P.

E and Health are strenuously performed so as to cause

marked temporary increase in respiratory
Physical Activity
and heart rate.
Involves any bodily movement caused by
BENEFITS OF AEROBIC EXERCISE:
muscular contractions that result in the
expenditure of energy. It is usually classified 1. Improve circulation and help the body
according to its purpose such as use oxygen better.
occupational, transport-related, household
2. Increase the number of red blood cells in
and recreational.
the body.
Exercise
3. Increase energy, stamina, and mental
A planned program of physical activities health.
usually designed to improve physical fitness
4.Develop endurance, which means that
with the purpose of increasing physical
one can work out longer without
fitness level.
experiencing fatigue.
Physical Fitness
5.Help reduce the risk of developing heart
Physical Fitness is a condition that allows diseases and other ailments.
the body to effectively cope with the
6. Helps reduce body fat for weight loss
demands of daily activities and still has
7. Help reduce stress, tension, anxiety, and
energy to enjoy other active leisure
depression.
activities.
TYPES OF AEROBIC ACTIVITIES:
HEALTH-RELATED FITNESS:
1. MODERATE-INTENSITY AEROBICS - Even
Muscular Strength
simple house chores may be considered as
Muscular Endurance moderate-intensity aerobics.

Cardiorespiratory 2. VIGOROUS-INTENSITY AEROBICS - Your

heart will beat much faster, and breathing
Endurance
will be much harder than normal when you
Flexibility participate in this type of activities.

Body Composition B. Anaerobic Exercises - Exercises that are

done quickly for short periods of time. It
TYPES OF FITNESS EXERCISE: usually involves pushing against a source of
resistance to increase strength.
A. Aerobic Exercises - is a system of
physical condition involving exercises that
BENEFITS OF ANAEROBIC EXERCISE: Resting Heart Rate - (RHR) refers to your
heart rate when you are resting or not
1. Increase bone and muscle strength
doing any physical activity.
2. Improve endurance and joint functions
Recovery Time - refers to how long it takes
3. Reduce the risks of injuries due to weak your heart rate to return to RHR after
muscles engaging in physical activity

4. Improve cardiac functions To know your heartbeat:

5. Enhance “good” HDL-cholesterol Press your index and middle fingers on your
neck or wrist.
6. Help maintain lean body mass which is
important for persons wishing to lose Count your heartbeats for 10 seconds
weight
Multiply it by 6 to find your heart rate
7. Minimize the risk of osteoporosis
IMPORTANCE OF AN ACTIVE LIFESTYLE:
8. Develop coordination and balance
1. Improves bone, joint, and muscle
C. Flexibility Exercises - involve stretching strength.
activities that improve the range of your
2. Develops motor control and
muscles and joints. It makes your muscles
coordination.
more flexible. These exercise enable you to
reach, bend, and turn better. 3. Helps maintain healthy body
composition.
Heart Rate Monitoring:
4. Improves the psychological functioning of
You need to work out within your target
an individual.
heart rate zone to improve your fitness. The
target heart rate zone is 60% for the lower 5. Increases the efficiency of the lungs and
limit and 85% for the upper limit of your heart.
maximum heart rate.
6. Increases muscle strength and endurance
The maximum heart rate is the greatest
7. Protects from musculoskeletal problems
number of times your heart beats per
such as “low” back pain.
minute while exercising. To get your
maximum heart rate, subtract your age 8. Reduces the risk of cardiovascular
from 220 (beats per minute). diseases such as coronary artery disease
and stroke.
Heart Rate - refers to the number of times
your heart beats per minute. 9. Promotes healthy cholesterol level
10. Helps regulate blood pressure. PARTS OF AN EXERCISE PROGRAM:

11. Build self-esteem and social interaction. WARM-UP

EXERCISE LOAD

BARRIERS OF AN ACTIVE LIFESTYLE: COOL-DOWN

PRE- CONTEMPLATION - ONCE THE PRINCIPLES OF EXERCISE TRAINING:

INDIVIDUAL DOES NOT RECOGNIZE THE
Principle of Overload- The Principle of
PRESENCE OF UNHEALTHY HABIT AND THE
Overload states that the body must work
IMPORTANCE OF CHANGING HIS/HER
harder than what it is used to in order to
BEHAVIOR
adapt. It implies that exercise is controlled
CONTEMPLATION- ONCE THE INDIVIDUAL form of stress that will stimulate the body
BECOMES DEDICATED TO THE IDEA OF to become stronger.
ADOPTING A POSITIVE BEHAVIOR
PRINCIPLE OF PROGRESSION- The Principle
PREPARATION STAGE - ONCE AN of Progression states that the body should
INDIVIDUAL IS CONVINCED TO MAKE THE experience a gradual increase in workload.
CHANGE
Principle of Specificity- The Principle of
ACTION STAGE- INDIVIDUAL INITIATES THE Specificity states that the body will adapt
NEW BEHAVIOR specifically to the workload it experienced.
It implies that improvements in fitness level
FITT PRINCIPLE:
will be limited to the activities that one is
FREQUENCY- The frequency of an exercise performing.
program depends on the current fitness
PRINCIPLE OF INDIVIDUALITY- The
level and the type of activity performed. It
Principle of Individuality states that no two
is important to provide rest days to allow
persons are the same and their rate of
the body to recover.
adaptation to the same workload differs.
INTENSITY- The intensity of an exercise,
PRINCIPLE OF REVERSIBILITY- The Principles
refers to the difficulty level of the workout.
of Reversibility is another stating of the
TIME- The time or duration of an exercise principle of disuse. If your energy systems
session is influenced by the intensity and are not utilized, they deteriorate to a level
the type of activity performed that matches your level of activity. It
indicates that disuse or inactivity results in
TYPE- The type of activity is influenced by loss of benefits achieved in overloading.
the fitness goal and the current fitness
level.
SETTING FITNESS GOAL: SMARTER:

Write short term (can be achieved in 6 to 8 S-SPECIFIC

weeks) and long term ( can be achieved in 6
M-MEASURABLE
to 8 months) performance goal
A-ATTAINABLE
Set realistic Goals- it is important that goals
are attainable in the given period R-REALISTIC
Write specific Goals- Write a goal for each T-TIME
fitness component instead of writing a
general one E-EXCITING

Write a fitness contract- a visual reminder R-RECORDED

of the goal you have indetified and it
strengths your resolve to keep your exercise
program