LESSON 1 Facts on Fitness and Health

Introduction
BODY AWARENESS refers to the consciousness of one’s body as a whole, and an awareness of the body in relation to
movements (Favila, Salve, et.al.2004)

Throughout your life, you have to make healthy decisions for yourself and your family. Your decisions will influence your
total well-being including quality and cost of your care. To have a sound body, one must have a sound mind. The World Health
Organization (WHO) defines “HEALTH” as a state of complete physical, mental and social wellness, not merely the absence of
disease or infirmity. This definition emphasizes health as a positive state of well-being, not just absence of disease. Emotional,
physical and social well-being allows people to fulfil their responsibilities, function effectively in daily activities, and have the
satisfaction in their intrapersonal and interpersonal relationship.

FITNESS indicates soundness of body organs such as the heart and lungs. Fitness involves human mechanisms performed
efficiently under exercise or work conditions and a reasonable measure of skill in the performance of physical activities.

Step 1: Moderate Physical Activity- the first step in the Physical Activity Pyramid, this phase should be performed daily or a at
least 4-5 times a week.

Activities under this phase are: Brisk walking, Yard work, House work, Bowling, Golf and Shooting basketball in half court

National guideline recommends 60 minutes of moderate to vigorous activity each day for the young/ young ones and 30 minutes
for adult.

*know the right technique for brisk walking

a. hold your head high
b. keep your shoulders relaxed as much as possible
c. hands should be cupped lightly and you should not clenched your fist.
d. focus your eyes five to six meters ahead
e. elbow should bend at an angle of 90 degree
f. lead with your heel
g. transfer your weight through the heel

Step 2: Vigorous Aerobics-includes exercise that can be done for a long period of time, non-stop, and is dynamic enough to
increase heart rate.

Activities under this phase are:

Energetic brisk walking, Intense jogging, and; Vigorous aerobic dance

National guideline recommends at least 20 minutes of vigorous activity each day or at least 3 times a week to help build a high
level of cardio-respiratory endurance.

Step 3: Vigorous Sport and Recreation- this phase requires the heart to beat faster than normal, and eventually makes the person
breathe faster and sweat more.

Activities under this phase are: Basketball, Football, Soccer, Tennis

National guideline recommends of 20 minutes of vigorous sports and recreation activity a day or at least three (3) days a week

Step 4: Muscle Fitness Exercises- this phase in the Physical Activity Pyramid represents muscle fitness exercises, which build your
strength, muscular endurance, and power.

Activities under this phase are:

Training with weights or machines, Rock climbing, Calisthenics, and; Jumping

This type of exercise produces general health and wellness benefits, better performance, improved body appearance, a healthier
back, better posture, and better bones. National activity guidelines recommend to perform at least 2-3 days a week muscle fitness
exercises.

Step 5: Flexibility Exercise phase in Physical Activity Pyramid that represents flexibility exercises. According to ACSM, flexibility
exercises improve postural stability and balance.

Activities under this phase are: Gymnastics, Dance, Stretching, and; Yoga

This type of exercise produces health benefits like, reduce soreness, prevent injuries, and reduce risk of back pain.National activity
guideline recommends to perform flexibility exercises at least 3 days a week.

Balancing Energy
The top of the pyramid presents a balance scale illustrating the need to balance the take in energy in food with the put out energy
in activity. Energy balance means that the calories in the food you eat are equal to the calories you get through in exercise each
day. Balancing the energy is essential to maintaining a healthy body composition.
Proper diet includes:
1. Go food for energy 2. Grow food for bones, muscles and teeth; and
3. Glow food for skin, hair, eyes.
4. Regular exercise helps improve blood circulation, reduce stress, increase energy, control weight and lighten the mood. Select
exercises that will suit body needs. Start with moderate activity and progress to vigorous ones.

Lesson 2 PHYSICAL FITNESS : ITS IMPORTANCE

INTRODUCTION

Modern technology has lessened the physical demands of everyday activities like cleaning the house, washing the dishes
and clothes, carrying pail of water, scrubbing the floor and the like. These activities demand time to be accomplished. Chores that
once required long hours of physical activities, can now be accomplished in just few seconds by simply pushing a button or
settings the dial. As a result, more free time is utilized for other activities. Unfortunately, many individuals have acquired a
sedentary or inactive lifestyle leading to some disease like hypertension, musculoskeletal disorder such as osteoporosis and
obesity.

Meaning of Physical Fitness

PHYSICAL FITNESS is designed as “a physical state of well-being that allows people to perform daily tasks or activities with vigor,
reduce the risk of health problems related of lack of exercise and establishes a fitness base for participation in a variety of physical
activities. (American Association of Health, Physical Education, Recreation and Dance-AAPHPERD)

Physical fitness refers to the ability to perform daily tasks vigorously and alertly, with energy reserved for enjoying leisure time
activities and meeting emergency demands. It is the ability to endure, to bear up, and to withstand stress, to carry our
circumstances which an outfit person could not perform. Physical fitness is the major goal of physical education and is a major
basis for good health and well-being.

Physical fitness involves the performance of the heart, lungs and muscle of the body. What we do with our bodies also
affects our mental health. Fitness influences some degree qualities such as mental alertness and emotional stability.

As you undertake your fitness program, it is important to remember that fitness is an individual quality that varies from
person to person. It is influenced by age, sex, heredity, personal habits, exercise and eating practices.

Seven Dimensions of Well-Being

Healthy living and physical fitness are closely connected. Being physically fit not only help people live healthy, it also helps
people live longer. Both pertain to wellness.
1.PHYSICAL WELLNESS- Ability to maintain a healthy quality of life through daily activities without undue fatigue or physical stress.
It is the ability to recognize that behaviours have a significant impact on wellness and adopting, healthful habits like; routine
check-ups, maintain balanced diet, and regular exercises will lead to optimal Physical Wellness.

