PALARIS COLLEGES
San Carlos City, Pangasinan
AY 2021-2022
Module in PHYSICAL EDUCATION I
SELF TESTING ACTIVIES
(1-4)
Name:_________________________________________
LYRINE ANN T. ROSARIO
P.E. INSTRUCTOR
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PALARIS COLLEGES
San Carlos City, Pangasinan
AY 2021-
Module in PHYSICAL EDUCATION I
SELF TESTING ACTIVIES
Name :_________________________________________
LYRINE ANN T. ROSARIO
P.E. INSTRUCTOR
What is Physical Fitness? Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. Physical fitness involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability. Benefits of Exercise
Exercise Can Help Control Stress –
Chemicals called neurotransmitters, produced in the brain, are stimulated during exercise. Since it’s believed that neurotransmitters mediate our moods and emotions, they can make us feel better and less stressed. (FIT FACTS, American Council of Exercise – 2006)
Exercise can keep your immune system STRONG –
Research has shown that during moderate exercise, several positive changes occur in the immune system. Various immune cells circulate through the body more quickly, and are better able to kill bacteria and viruses. (Exercise immunology, Current Sports Medicine Reports – 2003) Exercise Can Improve your SEX Life! Men who exercise vigorously 20-30 minutes were about half as likely to have erection problems as inactive men. (Harvard School of Public Health, 2003 ) o Women’s sex lives can also benefit. In a recent study of women’s vaginal responses (blood flow to the genital tissue) was 169 percent greater after exercising. (University of Texas at Austin) o Doctors believe that exercise has the effect it does on increasing sexual potency because it strengthens the cardiovascular system and improves circulation. Good circulation is important for sexual function. (FIT FACTS, American Council of Exercise – 2006) KNOWING THE BASICS Physical fitness - is most easily understood by examining its components, or “parts.” z Aerobic Fitness or Cardiorespiratory Endurance – the ability to deliver oxygen and nutrients to tissues and to remove wastes, over sustained periods of time. Guidelines: 20-30 minutes of exercise to raise your heart rate most days.
A. Health-related components of Physical Fitness.
There are five components of physical fitness:
- body composition,
- flexibility,
- muscular strength,
- muscular endurance, and
- cardiorespiratory endurance. A well-balanced exercise program should include activities that address all of the health-related components of fitness. Aerobic activities develop cardiorespiratory endurance and burn calories to aid in achieving a healthy body composition. Muscle-strengthening activities develop muscular strength and endurance and assist with the development of a healthy body composition. Activities such as stretching and yoga help improve flexibility. Physical activity guidelines for adults are presented below.
Aerobic Activities.
- According to the Centers for Disease Control, adults should perform 2 hours and 30 minutes (150 minutes) per week of moderate-intensity aerobic activity OR 1 hour and 15 minutes (75 minutes) per week of vigorous- intensity OR an equivalent mix of both.
- Aerobic activity should be performed for at least 10 minutes at a time and spread throughout the week.
- For greater health benefits, 5 hours (300 minutes) per week at a moderate intensity level or 2 hours and 30 minutes (150 minutes) at a vigorous-intensity level or an equivalent mix of both is recommended.
- The American College of Sports Medicine states that moderate-intensity physical activity between 150- minutes per week is effective in preventing weight gain, but will provide only modest weight loss. Physical activity greater than 250 minutes per week is recommended for weight loss and the prevention of weight gain.
a. Examples of moderate-intensity physical activities.
(1) Walking briskly (about 3 miles per hour or faster but not race walking). (2) Water aerobics. (3) Bicycling, riding less than 10 mph. (4) Tennis (doubles). (5) Ballroom dancing. (6) General gardening.
b. Examples of vigorous-intensity physical activities.