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Aerobic Exercise
Vigorous (60-85%):

 Referred to as endurance or cardio exercise  MHR X 0.6 = ___ bpm

and happens when the large muscles in the  MHR X 0.85 = ___ bpm
body move in a rhythmic manner for a long
period of time. Benefits of Aerobic Exercise

 It reduces the risk of developing many

 It involves increasing oxygen consumption
diseases such as heart disease, stroke,
by the body. type 2 diabetes, dementia and even some
cancers.
 This kind of exercise is important for many
body functions and helps keep our heart,  Physical activity in general has also been
lungs and circulatory system healthy, as shown to reduce the risk of depression.
well as improving our cardiorespiratory
fitness.
Anaerobic Exercise

Moderately intense – Activities will increase your  Dominate in releasing energy that the body
breathing and heart rate, but you should still be can use to perform. It will enhance our
muscle power, strength and size.
able to carry out a conversation. It will also lead to
an increase in body temperature causing slight Benefits of Anaerobic Exercise
sweating. If you would be able to talk, but not sing,
you know you are working at a moderate intensity  Regular anaerobis exercise increases our
level. An example would be brisk walking or casual bone mass density, slowing the natural loss
cycling. of bone that occurs with age and thus
reducing the risk of osteoporosis.
Vigorously intense – Activities will lead to heavy
breathing where you cannot keep a conversation. It  Maintaning muscle mass is particularly
will cause a large increase in heart rate and body important for older adults, as a decrease in
a muscle strength can lead to a lack of
temperature. An example would be jogging or
mobility and increases the risk of falls.
circuit training.
 Regular resistance training can improve
One of the most efficient ways to assess fitness is muscle strength.
through your heart rate.

So, you need to keep track of your fitness level by

having a record of your heart rate before and after Set Fitness Goal
any physical activity.

How to calculate your THR (Target Heart Effective training takes times and patience. If one
Rate) adhere to the proper principles of training result will
definitely be seen. The performance will be
improved and physiological changes will occur as
Moderate (40-55%): 220 – Age = Personal well. A proper program of exercise considers three
Maximum Heart Rate (PMHR) principles of training: the principle of overload, the
principle of progressive, and principle of specifity.
 MHR X 0.4 = ___ bpm
 MHR X 0.55 = ___ bpm
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Overload Principle the body primarily develops that part. The

principle of specificity implies that to
become better at a selected exercise or
 Overload Principle - This principle pertains skill, you need to perform that exercise or
to doing “more than normal” for skill. For example, a cyclist should be
improvement to happen. It means to boost trained in cycling and a runner should be
our fitness, strength, or endurance. trained in running. Use the acceptable sort
Workload is extended accordingly. Applying of exercise that directly improves your target
these training principles will cause long-term muscles.
adaptations, enable the body to figure more
efficiently to deal with higher level of  Principle of Reversibility - Development of
performance. muscles will happen if regular movement
and execution are completed. If activity
o Frequency – Increasing the number ceases, it will be reversed. This shows that
of times your train per week. benefits and changes achieved from
overload will last as long as training is
o Intensity – Increasing the problem continuous. On the flip side, this also
of the exercise, for instance, running implies that the detraining effect will be
at 12 km/h rather than 10 or reversed once training is resumed.
increasing the load you’re squatting Extended rest periods reduce fitness and
with. therefore the physiological effects diminish
over time which throws the body back to its
o Time – Increasing the length of your pre-training condition.
training time for every session for
instance, cycling for 45 minutes
rather than 30. The F.I.T.T Principle of Physical Activity

o Type – Increase the intensity of

training. For instance, progress from Understanding the F.I.T.T. principle helps you
walking to running. create a workout plan which will be beneficial in
reaching your fitness goals. F.I.T.T. stands for
frequency, intensity, time, and type of exercise.
These are the four elements you would like to
 Principle of Progression - To ensure that believe to make workouts that suit your goals and
the results will still improve over time, the fitness level. Learn how the F.I.T.T. principle works.
adapted workload should be continually
increased. A gradual and systematic
increase within the workload over a period
of time will lead to improvement in fitness F.I.T.T
without risk of injury. If overload occurs and
increase rapidly, it may lead to injury or
muscle damage. If increased slowly,  Frequency – The first thing to identify in the
improvement is unlikely. For instance, the workout plan is frequency- how often you
athlete who exercises vigorously only on exercise. Your frequency often depens on a
weekends violates the principle of spread of things including the sort of
progression and may not see obvious workout you’re doing, how hard you’re
fitness gains. working, your fitness level, and your
exercise goals. Three to five times a week is
 Principle of Specificity - We have all a safe frequency for each component of
heard the phrase, "Practice makes perfect." health related physical fitness.
Well, this is often the principle of specificity
in action. This principle simply states that o For Cardio – Include your goal,
exercising a specific piece or component of guidelines recommend moderate
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exercise five or more days every example, five sets of three

