VMA GLOBAL COLLEGE AND TRAINING CENTERS, INC.

High School Department

Physical Education and Health

Everyone wants to be fit and healthy. There are over a hundred researches that show how to achieve fitness and wellness --- the
clear solution is to MOVE MORE & EAT WELL.

What programs are being implemented by the national and international institutions to encourage Filipinos to reduce physical
inactivity?

- Health agencies such as the Department of Health (DOH) and the World Health Organization (WHO) have implemented
strategies that promote an active lifestyle in the past decade. Physical activity programs like;
1. HATAW
2. E-di Exercise
3. Mag-HL Tayo
4. Go4Health

These programs aim to decrease the prevalence of sedentary lifestyle because studies show that physical inactivity is a
significant risk factor for several non-communicable diseases.

- In spite of these strategies, there is still a rise in death due to non-communicable diseases caused by physical inactivity
- Non-communicable diseases such as heart disease, vascular disease, and cancer have replaced tuberculosis and
pneumonia.
- Many of these deaths could have been prevented if people were able to perform moderate physical activities for 30
minutes for most days of the week.

P H Y S I C AL AC T I V I T Y AN D E X E R C I S E

What is the recommended level or amount of physical activity to maintain good health?

- The general idea of health promotion strategies is to encourage Filipinos to MOVE more. It is recommended that teenagers
engage in physical activity for at least 60 minutes every day.

Physical Activity/Physical Activities

- Involves any bodily movement caused by muscular contraction that result in the expenditure of energy. It is usually
classified according to its purpose such as occupational, transport-related, household, and recreational.
- any bodily activity that enhances or maintains physical fitness, health, and wellness

Many people believe that one should engage in sports and exercise to be active, which is a MISCONCEPTION.

In fact, sports and exercise are just part of the activities that can be classified under recreational physical activity.

Exercise
- is a planned program of physical activities usually designed to improve physical fitness with the purpose of increasing
physical fitness.
While physical activity is different from exercise, research shows that both physical activity and exercise can improve one’s well-
being. It should be noted that the protection conferred by being FIT is higher than being Physically Active.

T H E C ONC E P T OF F I T NE S S
FITNESS

- General state of good health, usually as a result of exercise and nutrition.

- A major goal of physical education

PHYSICAL FITNESS –

- is a condition that allows the body to effectively cope with the demands of daily activities and still the energy to enjoy other
active leisure activities.

- is the ability to perform one’s daily tasks efficiently without undue fatigue but with extra “reserve” in case of emergency
(Andin, 1988)
- a state of good health and well-being

COMPONENTS OF PHYSICAL FITNESS

A. Health- related physical fitness (HRPF) consist of specific components that have a relationship with good health, or lower risk of
illness.

HRPF includes body composition, cardiovascular endurance, flexibility, muscular endurance and muscle strength.

B. Skill-related physical fitness (SRPF) pertains to components related with learning-motor skills quickly and ability to achieve high
level of performance in sports.

SPRF includes: agility, balance, coordination, power, reaction time and speed.

C. Physiological Fitness relates to biological systems that are influenced by one's level of habitual physical activity.
Physiological fitness includes: Metabollic Fitness (MetF), Morphological Fitness (MorF), and bone integrity (BI).

Specific components of physical fitness are:

Organic Vigor – refers to the soundness of the heart and the lungs which contributes to the ability to resist disease

Endurance – is the ability to sustain long continued contraction where a number of muscle groups are used: the capacity to bear or
last long in a certain task without undue fatigue.
Strength – is the capacity to sustain the application of force without yielding or breaking; the ability of the muscles to exert effort
against a resistance.
Power – refers to the ability of the muscles to release maximum force in the shortest period of time.
Flexibility – is a quality of plasticity which gives the ability to do a wide range of movement.
Agility – is the ability of the individual to change direction or position in space with quickness and lightness of movement.
Balance – is the ability to control organic equipment neuro-muscularly; a state of equilibrium
Speed – is the ability to make successive movements of the same kind in the shortest period of time.

What types of exercises can be performed to derive these health benefits?

1. AEROBIC ACTIVITIES - (also known as cardio) is physical exercise of low to high intensity that depends primarily on the
aerobic energy- generating process. Aerobic literally means “ relating to, involving, or requiring free oxygen and refers to
the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism, light to moderate intensity
activities that are sufficiently supported by aerobic can be performed for extended periods of time.

Aerobic exercises involve large muscle groups (e.g. thighs) that perform rhythmic and continuous movement for a
prolonged period of time in order to improve aerobic capacity.

Moves your large muscles- such as those in your arms and legs. Aerobic activities make your heart beat faster than usual.
Regular aerobic activity strengthens your heart and lungs.

EXAMPLES:

• Running
• Brisk walking
• Jogging
• Basketball
• Swimming
• Dancing
 • Cycling
• Walking
• Spinning
• Cardio Machines
• Hiking, Aerobic classes
• Cross country skiing
• Kickboxing
• Elliptical, etc.

