Health Optimizing Physical

Education 1

The Healthiest
and Fittest ME
l1
Learning Objectives

01 02 03
The students should be able The students should be able The students should be able
to know the basic concepts to show appreciation on the to perform varied physical
of physical fitness. importance of physical activities to test physical
fitness. fitness.
What kind of physical
activity do you do every
day?
What is Physical
Fitness?
A person who is free from illnesses
and can do physical or sports
activities
and still has an extra energy to do
more activities is considered to be
Physical fitness is a combination of health fitness
and bodyphysically fit fitness
fitness. Health
refers to your body’s ability to fight off diseases.
Body fitness, on the other hand,
refers to the ability to do strenuous physical or
sports activities without getting tired
easily.
Health-Related Skill-Related
Fitness Fitness
This is primarily associated with disease prevention Skill-related fitness is the capacity to
and functional health. perform during games and sports. This
Participating in regular health-related fitness level of physical fitness is needed to be
helps you control your weight, prevents diseases
able to perform the more technical parts
and illness, improves mood, boosts energy, and
ofRelated
Skill a wide Fitness
range of sports.
Components
promotes better sleep
Health Related Fitness Components 1.Agility – The ability to change body positions
1. Body Composition – The combination of all the tissues quickly and keep the body under control when
that make up the body moving.
such as bones, muscles, organs and body fat. 2. Balance – The ability to keep the body in a steady
2. Cardiovascular Endurance – The ability of the heart, position while standing and moving.
lungs, blood vessels, and blood to work efficiently and to
3. Coordination – The ability of the body parts to work
supply the body with oxygen.
together when performing an activity.
3. Flexibility – The ability to use joints fully through a wide
range of motion. 4. Power – The ability to combine strength with speed
4. Muscular Endurance – The ability to use muscles for a while moving.
long period of time without tiring. 5. Reaction Time – The ability to move quickly once a
5. Muscular Strength – The ability of the muscles to lift a signal to start moving is received.
heavy weight or exert a lot of force one time 6. Speed – The ability to move all or a part of the body
PHysical activity

Activities done by the skeletal muscles that utilize

energy are called Physical Activities. Activities
you are doing at home or in school are considered
to be physical activity. It is classified into 4
domains: occupational, domestic, transportation,
and leisure time.
1. Occupational – These are the activities you do at your
workplace (i.e. lifting computers and books, going your friend’s
desk, or preparing lunch at the pantry).
2. Domestic – These are the activities you do at home (i.e.
washing clothes and dishes, gardening, carpentry, baking, or
cleaning the house).
3. Transportation – These are the activities that involve
travelling (i.e. riding a jeepney, tricycle, motorcycle, or bikes).
4. Leisure Time – These are the activities you do during
recreational activities (i.e.
playing, swimming, hiking, or craft making)
exercise

According to a study by Buckworth and

Dishman, is the “planned, structured, repetitive
bodily movements that someone engages in for
the purpose of
improving or maintaining physical fitness or
health.
Aerobic

Aerobic activities, also called endurance

activities, are physical activities in which
people move their large muscles in a
rhythmic manner for a sustained period
Muscle-Strengthening Activity
This kind of activity, which includes
resistance training and lifting weights,
causes the body’s muscles to work or
hold against an applied force or weight