2. EMOTIONAL WELLNESS- Ability to understand oneself and cope with the challenges that life can bring. It is the ability to
acknowledge and share feelings of anger, fear, sadness or stress; hope, love, joy, and happiness in a productive manner.

3. INTELLECTUAL WELLNESS- Ability to open one’s mind to new ideas and experiences that can be applied to personal decisions,
group interactions and community betterment. It is the ability to intelligently response to stimuli, improve skill in decision making
and lifelong learning that will contribute to intellectual wellness.

4. SOCIAL WELLNESS Ability to relate and connect with other people. It is the ability to establish and maintain positive
relationships with family, friends and co-workers.

5. SPIRITUAL WELLNESS- ability to establish peace and harmony in life. It is the ability to deal not only with religious beliefs and
practices but more so to develop congruency between values and actions and to realize a common purpose.

6. OCCUPATIONAL WELLNESS- ability to get personal fulfilment from jobs or chosen career or fields while maintaining balance in
life. It is the ability to contribute to make a positive impact and to become a productive member of the society.

7. ENVIRONMENTAL WELLNESS- ability to recognize responsibility for the quality of the air, the water and the land.

RISK FACTORS

Risk factors are behaviours or conditions that increase the chance of developing a disease. Risk factors for cardiovascular
disease are also often risk factors for other chronic diseases. Many risk factors are related. For example, if someone is not
physically active, he is more likely to become overweight and develop high blood pressure.

The following are common risk factors that can lead to cardiovascular disease:

1. Tobacco Use
People who smoke cigarettes increase their risk for high blood pressure, emphysema, lung cancer, heart attack,
asthma and stroke.
2. Physical Inactivity/ Sedentary lifestyle Physical Inactivity/ Sedentary lifestyle
Is a term used to identify people who do not get the recommended level of regular physical activity.
3. Poor Diet Body
Is lacking nutrients like vitamins, minerals and essentially fatty acids that may increase the risk of mental health
problems, dementia, poor memory and depression.
4. Overweight / Obesity
Weighing more than is normal, necessary, or allowed, especially having more body weight than it considered
normal or healthy for one’s life or built.
5. High Blood Pressure
Is a condition in which the long term force for the blood against the artery walls is high enough that it may
eventually cause health problems such as heart disease.
6. High Blood Cholesterol
Is a major risk factor for coronary heart disease, a cause of heart attacks, and reducing blood lipid levels, lowers
the cardiovascular risk.
7. Diabetes
A metabolic disease in which the body’s inability to produce any or enough insulin causes elevated levels of
glucose in the blood
8. Stroke
The sudden death of brain cells due to lack of oxygen and blood flow to the brain.
9. Multiple Risk Factors

A risk factor is any attribute, characteristic or exposure of an individual that increases the livelihood of developing
a disease or injury.
Key Recommendations

For overall good health eating pattern that accounts for all foods and beverages within an appropriate calorie
level.
1. A healthy eating pattern includes
a. A variety of vegetables from all of the subgroups- dark green, red and orange, legumes(beans and peas),
starchy, and other
b. Fruits, especially whole fruits
c. Grains, at least half of which are whole grains
d. Fat-free or low fat dairy, including milk, yogurt, cheese, and / or fortified soy beverages
e. A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and
nuts, seeds, and soy products
f. Oils
2. Engage in Moderate activities
a. Walking at a pace of 15-20 minutes per mile.
b. Climbing stairs
c. Gardening
d. Yard work
e. Moderate to heavy house work, and
f. Dancing
MOTIVATION IN PHYSICAL FITNESS AND STRESS MANAGEMENT
Introduction

Physical Fitness is considered as an important goal of physical education. Good physical fitness and regular physical
activity are important to wellness. Regular physical activity and good physical fitness play a vital role to enhance quality life in
many ways. Physical fitness and exercise can help one look well, feel good and enjoy life. Exercise helps lower the personal’s level
and improves his muscle tone and results to a good self-perception. Fitness and exercise have been physical health benefits so
that an individual feels good and functions effectively.

There are many benefits to good physical fitness. A physically fit will be more likely to have a healthy body composition,
he will have a good physique and will be less likely to suffer from conditions caused by over-eating.

Motivation in Physical Fitness

People who do physical activity and exercise as part of their daily lives when they are young and keep it as they grow older benefit
from it throughout their lifespan. Physical activity is defined as any movement that spends energy. Exercise is subset of physical
activity that is structured and planned.

The following are guidelines in improving Physical Fitness

Empower yourself Find a buddy Set realistic goals Find something you like and enjoy Find a buddy

Start slow and gain momentum Be inspired by someone Plan a Fitness Program Track your progress

Health Benefits of Physical Fitness

Young and adults can avoid the lack of physical activity which may be considered a major cause of health problem.

John Abdo identified the benefits of fitness

1. Increasing fitness improves energy. It is necessary to inform the students that when they adopt a more physically active
lifestyle, gradually, they will begin to feel better, and there body will tend to burn fat faster and they will lose weight. This
increased energy transfer allows the person to be more productive at work and at home. However, others may disagree
 because in the beginning of an exercise program they usually experience soreness and tiredness. Thus, they almost want
to discontinue the fitness program
2. Increasing fitness helps a person to think better even when stressed. Use of the following information to explain this
complex process. When we stressed, our heart beats faster, we start to sweat and breathe harder. If our body is not used
to those changes, we tend to have a hard time thinking and handling the pressure. Those who are physically active
experience the same changes in their body. During active play or mental work, the person may experience increased heart
rate or irregular breathing. When a person is fit, he is more likely to engage in more physical activities which may result to
bodily changes which are favourable to improve one’s health and to cope with stress. A physically fit body and a healthy
state of mind will assure work performance.
3. Increasing fitness improves muscles and bones. Strong muscles and bones are necessary to improve performance and
decrease chances of injury especially to those who work requires physical exertion.

