HOPE - 1ST QUARTER REVIEWER

1ST SEMESTER

WEEK 1: Basic Concepts of Physical muscles malamang, pwede for

Fitness and Recommended Physical core, biceps, etc.,)
Activity 3. Bone-Strengthening Activities -
referred to as weight-bearing or
PHYSICAL ACTIVITY - bodily weight-loading activities. It
movements produced by the skeletal produces a force on the bones
muscles that lead to energy that promotes bone growth and
expenditure. strength. (pwedeng lifting own
weight pero for the purpose of
DOMAINS OF PHYSICAL ACTIVITY: strengthening bones)
1. Occupational - these are work- 3 BODY ENERGY SYSTEM:
related activities such as climbing 1. Phosphagen System -This
the stairs or lifting objects. (e.g. system is the fastest way of
mga trabaho na ginagawa mostly acquiring energy for the
like: construction workers & muscle. A short burst of intense
kargador) activities such as five-second
2. Domestic - activities done at sprints or jumping is fueled
home such as household chores through this energy system.
3. Transportation - activities for (biglaang paglabas ng force like
traveling and commuting (bike receiving, spiking, shooting) e.g
broom broom) shot put, high jump and sprints,
4. Leisure Time - activities for or burst-like sports, such as
recreation (e.g. sports, exercise, football, basketball, and
and hobbies ng isang tao) volleyball.
2. Anaerobic Glycolysis (“without
3 MAIN TYPES OF PHYSICAL oxygen” - anaerobic) - is the
ACTIVITY: second fastest way of obtaining
1. Aerobic activities - also known to keep muscles contracting. (e.g.
as Cardio or Endurance Kayak, Football (Soccer),
Activity. Aerobic physical Gymnastics, Taekwondo,
activities improve the efficiency of Wrestling, etc.)
aerobic energy production and 3. Aerobic System - need
cardiorespiratory endurance. maggenerate ng energy for
(mostly exercise pang stretching) activities na longer than three
2. Muscle-Strengthening minutes!!! (kahit anong sports
Activities - are collectively called daw na may repeated shifts,
Resistance Training. It is also rallies, events, or sustained
primarily used to improve exercise like long miming)
muscular strength and WEEK 2: Physical Assessment,
muscular endurance. (for Managing One's Stress, Health-
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Related Fitness, Barriers to Physical - Classified further as muscular

Activity and Health Behaviors, Health strength, muscular endurance,
Risk Factors, and Different Types of and flexibility
Eating. ● MUSCULAR STRENGTH
- Refers to the single maximum of
PHYSICAL FITNESS ASSESSMENTS force a muscle lifting heavy
- Designed to give individualized weights and pushing and pulling
feedback regarding one’s overall a heavy box
fitness status and physiological ● MUSCULAR ENDURANCE
reaction to physical activity effort - Refers to the capacity to move
Benefits of Physical Fitness one’s body or object without
Assessments tiring. (EX: wall climbing, pull ups)
- Make individuals aware of their ● FLEXIBILITY
current fitness status - Refers to the ability to move a
- Encourage individuals to joint smoothly through its
participate in exercise programs complete range of motion that
and physical activities allows a person to do bending
- Starting point for an individual movements w/o incurring injury
exercise prescription or plan, and ● BODY COMPOSITION
create realistic goals - Refers to the measurement of
- Evaluate development in fitness body fat and muscle mass in the
achieved through exercise body.
interventions and adjust exercise - B.C. metrics that are commonly
prescription & fitness goals used and include body mass
accordingly index (weight and height),
- Record changes in fitness skinfold measures (estimate body
throughout the years of exercise fitness), body measurement
involvement (waist and hip circumference)

COMPONENTS OF HEALTH- BARRIERS TO PHYSICAL ACTIVITY

RELATED FITNESS: AND HEALTH BEHAVIORS
● CARDIOVASCULAR- ● Healthy Lifestyle Choice - Well
RESPIRATORY ENDURANCE balanced in terms of physical
- “Aerobic Power” activity - this is also connected
- ability of the circulatory & with healthy eating, relaxation,
respiratory systems to send sleep, and personal hygiene. So
oxygen to muscles over an kapag healthy din ang imong
extended period. (EX: distance lifestyle, ibig sabihin ikaw ay may
running, swimming) weight control, good muscle tone,
● MUSCULAR FITNESS improved lung capacity, better
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sleep patterns, a sense of well- ● There is no mandatory labeling