Bone-Strengthening Activity
This kind of activity, sometimes called
weight-bearing or weight-loading
activity, produces a force on the bones
that promotes bone growth and
strength
barriers to Physical Activities
1.. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack
of Facilities
8. Weather Conditions
Eating Habits
The term eating habits (or food habits) refers to why and how people eat, which
foods they eat, and with whom they eat, as well as the ways people obtain, store, use,
and discard food. Individual, social, cultural, religious, economic, environmental,
and political factors all influence people's eating habits.
Influences on Food Choices
Individual Preferences
Political Influences Every individual has unique likes and dislikes concerning foods.
Political factors also influence food availability and trends. Food laws These
and preferences develop over time and are influenced by personal
trade agreements affect food availability and prices within and across experiences such as encouragement to eat, exposure to a food,
countries. family customs and rituals, advertising, and personal values
Food labeling laws determine The consumers’ knowledge on the food Cultural Influences
they A cultural group provides guidelines regarding acceptable foods,
purchase. food
combinations, eating patterns, and eating behaviors. Compliance
with these
Social Influences
guidelines creates a sense of identity and belonging for the
Members
individual of a social group depend on each other, share a
common culture,
and influence each other's behaviors and values. A person's
membership in
Religious Influences
particular peer, work, or community groups impacts food
Religious proscriptions range from a few to many, from
behaviors.
relaxed to highly restrictive. This will affect a follower's
food choices and behaviors
Economic Influences
Money, values, and consumer skills affect what a person
buys. The price of a
food, however, is not an indicator of its nutritional value. Cost
is a complex
Environmental Influences
combination of a food's availability, status, and demand
The influence of the environment on food habits derives from a
composite
of ecological and social factors. Foods that are commonly and
To care for one's body and
keep it healthy is to love
oneself.
3 minutes step test
Cardiovascular Endurance is the ability of the heart, lungs and blood
vessels to deliver oxygen to working muscles and tissues, as well as the
ability of those muscles and tissues to utilize the oxygen. Endurance may
also refer to the ability of the muscles to do repeated work without
fatigue.

Purpose: to measure cardiovascular endurance

Equipment
a. Step Height of step: 12 inches
b. Stopwatch
c. Drum, clapper, clicker, metronome with speaker or any similar device
Push ups
Strength is the ability of the muscles to generate force against physical objects.
Purpose: to measure strength of the upper extremities
Equipment
a. Exercise mats or any clean mat
Procedure
For the Tester
a. Lie down on the mat. Face down in standard push-up position: palms on the mat about shoulder
width, fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes supporting the
feet.
b. FOR BOYS: Straighten the arms, keeping the back and knees straight,
then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping the back straight, then
lowers the arms until there is a 90- degree angle at the elbows (upper arms are parallel to the floor).
c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2 seconds
going down and 1 sec going up).
d. A maximum of 50 push-ups for boys and 25 push-ups for girls.
For the Partner
a. As the tester assumes the position of push-ups, start counting as the tester lower his/her body until
he/she reaches 90-degree at the elbow. The partner should stand in front of the tester and his/her eyes
should be close to elbow level to accurately judge the 90 degrees bend.
b. Make sure that the performer executes the push-ups in the correct form.
c. The test is terminated when the performer can no longer execute the push-ups in the correct form, is
push ups
ZIPPER TEST
Flexibility – is the ability of the joints and muscles to move through its full range of motion.
Zipper Test
Purpose: to test the flexibility of the shoulder girdle
Equipment
a. Ruler
Procedure
For the Tester
a. Stand erect.
b. Raise your right arm, bend your elbow, and reach your back as far
as possible. To test the right shoulder, extend your left arm down
and behind your back, bend your elbow up across your back, and
try to reach/across your fingers over those of your right hand as if
to pull a zipper or scratch between the shoulder blades.
c. To test the left shoulder, repeat the procedures a and b with the left
hand over the shoulder.
For the Partner
a. Observe whether the fingers touched or overlapped each other, if not,
measure the gap between the middle fingers of both hands.
b. Record distance in centimeters
ZIPPER TEST
sit and reach
• two arms upward and extend hand forward and slowly reach
forward as far as you can with arms fully extended. Keep your butt in
contact with the wall. A partner will slide the measuring stick on the
bench until it touches the fingertips.
• With the measuring stick fixed in the new position, reach forward
as far as possible, three times, holding the position on the third
reach for at least 2 seconds while the partner records the distance
on the ruler. Keep the knee of the extended leg straight (see
illustration).
• Repeat the test a second time and average the scores of the two
trials.
sit and reach