17. 2.Skill Related Components:
Those aspects of fitness
which form the basis for
successful sport or activity
participation. It refer to
body performance.
25. a.METABOLIC FITNESS -
The state of metabolic
systems and variables
predictive of the risk for
diabetes and cardiovascular
disease.
26. b.MORPHOLOGICAL FITNESS
A non-performance component
of physical fitness related to body
composition factors such as body
circumferences, body fat content
and regional body fat distribution.
27. c.BONE INTEGRITY (Bone
Strength)
A non-performance
component of fitness related
to bone mineral density. Bone
integrity is related to habitual
physical activity.
41. Increased Energy
By working out on a regular
basis, your body becomes
more efficient at burning
calories. This gives you more
energy throughout the day.
42. Increased Metabolism
Increased physical activity through
working out leads to more muscle
mass, which in itself leads to a higher
metabolism. As per some
studies, every extra pound of muscle
allows you to burn anywhere from 50-
100 calories when at rest.
43. Improved Muscle Tone
Physical activity, especially
weight training allows you to
change the shape of your body.
Since muscle is denser than
fat, one can get bigger or
smaller by gaining more muscle
44. Better Health
Increased exercising leads to a
strengthening of the immune system;
which means that one is less likely to
get sick when exercising the right
amount. On the other hand, over
exercising can weaken your immune
system and make you sick.
45. Stress Reduction
Stress levels are reduced
extensively by regular work outs.
They allow the individual to take
their mind off the daily grind and
use pent up energies for productive
purposes.
46. Improved Self-Esteem
When following an exercise
regimen for a regular basis,
you bring about greater self
esteem through the results
and accomplishment
achieved.
47. Normal Pulse Rate
Pulse indicates the rate at
which your heart is beating;
so normal pulse rate implies
that your heart is functioning
properly, which is a sign of
good health.
48.
49. Heart rate is a very
important measurement
in many fitness tests and
in exercise science
research.
50. Heart rate- refers to the speed
of the heartbeat, specifically
the number of heartbeats per
unit of time. The heart rate is
typically expressed as beats
per minute (bpm).
58. This pulse rate can be
found at any point on the
body where the artery's
pulsation is transmitted to
the surface.
59. Pulse rate can
be determine by
pressuring the
location of
artery’s
pulsation with
the index and
middle fingers
60. The thumb should
not be used for
measuring another
person's heart
rate, as its strong
pulse may interfere
with the correct
perception of the
target pulse.
62. Carotid pulse-the pulse of
the carotid artery, palpated
by gently pressing a finger in
the area between the larynx
and the sternocleidomastoid
muscle in the neck.
68. When the heart beats, arteries
pulse at the same time. Some
of these arteries like the radial
and carotid arteries can be felt
easily, while others are too
deep in the body to be
accessed.
69. ACTIVITY 1: RAISING MY HEART RATE
Perform several task and record your heart
rate. Answer the ff.
Resting heart Rate (1 min) ______bpm
Jogging in place (20 sec) ______bpm
Jum[ping Jacks (20 times) ______bpm
Step-ups (20 sec) ______bpm
Partner Tag (1 min ) ______bpm
Crab Walk ( 5 meters) ______bpm
72. Resting Heart Rate
(RHR) - refers to the
number of times your
heart beats in one
minute while at rest.
73. The average RHR is 70-80
beats per minute
(BPM), though athletes
may have resting heart
rates as low as 40-50 BPM.
74. RHR is often a measure of
fitness -- as you become more
fit, your RHR will decrease as
your heart becomes more
efficient. If your resting heart rate
is 100 or more BPM, that may a
sign of a problem and you
should see your doctor.
75. To take your resting
heart rate, take your
pulse for one minute
first thing in the
morning. You can also
take your pulse after
resting for 20-30
minutes if you're not
able to do it in the
morning.
77. Early morning is the
best time to
measure your
resting heart rate.
78. • After you wake up give
sometime to your body to rest
for a while.
• Do not suddenly start
measuring the RHR after
waking up.
• Lie down at least for 15 minutes
before measuring the RHR.
79. Age
RHR for
Athletes
Excellent Good
Above
Average
Average
Below
Average
Poor
18-25 54-60 61-65 66-69 70-73 74-78 79-84 85+
26-35 54-59 60-64 65-68 69-72 73-76 77-82 83+
36-45 54-59 60-64 65-69 70-73 74-78 79-84 85+
46-55 54-60 61-65 66-69 70-73 74-77 78-83 84+
56-65 54-59 60-64 65-68 69-73 74-77 78-83 84+
65+ 54-59 60-64 65-68 69-72 73-76 77-84 84+
Resting Heart Rate Chart For Women
80. Age
RHR for
Athletes
Excellent Good
Above
Average
Average
Below
Average
Poor
18-25 49-55 56-61 ,62-65 66-69 70-73 74-81 82+
26-35 49-54 55-61 62-65 66-70 71-74 75-81 82+
36-45 50-56 57-62 63-66 67-70 71-75 76-82 83+
46-55 50-57 58-63 64-67 68-71 72-76 77-83 84+
56-65 51-56 57-61 62-67 68-71 72-75 76-81 82+
65+ 50-55 56-61 62-65 66-69 70-73 74-79 80+
Resting Heart Rate Chart For Men
90. You compare your workout heart rate with
your heart rate after you have recovered for
1 - 2 minutes. If you do not have much
change in your heart rates, you are not very
fit (your heart still has to beat rapidly, even
though you have stopped working out. )
Acommon recovery heart rate is 20-30
beats per minute. A person who is fit will
have a higher Recovery Heart Rate than an
unfit person.