4. Increasing fitness improves the heart and lungs. If your heart and lungs are accustomed to physical activity. You can
actively and confidently go up a flight of stairs, walk more than a mile or lift a few heavy boxes.

5. Increasing fitness improves your looks. As mentioned previously, improving your fitness may lead one to drop a few
inches around the waist and look healthier. This may give a person more confidence to continue engaging in exercise.
People who are obese tend to feel uncomfortable when exercising and lose their motivation. Remember, every little bit
helps.
6.
Causes and Effects of Stress

Stress is the body’s response to the various mental, emotional and physical strains or tensions. If not addressed, stress can
damage one’s self the outlook in life and the behaviour.

Causes and Effects in Teenagers

1. Family problems
2. Living away from the family
3. High expectations in the family elders
4. Peer pressure

5. New environment

6. Commuting time and traffic

7. Romantic relationships
8. School workloads /major requirements
9. Norms and standard of the society
10. Financial needs
11. Adjustment to new level of independence
12. Academic competitions for performance and recognitions
13. Extracurricular activities
Effects of Stress

Effects of stress may vary for one person to another.

1. Skin problems like acne and eczema

2. Lack of appetite or over eating
3. Insomnia or over sleeping
4. Unusual sadness and happiness
5. Anxiety or irritability
6. Developing migraine/headache
7. Developing heart burn or chest pain
 8. Develop indigestion
9. Frequent urination
10. Diarrhea and constipation
Coping of stress

The following are some guidelines on how to cope with stress:

1. Share your thoughts and feeling with your family and trusted friends
2. Keep a list of priorities
3. Be positive and optimistic
4. Laugh a lot. Laughter is the best medicine
5. Keep a diary
6. Accept the facts to please everybody
7. Do not procrastinate
8. Avoid being lonely
9. Develop healthy lifestyle habits
10. Be honest to yourself

11. Engage yourself in some progressive relaxation

12. Focus on positive aspect of your life
13. Listen to music, read book and watch movies

Lesson 4 Fitness Testing and Assessment

Introduction

Healthy living and physical fitness are closely connected. Being physically fit not only help people live healthy, it also helps
people live longer. People who do physical activity and exercise as part of their daily lives when they are young and keep it as they
grow older benefit from it throughout their lifespan. Physical activity is defined as any movement that spends energy. Exercise is
subset of physical activity that is structured and planned.

Categories of Physical Fitness

High related physical fitness

Health-related physical fitness involves the components of physical fitness which relate to good health. The components
commonly include body composition, cardiovascular fitness, flexibility, muscular strength and endurance.

1. Body composition

It is a health-related component of physical fitness that pertains to the relative amounts of muscle, fat, bone, and other vital
parts of the body. Ideal percentage for men is between 12-16% and for women 15-20%. People with a high percentage of body fat
are more likely to be ill resulting to a higher death rate among them.

2. Cardiovascular fitness

It is a health-related component of physical fitness that relates to ability of the circulatory and respiratory systems to apply
oxygen during sustained physical activity.

Cardiovascular fitness also refers to cardiovascular endurance, aerobic fitness and cardiorespiratory fitness. Commonly
administered field tests include the mile run, the 12- minute run, the 1 mile walk, and treadmill test.

3. Flexibility

It is a health-related component of physical fitness that refers to the range of motion available at a joint. Howley and Frank
(1997) specify the flexibility-required range of motion without discomfort or pain. Flexibility is specific to each joint of the body.
Thus, there is no general measurement of flexibility is for cardiovascular fitness. Flexibility is a typically measured in the field with
activities such as sit and reach.
 4. Muscular Strength

Is a health-related component of physical fitness that refers to the ability of the muscle to exert force.

Like flexibility and muscular endurance strength is specific in nature. For the assessment, it would be necessary to test each
major group of the body. Laboratory and field tests are similar and involve the assessment of one repetition (maximum amount of
resistance you can overcome at one time.)

5. Muscular Endurance

Is a health-related component of physical fitness that relates to the muscle ability to continue to perform without fatigue.

Like flexibility and muscular endurance strength is specific in nature. For true assessment, it would be necessary to test each
major group of the body. Laboratory and field tests are similar and are based on the number of repetitions that can be performed
by the specific muscle group being tested (example: repetitions of push-ups or abdominal curls).

Skill-Related Fitness

Skill-related fitness involves the components of physical fitness that relate to enhanced performance in sports and motor
skills. The components commonly include agility, balance, coordination, power, speed, and reaction time. Visual tracking may also
be considered.

The components of fitness included in fitness tests but are not directly related to improved health are designated as skills
related physical fitness components. Possession of skill-related fitness abilities enhances ability to keep good health. It is assumed
that people who possess skill-related fitness will be more likely to engage in regular activity. For this reason, they will have
enhanced health-related fitness and a lower risk of hypo-kinetic diseases and condition. Skill- related fitness components are
assessed with performance measures. Components such as reaction time and speed are considered to more relates to heredity
than healthy lifestyle, especially in children

1. Agility

Is a skill-related component of physical fitness that pertains to the ability to rapidly change the position of the entire body in
space with the speed and accuracy.

2. Balance

It is a skill-related component of physical fitness that pertains to the maintenance of equilibrium while stationary or moving.

3. Coordination

is a skill-related component of physical fitness that refers to the ability to use the senses as sight and hearing, together with
other body parts in performing motor tasks smoothly and accurately, like eye and hand coordination while catching the ball.

