PEH MODULE 1 Physical Activity - activities done by the skeletal

muscles that utilize energy

Physical fitness - a combination of health fitness
Classification of Physical Activities:
and body fitness
1. Occupational – These are the activities you
a. Health fitness refers to your body’s ability
do at your work place. Lifting computers
to fight off diseases.
and books, going your friend’s desk or
b. Body fitness refers to the ability to do
preparing lunch at the pantry.
strenuous physical or sports activities
2. Domestic – These are the activities you do
without getting tired easily.
at home. Washing clothes and dishes,
Health Related Fitness - associated with disease gardening, carpentry, baking or cleaning the
prevention and functional health house.
3. Transportation – These are the activities
Health Related Fitness Components: that involve travelling. Riding a jeepney,
tricycle, motorcycle, or bikes.
1. Body Composition – The combination of
4. Leisure Time – These are the activities you
all the tissues that make up the body such
do during recreational activities. Playing,
as bones, muscles, organs and body fat.
swimming, hiking or craft making.
2. Cardiovascular Endurance – The ability of
the heart, lungs, blood vessels, and blood to Exercise - planned, structured, repetitive bodily
work efficiently and to supply the body with movements that someone engages in for the
oxygen. purpose of improving or maintaining physical
3. Flexibility – The ability to use your joints fitness or health
fully through a wide range of motion.
4. Muscular Endurance – The ability to use TYPES OF ACTIVITIES
muscles for a long period of time without
Aerobic
tiring.
5. Muscular Strength – The ability of the Aerobic activities, also called endurance activities,
muscles to lift a heavy weight or exert a lot are physical activities in which people move their
of force one time. large muscles in a rhythmic manner for a sustained
period.
Skills Related Fitness Components:
Muscle-Strengthening Activity
1. Agility – The ability to change body
positions quickly and keep the body under This kind of activity, which includes resistance
control when moving. training and lifting weights, causes the body’s
2. Balance – The ability to keep the body in a muscles to work or hold against an applied force or
steady position while standing and moving. weight.
3. Coordination – The ability of the body parts
to work together when you perform an Bone-Strengthening Activity
activity.
4. Power – The ability to combine strength This kind of activity (sometimes called weight-
bearing or weight-loading activity) produces a force
with speed while moving.
on the bones that promotes bone growth and
5. Reaction Time – The ability to move
strength.
quickly once a signal to start moving is
received.
6. Speed – The ability to move all or a part of
the body quickly.
BARRIERS TO PHYSICAL ACTIVITIES complex combination of a food's availability, status,
and demand.
1. Lack of time
2. Social Support Environmental Influences
3. Lack of Energy
4. Lack of Motivation The influence of the environment on food habits
5. Fear of Injury derives from a composite of ecological and social
6. Lack of Skill factors. Foods that are commonly and easily grown
7. High Costs and Lack of Facilities within a specific region frequently become a part of
8. Weather Conditions the local cuisine.

Eating Habits - refers to why and how people eat, Political Influences
which foods they eat, and with whom they eat, as Political factors also influence food availability and
well as the ways people obtain, store, use, and
trends. Food laws and trade agreements affect
discard food
what is available within and across countries, and
Individual Preferences - Every individual has also affect food prices. Food labelling laws
unique likes and dislikes concerning foods. These determine what consumers know about the food
preferences develop over time, and are influenced they purchase.
by personal experiences such as encouragement to IMPROVING YOUR EATING HABITS
eat, exposure to a food, family customs and rituals,
advertising, and personal values. REFLECT on all of your specific eating habits, both
bad and good; and, your common triggers for
INFLUENCES ON FOOD CHOICES unhealthy eating.
Cultural Influences
REPLACE your unhealthy eating habits with
A cultural group provides guidelines regarding healthier ones.
acceptable foods, food combinations, eating REINFORCE your new, healthier eating habits.
patterns, and eating behaviours. Compliance with
these guidelines creates a sense of identity and
belonging for the individual.

Social Influences

Members of a social group depend on each other,

share a common culture, and influence each
other's behaviours and values. A person's
membership in particular peer, work, or community
groups impacts food behaviours.

Religious Influences

Religious proscriptions range from a few to many,

from relaxed to highly restrictive. This will affect a
follower's food choices and behaviours.

Economic Influences

Money, values, and consumer skills all affect what

a person purchases. The price of a food, however,
is not an indicator of its nutritional value. Cost is a
PEH MODULE 2 Principle of Reversibility

- development of muscles will happen if

PRINCIPLES OF PHYSICAL ACTIVITY
regular movement and execution are
Overload Principle completed
- if activity ceases, it will be reversed
- pertains to doing “more than normal” for - extended rest periods reduce fitness and
improvement to happen therefore the physiological effects diminish
- it means to boost our fitness, strength, or over time which throws the body back to its
endurance pre-training condition
- workload is extended accordingly
- applying these training principles will cause PART OF AN EXERCISE PROGRAM
long-term adaptations, enable the body to
Exercise Load/Workout Load
figure more efficiently to deal with higher
level of performance - the program activity that would stimulate
beneficial adaptation when performed
Can be achieved by FITT:
regularly
Frequency: Increasing the number of times you
Warm-up
train per week
- essential prior to actual workload as it
Intensity: Increasing the problem of the exercise,
prepares the body for more strenuous
for instance, running at 12 km/h rather than 10 or activity
increasing the load you're squatting with. - increases the blood flow to the working
muscles without an abrupt increase in lactic
Time: Increasing the length of your training time for acid accumulation
every session for instance, cycling for 45 minutes - the warmer the body and muscle, the higher
rather than 30. the muscular output
- prepares the heart, muscles, and joints for
Type: Increase the intensity of the training. For the next activity by decreasing joint stiffness
instance, progress from walking to running and increasing the nerve impulses

