PHYSICAL

EDUCATION - 11
(Compilation of Lectures, Discussions and
Supplemental Learning Materials)
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PHYSICAL EDUCATION AND HEALTH 1

TABLE OF CONTENTS
THIRD QUARTER

LESSON 1: EXERCISE FOR FITNESS

 Aerobic Exercises Anaerobic Exercises Flexibility

LESSON 2: HOW TO ACHIEVE HEALTH-RELATED

 Muscular Strength Muscular Endurance Flexibility
 Cardiorespiratory Endurance Body Composition

LESSON 3: LET’S BE HEALTHY

 Eating Habits, Sleep, and Stress Management

LESSON 4: NUTRITIONAL GUIDELINES FOR ADOLESCENTS

 Six types of Nutrients found in Foods Food Guide Pyramid

LESSON 5: HOW TO TEST ONE’S LEVEL OF FITNESS

 Muscular Strength and Muscular Endurance Cardiorespiratory Endurance
 Flexibility; Health Fitness Zones

LESSON 6: SETTING FITT GOALS

 Components of Exercise Keeping a Fitness Log
 Components of Skill- Related Fitness Principles of Conditioning

LESSON 7: PHILIPPINE PHYSICAL ACTIVITY PYRAMID

 Understanding the Philippine Physical Activity Pyramid

LESSON 8: PERSONAL SAFETY STRANDARDS

 Warm-up and Cool-down Exercises
 Body Conditions during Moderate to Vigorous Physical Activities Proper Use of Equipment and
Facilities

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Module Learning Competencies

 distinguishes aerobic from muscle-and bone strengthening activities ;

 explains how to optimize the energy systems for safe and improved performance;
 relates health behaviours (eating habits, sleep and stress management) to health risks factors and
physical activity assessment performance ;
 differentiates types of eating (fuelling for performance, emotional eating, social eating, eating
while watching tv or sports events) ;
 recognizes the role of physical activity assessments in managing one’s stress;
 self-assesses health-related fitness (hrf). status, barriers to physical activity assessment
participation and one’s diet;
 sets frequency intensity time type (fitt) goals based on training principles to achieve and/or
maintain health-related fitness (hrf);
 engages in moderate to vigorous physical activities (mvpas) for at least 60 minutes most days of
the week in a variety of settings in- and out-of school;
 analyses physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with mvpas to monitor and/or adjust participation or effort;
 observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia
during mvpa participation;
 identifies school and community resources in case of an injury or emergency
 demonstrates proper etiquette and safety in the use of facilities and equipment;

LESSON 1: EXERCISE FOR FITNESS

Objectives:

At the end of the lesson, the students should be able to:

1. Distinguish aerobic from muscle and bone-strengthening activities
2. Discuss the health benefits in participating in different aerobic, anaerobic, and flexibility exercise
3. Explain how to optimize the energy systems for safe and improved performance

Types of Fitness Exercises

There are three types of exercises that can help maintain or improve one’s physical fitness:
a. Aerobic Exercises
b. Anaerobic Exercises
c. Flexibility Exercises

AEROBIC EXCERCISES is a system of physical condition

involving exercises that are strenuously performed so as to cause
marked temporary increase in respiratory and heart rate. Aerobic
exercise refers to how your body uses oxygen to sufficiently meet
energy demands during exercise.
Aerobic exercise improves your cardiorespiratory endurance. It
strengthens your heart and lungs and trains your cardiovascular
system to manage and deliver oxygen more quickly and efficiently
throughout your body

Benefits of Aerobic Exercises

Regular exercises can bring about positive health benefits. In addition to strengthening of the

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cardiovascular system, the following benefits can also be achieved:

1. Improve circulation and help the body use oxygen better.
2. Increase the number of red blood cells in the body.
3. Increase energy, stamina, and mental health.
4. Developed endurance, which means that one can work out longer without experiencing fatigue.
5. Help reduce the risk of developing heart diseases and other ailments.
6. Helps reduce body fat for weight loss.
7. Help reduce stress, tension, anxiety, and depression.

Types of Aerobic Activities

There are two types of aerobic activities: (1) the moderate-intensity aerobics, and (2) the vigorous-
intensity aerobics. Find out which aerobic activity will suit your personality and interest.
1. Moderate-intensity Aerobics
Even simple house chores may be considered as moderate-intensity aerobics. Examples are
sweeping, moving furniture, pushing a vacuum cleaner or a lawn mower. Other activities of this
type also include active recreation or outdoor activities like brick walking, biking, running, jogging,
skateboarding, skating, and even hiking and mountain climbing.

