ACTIVE FOR
LIFE
What is Physical
Activity?
physical activity is defined as any bodily movement
produced by skeletal muscles that require energy
expenditure – including activities undertaken while
working, playing, carrying out household chores,
traveling, and engaging in recreational pursuits.
Physical activity simply means any movement of the
body that uses energy.
WHAT IS HEALTHRELATED FITNESS
OR HRF?
Health-related Fitness involves physical activities
to improve physical health, prevent diseases,
promote better sleep, normalize your weight, and
maintain a healthy well-being.
FIVE HRF COMPONENTS
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1. Cardiovascular endurance – the ability of the circulatory system
like the heart, lungs, and blood vessels to supply oxygen to working
muscles during exercise over a longer period of time.
2. Muscular strength – refers to the strength or power of one’s muscle.
3. Muscular endurance – refers to the ability of muscles to endure
prolonged action or exercise.
4. Flexibility – the ability of the muscles to perform a wide range of
motions or exercises without injury.
5. Body composition – the relative percentage of body fat compared
with lean body mass. It is used to describe the percentages of fat, bone,
and muscle in the human body.
WHAT IS HEALTH-RELATED
FITNESS TEST OR
PHYSICAL FITNESS TEST?
Health-related fitness test or physical fitness test is
a set of procedures that helps evaluate or assess
your health and physical status. It consists of
different exercises.
PHYSICAL FITNESS TEST GOALS
TO DETERMINE
THE LEVEL OF
FITNESS
TO IDENTIFY
STRENGTHS
AND AREAS
FOR
DEVELOPMENT
OR
IMPROVEMENT.
TO IDENTIFY
BASES FOR
PHYSICAL
ACTIVITIES.
TO MOTIVATE AND GUIDE
STUDENTS IN CHOOSING
SPORTS ACTIVITIES THEY
WOULD LIKE TO
PARTICIPATE.
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Self-Assessment Activities for Health-Related
Fitness
Self-Assessment Activities for Health-Related
Fitness
Self-Assessment Activities for Health-Related
Fitness
Self-Assessment Activities for Health-Related
Fitness
Self-Assessment Activities for Health-Related
Fitness
HOW TO START AND END
THE WORKOUT?
Warm-Up
Think about warming up your muscles before the workout or
exercise. It increases the temperature and flexibility of your muscles
and allows you to be healthier and more productive during your
workout. It also prevents injuries by loosening your joints and
improving blood flow to your muscles. A warm-up before moderate
physical activity or vigorous physical activity allows for a gradual rise
in heart rate and breathing at the start of the activity.
HOW TO START AND END
THE WORKOUT?
Cool Down
At the end of a workout, it is important to do the cooling down.
After physical activity, your heart begins to beat faster than average.
Your body temperature becomes higher and your blood vessels are
dilated. So, when you stop too soon you could feel sick. Cooling
down also helps regulate the blood flow which is especially
important for people who undertake endurance activity.
MODERATE TO VIGOROUS
INTENSITY PHYSICAL
ACTIVITIES
Moderate-intensity physical activities are those that get you going
quickly enough or hard enough to burn three to six times as much
energy per minute as you do when you sit silently or exercise that
clock at 3 to 6 METs.
Vigorous intensity physical activities are those with more than 6
METs. In order to complete the activities, intense activities need the
maximum amount of oxygen consumption.
“MET” is another name for metabolic equivalent, a
measure of exercise intensity based on oxygen
consumption. More specifically, a single MET is defined as
the amount of oxygen a person consumes (or the energy
expended) per unit of body weight during 1 minute of rest.
It is equal to about 3.5 milliliters (ml) of oxygen
consumption per kilogram (kg) of body weight per
minute, or 1 kilocalorie (kcal) per kg of body weight per
hour. (Smith 2006)
1. Apical site – is by placing the heel of the hand over the left side of
the chest.
2. Carotid pulse site – is taken from the carotid artery just beside the
larynx using light pressure from the tips of the pointer and middle
fingers. Avoid checking both carotid arteries at the same time.
3. Radial pulse site – is taken by applying light pressure using the tips
of the pointer and middle fingers from the radial artery at the wrist, in
line with the thumb.
4. Temporal pulse site –is taken by applying light pressure using the
tips of the pointer and middle fingers from the left or right temple.
