your body work. It
refer to the body condition
a.Cardiovascular Fitness/
Endurance: The ability of the
circulatory system (heart and
blood vessels) to supply oxygen
to working muscles during
exercise.
b.Body Composition: The
relative percentage of body
fat compared to lean body
mass (muscle, bone,
water,etc)
c.Flexibility: ability of
the joints in the body to
move to their full range
of motion.
d.Muscular strength: The
amount of force that can
be produced by a single
contraction of a muscle
e.Muscular endurance: The
ability of a muscle group to
continue muscle movement
over a length of time
2.Skill Related Components:
Those aspects of fitness which
form the basis for successful
sport or activity participation. It
refer to body performance.
a.Speed: The ability to cover a
distance in a short period of
time.

b.Agility: The ability of the body

to change position and direction
quickly
c.Balance: The ability to maintain
an upright posture or equilibrium
while still or moving

d.Coordination: ability to use the

senses together.
e.Reaction Time:
Amount of time it takes to get
moving.

f.Power: The product of

strength and speed
3.Physiological fitness includes
non-performance components of
physical fitness that relate to
biological systems that are
influenced by one's level of habitual
physical activity.
a.METABOLIC FITNESS -
The state of metabolic
systems and variables
predictive of the risk for
diabetes and cardiovascular
disease.
 b.MORPHOLOGICAL FITNESS
A non-performance component of
physical fitness related to body
composition factors such as body
circumferences, body fat content and
regional body fat distribution.
c.BONE INTEGRITY (Bone
Strength)
A non-performance component of
fitness related to bone mineral
density. Bone integrity is related to
habitual physical activity.
 How can we
achieve Physical
Fitness?
 To find the answer
give a specific word
which relates to the
pictures.
 Correct or
proper nutrition
 g i e ne
Hy
Rest
 i s e
e r c
E x
Physical fitness is
generally achieved
through correct
nutrition, exercise,
hygiene and rest.
Exercise- Type of physical
activity carried out to
sustain or improve health
and fitness.
What are the
importance/
benefits of
exercise?
Increased Energy
By working out on a regular basis,
your body becomes more efficient
at burning calories. This gives you
more energy throughout the day.
 Increased Metabolism
Increased physical activity through
working out leads to more muscle mass,
which in itself leads to a higher
metabolism. As per some studies, every
extra pound of muscle allows you to burn
anywhere from 50-100 calories when at
rest.
 Improved Muscle Tone
Physical activity, especially weight
training allows you to change the
shape of your body. Since muscle is
denser than fat, one can get bigger or
smaller by gaining more muscle mass.
Better Health
Increased exercising leads to a
strengthening of the immune system; which
means that one is less likely to get sick
when exercising the right amount. On the
other hand, over exercising can weaken
your immune system and make you sick.
 Stress Reduction
Stress levels are reduced extensively
by regular work outs. They allow the
individual to take their mind off the
daily grind and use pent up energies