4. Power Is a skill-related component of physical fitness that refers to the rate at which one can perform work. Power is
considered to be a combination of strength and speed. It is also defined as the ability to exert muscle force quickly. For
this reason, power is a combination of skill and health-related physical fitness.

5. Speed is a skill-related component of physical fitness that refers to the ability to perform a movement within a short
period of time.

There are many different types of speed such as running speed, swimming speed and speed of hand or foot movement to
name but a few.

6. Reaction time

is a skill-related component of physical fitness that refers to the time elapsed between stimulation and beginning of the
reaction to it.

An example of reaction time is moving one foot form the accelerator to the brake pedal when reacting to a situation.
 Formula for Computing BMI

classification

Weight (in kilogram) Below 18.5 underweight

Height (in meter)2 18.5 -24.9 Normal

25.0-29.9 Overweight

30.0-above Obese

Lesson 7 Aerobics

Introduction- Any regular activity is a form of aerobics although running, bicycling and swimming are some example of an aerobic
routine. In this lesson you will learn the origin of aerobics, its classification, and its importance to one’s health.

History of Aerobics

Dr. Kenneth H. Cooper, a physician at San Antonio Air Force Hospital in Texas, devised a form of exercise that helped to
prevent coronary artery disease. He called this system Aerobics. These exercises were initially invented for astronauts who were
carefully monitored for pulse rate and oxygen comsumption.

Later, it was observed that these types of exercises were also useful for most individuals, then different forms of aerobics
such as dance aerobics, step aerobics, water aerobics came about.

Cooper (1968) published “Aerobic” which discussed scientific exercise programs through running, walking, swimming, and
bicycling. The publication of this book was timely in successfully educating the Americans the ill effect sedentary lifestyle brought
about by the comfort of technology. Moreover, Cooper educated the people of the benefit of Aerobics.

After two decades, aerobic dance and exercise in various forms spread throughout the United States and in other
countries. The number of aerobic participants in the United States alone grew from an estimated six million in 1978.

In 1983, Howard and Karen Schwartz organized Sport Fitness Intentional (SFI) to oversee a new competitive sport. They
developed sport aerobics.

The first world championships were held at San Diego in March 1990 participated by athletes from fifteen countries.

Sport aerobics competition originally featured in four categories : individual male, individual female, mixed pairs, and trio.
In 2002, the competition included for groups of six athletes. Competitors are judged on a one minute, 45 second routine done
with music. Judges use two criteria-artistic merit and technical, with a maximum of 10 points each.

The federation Internationale Gymnastique formally adopted sport aerobics as gymnastics discipline in 1996 after their
first world championship 1995.

Types of Aerobics

1. low impact aerobic

this type of aerobics is mostly suitable for individuals suffering from osteoporosis, back and weight problem an diabetes.
Elders can also perform low impact aerobics. This type of aerobics are movements involving large muscle groups used in
continuous rhythmic activity in which at least one foot contacts the floor at all times. It is an excellent way to begin an exercise
program for those who have not exercised for some time and who want to get ease from aerobic program.

2. Water/aqua aerobics

This includes variety of different body movements performed in the water. Aqua aerobics starts with the every simple
exercises and moves onto more advanced routines just like in a regular aerobics. As water aerobics programs become more
advanced, these incorporate more advanced, more intricate dance and calisthenics movements. It is supervised by fitness
instructor and it may be done with or without music.
 3. Step aerobics

Step aerobics involves stepping up and down on an elevated platform rhythmically or to a certain beat. This type of aerobic
does not only help an individual to burn calories but also boost heart health by raising the good cholesterol which prevents
hardening of artery walls. May studies show that there is significant decrease in bad cholesterol levels in individual participating in
step aerobics as compared to sedentary individual.

4. Dance aerobics

Ballet, country line dancing, salsa and hip hop among many others inspire dance aerobics. It is essential an hour workout set
to music. It begins with 5-10 minute warm-ups and stretching, followed by a 20-30 minute target heart range dance and, 20
minute muscle stretching floor program known as body sculpting. It ends with a 5-10 minute cool down, followed by more
stretching. It is typically held about three to four times a week.

5. Sports aerobics

Code of points (2001-2004) defines sports aerobics as the ability to perform continuous complex and high intensity movement
patterns with music originated from the traditional aerobic dance. The routine must demonstrate continuous movements,
flexibility, strength, and utilization of the seven basic steps with high degree of perfectly executed elements of difficulty.

Sports aerobics is a recreational and competitive sport that involves performing agile movement patterns to fast paced music.
It is a sport that is less strenuous than gymnastics but is has fun and artistic quality of aerobics.

Benefits of Aerobics

Walking, running, hiking, bicycling, swimming, cross country, skiing, stair climbing, rowing aerobic dancing are some forms
of aerobics which are indeed beneficial to people’s health. Some of the benefits are listed below:

1. Helps to strengthen the heart and lungs which result to better expulsion of water materials such as carbon dioxide.
2. Increases blood stroke volume of the heart.
3. Promotes efficient use of oxygen to burn fat more effectively
4. Strengthen the defense system, lowers blood pressure and helps in reducing the risks of diabetes and other life
threatening disease.
5. Increase good cholesterol, and decreases bad cholesterol, and promotes faster recovery from any sort of disease.
6. Maintain a physically fit body.
Aerobics injuries generally involves sprains and strains to the soft tissues and joints of the lower limb.

The risk of an aerobics injury can be minimized by the use of god quality appropriate footwear, and effective warm up and cool
down routines.

WEEK 6: Aerobics program

Introduction

Warm-up is used to prepare the body in doing more complicated skills or movements. Doing so makes one more
comfortable and relaxed in performing other exercise. The previous lesson discussed the importance of warm-up, aerobic
routine and cool down. Individuals must strictly follow these stages to avoid DOMS ( Delayed Onset Muscle Soreness )

Aerobic Program - Phase of aerobic include warm-up, aerobic proper and cool down these are three stages of completing
an aerobic work-out.