GUIDELINES FOR
AEROBIC EXERCISE
(F.I.T.T. PRINCIPLES)
Frequency:
In exercise, it is the number of times in a
week that you do the training activities.
Beginners may exercise at least three days a week for the first few
weeks, with not more than two days of rest between the sessions.
Afterward, we can gradually increase the frequency of exercise to five
days a week.
Intensity: How hard will you exercise?
The intensity may vary between light,
moderate, and vigorous activities.
Time: How many minutes will you dedicate to an
activity or exercise? At first, you can do at least 20 minutes per
session and gradually increase to 60 minutes. The more time
you spend doing the physical activity, the more calories you
burn.
Type: It refers to the kind of physical activity
you will do. The most important thing is to
choose something fun!
Type
These activities include:
• active hobbies
• family activities
• individual/dual sports (badminton, table tennis, etc.)
• recreational activities (camping, swimming, etc.)
• team sports (basketball, volleyball, etc.)
Here are some conditions related to physical
activity:
Dehydration
Overexertion or Overtraining
Hyperthermia
Hypothermia
Dehydration
It occurs when water intake is less than water loss. It is usually through perspiration or
sweating, urination, or evaporation. The body regulates its temperature during
participation in physical activities, depending on the intensity of the activity. More
often during moderate to vigorous activities, the body is perspiring and sweating, and
you get thirsty.
Signs and symptoms:
• Decreased
urine output
• Dry mouth
• Eyes stop making tears
• Heart palpitations
• Lightheadedness
• Muscle cramps
• Nausea and vomiting
• Sweating may stop
• Weakness
Overexertion or Overtraining:
It occurs when you push yourself beyond your physical limits which may
be a loss of performance ability and most often result in injuries.
Here is a list of some of the injuries that overexertion may cause:
• Dehydration
• Heat Exhaustion
• Joint Dislocations
• Muscle sprains, strains, and tears
• Stress Fractures
Hyperthermia:
It is affected by exercising in a very humid environment
that may lead to increased body temperature. In humans,
core body temperature ranges from 35.5°C to 37.5°C
during the day. In contrast, people with some level of
hyperthermia have a body temperature of more than
38°C.
Hypothermia:
It is characterized by uncontrollable shivering, loss of
coordination, and mental confusion through excessively
low body temperature.
Etiquette is a set of rules for politeness and discipline
that helps to make a physical activity successful. It is a way to
avoid incidents such as fighting, cheating, lying, and other
unpleasant incidents.
Here are the venues with their commonly expected etiquette.
Gym or weights area
✓ Do not drop weights.
✓ Lower the volume of music or wear earphones.
✓ Minimize grunting and refrain from yelling.
✓ Return equipment to its proper place.
✓ Share the equipment with others by taking turns using it.
✓ Wear appropriate clothes including footwear.
Here are the venues with their commonly expected etiquette.
Playing court or field
✓ Wipe off drinks and sweat off equipment and floor.
✓ Clear the floor from wet spots caused by drinks or sweat.
✓ Always keep the area clean.
Here are the different resources for accidents or emergencies:
First Aid Kit
According to Wikipedia, first aid is defined as the first and immediate
assistance given to any person suffering from either a minor or
serious illness or injury, with care provided to preserve life, prevent
the condition from worsening, or to promote recovery. While the first
aid kit is a collection of supplies and equipment that is used to give
medical treatment.
The usual supplies in the first aid kit are the following:
✓ adhesive bandage
✓ athletic tape
✓ cotton
✓ forceps
✓ gauze
✓ gloves
✓ iodine
✓ penlight
✓ rubbing alcohol
✓ scissors
✓ swabs
✓ tongue depressor
✓ triangular bandage
✓ wound dressings
Other equipment:
✓ blankets
✓ poles
✓ sets of splints
✓ short board/Kendrick’s extrication device
✓ spine board
✓ wheelchair
PERFORMANCE TASK:
Directions: Organize a DANCE EXERCISE with
your group mates. Choose an area for the said
event and observe proper etiquette and safety and
health protocol all the time. Take a video while
doing it (3-5 minutes only) and send it to your
teacher through
E-mail: frondakristineanne@gmail.com
or Messenger : Kristine Anne Fronda-Soriano
Deadline : January 24, 2023 (Tuesday)