Physical Education 1 3.

The Aerobic Energy System

- make use of the oxygen with glucose,
H.O.P.E – Health-Optimizing Physical Education
fatty acids, and even amino acids to
- Term used when the physical education produce energy
curriculum was designed in order to address aspects that - large quantities of ATP are produced
will enhance and help improve public health goals. - (example) jogging, cycling, swimming

Energy comes from...:

1. Carbohydrates  Aerobic – with air
- are sugar molecules.  Anaerobic – without air
Glycogen – used as fuel by the body when it’s broken down HEALTH BEHAVIORS
as glucose.
1. Eating Behavior
2. Fat - we should eat healthy foods and drink our
- stored under our skin or adipose tissue. vitamins in order to be healthy.
- serves as insulation for the body to - caloric daily requirement of a teenager is
prevent heat loss. 2200 calories a day
- when it’s broken down into two types of 2. Sleep
molecules—glycerol and fatty acids. - rest, sleep, and relaxation are important
3. Protein in maintaining one’s health as well
- one of the fundamental building blocks - 8 hours of sleep is needed by an
- used for the repair and growth of body individual
tissue. 3. Stress Management
- stress is experience when demands are
THE ATP CYCLE placed on someone who finds it hard to
Adenosine Triphosphate comply with these demands
- a substance produced when carbohydrates, fats - Post-Traumatic Stress  stress caused by
and proteins are broken down an unnaturally traumatic experience.
- energy fuel of the body for all its functions such as - Chronic Stress  occurs when someone
the manufacture and repair of tissue, production experience repeated and continuing
of hormones, digestion, and transmission of nerve demands.
impulses, among others. Health Risk Factors – High Blood Pressure, Family History,
ADP (Adenosine Diphosphate) Cigarette Smoking etc.

- result of losing a phosphate Physical Activity Performance – directly related to eating

- is resynthesized back to ATP by gaining back a Behaviors, Sleep, Relaxation, Stress Management, and
Phosphate in a couple reaction  it is this cycle Health risk Factors
which produces energy for the body.
- Proper eating behaviors affect one’s physical
ENERGY SYSTEMS performance levels as nutrition affects energy
systems directly
1. The Phosphocreatine Energy System
- used for instantaneous activity lasting Health Risk Factors – these are family history, cigarette
several seconds. smoking, hypertension (or high blood pressure) and many
- (example) dashing away from a mad dog more