Principle of Progression Cool-down

- to ensure that the results will still improve - essential after a workout as it permits the
over time, the adapted workload should be pre-exercise heart rate and blood pressure
continually increased for a gradual recovery
- gradual and systematic increase within the - it helps regulate blood flow
workload over a period of time will lead to
improvement in fitness without risk of injury TIME GUIDE FOR EXERCISE PROGRAM

Warm-up - At least 5 to 10 minutes of low to

Principle of Specificity
moderate intensity aerobic exercise or resistance
exercise with lighter weights
- exercising a specific piece or component of
the body primarily develops that part Conditioning - 15 to 60 minutes of aerobic,
- implies that to become better at a selected resistance, neuromuscular, and/or sport activities
exercise or skill, you need to perform that Cool-down - At least 5 to 10 minutes of low to
exercise or skill moderate intensity aerobic exercise or resistance
- for example, a cyclist should be trained in exercise with lighter weights
cycling and a runner should be trained in Stretching - At least 10 minutes of stretching
running exercises performed after the warm up or cool-
down phase
PEH MODULE 3 III. Bone strengthening exercise

- any weight-bearing activity that produces a

Aerobic Exercise
force on the bone
- any physical activity that makes you sweat, - usually produced by impact with the ground
causes you to breathe harder, and gets your - include jumping, walking, jogging, and
heart beating faster compared to when you weight lifting exercises
are at rest
IV. Muscular endurance
- regularly strengthens your heart and lungs
and trains your cardiovascular system to - how many times you can lift a certain
manage and deliver oxygen more quickly amount of weight
and efficiently throughout your body
Sub-groups:
FOUR TECHNIQUES IN GETTING THE HEART
BEAT PER MINUTE a. Resistance Training
- strength exercises, such as weight lifting,
Apical site – is taken at the apex of the heart and push-ups and crunches, work your muscles
can sometimes be felt very clearly by placing the by using resistance (like a dumbbell or your
heel of the hand over the left side of the chest own body
- increases lean muscle mass, which is
Carotid pulse site – is taken from the carotid
particularly important for weight loss,
artery just beside the larynx using light pressure
because lean muscle burns more calories
from the tips of the pointer and middle fingers
than other types of tissue
Radial pulse site – is taken from the radial artery b. Circuit training
at the wrist, in line with the thumb, using tips of the - It is when you alternate between several
pointer and middle fingers exercises (usually five to 10) that target
different muscle groups.
Temporal pulse site – can be obtained from the
left or right temple with light pressure from the tips V. Flexibility exercises
of the pointer and middle fingers
- stretch your muscles and may improve your
range of motion at your joints
- can improve your flexibility and reduce your
TYPES OF EXERCISE risk of injury during sports and other
activities
I. Aerobic fitness
- usually done in warm-up exercise
- is the ability of the body’s cardiovascular
VI. Static Stretching
system to supply energy during continuous
physical activities such as biking and - most often recommended for general fitness
running - should be performed with warm muscles,
- walking at a brisk pace, swimming, jogging, such as after a warm-up or at the end of a
dancing workout
II. Muscular strength Two forms of Static Stretching:

- is the ability of the muscles to exert a force a. Active Static

during an activity such as lifting weights - form of stretching used in yoga and martial
- involve using your muscles to work against arts
a resistance such as your body weight, - your arms are extended as your back,
elastic bands or weights chest, and shoulders are stretched
 - the muscles of the arms and shoulders are PEH MODULE 4
the agonist muscles that allow you to hold
this stretch Fitness - a condition in which an individual has
sufficient energy to avoid fatigue and enjoy life

Skill- or performance-related fitness - involves

skills that will enhance one’s performance in
athletic or sports events

Six Skill-Related Fitness Components:

1. Agility - the ability to change and control the

direction and position of the body while maintaining
b. Passive Static a constant, rapid motion
- you hold the limb to perform the stretch
For example: changing directions to hit a tennis ball
without any assistance such as a bar or
bands 2. Balance - the ability to control or stabilize the
body when a person is standing still or moving

For example: skateboarding

3. Coordination - the ability to use the senses

together with body parts during movement

For example: dribbling a basketball

Using hands and eyes together is called hand-eye

VII. Dynamic Stretching coordination.

- stretching with movement 4. Speed - the ability to move your body or parts of
- the body transitions gradually into a position your body swiftly
and this movement is repeated as you
For example: a basketball player making a fast
increase your reach and range of motion
break to perform a lay- up, a tennis player moving
forward to get to a drop shot, a football player out
running the defense to receive a pass

5. Power - the ability to move the body parts swiftly

while applying the maximum force of the muscles; It
is a combination of both speed and muscular
strength.

For example: punching in boxing and kicking for

taekwondo

6. Reaction Time - the ability to reach or respond

quickly to what you hear, see, or feel

For example, an athlete quickly runs when he hears

the starting gun, or stealing a base in baseball