2. Vigorous- Intensity Aerobics

Your heart will beat much faster, and breathing will be much harder than normal when you
participate in this type of activities. Examples of vigorous- intensity aerobics activities are (a)
Active Games that involve running and chasing, such as flag football, distance running, and
jumping rope; (b) sports such as soccer, basketball, and tennis; (c) vigorous dancing, and (d)
martial arts such as arnis, teakwondo, and karate-do.

ANAEROBIC EXERCISE are exercises that are done

quickly for short periods of time. It usually involves pushing
against a source of resistance to increase strength. Doing this
kind of exercise can improve your muscular strength and
muscular endurance.
Example of activities that use strength is short bursts
is push-up, pull-ups, weight lifting, and sprinting. Even
simple exertions, like carrying heavy boxes or bags of
groceries are forms or anaerobic activities that can build
your muscular strength.

Benefits of Anaerobic Exercises

Anaerobic exercise, when properly performed, can provide the following functions:
1. Increase bone and muscle strength
2. Improve endurance and joint functions
3. Reduce the risks of injuries due to weak muscles
4. Improve cardiac functions
5. Enhance “good” HDL-cholesterol
6. Help maintain lean body mass which is important
for persons wishing to lose weight
7. Minimize the risk of osteoporosis
8. Develop coordination and balance

FLEXIBILITY EXERCISE involves stretching activities

that improve the range of your muscles and joints. It makes
your muscles more flexible. These exercises enable you to
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reach, bend, and turn better. Stretching exercises include toe touching, side stretching, and sit and reach.
Other physical activities which are great in developing your flexibility are yoga, martial arts, rhythmic
activates, and gymnastics.

LESSON 2: HOW TO ACHIEVE HEALTH-RELATED FITNESS

Objectives:
At the end of the lesson, the students should be able to:
1. Describe the five components of physical fitness
2. Explain how one can achieve one of the five components of physical fitness

Component of Physical Fitness

Physical fitness is the ability to execute everyday task without getting short of breath, tired, or sore. It is
the capacity of the heart, lungs, muscles, and joints to perform well.
There are five component of physical fitness.
You can learn to improve all of the following areas.

A. Muscular Strength is the amount of force that muscles

employ when they are used. You need to have strong
muscles to support your bones and joints. Muscular strength
can translate into the capacity of lift, push, kick, and throw
with power.

B. Muscular Endurance is the ability to use a group of

muscles for a long period of time without getting tired
easily. You need muscular endurance when you ride a
bicycle up and down a hilly track. Pedaling without
stopping requires muscular endurance.

C. Flexibility is the ability to bend, twist, reach and move the joints easily. You utilize flexibility
when you strike a tennis ball or touch your toes while being seated.

D. Cardiorespiratory Endurance refers to the ability to perform activities that need increased
oxygen for a period of time. There are many physical activities that can improve your
cardiorespiratory endurance. Running, walking, biking, and swimming are examples of activities
you can engage in.

Take note of the following terms in connection with cardiorespiratory endurance.

a. Heart Rate refers to the number of times your heart beats per minute.
b. Resting Heart Rate (RHR) refers to your heart rate when you are resting or not doing any
physical activity.
c. Recovery Time refers to how long it takes your heart rate to return to RHR after engaging in
physical activity.

Heart Rate Monitoring

One technique to see how hard you are exercising is by monitoring You can use RHR and recovery
your heart rate. Try checking your heart rate before, during, and after time to gauge your
an exercise. To know your heart beat: cardiorespiratory endurance.
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1. Press your index and middle fingers on your neck or wrist.

2. Count your heartbeats for 10 seconds.
3. Multiply it by 6 to find your heart rate.

You need to work out within your target heart rate zone to improve your fitness. The target heart rate
zone is 60% for the lower limit and 85% for the upper limit of your maximum heart rate.

The maximum heart rate is the greatest number of times your heart beats per minute while exercising.
To get your maximum heart rate, subtract your age from 220 (beats per minute).

Study the following equations in estimating the target heart rate zone of a 15 year old student.