Warm-Up - Warm-up helps your body prepare itself for exercise and reduces the chance of injury. The

warm-up phase should be a combination of rhythmic exercise which begins to raise the heart rate and
muscle temperature, and stretching through a full range of motion.

The stretches in the warm-up should be non-ballistic and should cover all the major groups. Always stretch the lower
back before doing any lateral movements of the upper torso such as side bends.
Aerobics proper - Aerobics Proper improves cardiovascular endurance composition. It is characterized by a continuous, vigorous
and rhythmic exercise of the impact of the aerobics, high, moderate or low impact aerobics. It is the stage when distribution of
the oxygen to the different parts of the body takes place and burning of fats occurs. Aerobic dance proper is considered as the
core of the aerobic work-out.

Cool Down - After any aerobic activity, the blood is pooled in the extremities, and the heart rate is elevated. The purpose of the
cool down is to bring the heart rate down to near normal levels and to get the blood circulating freely back to heart. Cool down
should also include stretching to help relax the muscles which worked so hard during the activity. The cool down stretches also
increase flexibility and might help prevent DOMS (Delayed Onset Muscle Soreness).

Cardiovascular Endurance- The capacity of the heart, blood vessels and lungs to adapt to physical exertion for a prolonged
duration.

The Training Heart Rate Kervonen’s Formula (1957)

THR=RHR + 0.6 (MHR-PA-RHR)

Where THR- Training Heart Rate RHR- Resting Heart Rate

PA- Present Age MHR-Maximum Heart Rate

Resting Heart Rate is obtained either by getting the pulse at the carotid artery (area of the neck/below the jaw) or
through the radial artery or the inner wrist.

This is the number of pulse beast at rest. The best time to take the RHR is upon walking up in the morning. The average
RHR is 75 beats for boys and 80 beats for girls per minute.

Working Heart Rate (WHR) Exercising Heart Rate (EHR) or Target Heart Rate (THR) this is the 60-80 percent of your
heart maximum capacity.

Recovery Heart Rate (RHR) this is the number of pulse beats taken five to ten minutes after a workout or after walking
and stretching in the gradual cool-down. The heart beat should go back to normal or slightly above the resting heart rate.

Note: Copper recommends pulse taking at the inner wrist or radial artery using the forefinger and the middle finger.
Another point, Carotid artery (at the neck, below the jaw) may be used.

Maximum Heart Rate

Formula : 220 (constant)-present age = MHR

Example : 220 -17 years old = 203 beats per minute

Note : your heart rate should not exceed its maximum level when exercising to avoid injury.

Energy Systems with Aerobic Activities -Analysing how the human body works, one can say that it can be compared to a
complex machine of a vehicle, or a busy organization of people working together for a common goal. For these biological systems
with specialized cells according to their functions, one of the goals is the production of energy to maintain life and its integrity.

What exactly is Energy? To answer this question, we will be dealing with more analogies of the things we see in our daily-life in
discussing biochemistry and energetics. However, it is essential to understand at first that energy is transferred from one from to
another rather than produced in the body. Specifically, our body digests the foods we eat, which is energy in the chemical form,
processes it and translate into mechanical in nature (Movement). The body is capable of doing this translation energy forms
because of its special biological system, solitarily designed for this purpose.

THE ENERGY SYSTEM -Our body can alter from one form to another, the same way a vehicle burns the fuel for its wheels to move.
This process in the body is comparable to factories and its role to the society. The things we have today are once raw materials
that gone through different stages in the factory. This “factory” in the body that produces immediate energy as finish product may
be known as the Energy System. The complexity of the human energy systems will answer the question on how does the food we
eat becomes the movement we do, or what happens in between digestion and exertion. The link between the two will lead us to
three major “factories” or pathways: Immediate, Short-term and Long term Energy Systems.

The immediate energy system or the ATP-CP system produces chemical energy from Adenosine Triphosphate
(ATP). ATP is the currency for the body to produce energy for work. Chemical energy is released from cleaved
bonds of distal phosphate groups of the molecule resulting to free phosphate group and adenosine diphosphate
(ADP). This ADP molecule will go through a recycling process with creatine phosphate (CP). CP will donate its
phosphate group to ADP, later bonds to form a new ATP molecule. The production process of ATP in recycling the
ADP take less than 10 seconds, hence the name immediate energy system.

HEALTH-RELATED FITNESS - In the present day, exercise is becoming a vital sign for health. A growing number of
physicians in the Philippines now includes physical activity in patient assessment, and prescribe exercise
particularly to those with common chronic health conditions. Overwhelming scientific evidence, with around 8000
articles used, show that physical activity and exercise has a positive relationship with health. Benefits of exercise
show strong evidence in lowering risks of cardiovascular health conditions such as coronary heart disease, stroke,
high blood pressure and adverse blood lipid profile.

Strong evidence also showed positive effects in lowering the risk for certain kind of cancers and metabolic
conditions. Exercise lowers risk of colon and breast cancer, and metabolic syndrome, helping achieve the
appropriate body weight level. The report also showed that a combination of aerobic and resistance exercise
lowers the risk of type 2 diabetes, and others include improved balance for elder people and reduction of
depression.

It is established that exercise does not only prevent chronic diseases but treat them as well. As a big player in
health treatment, it is easy to say that we should start exercising or play sports for health. However, questions of
safety still arise especially for people who are unfamiliar with the active lifestyle. It is recommended that one
should consult physicians who are equipped to prescribe exercise and certified fitness professionals to program
exercise in the right dose.