for productive purposes.
 Improved Self-Esteem
When following an exercise
regimen for a regular basis, you
bring about greater self esteem
through the results and
accomplishment achieved.
 Normal Pulse Rate
Pulse indicates the rate at which
your heart is beating; so normal
pulse rate implies that your heart is
functioning properly, which is a
sign of good health.
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 Heart rate is a very
important measurement in
many fitness tests and in
exercise science research.
Heart rate- refers to the speed of
the heartbeat, specifically the
number of heartbeats per unit of
time. The heart rate is typically
expressed as beats per minute
(bpm).
The normal heart
rate ranges from
60–100 bpm.
Bradycardia refers to
a slow heart rate,
defined as below 60
bpm.
Tachycardia refers to
a fast heart rate,
defined as above 100
bpm.
When the heart rate is
not regular in a regular
pattern, this is referred
to as an arrhythmia.
These abnormalities of
heart rate sometimes,
but not always, indicate
disease.
FINDING
MY PULSE
Heart rate is
measured by finding
the pulse of the heart.
This pulse rate can be found
at any point on the body
where the artery's pulsation
is transmitted to the surface.
Pulse rate can be
determine by
pressuring the
location of
artery’s pulsation
with the index
and middle
fingers
The thumb should not
be used for measuring
another person's heart
rate, as its strong
pulse may interfere
with the correct
perception of the
target pulse.
 Two Most
Common Location
of Pulse
 Carotid pulse-the pulse of the
carotid artery, palpated by gently
pressing a finger in the area
between the larynx and the
sternocleidomastoid muscle in
the neck.
 Radial pulse-
the pulse of the radial
artery palpated at the
wrist
 When the heart beats, arteries
pulse at the same time. Some of
these arteries like the radial and
carotid arteries can be felt easily,
while others are too deep in the
body to be accessed.
ACTIVITY 1: RAISING MY HEART RATE
Perform several task and record your heart rate.
Answer the ff.
Resting heart Rate (1 min) ______bpm
Jogging in place (20 sec)______bpm
Jumping Jacks (20 times) ______bpm
Step-ups (20 sec) ______bpm
Crab Walk ( 5 meters) ______bpm
SESSION 2:
Determining The
Right Exercise
Intensity
Resting Heart Rate
(RHR) - refers to the
number of times your
heart beats in one minute
while at rest.
The average RHR is 70-80
beats per minute (BPM),
though athletes may have
resting heart rates as low as
40-50 BPM.
RHR is often a measure of fitness --
as you become more fit, your RHR
will decrease as your heart becomes
more efficient. If your resting heart
rate is 100 or more BPM, that may a
sign of a problem and you should
see your doctor.
To take your resting heart
rate, take your pulse for
one minute first thing in
the morning. You can also
take your pulse after
resting for 20-30 minutes
if you're not able to do it
in the morning.
 How to
Measure
Resting Heart
Rate?
Early morning is
the best time to
measure your
resting heart rate.
• After you wake up give
sometime to your body to rest for
a while.
• Do not suddenly start measuring
the RHR after waking up.
• Lie down at least for 15 minutes
before measuring the RHR.
 Resting Heart Rate Chart For Women