A. MHR = 220 - age

60% of MHR = 85%MHR x 0.6
of MHR = MHR x 0.85
B. MHR = 220 – 15 = 205
60% of MHR = 205 x 0.6 = 123
85% of MHR = 205 x 0.85 = 174.25

So, a 15 year old student’s target heart rate zone is between 123 and 174 beats per minute.

E. Body Composition the fifth component of fitness compares the weight of your body fat to the weight
of your muscles, bones, and organs. A healthful body composition has a high ratio of lean tissue to fat
tissue in the body. Good body composition can make the joints move efficiently. It also makes the
heart and lungs work efficiently during physical activity.

Good Body Composition

Body Composition is the proportion of fat tissues to the lean tissues in the body. Some health
professionals use a standard called the Body Mass Index (BMI) to determine if a person’s weight is
healthful. Study the example below in determining the BMI of a person who is 5 feet 7 inches tall and
weighs 140 pound.
First: Multiply the weight by 703 140 x 703 = 98420

Second: Multiply height in inches squared 5 feet, 7 inches = 67 x 67 = 4489

Third: Divide weight by height BMI Ranges

98420 ÷ 4489 = 21-22 = Healthiest
BMI =140 x 703 ÷ 672 = 21.92 25+ = Overweight
BMI = 21.92 30+ = Obese

Figure Out Body Types

1. Ectomorph – having a thin and lean body build

2. Mesomorph – having a muscular and sturdy body build
3. Endomorph- having a round and heavy body build

Persons of each body type can attain a healthful weight and image. A person’s weight depends on his/ her
lifestyle choices.

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If you are unsure of your body types, you can figure it our by taking a measurement of your wrist.
1. Small Build- if your wrist measures under 14 cm (5.5 inches)
2. Medium Build- if your wrist measures 15 cm (6 inches)
3. Large Build- if your wrist measures 17cm (6.5 inches)

LESSON 3: LET’S BE HEALTHY

Objectives:
At the end of the lesson, the students should be able to:
3. Enumerate the effects of bad health habits
4. Enumerate and explain best practices in maintaining good health habits
5. Write a persuasive essay about maintaining healthy habits

Many of us try to live a healthy lifestyle. We do various things to become fit and to achieve our desired
physique — oftentimes without first knowing and understanding the consequences. Our health becomes
at risk and prone to different risks that can affect our capacity to do daily physical activity. We need to
realize that there are some common health practices — particularly when dealing with stress— that need
to be corrected right away, especially among the young ones. Some stress- coping measures affect or
show in a person’s eating or sleeping habits.

Eating Habits, Sleep, and Stress Management

Eating Habits
We can always eat the food that we want. There is nothing wrong with eating. It only goes wrong if
we consume less or more than what our body needs; also when we eat unhealthy food. This can lead to
being underweight, overweight, or even obese. It is alarming to see that many are suffering from
malnutrition, overweight, and obesity.

Underweight people are often found to suffer from malnutrition due to lack of adequate nutrients in
the body. Many of them do not get the right amount of calories to fuel their bodies thus, they tend to lack
the energy to do regular tasks at home, school, and work. Their immune system also gets weak and
compromised, making them prone to health risk issues such as anemia and osteoporosis.

Anorexia nervosa is an eating disorder wherein a person is abnormally underweight, has an

intense fear of gaining, and an abnormal understanding of body weight, often due to coping
with emotional problems stemming from self-worth.

People with anorexia use extreme efforts to prevent weight gain and keep on losing weight by
restricting food intake, exercising excessively, or misusing diet aids, diuretics, and laxatives.
These tend to significantly interfere with activities in their lives.

Overeating is also found to be one of the leading causes of overweight and obesity. Eating too
much, especially processed food and sugary drinks, coupled with a sedentary lifestyle contribute
significantly to weight gain.

Overweight and obese people often encounter a lot of physical and emotional struggles in their
daily lives. They often have a hard time doing simple tasks such as tying their shoelaces or walking up a
short flight of stairs.

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Sleep Management

Sleep is essential to everyone’s health. Normally,

we need about 6 to 8 hours of night sleep every day to
allow the body to rest and regenerate. When we wake up in
the morning after a good night’s sleep, we feel fresh and
energetic. We become effective and productive in our daily
activities. However, a lot of people, in particular teens,
practice bad sleeping habits such as the following:

1. Staying up all night - This is the most common bad sleeping habit of most people. In order to
submit a project, a paper, or some other work at the last minute, they cram to finish it, staying up
all night until they are done. Some people just spend the night reading or doing other stuff that
they just do not want to postpone for another time.