being, and more energy. requirement in PH
Syempre, you can prevent ● However, various food
illnesses na and enhance manufacturers practice nutrition
wellness. labeling (usually found at the
● Energy needs - mayroong Harris back of the product)
Benedict Equation na sinasabing
kailangan estimate roughly ang TYPES OF EATING
weight, age, height, and gender. 1. Fueling for Performance
According to Food and Nutrition - usually associated w/ athletes
Research Institute-Department of - so they can perform at optimum
Science and Technology, dapat levels during competition
daw ang mga teens na may age 2. Emotional Eating
of 13-19 ay need kumain ng 55- - Some people are either
70% of carbohydrates, 20-30% of motivated/not motivated to eat
proteins, 10-15% of fats on the depending on their mood.
daily basis. (+Nutrition Labeling 3. Social Eating
are practiced in our country kahit - Eating can be associated and
hindi required) influence by traditions
- People associate eating with
celebrations, holidays, family
SELF-ASSESSMENT gatherings, and religious
- Primarily designed to help people traditions
determine and gauge their 4. Eating Out of Habit or
personal fitness level by Recreational or Habitual Eating
recording and evaluating their - Eating may also be associated
assessment results with particular circumstances/
sports events
EATING HABITS - Some people, even if they’re not
- Build healthy eating habits hungry, eat snacks whenever
1. Eating variety of vegetables they watch tv, and when they get
(especially dark green, red, and home from work/school, it has
orange vegetable) become a habit.
2. Eating variety of fruits (serving: 2 - Basta ito yung parang midnight
or more servings) snacks xD
3. Eat whole-grain, high-fiber
breads and cereals WEEK 3: Training Principles for
4. Drink fat-free or low-fat mild and maintaining Health-Related Fitness
eat low-fat dairy products and Safety Etiquette and Community
Resources in case of Emergency
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1ST SEMESTER

- Specific training methods

FITT PRINCIPLE selected will develop the specific
● Frequency, Intensity, Time, Type fitness component required.
● A tried-and-true method of putting
together an efficient workout plan GOAL SETTING
● Useful if: thriving on structure as - A major part of overall planning to
you can think of the components achieve or accomplish something
as a set of rules to follow. ● When one identifies what he
● Great for: monitoring your wants to attain, he can plan the
exercise progress with best course of action w/ the
cardiovascular activity and target goal in mind
strength training ● One can design a more goal-
specific plan if he knows what’s
PRINCIPLE OF TRAINING the main objective is
● PRINCIPLE OF OVERLOAD ● Having specific goal = having a
- the MOST BASIC principle of reference point as to where one
exercise is in his quest to attain the
- Increasing the load of your ultimate objectives
workout gradually in order to see ● Well-thought goals > serve as
improvements/adaptations. motivation
● PRINCIPLE OF PROGRESSION GOAL SETTING: SMART WAY
- The level of intensity of your SPECIFIC: should be detailed as
exercise should be increased possible
gradually MEASURABLE: should be assessable
● PRINCIPLE OF SPECIFICITY or quantifiable (you should have the
- The adaptation of the body or means to gauge you progress in
change in physical fitness is attaining your set goals)
specified to the type of training ATTAINABLE: should be within the
undertaken realm of reason (should set goals that
- For example: If a fitness you can actually achieve/accomplish)
objective is to increase flexibility, REALISTIC: should be doable and
then flexibility training is a must. possible. (‘wag masyadong idealistic)
TIMELY: should be ones that you can
SPECIFICITY accomplish within a specific time frame
- “You get what you train for”
- For a training program to be Safety Etiquette and Community
successful, it must adhere to all Resources in Case of Emergency
essential training principles
1. Getting Ready for Extreme
Environment Condition -
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environmental conditions have b. Extreme Cold Conditions