This energy system backs up ATP immediately, as it rapidly Physical Activity Performance – directly related to eating
synthesizes ADP back to ATP behaviors, sleep, relaxation, stress management, and
health risk factors.
ATP have to reply on other sources such as glycogen and
fat. Proper Eating Behaviors affect one’s physical performance
2. The Lactic Acid Energy System levels as nutrition affects energy systems directly.
- when glycogen is used without oxygen to
Health Behaviors – behaviors that affect health come from
produce ATP.
good eating habits getting enough sleep and the ability to
- quick bursts of high intensity activity
manage stress.
Pyruvate – glycogen stored in small amounts and broken
down to a substance.
TYPES OF EATING:
Lactic Acid – ATP leaving a by-product
Fuel Eating – carefully selecting food that will be beneficial 4. Insufficient time to prepare – prepare your own
to an individual healthy food by choosing the right proportion of
fresh and healthy ingredients
Emotional Eating – transforms eating as a form of outlet to
relieve stress and negative emotion due to life events How to set FITT goals based on training principles to
achieve and/or maintain HRF:
Social Eating – impel a person to overeat as parties usually
extend for hours since food that are served is more - Takes time and patience
appetizing than regular meals - Performance will be improved, and physiological
changes will occur as well
HEALTH-RELATED FITNESS
Overload Principle – relies on the premise that to improve,
1. Body Composition
the muscle must produce work at a level that is higher than
2. Muscular Endurance
its regular workload
3. Cardiorespiratory Endurance
4. Muscular Strength FITT
5. Flexibility
 Frequency – refers how often the exercise is done
 Intensity – how hard the activity or exercise is
1) Body Composition  Time – how long the exercise will take
- “body fat percent”  Type – kind of activity or exercise to engage in
- ratio between lean body mass and fat body mass.
Progression Principle – as the body adapts to the initial
In traditional method, measuring body fat is through overload, overload must be adjusted or increased gradually
skinfold measurements using a caliper.
Recovery Principle – an athlete needs rest and
2) Muscular Endurance recuperation for the body to adjust
- measure Muscular Strength.
- the ability of the muscles to perform continuous Reversibility Principle
without fatiguing - all exercise will be lost if one does not continue
3) Cardiorespiratory Endurance or Cardiovascular the exercise
Endurance - Muscular atrophy – shrinking of muscles will occur
- tested indirectly using estimation Specificity Principle – each form of activity would produce
- The ability of the heart and lungs to work together different results
to provide the needed oxygen and the fuel to the
body during sustained workloads Variation Principle – adaption can be maximized by varying
- (example) YMCA submaximal Bicycle Test physical activity
4) Muscular Strength
Individualization Principle
- greatest amount of force that can be generated
- no two people are truly alike
form a single maximal effort
- some training or exercise programs are tailor-
- can be tested by using weights
made for specific individuals
- (example) 1RM (1 repetition maximum)
5) Flexibility Maintenance Principle – exercise must be regular to stay fit
- the range of motion of a joint. and healthy
- The ability of each joint to move through the
available range of motion for a specific joint
- can be measured through Sit and Reach Test

Barriers to Physical Activity Participation:

1. Previous Injuries – impair students’ movement

2. A bit pricy – expenses are involved
3. Schedule – priorities may also impede a student
from participating in activities

Barriers to One’s Proper Diet:

1. Lack of self-discipline – cannot control the urge to

eat unhealthy food
2. Limited budget – cheaper priced option
3. Limited options – eating what is sold regularly
HEART RATE
 - indicator of level of participation in physical OBSERVE PERSONAL SAFETY PROTOCOL
activity
- the maximum number of times the heart contracts  Dehydration
in one minute - loss of fluids
- occurs in exercise through sweat, breath, and
Maximum Heart Rate = (maxHR) urine
- result to loss of coordination and of fatigue
Prediction Equation – easy formula to determine your
 Overexertion – form of any exercise greater than
maximum heart rate, based on your age
the capacity of an individual to handle
Prediction Equation: - Training might be too frequent, intensity might be
too hard, and time might be too long
ADJUSTED MAXHR FORMULA = 220 – your age  Hypothermia – training in a cold environment
- Shivering and being cold at the extremities
Maximal Stress Test (VO2 max)
 Hyperthermia – losing too much water and
- more accurate measure of heart rate
heating up because of exercise
- makes use of a treadmill or exercise bike
- Heat cramps, Heat Exhaustion, And Heat Stroke
Rate of Perceived Exertion (RPE) – measure exercise
intensity and can be combined with the prediction equation

RPE Approximate level of exertion

1 10%  no exertion
2 20%  very very weak
3 30%  very weak
4 40%  weak
5 50%  moderate
6 60%  somewhat strong
7 70%  strong
8 80%  very strong
9 90%  very very strong
10 100%  maximal exertion

Calibration of the RPE – 15 seconds multiply by 4 -- or -- 30

seconds multiply by 2 (depends on how long)

ZONE TRAINING

 Moderate Aerobic Zone – minimum 50% maxHR

59% sedentary people who want to improve their
fitness

 Weight Management Zone – 60% to 70% maxHR

- Fat is burned using moderate intensity that can be

prolonged
 The Aerobic Fitness Zone – 70% to 80% maxHR
- Active people who have already undergone
physical activity using the lower zones
 The Peak Aerobic Fitness Zone – 80% to 90%
maxHR
- Suggested Elite athletes who have already
progressed to handle this level of zone training