BARRIERS TO PHYSICAL ACTIVITY PARTICIPATION -There are a lot of factors that limit an individual to participate in physical
activity or doing exercise. Muscle or skeletal injury and sickness are some of the common reasons for postponing participation.
Musculoskeletal injury hampers one execution of skills, while sickness, most especially for those taking medications, affects the
natural reactions and response in the body. For vigorous physical activity, the absolute risk of sudden death from myocardial
infarction has been estimated 1/15,000 - 18,000 per year. Although this rate is low, a relatively higher risk is seen among
sedentary individual who would like to participate in vigorous exercise programs.

RISK STRATIFICATION CATEGORIES FOR ATHEROSCLEROTIC DISEASE

HIGH RISK- participant should undergo further medical testing and physician clearance before starting an exercise
program. Clinical supervision is recommended during exercise. MODERATE RISK- participant is safe to begin light
or moderate intensity exercise, but a medical clearance is required before partaking in a vigorous intensity
exercise. Supervision of fitness professional is recommended. LOW RISK- participant is safe to begin exercising
without further assessment or need for supervision.

EXERCISE RESPONSE INDICATORS -When doing exercise, it is vital for us monitor ourselves and listen to our body
respond to the physical activity we do. The way our bodies respond to physical stress gives us a clue on the gains
we can get from it. With the help of a fitness professional, this reaction of the body to exercise help us also know
what activity to do next, and what support do we need for the entire program. The most common and practical
indicator for our bodies’ reaction to exercise is the heart rate. Not only in the field of fitness, heart rate
monitoring is done as well in clinical testings and medical assessments. In hospitals, devices are being used for this
such as stethoscopes, pulse rate monitor, oximeters and many others. However, in the activity field, devices like
these are somewhat impractical to use especially while one is in the middle of an exercise routine. Coaches and
fitness professionals usually use alternative methods in monitoring heart rates, one of which are pulse rate sites.
 Pulse rate is one of the reliable methods of monitoring ones heart rate especially in the field. There are common
sites where you can acquire a pulse rate reading.

Carotid Artery- the main artery that supplies blood to the brain, neck and face. It is divided into internal and
external carotid artery. It can easily be located 1-1.5 inches from the tip of the Adam’s apple going to the side.
Radial Artery- the main artery at the lateral aspect of the arm. It is easily be located right below of the wrist, at the
side of the thumb.

Heart rate monitoring is an essential part of your exercise life. The data you get from pulse rate reading will say
something about the following:

*intensity of the exercise you do in relation to your capacity

*development of your vascular system

*development of the heart and stroke volume

Aside from the heart rate, respiratory rate is also an indicator of how your body responds to
physical stress and measured as the number of breaths per minute.

SAMPLE AEROBIC ACTIVITIES

We can incorporate a variety of aerobic activities for exercises in our daily lives. In choosing an activity, one
should consider the following:

INTEREST- participants who are successful in their exercise program are motivated and driven because activities
are their interest. Though it is recommended that variation should be implemented, starting up from something
that is interesting is becoming a factor that gives momentum to participants and prevents drop-out. Interest is
an important thing to consider in choosing an activity.

FACILITY- the place where you intend to do your activity is important as well. It affects the development of your
program. It is better to choose an activity that is practical to a place that is accessible to participants. Safety
should be the top feature of the chosen facility.

AVAILABILITY OF A HEALTH CENTER- in case of an unfortunate situation, participants will rely on health center
with medical professionals to address their needs. It is important to know some medical support nearby the
intended facility for exercise, know its contact information and capacity.

FREE DANCING -Free dancing can be characterized as aerobic recreational dancing, comprised of dance steps that
are applicable even to sedentary individuals. This form of exercise usually last for greater than 40 minutes per
session, with movement speed usually at normal range. Free dancing includes Zumba, Aerobic Tae Bo, and
Disco/Community Dancing. Free dancing usually occurs with no complicated rules in participation. Instructors are
not usually strict with the form of execution and flexibility of movement. The foal of free dancing as an aerobic
exercise is the use of large group of muscles for cellular respiration and circulation.

RECREATIONAL SPORTS PLAY

Recreational sports are a good way of doing aerobic exercise. Sports played in an uncompetitive manner and in
minimal intensity drives you to maintain a consistent respiratory rhythm. Unlike free dancing, sports play involves
game rules in the participation. It is important to remember that despite the use of sports in exercise, participants
must still play in a normal intensity and speed to maintain its aerobic integrity.

In our country, recreational sports play is possible for clubs and community venues where the facility is
available. Usually, communities have covered basketball courts, swimming pools and even badminton courts.
Some municipalities have full-sized football fields and track oval where people can use during non-office and
school days. Sports play is crucially done with companions, if not family members, such as friends, especially if
teamsports is to be played for exercise.

JOGGING -for individuals with introverted personalities, jogging would be a good alternative. Jogging is non contact activity where
one can control his/her exercise pace. It is the most popular aerobic activity and usually recommended by most health
professionals. Jogging is usually practical for practitioners because no specific gym or activity area is needed. Many Filipinos go to
parks with family members where trees are rich and far from the pollution of vehicles.

WALKING -When seeking for a lesser impact activity than jogging, walking or trekking is still an alternative for aerobic exercise. It
has been the most appropriate for all participants because of the minimal demand it entails from them. Although walking is a very
simple exercise, positive effects to health can be as high as the intensive ones.

Like jogging, walking for fitness is best done in a community that has fewer hazards from possible accidents. It is
also essential to be well-hydrated, and trail food may be brought for emergency glycemic needs.

CYCLING –For some, jogging or walking may not be exciting unlike the thrill they get from cycling. But like other
suggested activities, cycling must be done in a recreational nature and race cycling must be avoided to preserve
the aerobic gains one can possibly get.