2. Internet Addiction - Social media is massively addictive.

Many people would spend a lot of their time browsing social
media sites such as Facebook and YouTube. They are awake
all night to converse and play with their friends and forgo
sleeping on time. This results in tiredness and
unproductiveness in work, in school, and even at home.

3. Eating Before Sleeping - Eating could be one of the things

we do that give us comfort—but should be discouraged just
before bedtime. Eating before sleeping can cause discomfort
preventing us from falling asleep easily. When we eat too
close to our bedtime, it means that we go to our bed while digesting. This can cause acid reflux
which makes a person lose sleep. It is best to eat 4 hours before falling asleep so we can be sure
that our digestive system has done its job.

Stress Management

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. It is inevitable; hence, needs to be handled properly. Handling
stress seems to be tough to do but we need to learn how to cope with it the
right way. If not properly dealt with, it can lead to many health concerns—
difficulties in sleeping, poor immunity, hypertension, and even heart disease.
One may also perform poorly in physical activities because of stress.
However, while some may be able to deal with stress, others may not and
resort to ineffective—or worst, unhealthy—means of dealing with stress.

Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying tactics rather than
facing the problem

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LESSON 4: NUTRITIONAL GUIDELINES FOR ADOLESCENTS

Objectives:
At the end of the lesson, the students should be able to:
1. Explain the need to select food, based on the nutritional needs during adolescence
2. Follow the Food Guide Pyramid for adolescences and nutritional guidelines for Filipinos in
choosing foods to eat.

Six Types of Nutrients Found in Foods

A healthy, well balanced diet is important for the whole body. As you enter adolescence, your body
changes rapidly. In this case you will need more servings for each food group than do younger children or
older adults. The following are the six types of nutrients found in foods. Each product has a certain
substances that your body needs.

1. Proteins are essential nutrients needed for the continuous growth and repair of body tissues. They
help make up muscles, organs, and other cells. They can be obtained from meats, fish, eggs, milk,
cheese, nuts, peas, beans, lentils, and other legumes.
2. Carbohydrates are the body’s main source of heat and energy. They also supply the necessary
roughage that assist in digestion. They can be obtained from both starch and sugar sources. Starch
sources are cereals, breads, rice, potatoes, and pasta. Sugar sources are fruits, vegetables, honey,
and syrup.
3. Fats provide other sources of heat and energy and help the body store vitamins. They are found in
meats, butter, cream, cheese, margarine, and other vegetable oils.
4. Vitamins are essential to many different bodily functions. They help the body use carbohydrates,
proteins, and fats.
 Vitamin A is for growth, good eyesight, and healthy skin.
 Vitamin B is good for building resistance to infection, healing, developing healthy gums,
and providing good blood circulation.
 Vitamin D is needed by the body for developing healthy bones and teeth.
 Vitamin E is needed for the different functions of the nerves and muscles.
 Vitamin K promotes blood clotting by increasing the prothrombin content on the blood.
5. Minerals are nutrient that are needed in many body processes.
 Calcium
 Iron
 Zinc
 Potassium
 Selenium
6. Water is a nutrient that serves many purposes. It is needed for the building and repair of body
tissues. It makes up blood and other body fluids, helps digest food, regulates the body
temperature, and assists in the efficient elimination of wastes, and cushions joints and the spiral
cord.

The Food Guide Pyramid

The Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST)
has design a daily nutritional guide for Filipinos of all ages. Below is the food guide pyramid designed by
FNRI for Filipino Adolescents.
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The food guide pyramid

shows how many servings
you need to eat from each
food group every day.

LESSON 5: HOW TO TEST ONE’S LEVEL OF FITNESS

Objectives:
At the end of the lesson, the students should be able to:
1. Self-assess health-related fitness statues, barriers to physical activity participation, and one’s
diet.
2. Set fitness training goals based on training principles to achieve and maintain health-related
fitness
The following are simple tests for each area of fitness. Before taking the tests, you should know
the correct procedure for each test.

