Pe 11 Handouts

P.E.
AND HEALTH 11
FITNESS
 State of physically fit and healthy
 The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample
energy to enjoy leisure-time pursuits and respond to emergencies.
According to the Academy of Nutrition and Dietetics' Complete Food and Nutrition Guide (3rd ed.), when you
are fit, you have:
 Energy to do what's important to you and to be more productive

 Stamina and a positive outlook to handle the mental challenges and emotional ups and downs of
everyday life and to deal with stress
 Reduced risk for many health problems, such as heart disease, cancer, diabetes and osteoporosis
 The chance to look and feel your best
 Physical strength and endurance to accomplish physical challenges
 A better chance for a higher quality of life and perhaps a longer life, too
Physical Fitness – condition that allows the bidy to effectively cope with the demands of daily activities and
still has the energy to enjoy other active leisure activities.
There are five components of physical fitness which includes body composition, flexibility, muscular strength,
muscular endurance and cardiovascular endurance.
 Body Composition refers to the percentage of fat, bone, muscle and organ mass in one's body. (ex:
Two people who are the exact height and weight but look completely different.)
 Flexibility is the range of motion possible at a joint.
 Muscular Strength is the ability of a muscle or muscle group to exert force.
 Muscular Endurance is the muscle's ability to perform an activity without fatigue.
 Cardiovascular Endurance relates to the ability of the circulatory and respiratory systems to supply
oxygen to the body during sustained physical activity.
Importance of Active Lifestyle
1. Improves bone, joint and muscle strength
2. Develops motor control and coordination
3. Helps maintain a healthy body composition
4. Improves the psychological functioning of an individual
5. Increases the efficiency of the lungs and the heart
6. Increases muscle strength and endurance
7. Protects from musculoskeletal problems suc as low back pain
8. Possibly delays aging process
9. Reduces the risks of cardiovascular diseases such as coronary artery disease and stroke
10. Promotes healthy cholesterol level
11. Decreases risk of Type 2 diabetes
12. reduces the risk of breast and colon cancer.

13. Improves control over anxiety and depression
14. Builds self-esteem and social interaction
Inactive lifestyle has been considered by the WHO as s significant risk factor in the development of many
noncommunicable diseases.
Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most
people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different,
though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your
risk of injury.
Some activities fit into more than one category. For example, many endurance activities also build strength.
Strength exercises can also help improve balance.
Endurance
Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and
circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry
out many of your everyday activities. Endurance exercises include:
 Brisk walking or jogging

 Yard work (mowing, raking, digging)
 Dancing
Strength
Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday
activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or
“resistance training.” Strength exercises include:
 Lifting weights
 Using a resistance band
 Using your own body weight
Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises
will also improve your balance. Balance exercises include:
 Standing on one foot

 Heel-to-toe walk
 Tai Chi
Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more
freedom of movement for other exercises as well as for your everyday activities, including driving and getting
dressed. Flexibility exercises include:
 Shoulder and upper arm stretch

 Calf stretch
 Yoga

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P.E.

 Energy to do what's important to you and to be more productive

 Flexibility is the range of motion possible at a joint.

 Muscular Strength is the ability of a muscle or muscle group to exert force.

 Muscular Endurance is the muscle's ability to perform an activity without fatigue.

Importance of Active Lifestyle

1. Improves bone, joint and muscle strength

2. Develops motor control and coordination

3. Helps maintain a healthy body composition

4. Improves the psychological functioning of an individual

5. Increases the efficiency of the lungs and the heart

6. Increases muscle strength and endurance

7. Protects from musculoskeletal problems suc as low back pain

8. Possibly delays aging process

10. Promotes healthy cholesterol level

11. Decreases risk of Type 2 diabetes

12. reduces the risk of breast and colon cancer.

14. Builds self-esteem and social interaction

 Brisk walking or jogging

 Standing on one foot

 Shoulder and upper arm stretch

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