PRE-TEST

1. What is total fitness?

2. Why is it important to practice proper etiquette in the
use of facilities?
3. Name at least two safety practices in the use of
facilities
4. Why are warming up and stretching exercises
important for an exercise activity?
5. Explain Aerobic and Anaerobic exercise.
Health- Optimizing
Physical Education
(H.O.P.E)
 Physical Education
• Instruction in the development and careof
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.
Proper Etiquette and safety in the use
of facilities and equipment
1. Take care in using facilities and equipment
2. Only use equipment that you already known
how to use.
3. Be alert and aware the training area
4. In performing exercises and movement in
general, practice good form first.
5. Bring back all equipment in place after use
6. Do not hug the equipment
7.Return the equipment properly, or leavethe
venue clean
8.check yourself- practice proper hygieneand
clean
9.move on the double, do not loiter around the
venue or hang on the equipment doingnothing
10. Remember to be nice, as a general rule.
 Optimization of Energy System

Energy comes from what we eat which are inthe

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 broken
down a glucose
2.Fat – it serves as insulation for thebody to
prevent heat loss.
3.Protein - used for the repair and growth of body
tissue
Health Behaviors, Health Risks factors,
and Physical Activity ( PA)
Health Behaviors:
1. Eating Behavior- proper nutrition, choiceof
food
2. Sleep- rest, sleep and relax
3. Stress management
4. Post –traumatic stress- caused by an
unnaturally traumatic experiences, leading to
the disruption of a person’s ability to cope
and function effectively.
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 assesshealth-related
Fitness ( HRF) status?

1. Body composition ( Body Fat Percent)- refers

to the ratio between lean body mass and fat
body mass.
2. Muscular endurance- measures muscular
strength
3. Cardio-respiratory endurance- response to
submaximal workload heart rate, estimate
maximal oxygen uptake,
 4. Muscular strength- refers to the greatest
amount of force thatcan be generated from a
single maximal effort.( using of weights)
5. Flexibility- 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 premise
that to improve, the muscles must produce
work at a level that is higher than its regular
workload.
Frequency-refers to how often theexercise is done.
Intensity- refers how hard the activity or exercise is.
Time- refers to duration or how long theexercise will
take.
Type- refers to a kind of activity orexercise.
2. Progressive principle - means the body adapts
to the initial over load, the overload must be
adjusted and increase gradually.
3. Recovery principle - adaptation to physical
activity occurs 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. Specificity principle - state that each form
of the activity would produce different result.
6.Variation principle-
7.Individualization principle-
8.Maintenance principle
 How to observe personal safety
protocol
1. Dehydration- loss of fluid occur inexercise
through sweat, breath and urine.
2. Overexertion- form of any exercise greater
than the capacity of a individual to handle.
3. Hypothermia- training in a cold environment
, condition of lowcore body temperature.
4. Hyperthermia- heat illness- is a product of
loosing too much water heating upbecause
of exercises.
 How to Organize Fitness event for a
target health issue or concern

1. Identify a goal, target, or health issueto

address.
2. Do your research
3. Identify a location or venue
4. Build your team
 Designing a personal fitness
plan
1. set a goal
2. Select activities
health-related components of fitness
a. Fun and interest
b. Your current skill and fitness level
c. Time and convenience
d. Cost
e. Special health need.
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 yourprogress
7. Make a commitment