Self-Instructed

Module in
Physical Education
and Health 12

First Quarter: Health-optimizing P.E.

(H.O.P.E.) 3

REVIEWER

Health Related Fitness (HRF)

- One’s ability to perform daily activities with vigor and free
from premature hypo-kinetic diseases.
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- Hypo-kinetic diseases are diseases that occur from a
sedentary lifestyle such as type II diabetes, stroke, heart
attack and etc.

Five Components of Health Related Fitness

Components How to
of Physical Description Incorporate Benefit(s)
Fitness in your Life
Being able to Walk 2 Reduce the
exercise or miles at a risk of heart
Cardio- perform brisk pace disease,
respiratory activity at a every day. hypertension
Fitness moderate to and high
high cholesterol.
intensity for
a long period
of time.
The amount Lift free
Increase in
of force a weights two strength and
muscle or or threereduction in
Muscular group of days per
risk for
Fitness muscles is week. injury of
capable of muscle pull
exerting. or strain.
The ability of Increase the Ability to
muscles to number of perform
Muscular exert force repetitions activities
Endurance without and the
longer,
fatiguing. amount of reduce
weight fatigue and
used. fewer
injuries to
muscles.
Flexibility The measure Perform Reduced
of rate of stretching joint pain,
motion or exercises and
the amount every day deterioration,
of movement for twenty reduced
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 possible at a to thirty lower back
particular minutes problems
joint. and prior to and muscle
exercising. or tendon
injuries.
The relative Perform Improved
proportion of aerobic weight
Body lean tissue exercises control, bone
Compositio (muscle every day mass and
n bone, water, for twenty increased
organs) and to thirty immunity to
fat tissue in minutes. illness.
the body.

Barriers to Physical Activity Participation and One’s Diet

Personal Barriers
The most common reasons adults don't adopt more
physically active lifestyles are cited:
 insufficient time to exercise
 inconvenience of exercise
 lack of self-motivation
 non-enjoyment of exercise
 boredom with exercise
 lack of confidence in their ability to be physically active
(low self-efficacy)
 fear of being injured or having been injured recently
 lack of self-management skills, such as the ability to set
personal goals, monitor
 progress, or reward progress toward such goals
 lack of encouragement, support, or companionship from
family and friends
 non-availability of parks, sidewalks, bicycle trails, or safe
and pleasant walking paths close to home or the workplace
The top three barriers to engaging in physical activity across
the adult lifespan are: time, energy and motivation.
Environmental barriers
The environment in which we live has a great influence
on our level of physical activity. Many factors in our
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environment affect us. Obvious factors include the
accessibility of walking paths, cycling trails, and recreation
facilities. Factors such as traffic, availability of public
transportation, crime, and pollution may also have an effect.
Other environmental factors include our social environment,
such as support from family and friends, and community
spirit. It is possible to make changes in our environment
through campaigns to support active transportation,
legislation for safer communities, and the creation of new
recreation facilities.

What Is F.I.T.T.?
 F.I.T.T. stands for frequency, intensity, time, and type of
exercise.
 These are the four elements you need to think about to
create workouts that fit your goals and fitness level.

Frequency
The first thing to set up with your workout plan is
frequency—how often you will exercise. Your frequency often
depends on a variety of factors including the type of workout
you're doing, how hard you're working, your fitness level,
and your exercise goals

Intensity
Intensity has to do with how hard you work during exercise.
How you can change the intensity depends on the type of
workout you're doing.

Strength Training
Monitoring the intensity of strength training involves a
different set of parameters. Your intensity is made up of the
exercises you do, the amount of weight you lift, and the
number of reps and sets you do. The intensity can change
based on your goals.
If you are a beginner looking to build muscle stability
and endurance, use a lighter weight and do fewer sets with
high repetitions: two or three sets of 12 to 20 reps. If your
goal is to grow muscle, do a higher number of sets with a
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moderate amount of repetitions (for instance, four sets of 10
to 12 reps each). If you want to build strength, use heavy
weights to do a more sets with fewer reps (five sets of three
reps each, for example).

Time
The next element of your workout plan is how long you
exercise during each session. There isn't one set rule for how
long you should exercise, and it will typically depend on your
fitness level and the type of workout you're doing.

Type
The type of exercise you do is the last part of the F.I.T.T.
principle and an easy one to manipulate to avoid overuse
injuries or weight loss plateaus.

