Physical EducationInstruction in the development and care of

the body ranging from simple calisthenics

exercises to a course of study providing

training in hygiene, gymnastics and the

performance and management of athletic

games.

how to use.general, practice good form first.

5. Bring back all equipment in place after use

6. Do not hug the equipmentof facilities and equipmentProper Etiquette and safety in the use1. Take
care in using facilities and equipment

2. Only use equipment that you already known3. Be alert and aware the training area

4. In performing exercises and movement in

7. Return the equipment properly, or leave theVenue clean

8. check yourself- practice proper hygiene and

Clean

9. move on the double, do not loiter around the

venue or hang on the equipment doing nothing

10. Remember to be nice, as a general rule.

Optimization of Energy SystemEnergy comes from what we eat which are in the

form of:

1. Carbohydrates- our muscles live and store

carbohydrate in what is known as GlycOgen.

- is used as fuel by the body when it is broken3. Protein- used for the repair and growth of bodydown a
glucose

2.Fat -it serves as insulation for the body to

prevent heat loss.tissue2

food

Sleunnaturally traumatic experiences, leading to

the disruption of a person's ability to cope

and function effectively.Health Behaviors, Health Risks factors,and Physical Activity ( PA)Health
Behaviors:

1. Eating Behavior-proper nutrition, choice ofp- rest, sleep and relax3. Stress management4. Post-
traumatic stress-caused by an

Chronic stress-occurs someone experiences

repeated and continuing demands that inhibit

the person's function.

Health Risk factors:

1. Family history

2. cigarette smoking

3. hypertension ( high blood)

4. hypercholesterolemia ( high cholesterol count)

5. impaired fasting glucose levels (high blood sugar)6. obesity

7.sedentary lifestyle ( Physical inactivity)

Physical Activity Performance-Directly related to eating behaviors, rest, sleep,

and relaxation, stress management, and health

risk factors.

How to Self assess health-relatedFitness (HRF) status?

1. Body composition ( Body Fat Percent)- refersto the ratio between lean body mass and fat

2. Muscular endurance- measures muscular

3. Cardio-respiratory endurance- response tobody mass.

strength

submaximal workload heart rate, estimatemaximal oxygen uptake,

4. Muscular strength-refers to the greatest

amount of force that can be generated from a

single maximal effort.( using of weights)

5. lexibility-refers to the range of motion of a

joint.

How to set FITT goals based on training

principles to achieve and/or maintain HRF.1. OVERLOAD PRINCIPLE-relies on the premisethat to improve,
the muscles must producework at a level that is higher than its regularworkload.

Frequency-refers to how often the exercise is done.

Intensit y- refers how hard the activity or exercise is.

Time- refers to duration or how long the exercise will

take.

Type- refers to a kind of activity or

le-state that each form of the activity2. Progressive rinciple means the body adapts to the initial

over load, the overload must be adjusted and increase

gradually.

3. recovery

gradually and naturally, but time must be allowed for the

regenerate and build.

4. reversibility principle- all gains due to exercise will be lost if

one does not continue exercise.

5.specificit

would produce different result.

6. variation principle-

7. individualization principle-

8. maintenance principlele- adaptation to physical activity oc

How to observe personal safetyprotocol1. Dehydration- loss of fluid occur in exercisethrough sweat,
breath and urine.loosing too much water heating up because

of exercises.3. Hypothermia- training in a cold environment2. Overexertion- form of any exercise greater

than the capacity of a individual to handle., condition of low core body temperature.

4. Hyperthermia- heat illness- is a product of

address.
2. Do your research

3. ldentify a location or venue

4. Build your teamHow to Organize Fitness event for a

target health issue or concern1. Identify a goal, target, or health issue to

3.Set a target each of the activity (FITT)

4.Set a system of mini Goals and rewards

5. Include lifestyle physical activity in your

program

6. Develop tools for monitoring your progress

7. Make a commitment

Physical Activity Log SampleClass:Week of:Activity Description Duration IntensityFelt great today. Had a
good sleExample Jogged after schoolDay 1Day 2Day 3Day 4Day 7TotalsName:Month:LightVigorousDay
5Day 6

3.0 hours6.0 hourswalkingcing ballroomaining shoulders and chestyard workModerate e

VigorousIntensity Level andy Log SampleMar. 2,Activity DescriptionPractice Physical Ac

s activities,ur heart rate and breathing ing shovelling sand. You must participate in a minimum of 80
hours of physical activity. Atms light, moderate, and vi uIer s activities:C.During vigoto

an even higher level where it is difficult to talk. Examples of vigorous

ming, walking briskly, jumping jacks,is fairly easy.yourself breathe, but can still talk. Examples i of mo
include brisk walking, bicycling (less than 15 km/hour), skateb

shooting baskets, and curling.activities include jogging, sw

playing sports that involve r

walking through deep snleast 55 hours need to be at the moderate to vigorous intensity level. Here

is an explanation of the te

a. During light activities, you begin toice your breathing, but talkingb. During moderate activities, your
heart rases and you can hear

is fairly easy.. You must participate in a mmum of 80 hours of physical activity. Atleast 55 hours need to
be at the moderate to vigorous intensity level. Here

is an explanation of the te

a. During light activities, you begin toms light, moderate, and viice your breathing, but talking

b. During moderate activities, your heartand vou can hearyourself breathe, but can still talk. Examples of
moderate activities

include brisk walking, bicycling (less than 15 km/hour), skateb

shooting bs, and curling.

C. During vigous activities, your heart rate and breathing inan even higher level where it is difficult to
talk. Examples of vigorous

ning, walking briskly, jumping jacks,activities include jogging, sw

playing sports that involve r

walking through deep sng shovelling sand

2. The physical ac tis ies that you select must be safe, ethical, and ape programs).ures for all yts 1.1 and
1.2.for your age and experience. They may include school-based and noschool-based physical
activities:ng school) includesport3. You must address safety and risk-management mephysical activities.
You will learn about this in Asa. School-based physical activities (if you are attb. Non-school-based
physical activities include coning), special interest clubs (e.g, karate), and ho

(e.g. jogging, video exphysical education classes, intramural programs, and sport teams.programs (e.g
.hockey teams, fitness clubs, aerobic classes, w

hents, you must participate in physical activity80 hours over 1 semester -approximately 20 hours per
month

» 20 hours per month - approximately 5 hours per week

» 5hours per week 1 hour per day, 5 days per week

So, to meet the course requi

for one hour per day, five days per week. Every day, you should spend

40 minutes doing moderate or vigorous activities to get the 55 hours

required for this course.Time RequirementsYou may think that 80 hours of physical activity is a lot of
time, but c

how it would break down over a four-month period: