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HEALTH OPTIMIZING

Physical Activity 2.Muscle strengthening exercises

means any movement caused by the
are activities wherein groups of
muscles of the body that requires
muscles work or hold against a force or
energy to exert force such as
some weight.
dancing,swimming,and running or by
means of exercising.
3.Bone Strengthening Activities
Exercise
Bone growth is stimulated by physical
is a physical activity that requires a
stress, it means when skeletal muscles
good structure and planning.
contract they pull their attachment on
bones,that increases bone density
Benefits
throughout our skeletal system.
promotes a healthy day-to-day living Bone hypertrophy.
improves our health and reduces the Bones acts as support groups of
risks of illnesses muscles to reduce risk of
. Falling.
Exercises develop one's body
Ex.
composition
running
cardio - respiratory endurance skipping rope,
muscle strengthening playing basketball
bone strengthening activities all the actions you act

1.Cardio - respiratory Activities

Bone strengthening exercises
(or known as "aerobic exercises")
increases our heart and focuses not only on bones but also on
breathing rate. muscular strength,coordination, and
Ex: balance.
jogging
running Physical Activity
swimming Promotes healthy day-to-day living.
Dancing Improves our health and reduces the
Aerobic exercises risks of illnesses.
help lower risks of cardiovascular Improves our level of fitness.
disease,diabetes,and osteoporosis.
 Cardio - respiratory exercises are Overweight & Obesity
also known as "aerobic exercises". is often the product due to overeating -
eating too much, especially processed
Cytokines food and sugary drinks and many
The inflammatory molecules that more that contribute significantly to
activate the immune system to recover weight gain.
muscle injury.
Sleeping management
Muscle hypertrophy A good night's sleep requires about 6 to
The stimulation and repair process in 8 hours that will help the body to rest
the muscle system. and regenerate. Waking up after a
The process that increases our bone good night's sleep makes a person
density throughout our skeletal system. fresh, energetic, effective, and
productive in daily activities.
Muscle atrophy
Muscles shrink. -Staying up all night
Physical stress -Internet addiction
-Eating before sleeping
Bone growth is stimulated.
Examples of such means that can be
One’s Health Practices detrimental to health:
Eating Habit Smoking
Sleeping Management Bad Eating Habits
Stress Management Excessive sleeping
Excessive alcohol intake
Eating Habit Procrastinating trying to hide and escape
Under weight the problem using delaying tactics rather
than facing the problem.
or malnutrition happens due to lack of
adequate nutrients like calories to fuel
Those strengthening activities mentioned
the body making us not have energy to
above work on different focus targets with
do regular tasks anywhere.
the goal of becoming physically fit.
Risks If we want to live healthy, we need to
Anemia andosteoporosis optimize our daily physical activities to
Subject for bullying achieve our desired level of fitness.

Stress Management
Stress is a part of our life. Stress is
inevitable; thus, it needs to be handled
properly.
 EXERCISE FOR FITNESS

1.Fitness Assessment COORDINATION

The smooth flow of movement in the
is a valuable tool used to establish
execution of a physical task.
baseline measurements and can be
REACTION TIME
used to monitor the performance and
The time taken to react to an
assess the progress throughout the
environmental stimulus.
exercise training.
AGILITY
Fitness assessment is a series of
The ability to quickly and precisely
measurements that help determine
move or change direction without
physical fitness. It is a comprehensive
losing balance.
assessment of health related fitness
SPEED
administered by professionals
Our ability to move quickly across the
2.Fitness Components ground.
Components of fitness for health POWER
Our ability to produce force quickly.
CARDIORESPIRATORY ENDURANCE 3.Objectives of Physical Fitness
Our ability to perform an activity, with
To determine the health status and
our heart rate elevate ,for a certain
physical fitness of an individual through
amount of time.
the assessment of the 5 components of
MUSCULAR STRENGTH
fitness.
Our ability to exert force during an
To help develop and establish an effective
activity.
fitness program.
FLEXIBILITY/MOBILITY
To establish goals and motivation.
The range of motion around our joints.
To evaluate progress.
MUSCULAR ENDURANCE
To identify the strengths and weaknesses
The ability of our muscles continue to
in relation to the physical fitness.
perform the activity without fatigue.
4.Safety measure before and
BODY COMPOSITION
The amount of body during the test
fat,muscle,bone,and other tissues that Wear the proper attire (jogging pants,
make up our body. loose shirt, towel, water bottle)
Components of fitness for skill Start an activity only after you check the
area.
BALANCE Listen carefully to your teacher when
Our ability to maintain our centre of procedures and exercises are being
mass over our base of support. explained or demonstrated before taking
the test.
 Spend five to ten minutes doing light
activities as warm-up exercises to prepare
your muscles for strenuous activities that
will follow

A physical fitness assessment can tell a doctor

if a person is healthy enough to engage in an
exercise program.Physical activity can be
incorporated into a treatment program as a
part of the recovery process, but first, a
doctor must confirm that the body is healthy
enough for exercise.

Suggestions for warm-up are the following:

Head bending forward and backward (at
least 20 seconds each)
Side bending (at least 20 seconds each)
Arm circling (at least 20 seconds each)
Knee lifting (at least 20 seconds each)
Jumping jacks (16 counts, 4 repetitions)
After the warm up, you should stretch before
the actual
workout. When you stretch you should:
Stretch for at least 10 minutes after you
warm up or at the end
of your workout
Stop if it hurts or you can no longer bear
the pain
Try holding a stretch for around 15-20
seconds and go beyond if you can
Stretch on both sides:2-4 times on each
side