91. What should be the
heart rate when
engaging in a
moderately intense
exercise?
95. STEP 3: Compute Minimum HR
for Moderate Exercise
HRR x 40% + RHR
129.6 x .40 + 70
51.84+ 70
=121.84
96. STEP 4: Compute Maximum HR
for Moderate Exercise
HRR x 55% + RHR
129.6 x .55 + 70
71.28 + 70
=141.28
97. STEP 5: Compute Minimum HR
for Vigorous Exercise
HRR x 50% + RHR
129.6 x .50 + 70
64.80+ 70
=134.80
98. STEP 6: Compute Maximum
HR for Vigorous Exercise
HRR x 85% + RHR
129.6 x .85+ 70
110.16+ 70
=134.80
99. ACTIVITY 2: Compute the following:
a. Resting Heart Rate _______bpm
b. Maximum Heart Rate ______bpm
c. Heart Rate Reserve _______bpm
Moderate Exercise
a. Minimum Heart Rate______bpm
b. Maximum HeartRate ______bpm
Vigorous Exercise
a. Minimum Heart Rate ______bpm
b. Maximum Heart Rate _____bpm
100. ACTIVITY 3: Based on the tasks performed in
activity 1, classify the following tasks as
MODERATE or VIGOROUS in intensity based on
your heart rate.
TASK HEART RATE INTENSITY
Resting heart Rate (1 min) ____bpm _______
Jogging in place (20 sec) ____bpm _______
Jum[ping Jacks (20 times) ____bpm _______
Step-ups (20 sec) ____bpm _______
Partner Tag (1 min ) ____bpm _______
Crab Walk ( 5 meters) ____bpm _______
103. FREQUENCY
How often do I exercise? Score
Less than 1 time per week 0
1 time per week 1
2 times per week 2
3 times per week 3
4 times per week 4
5 times per week 5
104. INTENSITY
How hard do I exercise? Score
No change in my pulse from resting
level
0
Little change in my pulse 1
Slight change in my pulse 2
Moderate increase in my pulse 3
Vigorous increase but not sustained 4
Vigorous increased but sustained 5
105. TIME or DURATION
How long do I exercise? Score
Less than 5 minutes 0
5-14 minutes 1
15-29 minutes 2
30-44 minutes 3
45-49 minutes 4
60 minutes or more 5
119. Cholesterol is a lipid (fat) which is
produced by the liver. Cholesterol
is vital for normal body function.
Every cell in our body has
cholesterol in its outer layer.
Cholesterol is a waxy material that is
produced naturally by the liver. It
protects the nerves, produces
hormones and makes cell tissues,
120. Low-density lipoprotein, or LDL,
is known as "bad" cholesterol.
High-density lipoprotein, or HDL,
is known as "good" cholesterol.
These two types of lipids,
121. LDL cholesterol is called “bad” cholesterol,
because elevated levels of LDL cholesterol
are associated with an increased risk of
coronary heart disease. LDL lipoprotein
deposits cholesterol on the artery walls,
causing the formation of a hard, thick
substance called cholesterol plaque. Over
time, cholesterol plaque causes thickening
of the artery walls and narrowing of the
arteries, a process called Atherosclerosis.
122. HDL cholesterol is called the “good
cholesterol” because HDL cholesterol
particles prevent Atherosclerosis by
extracting cholesterol from the artery walls
and disposing of them through the liver.
Thus, high levels of LDL cholesterol and low
levels of HDL cholesterol (high LDL/HDL
ratios) are risk factors for Atherosclerosis,
while low levels of LDL cholesterol and high
level of HDL cholesterol (low LDL/HDL
ratios) are desirable.
125. Plaque is made of lipids and other
materials circulating in your blood.
As more plaque builds up, your
arteries can narrow and stiffen.
Eventually, enough plaque may
build up to reduce blood flow
through your arteries.
128. Cardiovascular disease
(also called heart disease) is
a class of diseases that
involve the heart, the blood
vessels (arteries, capillaries,
and veins) or both.
129. Hypertension (HTN) or high
blood pressure, sometimes
called arterial hypertension - is a
chronic medical condition in
which the blood pressure in the
arteries is elevated.