week or intense cardio three days repetitions each.
every week to improve your health. If
your goal is to lose weight, you’ll  Time – Time is the length of the physical
need to work often up to six or more activity. Considering the other aspects of
days a week. the F.I.T.T principle, time differs depending
on the health-related fitness component
o For Strength Training – The targeted.
suggested frequency is two to three
non-consecutive days a week, it o For Cardio – The suggested cardio
should be one to two days between exercise is 30 to 60 minutes but the
sessions. If you are doing a split duration of your workout depends on
routine, like upper body at some the type of exercise. For beginner,
point and lower body subsequent, you might start with a workout of 15
your workouts are going to be more to 20 minutes. If you’re doing steady
frequent that total body workouts. state cardio, like going for a run, you
may exercise for 30 minutes to an
 Intensity – Intensity refers to how hard your hour. If you’re doing interval training
work during the physical activity period. and working at a high intensity, your
Intensity is often measured in several ways, workout should be shorter, around
counting on the health-related component. 20 minutes to half-hour.
For instance, monitoring pulse rate is
technique to measure intensity during o For Strength Training: How long
aerobic endurance activities but gives no you life weights depends on the type
indication of intensity during flexibility of workout you’re doing and on your
activities. schedule. For total body workout,
you may take up to an hour, but s
o For Cardio – For cardio, you will split routine may take less time
usually monitor intensity by heart because you’re working for fewer
rate or pulse rate. The muscle groups.
recommendation for steady-state
workouts is at a moderate intensity  Type – Type refers to the definite physical
and for interval training it should be activity selected to improve a component of
done at a high intensity for a shorter health-related fitness. For example, a
period of time. person who wants to improve the arm
strength should exercise the triceps and
o For Strength Training – Monitoring biceps, while an individual who wants to
the intensity of strength training improve aerobic endurance need to execute
involves a special set of parameter. some other aerobically challenging activities
The intensity depends on the such as jogging, running, swimming.
workload you are doing, the amount
of weight you lift, the number of o For Cardio – Cardio is changeable
repetitions and sets. You can since any activity that makes your
change the intensity based on your heart rate up counts. Dancing,
goals. For a beginner use a lighter running walking jogging, and cycling
weight and your goal is to develop are some of the wide variety of
muscle, do a higher number of sets activities you may choose. Having
with a moderate amount of more than one cardio activity helps
repetitions (four sets of 10 to 12 reps reduce boredom.
each). If you want to create strength,
use heavy weights to try to do more o For Strength Training – Strength
sets with fewer repetitions for training workouts can also offer a
variety of exercise. It includes any
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exercise using resistance like work efficiently and to supply the body with
dumbbells, barbells, machines, and oxygen.
many others to work your muscles.
You may also use your body as 3. Flexibility – The ability to use your joints
resistance tool. You may change the
type of your strength workout fully through a wide range of motion.
depending on your goal.
4. Muscular Endurance – The ability to use
Physical Fitness muscles for a long period of time without
tiring.

A person who is free from illnesses and can do 5. Muscular Strength – The ability of the
physical or sports activities and still has an extra muscles to lift a heavy weight or exert a lot
energy to do more activities is considered to be of force one time.
physically fit. Physical fitness is a combination of
health fitness and body fitness.

Health fitness refers to your body’s ability to fight Skill Related Fitness
off diseases. Body fitness, on the other hand, is
refers to the ability to do strenuous physical or
Skill-related physical fitness consists of those
sports activities without getting tired easily. components of fitness that have a relationship with
enhanced performance in athletic activities.
Fitness
Skill-related fitness increases one’s ability to
perform in various activities and only have an
Fitness is a condition in which an individual has indirect connection with health.
sufficient energy to avoid fatigue and enjoy life.

Skill performance-related fitness involves skills that

will enhance one’s performance in athletic or sports Six Fitness Related Fitness Components
events.

Health Related Fitness 1. Agility – is the ability to change and control

the direction and position of the body while
maintaining a constant, rapid motion.
This is primarily associated with disease prevention
and functional health. Participating in regular 2. Balance – is the ability to control or stabilize
the body when a person is standing still or
health-related fitness helps you control your weight,
moving.
prevents diseases and illness, improves mood,
boosts energy and promotes better sleep. 3. Coordination – is the ability to use the
senses together with body parts during
Health Related Fitness Components movement.