Fitness Testing

A. For muscular strength and muscular endurance

1. Pull-ups- to measure the strength and endurance of upper

body muscles. Material – Horizontal bar

Procedure
1. Reach up to grab the horizontal bar with understand
or overhand grip.
2. Hang from the bar with arms fully extended. Feet
should not touch the floor.
3. Raise tour body so that your chin clears above the bar.
4. Finish each pull-up by lowering your body to the
starting position.

Avoid kicking, bending your legs, or swaying your

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2. Curl-ups – to measure abdominal strength and endurance. Material- Mat, stopwatch or ordinary
watch.

Procedure
1. Sit with flex or bend legs together.
2. Cross arms and place hands on opposite shoulders.
3. On a given signal, lie back to touch shoulders to the floor; and then, raise trunks to touch thighs
with elbows.
4. Work in pairs, each taking turns in holding the feet of the other and counting each successful
curl-up.

Developing your muscular strength and endurance is important. Doing pull-ups and curl- ups will
improve the ability of your muscles to work repeatedly without getting tired easily.

B. For Cardiorespiratory Endurance

Endurance Run/ Walk (one mile run/walk)
– to measure speed and cardiorespiratory
endurance. To cover a mile as quickly as
possible.
Material- Stopwatch, a track with a distance of
more than 1 mile.

Procedure
1. Runner starts from the starting line.
2. Timer stands at the finish line.
3. At a given signal, runner runs to the finish
line.

C. For Flexibility
v-sit Reach/ Sit and Reach- to measure the
flexibility of the lower back and calf muscles.
Material- Tape measure placed on the floor for V-sit
Reach a special box for sit and reach.

Procedure
1. Sit straight with the back against the wall.
2. Spread feet 8 to 12 inches apart.
3. Put fingers of one hand on top of the other.
4. Slowly reach forward as fast as possible along a measuring line.
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Healthy Fitness Zones

The table below shows the fitness zones for your age group. Try to meet the following standards for
healthy physical fitness.

Healthy Fitness Zones for Ages 14 to 16

Activity 14 yrs. old 15 yrs. old 16 yrs. old
Pull-ups Boy 2-5 3-7 4-8
([Link] time) Girls 1-2 1-2 1-2
Curl- ups Boy 24 - 45 24 - 47 25 - 48
([Link] times) Girls 18 - 32 18 - 35 18 - 35
Sit and Reach Boy 8 8 8
(in inches) Girls 10 12 12
1-mile run (in Boy 9:30 - 7:00 9:00 - 7:00 9:00 - 7:00
minutes and
seconds) Girls 11:00 - 8:30 10:30 - 8:00 10:30 - 8:00

LESSON 6: SETTING FITT GOALS

Objectives:
At the end of the lesson, the students should be able to:
1. Set FITT goals based on training principles to achieve and/ or maintain health-related fitness
2. Analyze physiological indicators such as heart rate, rate of perceived exertion, and pacing
associated with moderate to vigorous physical activities (MVPAs) to monitor and/or adjust
participation or effort

Components of Exercise

Improving fitness is an important goal for achieving optimum health. If carefully planned, performed,
monitored, and evaluated, positive health– related outcomes will be achieved and that reduces their risks
to acquiring health problems.

To maximize the results of a physical fitness

program there is a need to be acquainted with the
Principles of Exercise and appropriate
modification of the FITT— Frequency, Intensity,
Type, and Time.

1.
2.
3.
4.
1. Frequency refers to how often you exercise. Your fitness will improve greatly if you exercise more
often.
2. Intensity refers to how hard you exercise. Your strength will improve if you exercise harder.
Intensity improves your endurance too.
3. Type refers to the form or mode of your exercise. It implies that specific physical activity improves
particular components of your fitness. This component if exercise is called specificity of exercise.
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4. When we say specificity of exercise, it refers to the particular exercise that you need to do to improve
a particular part of fitness or a specific skill.
5. Time refers to how long you exercise. It denotes the duration you spend in executing an exercise
program. Your fitness will improve if you spend more time exercising.

Keeping a Fitness Log

It is good idea to keep a fitness log. It can help you monitor your progress when exercising.
Having a fitness log is like keeping a diary or a journal. You can include information about the activities
that you have done, and how you have done, and how you felt during the workout.

Example of a fitness log

Curl- ups Log

October 10

Made 20 successful curl-ups in one minute. I’m still having trouble rising and touching my thighs with
my elbow, but I’m improving.

October 11

….

October 12

….