130. Blood Pressure - is the
force which the blood
exerts on the walls of
the blood vessels.
131. Diastolic Systolic
It is the pressure
that is exerted on
the walls of the
various arteries
around the body in
between heart
beats when the
heart is relaxed.
It measures the
amount of pressure
that blood exerts on
arteries and vessels
while the heart is
beating.
135. Ischemic stroke (the
most common type)
happens when a blood
vessel that feeds the
brain gets blocked.
136. Hemorrhagic stroke occurs
when a blood vessel within
the brain bursts. The most
likely cause is uncontrolled
hypertension.
137. Coronary heart disease
(CHD) is a narrowing of the
small blood vessels that
supply blood and oxygen to
the heart. CHD is also called
coronary artery disease or
Ischemic Heart Disease.
142. Heart Attack (Myocardial
infarction (MI) or acute
myocardial infarction(AMI)-
results from the partial
interruption of blood supply to a
part of the heart muscle, causing
the heart cells to be damaged or
die.
143. Obesity means having
too much body fat. It is
different from being
overweight, which means
weighing too much.
145. Diabetes mellitus, or simply
diabetes - is a group of metabolic
diseases in which a person has high
blood sugar, either because the
pancreas does not produce enough
insulin, or because cells do not
respond to the insulin that is
produced.
146. Type 1 DM results from the body's
failure to produce insulin, and
currently requires the person to
inject insulin or wear an insulin
pump. This form was previously
referred to as "insulin-dependent
diabetes mellitus" (IDDM) or
"juvenile diabetes".
147. Type 2 DM results from insulin
resistance, a condition in which cells
fail to use insulin properly, sometimes
combined with an absolute insulin
deficiency. This form was previously
referred to as non insulin-
dependent diabetes mellitus
(NIDDM) or "adult-onset
148. The third main form, gestational
diabetes occurs when pregnant
women without a previous
diagnosis of diabetes develop a
high blood glucose level. It may
precede development of type 2
DM.
149. Insulin- is a hormone that is
important for metabolism
and utilization of energy
from the ingested nutrients -
especially glucose.
150. Insulin stops the use of fat as an
energy source by inhibiting the release
of glucagon. With the exception of the
metabolic disorder diabetes mellitus
and metabolic syndrome, insulin is
provided within the body in a constant
proportion to remove excess glucose
from the blood,
151. Muscular System is an organ
system consisting of skeletal,
smooth and cardiac muscles.
It permits movement of the
body, maintains posture, and
circulates blood throughout the
body.
154. Skeletal muscle
The tissue most commonly thought of as
muscle is skeletal muscle. Skeletal muscles
cover your skeleton, giving your body its
shape. They are attached to your skeleton by
strong, springy tendons or are directly
connected to rough patches of bone. Skeletal
muscles are under voluntary control, which
means you consciously control what they do.
155. Smooth Muscle
Smooth muscle is found in the walls of hollow organs like
your intestines and stomach. They work automatically
without you being aware of them. Smooth muscles are
involved in many 'housekeeping' functions of the body.
The muscular walls of your intestines contract to push
food through your body. Muscles in your bladder wall
contract to expel urine from your body. Smooth muscles in
a woman's uterus (or womb) help to push babies out of
the body during childbirth. The pupillary sphincter muscle
in your eye is a smooth muscle that shrinks the size of
your pupil.
156. Cardiac Muscle
Your heart is made of cardiac muscle. This
type of muscle only exists in your heart.
Unlike other types of muscle, cardiac muscle
never gets tired. It works automatically and
constantly without ever pausing to rest.
Cardiac muscle contracts to squeeze blood
out of your heart, and relaxes to fill your
heart with blood.
163. Dynamic or Isotonic
contraction - refers to a
contraction where movement
is involved. An example is
lifting of a dumbbell from
either side to the shoulder.
165. Eccentric contraction - the
force generated is insufficient to
overcome the external load on the
muscle and the muscle fibers lengthen
as they contract. An eccentric
contraction is used as a means of
decelerating a body part or object, or
lowering a load gently rather than letting
it drop.
167. Isometric contraction of a muscle
generates force without changing
length. An example can be found
when the muscles of the hand and
forearm grip an object; the joints of
the hand do not move, but muscles
generate sufficient force to prevent
the object from being dropped.
168.
169. ACTIVITY 4
Perform the following exercises and identify whether
muscle contraction is STATIC or DYNAMIC.
1. Push-ups _______
2. Curl-ups _______
3. Front Flank _______
4. Side-Flank _______
5. Squats _______
6. Bird dog- Arm Up _______
7. Bird dog – Leg Up _______
8. Lunges _______
9. Bird dog –Knee to elbow ______
170. ASSESSMENT
Answer the following:
1.Which of the exercises were easy to
perform?
2. Did I persevere in performing those
exercises which I found to be difficult?
3. Am I confident in doing these
exercises on my own? Why or Why not?