4. Speed – is the ability to move your body or

1. Body Composition – The combination of parts of your body swiftly. In sports, players
all the tissues that make up the body such rely on speed to gain advantage over your
as bones, muscles, organs and body fat. opponents.

5. Power – is the ability to move the body

2. Cardiovascular Endurance – The ability of
parts swiftly while applying the maximum
the heart, lungs, blood vessels, and blood to force of the muscles.
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Barriers to Physical Activities

6. Reaction Time – is the ability to reach or
respond quickly to what you hear, see, or
feel. 1. Lack of Time
2. Social Support
3. Lack of Energy
Physical Activity and Exercise 4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
Activities done by the skeletal muscles that utilize 7. High Costs and Lack of Facilities
energy is called Physical Activity. Activities you
are doing at home or in school are considered to be Eating Habits
physical activity. Activities you are doing at home or
in school are considered to be physical activity. It is The term eating habits (or food habits) refers to
classified into 4 domains: occupational, domestic, why and how people eat, which foods they eat, and
transportation, and leisure time. with whom they eat, as well as the ways people
obtain, store, use, and discard food. Individual,
1. Occupational – These are the activities you social, cultural, religious, economic, environmental,
do at your work place. Lifting computers and and political factors all influence people’s eating
books, going your friend’s desk or preparing habits.
lunch at the pantry. Influences on Food Choices

2. Domestic – These are the activities that

involves travelling. Riding a jeepney, 1. Individual Preferences - Every individual
tricycle, motorcycle, or bikes. has unique likes and dislikes concerning
foods. These preferences develop over
time, and are influenced by personal
3. Leisure Time- These are the activities you experiences such as encouragement to eat,
do during recreational activities. Playing, exposure to a food, family customs and
swimming, hiking or craft making. rituals, advertising, and personal values.

Exercise according to a study by Buckworth and 2. Cultural Influences - A cultural group

Dishman, is the planned, structured, repetitive provides guidelines regarding acceptable
bodily movements that someone engages in for the foods, food combinations, eating patterns,
purpose of improving or maintaining physical and eating behaviors. Compliance with
these guidelines creates a sense of identity
fitness of health.
and belonging for the individual.
 Muscle-Strengthening Activity – This kind
3. Social Influences - Members of a social
of activity, which includes resistance training group depend on each other, share a
and lifting weights, causes the body’s common culture, and influence each other's
muscles to work or hold against an applied behaviors and values. A person's
force or weight. membership in particular peer, work, or
community groups impacts food behaviors.
 Bone-Strengthening Activity – This kind
4. Religious Influences - Religious
of activity (sometimes called weight-bearing
proscriptions range from a few to many,
or weight-loading activity) produces a force from relaxed to highly restrictive. This will
on the bones that promotes bone growth affect a follower's food choices and
and strength. behaviors.
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5. Economic Influences - Money, values, and  Height – is the distance between the feet
consumer skills all affect what a person on the floor to the top of the head in
purchases. The price of a food, however, is standing position.
not an indicator of its nutritional value. Cost
is a complex combination of a food's
availability, status, and demand.
Galaw Pilipinas
6. Environmental Influences - The influence
of the environment on food habits derives
from a composite of ecological and social First 10 Steps:
factors. Foods that are commonly and easily
grown within a specific region frequently 1. Inhale/Exhale – Pagsuko
become a part of the local cuisine. 2. March and Step – Rigodon Royale
3. Hapay – An Marol
4. Walking, Clapping Hands – Kiwel Kiwel
7. Political Influences - Political factors also
5. Suba at Sug
influence food availability and trends. Food
6. Arnis Strike
laws and trade agreements affect what is
7. Atraca
available within and across countries, and
8. Lundagan
also affect food prices. Food labeling laws
9. Maglalatik
determine what consumers know about the
10. Tinikling
food they purchase. Eating habits are thus
the result of both external factors, such as
politics, and internal factors, such as values.
These habits are formed, and may change,
over a person's lifetime.

Improving Your Eating Habits

1. Reflect – on all your specific eating habits,

both bad and good; and, your common
triggers for unhealthy eating.

2. Replace – your unhealthy eating habits with

healthier ones.

3. Reinforce – your new, healthier eating

habits.

Additional

 Body Composition – is the body’s relative

amount of fat to fat-free mass.

 Formula for BMI – Weight in kg/(Height in

meter)^2

 Weight – refers to the heaviness of a

person.
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