Components of Skill-related Fitness

Skill- related fitness focuses on skills that enhance your performance in physical activities,
athletic routines, or sports events.

The six basic components of sports skills are as follows.

1. Speed is the ability of the body to perform quickly. Sprinters and cyclists need speed for racing.
2. Power is the ability to move the body parts swiftly while applying force; or the result of strength
and force combined. Power helps you to hit a home run.
3. Reaction Time means how quickly you react or respond to something. A good reaction time helps
you play sports like table tennis.
4. Coordination refers to the ability to use
the body parts and senses together to do
tasks accurately.
5. Balance is the ability to stay steady.
When you walk on a balance beam, you
use balance.
6. Agility is the ability of the body to change
position and/or directing in space with
quickness and accuracy of movements.

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Principles of Conditioning

An exercise that enhances fitness for sports is called conditioning. Conditioning enables your
body to adjust to regular exercise by becoming more fit.
Through conditioning exercises, your muscles will become stronger, your endurance will get better, and
your heart and lungs will become more efficient.

You need to work hard when conditioning in order for your fitness
to improve. When conditioning, keep in mind the following principles: Overload, Progression, and
Specificity.

 Overload means exercising your body more than you normally do to improve your fitness. By
exercising harder, longer, or more than usual, your fitness will improve. Keep in mind to increase
overload gradually for you to improve and to avoid injury.

 Progression is the gradual increase of overload over time. This conditioning principle keeps you
from exercising too much too soon. You can attain your fitness gradually.

 Specificity refers to the idea that the kind of exercise you do affects the improvement of your
fitness. You need to do the proper exercise if you want to improve a particular part of fitness or a
specific skill. For example, weight lifting improves your strength.

LESSON 7: PHILIPPINE PHYSICAL ACTIVITY PYRAMID

Objectives:
At the end of the lesson, the students should be able to:
1. Describe the Philippine Physical Activity Pyramid
2. State the importance of engaging in physical activity to one’s fitness and health
3. Assess one’s participation and enjoying in physical activities

Analyzing the Philippine Physical Activity Pyramid

The Philippine Physical Activity Pyramid works similarly to the Food Guide Pyramid. The
bottom of the Pyramid indicates the activities that must be done every day. These include day-to-day
activities, such as walking, stretching, and doing household chores. The activities at the top, are those that
must be done minimally because they do not provide physical activity that promote good health. These
include watching television while being seated or laid on a couch, playing computer games, and using
mobile phone most of the day.

The Philippine Physical Activity Pyramid is based on the Filipino Activity Guide Pyramid
conceptualized by the Philippine Associated for the Study of Overweight and Obesity (PASOO).
According to the association, good health results from proper nutrition and regular physical activity.
It must be noted that the Philippine Physical Activity Pyramid is designed not only for losing
weight. It is recommended also for thin and slim individuals who must engage in physical activities in
order to be physically fit and healthy.
Being physically active makes you fit and strong. Engaging in physical activities is beneficial for
your health and overall well-being.

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LESSON 8: PERSONAL SAFETY STRANDARDS

Objectives:
At the end of the lesson, the students should be able to:
1. Observe personal safety protocol to avoid dehydration, overexertion, heatstroke and
hypothermia during moderate to vigorous physical activity participation
2. Display initiative, responsibility, and leadership in fitness activities
3. Realize one’s potential for health and fitness related career opportunities

Warm-Up and Cool-Down Exercise

There are important things to consider whenever you participate in any physical activity.

A. Warm-up Exercises
One factor that must be emphasized is the need for a warm-up before participating in any
activity. A warm-up is any activity that prepares your muscles, joints, and your entire body
system for strenuous activity. Warm-up exercises help to prepare your body mentally and
physically in different activities.

B. Cool-Down Exercises
In order to prevent injuries during physical activity, it is important to start and finish
properly. You also need to be cool-down activities after you exercise. A cool-down is a period of
three to five minutes of activities with lesser intensity. A cool-down helps your body return to
normal state resting rate.
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Your body may experience different feelings or conditions while you are engaging in moderate to
vigorous activities. Take note of body conditions.

Dehydration
This refers to excessive loss of water from the body, usually through perspiration or sweating,
urination, or evaporation.

During participation in physical activities, the body regulates its temperature depending on the
intensity of the activity. During moderate to vigorous physical activities, the body perspires or sweats and
you get thirsty.