Perceived Exertion (Borg Rating of Perceived Exertion

Scale)

The Borg Rating of Perceived Exertion (RPE) is a way

of measuring physical activity intensity level. Perceived
exertion is how hard you feel like your body is working. It is
based on the physical sensations a person experiences
during physical activity, including increased heart rate,
increased respiration or breathing rate, increased sweating,
and muscle fatigue. Although this is a subjective measure,
your exertion rating based on a 6 to 20 rating scale, may
provide a fairly good estimate of your actual heart rate
during physical activity* (Borg, 1998).
As you exercise you can rate your perceived exertion
using several anchors. These include a rating of 6 perceiving
“no exertion at all” to 20 perceiving a “maximal exertion” of
effort. Practitioners generally agree that perceived exertion
ratings between 12 to 14 on the Borg Scale suggests that
physical activity is being performed at a moderate level of
intensity. During activity, use the Borg Scale to assign
numbers to how you feel (see instructions below). Self-
monitoring how hard your body is working can help you
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adjust the intensity of the activity by speeding up or slowing
down your movements.
Through experience of monitoring how your body feels, it will
become easier to know when to adjust your intensity. For
example, a walker who wants to engage in moderate-
intensity activity would aim for a Borg Scale level of
“somewhat hard” (12-14). If he describes his muscle fatigue
and breathing as “very light” (9 on the Borg Scale), he would
want to increase his intensity. On the other hand, if he felt
his exertion was “extremely hard” (19 on the Borg Scale), he
would need to slow down his movements to achieve the
moderate-intensity range.
*A high correlation exists between a person’s perceived
exertion rating times 10 and the actual heart rate during
physical activity; so a person’s exertion rating may provide a
fairly good estimate of the actual heart rate during activity
(Borg, 1998). For example, if a person’s rating of perceived
exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate
should be approximately 120 beats per minute. Note that
this calculation is only an approximation of heart rate, and
the actual heart rate can vary quite a bit depending on age
and physical condition. The Borg Rating of Perceived
Exertion is also the preferred method to assess intensity
among those individuals who take medications that affect
heart rate or pulse.

For moderate-intensity physical activity, your target

heart rate should be between 64% and 76% of your
maximum heart rate. You can estimate your maximum heart
rate based on your age. To estimate your maximum age-
related heart rate, subtract your age from 220. For example,
for a 50-year-old person, the estimated maximum age-
related heart rate would be calculated as 220 – 50 years =
170 beats per minute (bpm). The 64% and 76% levels would
be:
64% level: 170 x 0.64 = 109 bpm, and
76% level: 170 x 0.76 = 129 bpm

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 This shows that moderate-intensity physical activity for
a 50-year-old person will require that the heart rate remains
between 109 and 129 bpm during physical activity.

For vigorous-intensity physical activity, your target heart

rate should be between 77% and 93% of your maximum
heart rate. To figure out this range, follow the same formula
used above, except change “64 and 76%” to “77 and 93%”.
For example, for a 35-year-old person, the estimated
maximum age-related heart rate would be calculated as 220
– 35 years = 185 beats per minute (bpm). The 77% and 93%
levels would be:
77% level: 185 x 0.77 = 142 bpm, and
93% level: 185 x 0.93 = 172 bpm
This shows that vigorous-intensity physical activity for a 35-
year-old person will require that the heart rate remains
between 142 and 172 bpm during physical activity.

Taking Your Heart Rate

Generally, to figure out whether

you are exercising within the target
heart rate zone, you must briefly
stop exercising to take your pulse.
You can take your pulse at your
neck, wrist, or chest. We
recommend the wrist. You can feel
the radial pulse on the artery of the wrist in line with the
thumb. Place the tips of the index and middle fingers over
the artery and press lightly. Do not use the thumb. Take a
full 60-second count of the heartbeats, or take for 30
seconds and multiply by 2. Start the count on a beat, which
is counted as “zero.” For example, if this number falls
between 109 and 129 bpm in the case of a 50-year-old
person, he or she is active within the target range for
moderate-intensity activity.

Intensity of Physical Activity

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 Intensity refers to the rate at which the activity is being
performed or the magnitude of the effort required to perform
an activity or exercise. It can be thought of “how hard a
person works to do the activity”.
The intensity of different forms of physical activity varies
between people. The intensity of physical activity depends on
an individual’s previous exercise experience and their
relative level of fitness. Consequently, the examples given
below are provided as a guide only and will vary between
individuals.