2. MUSCLE AND BONE STRENGTHENING ACTIVITIES – are activities that utilizes external resistance (ex. machines, dumbbells,
cables, tubing) or your body weight (push-ups and lunges) for 8 – 12 repetitions and improve your muscle and bone
strength.

Strength Training improves the stabilization of the body’s core, increases lean, body mass and general performance and
can also be use to develop muscle size and power.

Muscle- Strengthening- improves strength, power, and endurance of muscles.

Bone- Strengthening-helps your bones grow and keeps them strong. When your feet or arms support your body's weight,
and your muscles push against your bones, these are bones- strengthening activities, hopping.

EXAMPLES:

• Push-ups,
• Pull-ups
• Curl-ups
• Crunches
• Lunges
• Bench Press
• Squatting
• Tug-of-war
• Planking
• Pumping
• Arm Wrestling
• Sit - ups, etc.

PRE-SCREENING EXERCISE
a) Has your doctor ever said that you have a heart condition and that you should only do physical activity as part of their
recommendation?
b) Do you feel pain in your chest when you do physical activity?
c) In the past month, have you had chest pain when you were not doing physical activity?
d) Do you lose your balance because of dizziness or do you ever lose consciousness?
e) Do you have bone or joint problem (for example back, knee, or hip) that could be made worse by a change in your physical
activity?
f) Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
g) Do you know of any other reason why you should not do physical activity?

ETIQUETTE AND SAFETY REMINDERS

1. WEAR THE- KNOW RIGHT ATTIRE
2. USE THE APPROPRIATE EQUIPMENT
3. WARM-UP BEFORE THE WORKOUT
4. COOL DOWN AFTER WORKOUT
5. STAY HYDRATED
6. BREATHE THROUGHOUT THE EXERCISE
7. LISTEN TO YOUR BODY- KNOW WHEN TO KEEP PUSHING YOURSELF AND WHEN TO STOP.

WORK-OUT PROPER ACTIVITY

KICK DOWNS (MS)
MODIFIED PUSH-UPS (MS)
FROGGERS (A, BS)
SIDE LUNGE (MS)
2 FEET FORWARD/BACKWARDS HOPS IN PLACE (A, BS)
PLANK (MS)
SQUATS (MS)
ABDOMINAL CURLS (MS)
OPPOSITE ARM/LEG EXTENSION (MS)
2 FEET LATERAL HOPS IN PLACE (A, BS)
MODIFIED TRICEP PUSH-UPS (MS)
ALTERNATING STEP BACK LUNGES (MS)
JUMPING JACKS (A, BS)
ABDOMINAL CURLS (MS)
MODIFIED PUSH-UPS (MS)
MODIFIED PLANK (MS)
BURPEES (A, BS)
SQUAT HOLD (MS)
SHOULDER PRESS (MS)

F I T T P R I NCI P L E
The FITT Principle is an acronym for Frequency, Intensity, Time, and Type. These are the key factors in designing an exercise program
that will address the current fitness level, provide means to overload the body and trigger positive adaptations. These variables can
be modified occasionally to consistently challenge the body to become stronger. It is important to remember that increasing the
workload should be done one variable at a time to prevent chronic injuries or overtraining.

FR E QUE N CY
- The frequency of an exercise program depends on the current fitness level and the type of activity performed. It is
important to provide rest days to allow the body to recover. Consequently, beginners should exercise less frequently as
compared to athletes. As the fitness level increases, the individual can increase the number of sessions gradually.

IN T E N S I T Y
- The intensity of an exercise, refers to the difficulty level of the workout. It is important to see a workload that is more
challenging than what one is used to. This factor is affected by the current fitness level and the time allotted to an exercise
session.

TI M E
- The time or duration of an exercise session is influenced by the intensity and the type of activity performed. An exercise
that is performed at a high intensity cannot be sustained for a long period. Furthermore, a stretching program usually takes
a shorter period to complete as compared to a resistance training program.

TY P E
- The type of activity is influenced by the fitness goal and the current fitness level. The program

To assess your monthly physical engagement (Light, Moderate, and Vigorous Physical Activity by applying FITT PRINCIPLE.

a. FREQUENCY: How often do you engage in such activity/ies?

b. INTENSITY: How hard/ intense do you exercise?
c. TIME: How long do you engage in the activity/ies?
d. TYPE:What physical activity/ies do you engage yourself in?

FRQUENCY (F) INTENSITY (I) TIME (T) TYPE (T)

Daily, x times a week Light, Moderate, X minutes Zumba
Vigorous
1 60 minutes

Vigorous

INTERVAL TRAINING

1. During your free time, outside school, try interval training. Interval training is when you vary your speeds and intensity throughout
a shorter run.

Sample interval training schedule:

A. 5 minutes of warm-up, light walking, to jog then stretch

B. 30 seconds of increase pace (70% of maximum effort)…2 minutes of decrease pace
C. 30 seconds of increase pace (75% of maximum effort)…2 minutes of decrease pace
D. 30 seconds of increase pace (80% of maximum effort)…2 minutes of decrease pace