Health- Optimizing

Physical Education
( H.O.P.E)
 Physical Education
• Instruction in the development and care of
the body ranging from simple calisthenics
exercises to a course of study providing
training in hygiene, gymnastics and the
performance and management of athletic
games.
Proper Etiquette and safety in the use
of facilities and equipment
1. Take care in using facilities and equipment
2. Only use equipment that you already known
how to use.
3. Be alert and aware the training area
4. In performing exercises and movement in
general, practice good form first.
5. Bring back all equipment in place after use
6. Do not hug the equipment
7. Return the equipment properly, or leave the
venue clean
8. check yourself- practice proper hygiene and
clean
9. move on the double, do not loiter around the
venue or hang on the equipment doing nothing
10. Remember to be nice, as a general rule.
 Optimization of Energy System
Energy comes from what we eat which are in the
form of:
1. Carbohydrates- our muscles live and store
carbohydrate in what is known as Glycogen.
- is used as fuel by the body when it is broken
down a glucose
2.Fat – it serves as insulation for the body to
prevent heat loss.
3. Protein- used for the repair and growth of body
tissue
Health Behaviors, Health Risks factors,
and Physical Activity ( PA)
Health Behaviors:
1. Eating Behavior- proper nutrition, choice of
food
2. Sleep- rest, sleep and relax
3. Stress management
4. Post –traumatic stress- caused by an
unnaturally traumatic experiences, leading to
the disruption of a person’s ability to cope
and function effectively.
Chronic stress- occurs someone experiences
repeated and continuing demands that inhibit
the person’s function.
Health Risk factors:
1. Family history
2. cigarette smoking
3. hypertension ( high blood)
4. hypercholesterolemia ( high cholesterol count)
5. impaired fasting glucose levels (high blood sugar)
6. obesity
7. sedentary lifestyle ( Physical inactivity)
 Physical Activity Performance
- Directly related to eating behaviors, rest, sleep,
and relaxation, stress management, and health
risk factors.
 How to Self assess health-related
Fitness ( HRF) status?
1. Body composition ( Body Fat Percent)- refers
to the ratio between lean body mass and fat
body mass.
2. Muscular endurance- measures muscular
strength
3. Cardio-respiratory endurance- response to
submaximal workload heart rate, estimate
maximal oxygen uptake,
4. Muscular strength- refers to the greatest
amount of force that can be generated from a
single maximal effort.( using of weights)
5. Flexibility- refers to the range of motion of a
joint.
How to set FITT goals based on training
principles to achieve and/or maintain HRF.
1. OVERLOAD PRINCIPLE-relies on the premise
that to improve, the muscles must produce
work at a level that is higher than its regular
workload.
Frequency-refers to how often the exercise is done.
Intensity- refers how hard the activity or exercise is.
Time- refers to duration or how long the exercise will
take.
Type- refers to a kind of activity or exercise.
2. Progressive principle- means the body adapts to the initial
over load, the overload must be adjusted and increase
gradually.
3. recovery principle- adaptation to physical activity occurs
gradually and naturally, but time must be allowed for the
regenerate and build.
4. reversibility principle- all gains due to exercise will be lost if
one does not continue exercise.
5. specificity principle- state that each form of the activity
would produce different result.
6. variation principle-
7. individualization principle-
8. maintenance principle
 How to observe personal safety
protocol
1. Dehydration- loss of fluid occur in exercise
through sweat, breath and urine.
2. Overexertion- form of any exercise greater
than the capacity of a individual to handle.
3. Hypothermia- training in a cold environment
, condition of low core body temperature.
4. Hyperthermia- heat illness- is a product of
loosing too much water heating up because
of exercises.
 How to Organize Fitness event for a
target health issue or concern
1. Identify a goal, target, or health issue to
address.
2. Do your research
3. Identify a location or venue
4. Build your team
 Designing a personal fitness plan
1. set a goal
2. Select activities
health-related components of fitness
a. Fun and interest
b. Your current skill and fitness level
c. Time and convenience
d. Cost
e. Special health need.
3. Set a target each of the activity ( FITT)
4. Set a system of mini Goals and rewards
5. Include lifestyle physical activity in your
program
6. Develop tools for monitoring your progress
7. Make a commitment