Most practitioners, especially those who are in a cycling lifestyle are geared with hi-tech and expensive bicycles and
accessories. Although this may make your cycling experience a quality, one may still benefit even from the starter
bikes. For as long as safety is considered, recreational cycling will change your body to the better.

WALKING THE DOG - One’s interest should not hinder him/her to do aerobic exercise, and miss the benefits it can potentially give.
To the simplest way as walking the dog, participants may now enjoy the good things from aerobic exercise. When walking with a
pet makes physical activity less stressful yet still able to raise one’s heart rate and energy expenditure.

In activities like these, it is still recommended to plan and document the distance and exertion as a reference for progression and
tracking of improvement. Journaling the walking session may be done to help the participant cope up with the discipline of
physical activity as he or she does the specific task. The whole experience does not only improve the individual’s health but uplift
his or her spirit as well.

CONCLUSION

There are other forms of aerobic activities that can be done by people depending on their interest and what specifically works for
them. The key to aerobic exercise is for the physical activity to drive the individual to breathe more often for absorption of
oxygen in the body and let the heart work its way for circulation. Aerobic exercise usually has duration of 30 minutes to an hour a
session, involving most, if not all of the body parts and big muscle groups. Working on these characteristics, one may choose an
activity of his or her choice as an activity, and possibly modify his/her favourite pass time to make it an aerobic exercise session.

Aerobic Activities for Degenerative Diseases - Physical inactivity is a fast-growing health problem that influences the occurrence
of chronic diseases a degenerative health complications. In a span of 5 years from 2003 to 2008, there is a significant increase in
the prevalence of low physical activity. Particularly among females, more than 85% is the prevalence of low physical activity in the
2008 National Nutrition Survey of the FNRI-DOST. The Philippine Association for the Study of Overweight and Obesity (PASOO)
implemented a Task Force composed of experts from various medical disciplines to give special emphasis to this low physical
activity problem. The task force is focused on institutionalize physical activity as a vital sign for health with the grown of these
chronic diseases.

THE AMERICAN COLLEGE OF SPORTS AND MEDICINE (ACSM) GUIDELINES - The ACSM is an association of health care and fitness
professionals that are dedicated to help the world in health and for longer lives. The organization, the only one that offers a 360-
degree view of the sports medicine profession, is composed of more than 50,000 members and certified professionals around the
globe.

In the guidelines of ACSM, participation in physical activity should be in a total of at least 150 minutes per week
of moderate-intensity, or 75 minutes per week of vigorous-intensity. This exercise recommendation can be
redistributed as 30 minutes of exercise five times a week or 50 minutes for 3 sessions a week. Exercises in this
prescription are mostly aerobic exercises. Other information may bereferred to the Philippine Physical Activity
Guidelines by the Department of Health as well.

EXERCISE IN HYPERTENSION - Hypertension (HTN) is the 4 th leading cause of morbidity in the country based on
the Philippine Health Statistics of the DOH in 2009. HTN is defined as having a resting systolic blood pressure
(SBP) of 140 mm Hg and / or diastolic blood pressure (DBP) of 90 mm Hg.

SYSTOLIC BLOOD PRESSURE (SBP) –it is the top number in blood pressure reading that refers to the amount
pressure in your arteries during the contraction of your heart.

DIASTOLIC BLOOD PRESSURE (DBP) – The bottom number that refers that refers to the blood pressure in
between beats of the heart.

Optimal Lesser than 120 and lesser than 80 Normal 120-129 and 80-84 High Normal 130-139 and 85-89 Stage
1: hypertension 140-159 and 90-99 Stage 2: hypertension 160-179 and 100-109 Stage 3: hypertension Greater
than 180 or greater than 110

Benefits of Exercise

Aerobic activities help in the reductions in blood pressure. It appears that exercise produce small reductions
in BP reading but it are actually clinically significant. A decrease of 2 mm Hg in the systolic BP can reduce
mortality from coronary heart disease and stroke. For people with HTN who engage in aerobic activities,
blood pressure is decreasing approximately 5-7 mm Hg after an aerobic exercise session. Blood pressure after
exercise is reduced for up to 22 hours from the end of the aerobic exercise bout.

Aerobic exercise for Hypertensive People -Aerobic exercises primarily are cornerstone therapy for people with hypertension most
days of the week. It is recommended in a moderate intensity, accumulating 150 minutes in a week.

The primary focus in exercise aside for reducing blood pressure is safety. Exercise should be avoided if resting BP
exceeds 200/110 mm Hg. If BP exceeds 200/105 mm Hg, exercise must be stopped immediately. It is required to
consult a physician and a clinical fitness professional before doing exercise that will fit your limitations. An
individualized exercise program would be appropriate especially for participant who are currently taking
antihypertensive medications. These medications impair the body’s ability to regulate body temperature during
exercise and may induce low blood pressure or hypotension after.

EXERCISE IN DYSLIPIDEMIA -Dyslipidemia or hypercholesterolemia is an abnormality in blood lipid profile, and a primary risk
factor for cardiovascular disease. Blood cholesterol is basically composed of three (3):

1. Low Density Lipoproteins (LDL) -Commonly referred to as the “bad cholesterol” LDLs provide us the source of plague and
blockage in the blood vessels.

2. Triglycerides - This type of fat in the bloodstream is the one muscles use for energy. However, excess triglycerides in the blood
increase the risk of a heart attack.

3. High Density Lipoproteins (HDL) - This type of cholesterol removes the excess that help form build-up or plaque in the blood
vessel. HDL lowers the risk of heart disease, hence for the term “good cholesterol”.
A good profile of blood cholesterol, low LDL and high HDL, is ideal for health. Obstruction of blood flow
or atherosclerosis from elevated LDL can result to heart attack or stroke. It is known that exercise
prevents from occurring and reverse the condition of abnormal blood lipids, and improving
cardiovascular health.

