PHYSICAL EDUCATION AND HEALTH 1

I. THE THREE ENERGY SYSTEMS

Anaerobic A-Lactic (ATP-CP) Energy System

Description: Provides immediate energy for short bursts of high-intensity physical activities.
Duration: 10 seconds or less.
Example Activities: Sprinting, weightlifting, short bursts of acceleration.
Note: This system doesn't require oxygen and doesn't produce lactic acid.

Anaerobic Lactic (Glycolytic) Energy System

Description: Provides energy for medium to high-intensity activities lasting from 10 seconds to 2
minutes.
Example Activities: 400m sprint, high-intensity interval training.
Note: It uses glucose to form ATP but results in the buildup of lactic acid.

Aerobic Energy System

Description: Supports long-duration, low-intensity activities using oxygen to produce energy.
Duration: Activities lasting 2 minutes to several hours.
Example Activities: Long-distance running, swimming, and cycling.
Note: It is the primary energy system used during endurance sports.

II. AEROBIC, MUSCLE, AND BONE STRENGTHENING ACTIVITIES

Aerobic Activities
Definition: Activities that involve large muscle groups, rhythmic movements, and an increased heart
rate.
Examples: Walking, jogging, swimming, jumping rope, and dancing.
Benefits: Reduces the risk of cardiovascular diseases, diabetes, and osteoporosis.

Muscle Strengthening
Definition: Activities that improve the strength and endurance of muscles.
Examples: Push-ups, sit-ups, squats, and lifting weights.
Benefits: Increases muscle power and endurance.

Bone Strengthening
Definition: Activities that place force on the bones, stimulating growth and strengthening.
Examples: Running, walking, jumping rope, and weightlifting.
Benefits: Reduces the risk of osteoporosis, fractures, and improves overall bone health.

III. HEALTH BEHAVIORS

• actions that individuals, groups, and organizations take that affect their health, whether
intentionally or unintentionally.
Eating Habits
• conscious, repetitive behaviors that influence what people eat and how they eat it.

Risks of Poor Eating Habits:

1. Overeating/Undereating: Can lead to heart disease, stroke, and diabetes.
2. Eating Close to Bedtime: Increases the risk of weight gain, high blood pressure, and heart disease.
3. Skipping Meals: Causes tiredness and mood swings.
4. Mindless Eating: Leads to overeating and stress-related health issues.
5. High-Salt Diet: this can increase your risk of stomach cancer.
6. High-fat and high-sugar diet: This can lead to obesity, which can cause diabetes and heart
problems. It can also lead to memory loss.

Eating Disorders
• Eating disorders are actually serious and often fatal illnesses that are associated with severe
disturbances in people’s eating behaviors and related thoughts and emotions.
Disorder Definition Symptoms
Anorexia Nervosa is a condition where people avoid • Extremely restricted eating
food, severely restrict food, or eat • Extreme thinness (emaciation)
very small quantities of only certain • A relentless pursuit of thinness and
foods. They also may weigh unwillingness to maintain a normal or
themselves repeatedly. Even when healthy weight
dangerously underweight, they • Intense fear of gaining weight
may see themselves as overweight. • Distorted body image, a self-esteem that is
heavily influenced by perceptions of body
weight and shape, or a denial of the
seriousness of low body weight
Bulimia Nervosa a condition where people have • Chronically inflamed and sore throat
recurrent and frequent episodes of • Swollen salivary glands in the neck and jaw
eating unusually large amounts of area
food and feeling a lack of control • Worn tooth enamel and increasingly
over these episodes. This binge- sensitive and decaying teeth as a result of
eating is followed by behavior that exposure to stomach acid
compensates for the overeating • Acid reflux disorder and other
such as forced vomiting, excessive gastrointestinal problems
use of laxatives or diuretics, fasting, • Intestinal distress and irritation from laxative
excessive exercise, or a abuse
combination of these behaviors. • Severe dehydration from purging of fluids
Binge-eating a condition where people lose • Eating unusually large amounts of food in a
Disorder control over their eating and have specific amount of time, such as a 2-hour
reoccurring episodes of eating period
unusually large amounts of food. • Eating even when you're full or not hungry
Unlike bulimia nervosa, periods of • Eating fast during binge episodes
binge-eating are not followed by • Eating until you're uncomfortably full
purging, excessive exercise, or • Eating alone or in secret to avoid
fasting. embarrassment
• Feeling distressed, ashamed, or guilty about
your eating
Rumination (also known as rumination disorder • Regurgitating and re-chewing food on a
Syndrome or merycism) is a feeding and regular basis.
 eating disorder in which undigested • Digestive problems, such as indigestion and
food comes back up from a stomach aches.
person’s stomach into his or her • Dental problems, such as bad breath and
mouth (regurgitation). Once the tooth decay.
food is back in the mouth, the • Weight loss.
person may chew it and swallow it • Chapped lips.
again, or spit it out. This behavior People with pica often eat the following:
usually occurs after every meal, and Ash.
may appear effortless. Baby or talcum.
powderChalk.
Charcoal.
Clay, dirt or soil.
Coffee grounds.
Eggshells.
Feces (poop) of any kind.
Hair, string or thread.
Ice.

