Presentation in PEH 11

TA TI ON IN P EH 1 1
PRES E N
GROUP 1
ST. ANDREW
PHYSICAL AC T IV IT I ES
AND E XE RC I S E
GROUP 1
GRADE 11 – ST ANDREW
PHYSICAL ACTIVITY
•PHYSICAL ACTIVITY IS MOVEMENT
THAT IS CARRIED OUT BY THE SKELETAL
MUSCLE THAT REQUIRES ENERGY. IN
OTHER WORDS, ANY MOVEMENT ONE
DOES IS ACTUALLY PHYSICAL ACTIVITY.
EXAMPLES OF PHYSICAL ACTIVITY
JOGGING OR RUNNING.
SWIMMING CONTINUOUS LAPS.
ROLLERBLADING AT FAST PACE.
PLAYING BASKETBALL OR FOOTBALL.
•SKIPPING WITH ROPE.
EXERCISE
•EXERCISE, HOWEVER, IS PLANNED,
STRUCTURED, REPETITIVE AND
INTENTIONAL MOVEMENT
INTENDED TO IMPROVE OR
MAINTAIN PHYSICAL FITNESS.
EXAMPLES OF EXERCISE
•CYCLING
•SKIPPING ROPE
•ROWING
•HIKING
•DANCING
•CONTINUOUS TRAINING
PHYSICAL FITNESS
•IS A CONDITION THAT ALLOWS THE BODY
TO EFFECTIVELY COPE WITH THE DEMANDS
OF DAILY ACTIVITIES AND STILL HAS THE
ENERGY TO ENJOY OTHER ACTIVE LEISURE
ACTIVITIES.
HEALTH R EL A T ED
COM P ON E N T S
AEROBIC CAPACITY
• IS THE ABILITY OF THE HEART AND LUNGS TO WORK TOGETHER TO
PROVIDE THE NEEDED OXYGEN AND FUEL TO THE BODY DURING
SUSTAINED WORKLOAD. IT HELPS:
• 1. MAINTAIN OR EVEN IMPROVE THE EFFICIENT DELIVERY AND

UPTAKE OF OXYGEN TO YOUR BODY'S SYSTEMS.
• 2. ENHANCE CELLULAR METABOLISM.

• 3.EASE THE PHYSICAL CHALLENGES OF EVERYDAY LIFE.
MUSCULAR STRENGTH
•REFERS TO THE AMOUNT OF FORCE A MUSCLE CAN
PRODUCE WITH A SINGLE MAXIMAL EFFORT. THE SIZE
OF YOUR MUSCLE FIBERS AND THE ABILITY OF NERVES
TO ACTIVATE MUSCLE FIBERS ARE RELATED TO
MUSCLE STRENGTH. IT IS MEASURED DURING
MUSCULAR CONTRACTION.
MUSCULAR ENDURANCE
•IS THE ABILITY OF A MUSCLE TO REPEATEDLY
EXERT FORCE AGAINST RESISTANCE.
PERFORMING MULTIPLE REPETITIONS OF AN
EXERCISE IS A FORM OF MUSCULAR
ENDURANCE, AS ARE RUNNING AND SWIMMING.
FLEXIBILITY
•REFERS TO THE RANGE OF MOTION FOR A GIVEN JOINT.
THE DEGREE OF FLEXIBILITY THAT A PERSON HAS IS
INFLUENCED BY MUSCLES AND CONNECTIVE TISSUES,
LIKE LIGAMENTS AND TENDONS. STRETCHING IS A
FORM OF EXERCISE THAT CAN LEAD TO AN INCREASE IN
FLEXIBILITY.
BODY COMPOSITION
• IS A METHOD OF DESCRIBING WHAT THE BODY IS MADE
OF. IT INCLUDES FAT, PROTEIN, MINERALS AND BODY
WATER. IT ALSO DESCRIBES WEIGHT MORE
ACCURATELY THAN BMI. BODY COMPOSITION
ANALYSIS CAN ACCURATELY SHOW CHANGES IN FAT
MASS, MUSCLE MASS, AND BODY FAT PERCENTAGE.
IMPORTAN-
CE OF
PHYSICAL
ACTIVITY
BENEFITS OF REGULAR PHYSICAL ACTIVITY
 If you are regularly physically active, you may:

 reduce your risk of a heart attack
 manage your weight better
 have a lower blood cholesterol level
 lower the risk of type 2 diabetes and some cancers
 have lower blood pressure
 have stronger bones, muscles and joints and lower risk of developing osteoporosis
 lower your risk of falls
 recover better from periods of hospitalisation or bed rest
 feel better – with more energy, a better mood, feel more relaxed and sleep better.
A HEALTHIER STATE OF MIND
 A number of studies have found that exercise helps depression.
There are many views as to how exercise helps people with
depression:
 Exercise may block negative thoughts or distract you from
daily worries.
 Exercising with others provides an opportunity for increased
social contact.
 Increased fitness may lift your mood and improve your sleep
patterns.
 Exercise may also change levels of chemicals in your brain,
such as serotonin, endorphins and stress hormones.
AIM FOR AT LEAST 30 MINUTES A DAY
To maintain health and reduce your risk

of health problems, health professionals
and researchers recommend a minimum
of 30 minutes of moderate-intensity
physical activity on most, preferably all,
days.
Barriers to an
Active Lifestyle