Sweating- on a normal day, the body loses about 2.5 liters of water from the lungs and skin, from
urine and feces, and from perspiration. The body must replace this through proper hydration. To offset
fluid losses, it is suggested that 150 to 250ml of fluid should be taken every 15 minutes.

Thirst- is a sensation of dryness in the mouth and throat associated with a desire for liquids.
Maintaining water balance is an important consideration during exercise. Physical activity results in
increased heat production, and evaporation of sweat from the skin allows the body to dissipate this heat
and maintain a normal body temperature. The amount of fluid lost as sweat varies according to factors
such as the intensity and duration of activity and the air temperature or humidity.

Hyperthermia
This is an alarming rise in body temperature, which is an effect of exercising in a very humid
environment. It sets the stage for heat stress and even heat stroke, the potentially fatal collapse of the
temperature-regulating mechanism.

In hot environments, the body is able to maintain temporary thermal balance during exercise
through circulatory adjustments and evaporation of sweat. However, the body responds differently in a
hot, dry environment. The body actually gains heat when the air temperature exceeds the temperature of
the skin. Under these conditions, the evaporation of sweat allows the maintenance of thermal equilibrium.
When humidity is also high and evaporation cannot take place, the body temperature continues to rise,
and performance is severely impaired.

 Is it safe to exercise in hot weather?

Prolonged, vigorous exercise can be dangerous in hot and humid weather. Heat from exercise is
released in the form of sweat, which cools the skin and the blood circulating near the body surface as
it evaporates. The hotter the weather, the more water the body loses through sweat; the more humid
the weather, the less efficient the sweating mechanism is at lowering body temperature.

If you lose too much water or if your body temperature rises too high, you may suffer from heat
disorder such as heat exhaustion or heat stroke. Use caution when exercising if the temperature is above
80F or if the humidity is above 60%. To exercise safely, watch for the signals of heat disorder,
regardless of the weather.

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Tips when Exercising in the Heat/Hot Weather

Slow down exercise and add rest breaks to maintain prescribed target heart rate. As you become
acclimatized, you can gradually increase intensity and duration.
Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid every 10-15
minutes during exercise (more frequently during high intensity activities).
Wear clothing that “breathes,” allowing air to circulate and cool the body. Wearing white or light
colors will help by reflecting rather than absorbing heat. A hat can keep direct sun off your face. Do
not wear rubber, plastic, or nonporous clothing.
Rest frequently in the shade.
Slow down or stop if you begin to feel uncomfortable. Watch for the signs of heat disorders. If they
occur, act appropriately.

Hypothermia
Excessively low body temperature, characterized by uncontrollable shivering, loss of
coordination, and mental confusion

This occurs when the body begins to lose heat faster than it can be produced. Prolonged exertion
leads to progressive muscular fatigue. As exposure continues and additional body heat is lost, the cold
reaches the brain. One loses judgment and the ability to reason. Speech becomes slow and slurred and
control of the hands is lost.

Signs, Symptoms, and Treatment of Hypothermia

Signs and Symptoms Treatment
Early signs  If the victim is unconscious, open airway and
 Shivering check for breathing.
 Pale, cold skin  If the victim is conscious, bring to shelter or
 Cold environment keep in warm room.
 Replace wet clothes with dry ones.
 Give high energy foods and warm drinks.
As the condition worsens  Cover the head, hands, and feet because heat
 No shivering, even though the person is cold is lost through the extremities.
 Increasing drowsiness  Do not let the victim lie down and rest since
 Irrational behavior and confusion the core temperature is dropping. Without
 Slow, shallow breathing treatment, one might lose consciousness and
 Slow, weak pulse die.
 Walking becomes clumsy and tendency of  Transport the victim to a medical facility as
wanting to lie down and rest escalates quickly as possible

Constricting blood vessels (vasoconstriction) increases the stimulating capacity of the skin, but it
also results in a marked reduction in the temperature of the extremities. Protective vasoconstriction often
leads to discomfort in the fingers and toes. Blood is rerouted to the deeper, more vital body organs.

To relieve pain, it is necessary to warm the affected area or raise the core temperature. While
shivering may cause some increase in temperature, gross muscular activity is far more effective in
restoring heat to the troubled area. Shivering is the defense mechanism of the body against cold.