Moderate-Intensity Vigorous-Intensity Physical

Physical Activity (Approx. Activity (Approx. >6 METs)
3-6 METs) - Requires a large amount
- Requires a moderate of effort and causes rapid
amount of effort and breathing and a
noticeably accelerates substantial increase in
the heart rate. heart rate.
 Examples of moderate-  Examples of vigorous-
intensity exercise intensity exercise include:
include:
 Brisk walking  Running
 Dancing  Walking// climbing up a
hill
 Gardening  Fast cycling
 Housework and  Aerobics
domestic chores
 Traditional hunting and  Fast swimming
gathering
 active involvement in  Competitive sports and
games and sports with games (football, volleyball,
children/ walking hockey, basketball,
domestic animals traditional games)
 General building tasks  Heavy shoveling or digging
(roofing, thatching, ditches
painting)
 Carrying moving  Carrying/ moving heavy
moderate loads (<20kg) loads (>20kg)
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Personal Safety Protocol

1) Dehydration
- Refers to excessive loss of water from the body, usually
through perspiration or sweating, usination or
evaporation.
- Symptoms in both adults and children include: feeling
thirsty, dark yellow and strong smelling pee, feeling
dizzy or lightheaded, feeling tired, dry mouth, lips and
eys and peeing little.

2) Overexertion
- Occurs when people push themselves too hard during
physical activity.
- Signs of Overexertion include: dizziness, feeling faint,
lightheadedness, nausea, shortness of breath, thirst and
vomitting.
- Causes: extreme physical labor, sports, exercise, motion-
control vdeo games, woodworking hobby, handling heavy
objects, reaching, prolonged bending at waist, poor
posture.

3) Hypothermia
- Hypothermia is a condition whereby the temperature of
your body falls to a level at which your vital organs can
no longer function and begin to shut down. The
condition can develop rapidly and is caused by cold,
wet and/or windy weather which cools the body at a
rate faster than the body can produce heat.
Recognizizng Hypothermia
- When heat loss exceeds heat production, the body gives
heat to the body core (heart, lungs, brain and other
internal organs) first. So, the body decreases blood flow
to the body surface and extremitiesto decrease heat
loss and maintain the core temperature. We perceive
this, our first warning, as cold hands and feet.

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4) Hyperthermia
- Hyperthermia is a result of the body being over heated.
Causes can be physical activity, moderate to high
ambient air temperature, onset of dehydration as a
result of losing too much sweat without adequate water
intaketo replenishyour system, solar or reflected
radiation, improper clothing which does not allow for
evaporation (cooling) of sweat, a low fitness level and or
additional workload of carryying excesive weight.

Fitness Center Etiquette

Uphold the rules of the faculty
 Read, understand, and follow the rules, expectations and
posted signs
 Observe all posted equipment instructions and warnings
 If there is a piece of equipment you do not know how to
use, don’t assume you know how to use it and ask for
assistance

Using a piece of equipment someone else is using

 Ask if you can “work in between their sets” – If they say
no, please be patient and wait
○Acceptable reasons for denying the “work in” request
include the following:
 2 or more individuals are already using the equipment
 The equipment is loaded with a large amount of weight
and the user is almost done
○When “working in” allow the other person to use the
equipment after each set and re-set all equipment
adjustments back to where they were before you started
 If someone begins exercising on a piece of equipment
while you are resting between sets…
○You should say “I only have X number of sets left, you
can work in with me if you’d like
○If you were working in between someone else’s set,
make the other person aware someone is already sharing
the equipment
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  If while waiting in line to use the equipment you leave to
get a drink or to use the restroom, tell the person behind
you that you are coming right back so they are aware
that you are waiting
 If someone sneaks ahead of you, you should say “I just
went to, I believe I was here before you.”
 You cannot claim a piece of equipment by setting a towel
or bottle water on it or next it
 Allow others to work in between your sets
 Do not rest on the equipment, it is better to walk around
to accelerate your recovery
 When using the cardio equipment, please do not exceed
the 45-minute time limit
 Wipe down all equipment following each set with the
provided pre-moistened wipes
 then discard the wipes appropriately
When done with a piece of equipment

When done with a piece of equipment

 Wipe down the equipment with the provided pre-
moistened wipes then discard the wipes appropriately
 Take it all extra personal equipment with you – includes
the water bottles, towels, weight belts, etc.
 Put all equipment away – rack free weights in their
designated location, return cable accessories to the
stand, dumbbells and kettle bells, jump ropes, and
stretch cords return to the appropriate rack, stability
balls, balance balls, and foam rollers are to be wipe
down, then returned to the storage area
 DO NOT mix weight plates on the same storage bar

Being aware of the exercise area

 Stay clear of free weight areas when in use
 Do not exercise in walking area – gray floor pathways and
in front of water fountains, water and ice machine, wall
mounted wipes container and trash/recycle receptacles
 Do not stand in front of dumbbell rack

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  Before using a wall-mounted mirror, look around to
make sure you are not in someone else’s space