Barriers to Physical
Activity

• Personal barriers
– Insufficient time
– Inconvenience
– Lack of self-motivation
– Non-enjoyment
– Boredom
– Lack of confidence
– Fear of being injured or having been injured recently
– Lack of self-management skills
– Lack of encouragement, support, or companionship
Top Three Barriers

Time
Energy
Motivation
Other Barriers

• Cost
• Facilities
• Illness or injury
• Transportation
• Partner issues
• Safety considerations
• Uneasiness with change
Suggestions for Overcoming
Barriers to an Active Lifestyle
Lack of skill

• Select activities requiring no new skills, such as walking, climbing stairs, or
jogging.
• Exercise with friends who are at the same skill level as you are.
• Find a friend who is willing to teach you some new skills.
Lack of resources
• Select activities that require minimal facilities or equipment, such as
walking, jogging, jumping rope, or calisthenics.
• Identify inexpensive, convenient resources available in your community.
Suggestions for Overcoming
Barriers to an Active Lifestyle

Weather conditions
• Develop a set of regular activities that are always available regardless
of weather (e.g., indoor cycling, aerobic dance, indoor swimming, stair
climbing, rope skipping, mall walking, dancing, gymnasium games).
Family involvement
• Exercise with your brother or sister when babysitting (e.g., go for a
walk together, play tag or other running games, get an aerobic dance
DVD for kids and exercise together). You can spend time together and
still get your exercise.
• Find ways to be active around your home with others (e.g., shoot
hoops on the driveway, play tennis at a nearby tennis court, go for a
bicycle ride with a friend, play with siblings, do household chores
such as mowing the lawn).
PRINCIPLES
OF EXERCISE
TRAINING
PRINCIPLE OF OVERLOAD
- The Principle of overload states that the body must
workharder than what it is used inorder for it to
adapt
- Inorder to gain strength&muscle mass,muscle need
to be stressed beyond normal daily labels.
- According to the principle of
- overload, a person must work (load) the body in a
higher manner than normal in order to improve
fitness.
PRINCIPLE OF
PROGRRESSION
• Once you body adapts to something is becomes
efficient at doing it. Progression makes what you’re
doing effective.
• As a person’s fitness level improves, he or she will

need to make adjustments to the exercise program
if continued improvements are desired. That
is,what used to be overload may no longer be
sufficient.
PRINCIPLE OF SPECIFICITY
• . The principle of specificity means only those body
parts, muscles or systems involved in a workout will
be the ones to experience training.
• derives from the observation that the adaptation

of the body or change in physical fitness is specific
to the type of training undertaken
PRINCIPLE OF
INDIVIDUALITY
• This principle states that no two persos are the
same and their rate of adaptation to the same
workload differs.
• This principle emphasizes the need to create a

exercise program thatis individual-specific.
PRINCIPLES OF
REVERSIBILITY
• This principle is another way of stating the principle of
disuse.
• This means when your energy systems are not utilized,
they deteriorate to a level that will match your level of
activity.
• It indicates that disuse or inactivity can result I loss of
benefits achieved in overloading.
• This principle states that if an individual stops to exercise,

the body gradually returns to its initial level of fitness.
STEPS IN DESIGNING AN
EFFECTIVE EXERCISE PROGRAM
Just remember the abbreviation
S ~ Specific
M ~ Measurable
A ~ Attainable
R ~ Realistic
T ~ Time
E ~ Exciting
R ~ Recorded
Specific
• What, Why, Who, When, How? you should
a definite direct target objective.
Ex. of Goal
“I will exercise for 30 mins. at least 3 times a week”.
Measurable
• Objectives should be measurable to
truthfully gauge your goal
Ex. of Goal
“I will be able to run for 30 minutes without stopping”.
Attainable/Achievable
• Goal should be stimulating neither too
comfortable nor too difficult.
Ex. of Goal:
“I will finish the 5k fun run within 30 mins. or less”
Realistic
• Goals should be attainable given the resources,
effort, time.
Ex. of Goal:
“I will compete in a 10k event in 6 months”
Time
• Goals must be timely, helpful, and attainable
in a period of time.
Ex. of Goal:
“I will lose at least 5kg in 3 months”
Exciting
• Goal must be motivational and encouraging to level up
and improve.
Ex. of Goal:
“I will learn how to swim and ride the bike so
I can join the triathlon club”.
Recorded
• Evaluate the workout you have done. Its regularity,
moderation, time given, and the process made with the
type of training.
Ex. of Goal:
“I will increase the distance I can run by 10% every 2
weeks”
MEMBERS:
• MANZANO, CLARK KENT
• COLARINA, DIANA
• ETOM, RAYMOND
• GALERA, RAMON
• MOLINA, HAZEL
• OCAYA, JAN FLORENCE
• PANCHO, KARYLL
• ULOB, JOHN VINCENT
• ZARAGOZA, JULYANNAH

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TA TI ON IN P EH 1 1

• 1. MAINTAIN OR EVEN IMPROVE THE EFFICIENT DELIVERY AND

• 2. ENHANCE CELLULAR METABOLISM.

 If you are regularly physically active, you may:

To maintain health and reduce your risk

• As a person’s fitness level improves, he or she will

• derives from the observation that the adaptation

• This principle emphasizes the need to create a

• This principle states that if an individual stops to exercise,

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