direct impact on a person’s (Hypothermia) - medical
intensity of exercise. (kunwari emergency that occurs
naulan daw, syempre di ka when body loses heat
pwede tumakbo as an exercise faster that could produce
kasi it’s raining broooo) heat, causing a
- Kaya daw iadapt ng ating dangerously low body
katawan ang iba’t ibang panahon temperature. 37C (98.6F)
pero may iba na may mas ang normal pero pag
capability na mag-adapt shesh bumaba ng 35C (95F) ay
a. Humid and Hot Weather hypothermia na.
(Hyperthermia) - when - Frostbite (injury caused
exercising in this condition, by freezing of skin and
tataas ang temperature ng underlying tissues) - very
isang tao. When your body cold, red, hard, numb, and
temperature stays pale.
elevated or continues to TO AVOID HYPOTHERMIA:
increase, hyperthermia - Avoid excessively cold and
may occur. windy weather
- Heat Cramps (painful & - Dress appropriately
involuntary muscle spasm) - Stop if you feel anything out of
- Heat Exhaustion (heavy ordinary
sweating and rapid pulse
due to body overheating) SCHOOL AND COMMUNITY
- Heat Stroke (condition RESOURCES IN CASE OF INJURY
by body being overheated, OR EMERGENCY
result of prolonged Some of the resources that may be
exposure or physical available:
exertion sa high ● First-Aid Kits available in the
temperatures) venue
TO AVOID HYPERTHEMIA: ● School Clinics
- Start Slowly ● Nearby hospitals
- Hydrate Properly ● Health Care Facilities
- Use appropriate clothing ● Barangay Center
- Rest Periodically ● On-cite emergency center
- Avoid exercising in extreme ● Police Headquarters/post
heat and humidity ● Emergency Response Centers
- If health-related injuries occur,
do first-aid and get help Must know the following information:
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1ST SEMESTER

1. Location of the first-aid kit and 7. Do not remove the person’s

how to access it. equipment unless emergency
2. Location of the nearest telephone treatment such as
3. Phone numbers of nearby cardiopulmonary resuscitation
hospitals, health centers, or (CPR) or artificial respiration (AR)
emergency units is required.
4. Phone numbers of available 8. Assess the injury itself. Evaluate
doctors, medical personnel, and the severity of the injury and then
other persons that may help you decide if further assistance is
in emergency situations (e.g., required or if basic first aid can
teachers, parents) be applied instead.
5. Directions and best access route 9. Contact the injured person’s
to the nearest hospitals family immediately. Inform them
6. Mean of transportation what happened and injured
person’s current condition.
What to keep in mind when some is
injured: IF THERE IS A SEVERE INJURY:
1. Assess the situation swiftly and a. Request another person to assist
immediately. you. You may instruct him or her
2. Take initiative in making sure that to call for help while you keep an
the injured person has enough eye on the injured person, or you
space to breathe. may call for help while the other
3. Do not move or attempt to move person watches over the injured
the injured person person.
4. If the injured person can move on b. When calling for help, give the
his/her own, do not move or following information:
attempt to move the injured body 1. The nature of the
part. emergency or injury
5. If the injured person is conscious, 2. The precise location where
ask him or her if he or she is the emergency is
allergic to any medicine, if he or 3. Your contact numbers.
she has any prior medical 4. While waiting for help,
condition, or if he or she has had keep an eye on the injured
a previous similar injury. These person. Observe him or
pieces of information may prove her carefully for any
useful later on. change in condition.
6. Keep calm and assure the injured 5. Do not provide the injured
person that things will be alright. person with food or drinks,
Do not panic. unless the situation
requires the intake of food
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or fluids. (For instance, a okay if fruits or nuts. Basta learn

person who collapsed due to eat less fat versions of foods
to dehydration will need para balanced.
fluids. In such a case, 3. KEEP RELATED GOALS IN
provide him or her with MIND - hahaha sbi nga ni
water.) rendon, focus sa goal iwan lahat
6. When helps arrives, pati pamilya whaha!!! Kasi if u
describe what happened, keep reminding urself of what’s ur
how it happened, and what goal, edi mas motivated to
has been done. Mention achieve the objectives <333
any related medical 4. BE AROUND OTHERS WHO
problems or past injuries, if EAT HEALTHILY - nakakainspire
known. daw kumain healthily pag goods
7. Make an accident/incident ang kasama sa hapagkainan
report and submit it to bwhaahaha mas nakakainspire
concerned officials (e.g., daw maging healthy yehey
teacher, school
administrator, organizer)

WEEK 4: FUEL FOR PERFORMANCE:

PROPER NUTRITION FOR EXERCISE

FUELING - eating specific foods during

a specific time to maximize activity and
recovery. Fueling must be done by
athletes to achieve their full potential in
sports.

How to Build Healthy Eating Habits

and Make Them Stick
1. Educate Yourself on Food and
Healthy Eating Habits - learn
foods that are actually healthy
and what are not!! Basta do your
research - or get a dietician daw
hahaahah
2. Learn to Substitute Foods and
Ingredients - ‘wag daw lagi junk
foods pag magssnacks, mas