Types of Eating Habit

Eating Habit Description
Fueling for performance before heavy training, an athlete needs the
right kind of food that can provide the proper
fuel for his or her energy requirement.
Emotional Eating the practice of consuming a large amount of
food in response to emotions instead of hunger.
Social Eating a person indulges food even if they are not
hungry for the sake of being sociable and not
offending the host or the group.
Distracted Eating eating while watching tv or recreation events
for extended periods of time possess a serious
risk to one's health. Many do not pay attention
to their meal as they are distracted by what
they are watching; thus, they tend to eat more.

Sleep Management
Importance: Sleep replenishes the body, enhances alertness, reduces stress, and supports memory.
Sleep Disorders:
• Insomnia: Difficulty in falling or staying asleep.
• Sleep Deprivation: Occurs when individuals do not get enough sleep, leading to negative
health outcomes.

Stress Management:
Definition: Managing stress involves balancing thoughts, emotions, and the environment.

Stress
- a feeling of pressure or strain that can be physical, biological, or psychological. It's a normal
response to situations that make someone feel threatened or out of balance, such as when
they feel overwhelmed or can't manage a situation.
-
Unhealthy Coping Mechanisms:
1. Using alcohol or drugs to relax.
2. Bingeing on junk or comfort food.
3. Zoning out for hours on your phone or TV.
4. Withdrawing from friends, family, and social activities.
5. Sleeping too much.
6. Filling up every minute of the day to avoid facing problems.
7. Taking out your stress on others
8. Procrastinating.

Tips for Managing Stress:

1. Identify the causes
2. Replace unhealthy coping strategies
3. Avoid unnecessary stress
4. Alter the situation
5. Adapt to the stressor
6. Accept the things you can't change
7. Move more during your day
Health-Related Fitness
Health-related fitness refers to components that are essential for the overall health and well-being of
the body. These components focus on physical condition and help prevent diseases, promote
functional activities, and enhance quality of life. They are:
1. Cardiovascular Endurance
o The ability of the heart, lungs, and circulatory system to supply oxygen to working
muscles efficiently during prolonged physical activity.
o Example: Running, swimming, or cycling for extended periods.
2. Muscular Strength
o The maximum force a muscle or muscle group can exert in a single effort.
o Example: Lifting a heavy weight or pushing a heavy object.
3. Muscular Endurance
o The ability of a muscle or muscle group to sustain repeated contractions or continue
applying force for an extended period.
o Example: Performing multiple repetitions of push-ups or sit-ups.
4. Flexibility
o The range of motion around a joint, allowing the body to move freely and efficiently.
o Example: Stretching exercises, yoga, or performing a split.
5. Body Composition
o The proportion of fat, muscle, bone, and other tissues that make up your body
weight. A healthy body composition usually means a lower percentage of body fat
and a higher percentage of lean mass.
o Example: Measuring body fat percentage to assess health.
Skill-Related Fitness
Skill-related fitness focuses on abilities that enhance performance in athletic or physical activities.
These components are more directly related to skills required in sports or specific tasks and
contribute to overall athleticism. They are:
1. Agility
o The ability to change direction quickly and efficiently while maintaining control over
your body movements.
o Example: Dodging opponents in basketball or football.
2. Balance
o The ability to maintain equilibrium while stationary or moving.
o Example: Balancing on one foot or performing gymnastics routines.
3. Coordination
o The ability to use different parts of the body together smoothly and efficiently.
o Example: Catching a ball or dribbling a basketball while running.
4. Power
o The ability to exert a maximal force in a short amount of time, combining both
strength and speed.
o Example: Jumping high, throwing a shot put, or performing a powerful kick.
5. Reaction Time
o The amount of time it takes to respond to a stimulus.
o Example: Reacting to the starting gun in a race or catching a fast-moving object.
6. Speed
o The ability to move quickly across a distance or perform a movement rapidly.
o Example: Sprinting or completing fast-paced drills in sports.
HOW TO STAY SAFE DURING EXERCISE?

1. Warm Up and Cool Down

• Warm up: Begin with light aerobic activity like walking or jogging for 5-10 minutes to
increase your heart rate and loosen your muscles.
• Cool down: After your workout, gradually reduce the intensity of your exercise and stretch to
help your muscles recover.
2. Stay Hydrated
• Drink water before, during, and after your workout to stay hydrated, especially in hot or
humid conditions. Dehydration can lead to cramps or heat-related illnesses.
3. Use Proper Technique
• Using correct form when performing exercises reduces strain on your muscles and joints,
preventing injury. If unsure, consider consulting a trainer or instructor.
• Avoid overextending joints or lifting weights that are too heavy.
4. Wear Appropriate Gear
• Wear comfortable, breathable clothing and proper footwear that provide support for the
type of exercise you're doing.
• If you're doing activities like biking or contact sports, use safety equipment like helmets or
pads.
5. Listen to Your Body
• Pay attention to pain, discomfort, or unusual fatigue. If something hurts, stop the exercise to
avoid further injury.
• Don’t push yourself beyond your limits; start slow and increase intensity gradually.
6. Rest Between Workouts
• Give your muscles time to recover by incorporating rest days or lighter workout sessions.
• Overtraining can increase the risk of injury and burnout.
7. Check Your Environment
• Exercise in safe environments: clear spaces to avoid tripping, ensure proper lighting, and
avoid slippery or uneven surfaces.
• When exercising outdoors, be mindful of weather conditions and stay visible, especially if it's
dark.
8. Consult a Doctor (if needed)
• If you have any medical conditions or are new to exercise, consult a doctor before starting a
new workout routine to ensure it's safe for you.