RHR for Above Below

Age Athletes Excellent Good Average Average Average Poor

18-25 54-60 61-65 66-69 70-73 74-78 79-84 85+

26-35 54-59 60-64 65-68 69-72 73-76 77-82 83+

36-45 54-59 60-64 65-69 70-73 74-78 79-84 85+

46-55 54-60 61-65 66-69 70-73 74-77 78-83 84+
56-65 54-59 60-64 65-68 69-73 74-77 78-83 84+
65+ 54-59 60-64 65-68 69-72 73-76 77-84 84+
 Resting Heart Rate Chart For Men

Age RHR for Excellent Good Above Average Below Poor

Athletes Average Average

18-25 49-55 56-61 ,62-65 66-69 70-73 74-81 82+

26-35 49-54 55-61 62-65 66-70 71-74 75-81 82+
36-45 50-56 57-62 63-66 67-70 71-75 76-82 83+
46-55 50-57 58-63 64-67 68-71 72-76 77-83 84+
56-65 51-56 57-61 62-67 68-71 72-75 76-81 82+
65+ 50-55 56-61 62-65 66-69 70-73 74-79 80+
 Maximum Heart
Rate - (MaxHR) is
the fastest your heart
can beat in a minute.
To determine your actual
MaxHR you need to take an
electrocardiogram test,
monitored by a qualified
technician or a doctor
To estimate your maximal
heart rate, simply subtract
your age from the number
208.
MaxHR= 208-age
=208-12
=194
Target Heart Rate
(THR) - Your Target
Heart Rate is a
percentage of your
MaxHR.
Typically, you determine a
range of heart rates
("Target Zone") that
represents your desired
workout intensity..
By keeping your heart
rate in this zone, you can
monitor your workout
intensity level.
Heart rate reserve (HRR) -
is the difference between a
person's measured or predicted
maximum heart rate and
resting heart rate.
Recovery Heart Rate -
is the change in your heart
rate after you stop
working out.
This is often used
to gauge exercise
intensity
You compare your workout heart rate with your
heart rate after you have recovered for 1 - 2
minutes. If you do not have much change in your
heart rates, you are not very fit (your heart still
has to beat rapidly, even though you have stopped
working out. ) Acommon recovery heart rate is
20-30 beats per minute. A person who is fit will
have a higher Recovery Heart Rate than an unfit
person.
What should be the
heart rate when
engaging in a
moderately
intense exercise?
Given:
Age = 12
Resting Heart Rate
(RHR)= 70
STEP 1: Find the MaxHR
MaxHR = 208 -.7(Age)
208 - .7(12)
208 – 8.4
=199.6 (MaxHR)
STEP 2: Compute the HRR
HRR=MaxHR –RHR
199.6 - 70
=129.6 (HRR)
STEP 3: Compute Minimum HR for
Moderate Exercise
HRR x 40% + RHR
129.6 x .40 + 70
51.84+ 70
=121.84
STEP 4: Compute Maximum HR for
Moderate Exercise
HRR x 55% + RHR
129.6 x .55 + 70
71.28 + 70
=141.28
STEP 5: Compute Minimum HR
for Vigorous Exercise
HRR x 50% + RHR
129.6 x .50 + 70
64.80+ 70
=134.80
STEP 6: Compute Maximum HR
for Vigorous Exercise
HRR x 85% + RHR
129.6 x .85+ 70
110.16+ 70
=134.80
ACTIVITY 2: Compute the following:
a. Resting Heart Rate _______bpm
b. Maximum Heart Rate ______bpm
c. Heart Rate Reserve _______bpm
Moderate Exercise
a. Minimum Heart Rate______bpm
b. Maximum HeartRate ______bpm
Vigorous Exercise
d. Minimum Heart Rate ______bpm
b. Maximum Heart Rate _____bpm
ACTIVITY 3: Based on the tasks performed in activity
1, classify the following tasks as MODERATE or
VIGOROUS in intensity based on your heart rate.
TASK HEART RATE INTENSITY
Resting heart Rate (1 min) ____bpm _______
Jogging in place (20 sec) ____bpm_______
Jum[ping Jacks (20 times) ____bpm_______
Step-ups (20 sec) ____bpm_______
Partner Tag (1 min ) ____bpm_______
Crab Walk ( 5 meters) ____bpm_______
SESSION 3
 Calculating the
Physical Activity
Index (PAI)
FREQUENCY
How often do I exercise? Score

Less than 1 time per week 0

1 time per week 1
2 times per week 2
3 times per week 3
4 times per week 4
5 times per week 5
INTENSITY
How hard do I exercise? Score

No change in my pulse from resting level 0

Little change in my pulse 1
Slight change in my pulse 2
Moderate increase in my pulse 3
Vigorous increase but not sustained 4
Vigorous increased but sustained 5
TIME or DURATION
How long do I exercise? Score