Using spotters for safety

 Ask for a spot when going heavy on higher risk exercise
such as bench press or squat
 Limit the number of time you ask for a spot
○ Use the weight you can handle
○ Only go heavy occasionally
○ Seldom exercise to performance failure on higher risk
exercise
 Communicate with the spotter before you start the
exercise
○ Ask them to spot you in a specific manner if that is
important to you
○ Indicate your desired number of repetitions
○ Don’t expect a spotter to assist beyond one assisted
repetition (max rep)
○ Once you complete an assisted repetition, rack the
weight

Optimizing One’s Health Through Participation in

Physical Activity

Keeping your body physically active can help improve overall

disposition, increase the release of endorphins and offer
meditation-like qualities. Physical activity can reduce the
fight or flight response often triggered by stress.
a. Mind-booster. Engaging in physical activity can improve
moods and make us feel better, increasing self-confidence,
thus reducing stress. Exercise can also improve our quality
and ability to sleep, resulting in a fully rested body which
can definitely have a positive impact on our overall
disposition and cognitive function.
b. Endorphin Release. Participating in physical activity can
result in an increase in endorphin levels. Endorphin are
chemicals or neurotransmitter hormones that are secreted
from the brain and nervous system. It activates the body’s
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opiate receptors thus it has analgesic properties that can
make you feel good. It also gives a person the feeling of
achievement and being in control.
c. Mind Stimulator. Exercise can be a form of meditation.
While involved in an engrossing physical activity, we may
find that we are concentrating strictly on the physical work.
We tend to forget the problems and worries you have at
present. With this, our mind is somehow freed and
stimulated to work and find solutions to our stress.
d. Reduction of Fight or Flight Response. Stress, either
big or small, activates our flight or fights response and in
doing so, deluges our body with different hormones
including cortisol, adrenaline, and noradrenaline. Over-
secretion of these hormones is brought about by stress, thus
must be controlled and returned to normal state. Otherwise
it could interfere with body functions leading to adrenal
fatigue. Physical activity or movement metabolizes the
hormones triggered by stress, processing these chemicals
and returning them to normal levels. Once these hormones
have been metabolized, the level of homeostasis improves,
regulating the internal conditions of the body, thus bringing
in a state of balance and stability. In this manner, we feel
calm and ready to gear up and face the world once again.
Keeping the body physically active enables the body systems
to function properly with vigor and alertness. Staying in
shape allows the individual to perform daily tasks efficiently
and effectively resulting to better output and performance.

Initiative, Responsibility And Leadership In Sports

Activities

You can elevate your participation by joining events that

promote health and fitness as well as address health issues
like diabetes, obesity, nutrition, smoking, and many more.
By joining these events, you can learn more about these
health concerns, what is being done to handle them—and at
the same time, you also get to increase your physical
activity. The following are the physical activities that you can
initiate:
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Fun run are usually 1-day events that focus on running
various distances (i.e., 3k, 5k, 10k, or longer). They cater to
a wide variety of participants—competitive or recreational
runners, and even families.
Dance events, competitions, or marathons are events
focus on dance as the main activity, whether as competition
(e.g. streetdance, dancesport) or as recreation (e.g. aerobic
dance marathons, ZumbaTM events). These may last for
hours depending on the event and variety of dances,
intensity levels, and music usually used, thus, elevating
participation.
Sports Tournament are the most common type of health-
and fitness-related organized events. They mainly focus on
sports in a tournament type of play where individual players
and/or teams compete. They are usually organized for school
teams [(e.g. University Athletic Association of the Philippines
(UAAP)].
Summer Sports Clinics are short-course sports programs
catering to school children. Sports clinics are offered by
schools and product brands when school is over and
students have their summer break.
Outdoor recreation events are specialized events that
target sports enthusiasts and athletes. These are held in
specialized venues and locations, and usually have different
categories for different levels of participants.
Talks, seminars, or conferences are usually lecture-based
events that cover topics discussed with an audience.
School, club, community, or company events are events
that are organized by schools, clubs, communities, and
companies to encourage an active lifestyle.

Recognizing and Reaching Potential

Recognizing Potential
 Think about yourself/ Know yourself
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 - Determine your core values.
- Examine your responses for themes.
- Identify areas that are not consistent with your values.
- Decide what realizing your true potential looks like.
 Be patient and kind to yourself.
 Explore, try doing stuff you've
 Excel at critical tasks
 Demonstrate Character and Leadership
 Make a conscious choice to pursue personal growth
 Have the passion and determination
 Take baby steps
 Set your own bench mark
 Get over your fear of failure

Reaching Potential
•Transform pain into purpose
•Don't get discouraged too easily.

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