Core temperature is the temperature of the deep organs. The temperature of the body is normally
at 37 degrees Celsius or 98.6 degrees Fahrenheit. It adjusts to enzyme activity within the muscles.
Changes in core temperature can be reflected in the skin.
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Overexertion or Overtraining
This refers to the detrimental cause of excessive training.

Some individuals engage in too much physical activity. Some exercisers and athletes often push
themselves too hard in their pursuit of high-level performance. Thus, they are susceptible to a variety of
hyperkinetic conditions known as overload syndrome. This condition is characterized by fatigue,
irritability, and sleep problems, as well as increased risks for injuries.
In an over-trained status, performance is known to decline sharply and this can cause individuals to
train even harder. This dip in performance may be mistaken for dip in physical effort so the exerciser or
athlete increases the effort to pull up the performance.

A useful physical indicator of overtraining is a slightly elevated morning heart rate (4 or 5 beats more
than normal values). Essentially, an elevated morning heart rate reveals that the body has to work too hard
to recover from the exercise and is not in its normal resting mode.

When doing resistance training, an individual is likely overtraining and may not reap the full benefits
of the program if the body is not allowed to recover completely in 2 or 3 days after maximal effort.
Decrease in total number of sets or exercises, or both, is recommended.

You also need to pace your workout properly to avoid staleness. Staleness, or getting bored or
uninterested, is usually a consequence of overtraining.

When you engage in aerobic, muscle-, and bone-strengthening activities, you are likely to make use
of different equipment and facilities. These resources help in your enjoyment and participation so you
have to care for them. As a courtesy to other individuals who also make use of these equipment and
facilities, you always need to observe the proper manners or etiquette inside a gym.

Depending on the venue or facility, there is a specific decorum expected from those who use them.
The following are the different venues with its commonly expected etiquette.

Proper Use of Equipment and Facilities

Playing court or field

A playing court or field may be found indoors or outdoors, depending on the sport. Venues and
facilities are usually ready-to-use where minimal setup is needed since these are specifically catered to a
certain sport (e.g. basketball, football). However, some venues need to set up some equipment first, like
volleyball, tennis, badminton, table tennis, taekwondo, judo, etc.

Depending on the venue arrangements (i.e., rented or

otherwise), those who utilize and set up equipment are expected to
properly fix, return, or store the equipment after use. It is common
manners to keep the venue clean and as orderly as possible after
use. Here are some examples:
 Wipe off wet spots caused by drinks and sweat
 Throw away used supplies and equipment like empty water
bottles, athletic tapes, shuttlecock feathers in badminton, etc.

Dance areas or studios

These are either open or enclosed spaces with full- sized
mirrors on one or more sides. They usually cater to different types
of dancers, which is why most have wooden or metal railings called
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barres. Speakers and music players are usually available for use and are set up in strategic locations (i.e.,
at the corners or center).
Like in playing courts and fields, depending on the venue arrangements, users of dance area or
studios are expected to keep music players after use, turn off lights and ventilation when not in use, and
maintain the venue orderly for the next users. Below are other expectations when using dance areas or
studios:
 Keep footwear and other belongings on the sides or designated spots (i.e. lockers, benches,
tables)
 Wipe off wet spots caused by drinks and sweat on the floor.
 If it is an open area, keep music at accepted volume so as not to disturb other users.
 Know the studio schedule every time so that you will not be rushed to move out for the next
users.

Gym or weights area

These are usually indoor facilities with different types of
equipment such as machine weights, free weights, balls,
exercise machines (e.g. treadmill, stationary bike, rower, and
stair climber), mats, etc. They are strategically positioned to
allow maneuverability and easy access for all those who
work out.
The different equipment is also accessible to all because the
gym or weights area is accessible to everyone who
works out. Hence, it is expected that you observe proper
behavior during and after working out. Here are some of
them:

 Avoid monopolizing use of the equipment. Share it with others by taking turns using them.
 Return equipment to its proper place.
 Do not slam or drop weights.
 Wipe off drinks and sweat off equipment and floor.
 Lower volume of music or wear earphones.
 Minimize grunting, refrain from yelling and using profanity.
 Wear appropriate clothes including footwear. Do not take them off to look at your body in the
mirror.

Some gyms or weights areas have some reminders posted on strategic locations so that users will
always be reminded. Read them and make sure to follow them to have a worry-free time working out.

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