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activities increases our heart and breathing rate. Our heart pumps blood more vigorously, causing oxygen to circulate throughout our body.

Aerobic Activities

exercise used primarily to improve the cardiovascular system makes the heart, lungs and blood vessels more efficient and capable of moving

Aerobic Activities

4 Guidelines of Aerobic Exercise?

FREQUENCY, INTENSITY, TIME and TYPE

is the number of aerobic exercise sessions per week.

FREQUENCY

how often you exercise.

Frequency

how hard you exercise.

Intensity

how long you exercise.

Time

what kind of exercise you do.

Type

Are exercises in which groups of muscles work or hold against a force or some weight.

Muscle Strengthening and Bone Strengthening

muscle contraction occurs.

muscle strengthening activity

In muscle strenthening The muscles in our body then start to grow larger and stronger. This stimulation and repair process is called?

muscle hypertrophy.

What are the example of muscle strethening?

push-ups sit-ups squats lifting weights

Produce an impact or tension force on the bones that promotes bone growth and strength. hopping, skipping, jumping rope, running, gymnastic, lifting weight, volleyball, tennis and basketball.

BONE STRENGTHENING ACTIVITIES

bone strengthening activities can increase bone density throughout our skeletal system. This is called?

bone hypertrophy

skeletal muscles that utilize energy are called?

Physical Activities.

physical activity is classified into 4 domains

Occupational Domestic Transportation Liesure Time

These are the activities you do at home i washing clothes and dishes, gardening, carpentry, baking, or cleaning the house).

Domestic

These are the activities you do at your workplace lifting computers and books, going your friend's desk, or preparing lunch at the pantry).

Occupation

These are the activities that involve travelling (i.e. riding a jeepney, tricycle, motorcycle, or bikes).

Transportation

These are the activities you do during recreational activities (i.e. playing, swimming, hiking, or craft making).

Leisure Time

2 Types of Aerobic Activities

Moderate intensity Aerobics Vigorous- Intensity Aerobics

Simple activities type also include active recreation or outdoor activities like brick walking, biking,running,

Moderate intensity Aerobics

heart will beat much faster, and breathing will be much harder than normal when you participate in this type of activities.

Vigorous- Intensity Aerobics

These are exercises that are done quickly for short periods of time. activities that use strength is short bursts are push-up, pull-ups, weight lifting, and sprinting. carrying heavy boxes or bags of groceries activities that can build your muscular strength.

ANAEROBIC EXERCISES

involves stretching activities that improve the range of your muscles and joints.

FLEXIBILITY EXERCISES

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

We can always eat the food that we want.

Eating Habits

an eating disorder wherein a person is abnormally underweight

Anorexia nervosa

Sleep is essential to everyone's health. Normally, we need about 6 to 8 hours of night sleep every day

Sleep Management

practice bad sleeping habits are?

1. Staying up all night 2. Internet Addiction 3. Eating before sleeping

We need to deal with the fact that stress is part of our lives. Stress happens for many reasons - environmental factors, fatigue, too much work, illness, and loneliness.

Stress Management

THE FOUR TYPES OF EATING

FUELING FOR PERFOMANCE EMOTIONAL EATING SOCIAL EATING DISTRACTED EATING

Before heavy training, an athlete needs the right kind of food that can provide the proper fuel for his or her energy requirement.

FUELING FOR PERFORMANCE

is the practice of consuming large amount of food in response to emotions instead of hunger.

Emotional eating

Many times in our lives, we get invited to partake of all the scrumptious food on the table during celebrations.

SOCIAL EATING

extended periods of times poses a serious risk to your health. Ex while watching TV

DISTRACTED EATING

It's the body's way of reacting to an external stimulus such as a discomfort.

Stress

TWO TYPES OF STRESS

EUSTRESS DISTRESS

a positive reactions is referred as stress.

EUSTRESS

A negative stress reaction

DISTRESS

SYMPTOMS OF STRESS

EMOTIONAL MENTAL PHYSICAL

Nervousness, gets easily upset, moody

emotional

• Lack of focus • Disturb mind setting

MENTAL

• Weak and lesser strength, easily gets cold and infection • Headache • Loss of appetite

PHYSICAL

any bodily movement that works your skeletal muscles and physical skills, that requires strength and energy expenditure.

PHYSICAL ACTIVITY

TYPES OF PHYSICAL ACTIVITY

AEROBICS ANAEROBICS LIFESTYLE PHYSICAL ACTIVITY PLAY PLAY SPORTS

Light to moderate-intensity physical activity that requires more oxygen

AEROBICS

High-intensity physical activity that is done in a short duration of time requiring high energy.

ANAEROBICS

Physical activities which have been a part of our daily routine

LIFESTYLE

An intense play activity that requires substantial energy expenditure

PHYSICAL ACTIVITY PLAY

Simple and self-reflected activities with flexible rules for the purpose of enjoyment.

PLAY

A physical activity requiring skill and physical powers that is governed by set of rules and regulations that is often done in a competition.

SPORT

Are chemicals or neurotransmitter hormones that are secreted from the brain and nervous system.

ENDORPHIN

Exercise can be a form of meditation. While involved in an engrossing physical activity, concentrating strictly on the physical work.

MIND STIMULATOR

is the ability to execute everyday task without getting short of breath, tired, or sore.

PHYSICAL FITNESS

five components of physical fitness.

MUSCULAR STRENGTH MUSCULAR ENDURANCE FLEXIBILITY CARDIORESPIRATORY ENDURANCE BODY COMPOSITION

is the amount of force that muscles employ when they are used.

MUSCULAR STRENGTH

is the ability to use a group of muscles for a long period of time with out getting tired easily.

Muscular Endurance

the ability to bend, twist, reach and move the joints easily.

FLEXIBILITY

refers to the ability to perform activities that need increased oxygen for a period of time.

CARDIORESPIRATORY ENDURANCE

CARDIORESPIRATORY ENDURANCE heart rate

HEART RATE RESTING HEART RATE (RHR) RECOVERY TIME

refers to the number of times your heart beats per minute.

HEART RATE

refers to your heart rate when you are resting or not doing any physical activity.

RESTING HEART RATE (RHR)

refers to how long it takes your heart rate to return to RHR

RECOVERY TIME

component of fitness, compares the weight of your body fat to the weight of your muscles, bones, and organs.

BODY COMPOSITION

BMI fomula determine if a person's weight is healthful

weight (kg) BMI = —————- height (m)2

FIGURE OUT BODY TYPES

1. Ectomorph - 2. Mesomorph - 3. Endomorph -

having a thin and lean body build

Ectomorph

having a muscular and sturdy body build

Mesomorph

having a round and heavy body build

Endomorph

The 2 Types of Barriers to Physical Activity

Personal Barriers Environmental Barriers

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