Less than 5 minutes 0

5-14 minutes 1
15-29 minutes 2
30-44 minutes 3
45-49 minutes 4
60 minutes or more 5
ASSESSMENT:
Frequency_____ x Intensity
______ x Time ________ =
__________
Physical
Activity Index
Less than 15 Sedentary
15- 24 Low Active
25-40 Moderate
Active
41-60 Active
More than 60 High Active
HYPOKINETI
C DISEASE
Hypokinetic diseases
are conditions that
occur from a sedentary
lifestyle.
Sedentary Lifestyle -
is a type of lifestyle
with no or irregular
physical activity.
Hypokinetic disease or
condition is one
associated with lack of
physical activity or too
little regular exercise.
Hypo means under or too
little, and kinetic means
movement or activity.
Thus, hypokinetic means
"too little activity."
Examples of
Hypokinetic
Diseases
Hyperlipidemia-
means high lipid
levels.
It usually means that
you have high
cholesterol and high
triglyceride levels.
A 4mL sample of
hyperlipidemic
blood with lipids
separated into the
top fraction.
Lipid is the
scientific term
for fats in the
blood.
High lipid levels
can speed up a
process called
atherosclerosis.
Atherosclerosis-
hardening of the arteries
due plaque forms in the
walls of your arteries.
Narrowing
of artery
due to
plaque
forms in
the wall.
Plaque is made of lipids and other
materials circulating in your blood.
As more plaque builds up, your
arteries can narrow and stiffen.
Eventually, enough plaque may
build up to reduce blood flow
through your arteries.
Atherosclerosis
increases your risk of
heart disease, stroke,
and other vascular
diseases.
Cardiovascular disease (also
called heart disease) is a class of
diseases that involve the heart,
the blood vessels (arteries,
capillaries, and veins) or both.
Hypertension (HTN) or high
blood pressure, sometimes called
arterial hypertension - is a
chronic medical condition in
which the blood pressure in the
arteries is elevated.
Blood Pressure - is
the force which the
blood exerts on the
walls of the blood
vessels.
Diastolic Systolic
It is the pressure
that is exerted on It measures the
the walls of the amount of pressure
various arteries that blood exerts on
around the body in arteries and vessels
between heart beats while the heart is
when the heart is beating.
relaxed.
 "Diastolic" comes
from the Greek
diastole meaning "a
drawing apart."
"Systolic" comes from
the Greek systole
meaning "a drawing
together or a
contraction."
Stroke- occurs
when the brain cells
die due to lack of
blood and oxygen.
Ischemic stroke (the
most common type)
happens when a blood
vessel that feeds the
brain gets blocked.
Hemorrhagic stroke occurs
when a blood vessel within
the brain bursts. The most
likely cause is uncontrolled
hypertension.
Coronary heart disease (CHD) is
a narrowing of the small blood
vessels that supply blood and
oxygen to the heart. CHD is also
called coronary artery disease or
Ischemic Heart Disease.
Arteries (from Greek
artēria, meaning
"windpipe, artery") are
blood vessels that carry
blood away from the heart.
Coronary heart
disease -leads to
heart attack
Heart Attack (Myocardial
infarction (MI) or acute myocardial
infarction(AMI)-results from the
partial interruption of blood supply
to a part of the heart muscle, causing
the heart cells to be damaged or die.
Obesity means having too
much body fat. It is
different from being
overweight, which means
weighing too much.
Obesity occurs
over time when
you eat more
calories than you
use.
Diabetes mellitus, or simply
diabetes - is a group of metabolic
diseases in which a person has high
blood sugar, either because the
pancreas does not produce enough
insulin, or because cells do not
respond to the insulin that is
produced.
Muscular System is an organ
system consisting of skeletal,
smooth and cardiac muscles. It
permits movement of the body,
maintains posture, and circulates
blood throughout the body.
Three Types of
Muscles
Skeletal muscle
The tissue most commonly thought of as muscle is
skeletal muscle. Skeletal muscles cover your
skeleton, giving your body its shape. They are
attached to your skeleton by strong, springy
tendons or are directly connected to rough patches
of bone. Skeletal muscles are under voluntary
control, which means you consciously control what
they do.
Smooth Muscle
Smooth muscle is found in the walls of hollow organs like
your intestines and stomach. They work automatically
without you being aware of them. Smooth muscles are
involved in many 'housekeeping' functions of the body. The
muscular walls of your intestines contract to push food
through your body. Muscles in your bladder wall contract to
expel urine from your body. Smooth muscles in a woman's
uterus (or womb) help to push babies out of the body during
childbirth. The pupillary sphincter muscle in your eye is a
smooth muscle that shrinks the size of your pupil.
Cardiac Muscle
Your heart is made of cardiac muscle. This
type of muscle only exists in your heart.
Unlike other types of muscle, cardiac muscle
never gets tired. It works automatically and
constantly without ever pausing to rest.
Cardiac muscle contracts to squeeze blood out
of your heart, and relaxes to fill your heart
with blood.
 What are the
characteristics of
muscle?
Excitability
the ability to receive
and respond to a
stimulus
Contractility the
ability to
shorten
Extensibility the
ability to be
stretched
Elasticity
the ability to resume its
normal length after
contraction or after being
stretched.
ACTIVITY 4
Perform the following exercises and identify whether
muscle contraction is STATIC or DYNAMIC.
1. Push-ups _______
2. Curl-ups _______
3. Front Flank _______
4. Side-Flank _______
5. Squats _______
6. Bird dog- Arm Up _______
7. Bird dog – Leg Up _______
8. Lunges _______
9. Bird dog –Knee to elbow ______
ASSESSMENT
Answer the following:
1.Which of the exercises were easy to
perform?
2. Did I persevere in performing those
exercises which I found to be difficult?
3. Am I confident in doing these
exercises on my own? Why or Why not?