Total cholesterol ˂5.2 mmol/l

HDL cholesterol ≥ 1.0 mmol/l

LDL cholesterol ˂3.4 mmol/l

Triglycerides ˂2.3 mmol/l

Benefits of exercise - It is found that regular exercise participation reduces levels of triglycerides, since it is consumed
by muscles for energy, and increases the concentration of HDL. The loss of fat-mass and body weight comes with
improvements in the lipid profile of an individual. Among the different types of exercise, aerobic exercise has been the
foundation in treating and preventing the occurrence of dyslipidemia.

Aerobic Exercise for People with Dyslipidemia - Aerobic exercise for ≥ 5 days in a week, with 30 minutes per day is a
good start in the program. A moderate intensity aerobic activity that uses almost all parts of the body is beneficial. It is
mandatory to consult a physician and seek for a clinical fitness professional if special modifications are needed
especially if participant is taking lipid-lowering medications. Lipid-lowering medications are known to potentially cause
muscle damage or myalgia among exercising individuals.

Exercise in Obesity - Overweight and obesity are both result of accumulation of excess body fat. Most people fail to
distinguish the difference of the two. It is important to recognize that weight does not just capture fat mass but as well
as muscle mass. The interpretation of increased weight must consider the possibility of increase muscle mass also.
Hence, percent body fat, Waist Circumference and Waist-Hip Ratio are becoming a trend in the analysis of health
through overweight and obesity. Weight management and loss provides significant health benefits especially if
maintained through physical activity participation. However, giving the appropriate intensity should be given a detailed
attention, for weight management has to consider the occurrence of weight regain. Failure of physical activity
maintenance usually result to this weight regain with approximately 33% to 50% of gain, one year after terminating the
physical activity program.it is crucial therefore that lifestyle modification should be the programming goal for weight
loss.

Benefits of exercise - Reduction in body fat has been associated with health improvements particularly in cardiovascular
disease risk factors, blood lipid profile and glucose tolerance. Improvement in cardiovascular health entails a positive
effect on the individual’s endurance. Other effects on the individual’s functionality are linked with improved body
composition such as the mechanical aspect of movement.

Aerobic Exercise for the Obese and Overweight - Like in the previous conditions, aerobic exercise is the standard in the
management of obesity. It is good to start with 150 minutes of moderate intensity exercise per week, done in most
days. The ideal target for the reduction is from 5% to 10% of the initial body weight over a 3 to 6-month period. From
the minimal public health recommendation, progression can be done after 3 to 6 months from 150 minutes to 200-300
minutes per week. Since lifestyle modification is the guide for improvement, gradual nature of progression is essential.

Energy expenditure works in our body as chemical energy converted to mechanical energy (movement),
making us use exercise as a tool in energy management. However, one can also manage it by reducing
energy intake by 500 kcal per day, progressed to 1,000 kcal per day to achieve greater effect. This may
be done by reducing˂30% of dietary fat at the same time. The gradual addition of physical activity in
their everyday life can be well managed by journaling these activities in their personalized planners.
Exercise in Metabolic Syndrome

The metabolic syndrome is somehow related to the previous conditions. It is characterized by a

constellation of cardiovascular disease (CVD) risk factors. This condition is viewed to be a complicated
case for it has a combination of clinical syndromes and has three-fold probability to develop type 2
diabetes. Presence of this condition can be seen if there is a presence of any 3 or 5 factors.

Aerobic Exercise for People with Metabolic Syndrome - Aerobic exercise recommendation in preventing
and treatment of metabolic syndrome is connected to the recommendation for dyslipidemia, obesity and
hypertension. The main consideration when dealing with metabolic syndrome is the gradual progression
from the minimum public health requirement of 150 minutes of moderate intensity per week to 300
minutes per week. The progression is longer compared to the previous conditions because of its complex
nature. It is always advisable to consult with a physician and a clinical fitness professional in the
progression of physical activity to be utilized.

EXERCISE IN ASTHMA - IN 2012, the WHO presented the data 10,471 or 2.48% of total deaths in the
world from a chronic inflammatory disease called asthma. Philippines ranked in the world as the 24 th in
terms of occurrence of asthma deaths. As a major public health problem, it is the occurrence of
inflammatory and narrowing of breathing tubes that cause difficulty in breathing. Asthma is defined as a
condition characterized by recurrent or chronic wheeze or cough, with airway obstruction due to
bronchial hyperactivity, secondary to airway inflammation.

Asthma usually have triggers, both in the environment and in the diet, leading to episodes of coughing,
chest tightness, shortness of breath, wheezing and a rapid breathing rate, a broad perspective is needed
in the management, but basically, the ultimate goal is the acquirement of control over the condition.

RELIEVERS- these provide quick relief of symptoms through bronchodilatory mechanisms.

CONTROLLERS- these help to prevent asthma exacerbations by reducing airway inflammation and
sensitivity to triggers because of its anti-inflammatory properties.

BENEFITS AND RISKS OF EXERCISE -it is common knowledge that exercise in general really improves the health of an
individual. Particularly for asthma, 20 to 30 minutes of aerobic exercise found to improve maximal ventilation, oxygen
consumption, work capacity, and heart rate if done two to three times a week. Most literatures suggest that exercise is
not only safe and effective for asthma, but also help control its occurrence and severity.

However, because it promotes vasodilation of vessels, exercise itself triggers episodes of

bronchospasm. This bronchospasm is famously called Exercise-induced Bronchospasm (EIB). Almost all
individuals with asthma suffer from EIB during exercise. It is a substantial barrier to physical activity and
characterized by transient airway obstruction that occurs 5 to 15 minutes following physical exertion.