REVIEWER

Physical Activity involves any bodily movement caused by muscular contraction that result in the expenditure of the energy. Exercise is a planned programs of physical activities designed to improve physical fitness. Physical Fitness the ability to perform ones daily task with vigor and alertness without undue fatigue and with ample energy for leisure time activity and to meet unforeseen emergency.

PROBLEMS ASSOCIATED WITH INACTIVITY 1. Obesity 2. Back pain 3. Tension syndrome 4. Emotional instability 5. Hypertension 6. Diabetes 7. Prone to cardiovascular diseases

BENEFITS OF PHYSICAL ACTIVITY 1. Improves psychological functioning. 2. Improves appearance. 3. Increased efficiency of the heart and lungs. 4. Increased muscle strength and endurance. 5. Protection from lower back problems. 6. Maintenance of proper body weight.

7. Possible delay in the aging process. 8. Reduced the risk of cardiovascular diseases. 9. Reduced stress response.

COMPONENTS OF PHYSICAL FITNESS 1. HEALTH-RELATED COMPONENT Has a direct relationship to good health and reduced the risk of hypokinetic diseases. A. BODY COMPOSITION the relative percentage of the muscle, fat, bone, and other tissues that comprise the body. B. CARDIOVASCULAR ENDURANCE the ability of the heart, blood vessels, blood, and respiratory system to supply fuel and oxygen to the muscles to utilize fuel to allow sustained exercise. C. FLEXIBILITY the ability of muscle to move to each full range of motion.

BASIC FACTS ABOUT FLEXIBILITY 1. Inactivity contributes to poor flexibility. 2. Decreased flexibility with age usually caused by inactivity. Because people become less active as they get older. 3. Females are usually more flexible than males of the same age. The reason why, they tend to participate more in activities that promote flexibility, such as dance and gymnastics.

4. Excessive body fat usually limits flexibility. Fat deposits acts as a wedge between moving parts of the body, thus restricting movement. 5. Participation in some activities improves flexibility. 6. Flexibility is specific to each joint. 7. Poor flexibility can contribute to poor posture. 8. Poor flexibility is often associated with increased tension and pain. 9. Muscle imbalance may reduce flexibility. 10. Skill often depends on high level of flexibility. 11. Increase in flexibility helps prevent muscle related injuries. 12. Increase flexibility helps reduce muscle soreness. 13. Too much flexibility may be harmful. When joints are overstretched,

ligaments and muscles tend to lose elasticity and may remain lengthened rather than returning to their original size. If this happens, a joint may become less stable and become more prone to injury.

STRETCHING increases extensibility and reduces the resistance of the muscles. It also produces more efficient muscle contractions and reduces the chances of injury and soreness. BENEFITS OF STRETCHING 1. Optimize the athletes learning, practice, and performance of many types of skilled movements. 2. Increase an athletes mental and physical relaxation. 3. Promote development of body awareness.

4. Reduce risk of joint sprain or muscle strain. 5. Reduce risk of back problems. 6. Reduce muscle soreness. 7. Reduce muscle tension. TYPES OF STRETCHING 1. Static involves stretching to the farthest point and holding the stretch. Advantages: a. b. c. Simple to learn and easy to execute; requires little expenditure of energy; permits semi permanent change in length and can indulge muscular relaxation via firming. Disadvantage: d. Lack of specificity. 2. Ballistic and Dynamic involves bobbling, rebounding, and rhythmic types of movement. Advantage: a. The fun of bouncing motion would insensibly stretch and highlight little muscle fibers that would have not otherwise. Disadvantages: a. Fails to provide adequate time for the tissue to adapt to the stretch; and b. initiates the stretch reflex and thereby increases muscular tension, making it more difficult to stretch the connective tissues.

3. Passive you are relaxed and making no contribution to the range of motion. Stretch with partner.

Advantages: a. It is effective when the agonist (primary muscle responsible for the movement) is too weak to respond; b. it preferred when the elasticity of the muscles to be stretched (antagonists) restricts flexibility; c. it allows stretching beyond ones active range of motion;

d. it provides a reserve for increasing the joints active mobility; e. Disadvantage: a. Greater risk of soreness and injury if partner applies the external force incorrectly. 5. Active is accomplished using your own muscles and without any from external force. E.g. Free active stretching standing upright and lifting one leg to a 100-degree. Advantages: a. It develops active flexibility; b. strengthen the weak agonist; c. easier to work into a stretching routine because it does not require a partner or other equipment. it can promote team camaraderie with athletes stretch with partners.

Disadvantage: a. It may initiates the stretch reflex and that it may ineffective in the presence of certain dysfunction and injuries such as severe sprains, inflammations, or fractures. 8 BASIC STRETCHING EXERCISES

1. CALF STRETCH 2. SITTING STRETCH 3. HIP AND THIGH STRETCH 4. HAMSTRING STRETCH 5. LEG HUG 6. TRUNK TWIST 7. PECTORAL STRETCH 8. ARM STRETCH

D. MUSCULAR ENDURANCE the ability of muscle to perform heavy physical work, continuously for an extended period of time. Performance of such task depends on the ability of the body to deliver oxygen to the working muscles to extract and use this oxygen.

PROPERTIES OF SKELETAL MUSCLES a. Excitability the ability to receive and respond to stimulation from the nervous system. b. Extensibility the muscles ability to stretch past its normal resting length. c. Contractibility the ability to develop internal force or tension.

d.Elasticity the muscles ability to return to its normal length. E. MUSCULAR STRENGTH the ability of muscles to exert an external force or to lift a heavy weight. TYPES OF MUSCULAR CONTRACTION 1. Isotonic are those in which a resistance is raised and then lowered, as in weight training. phasic). PHASES OF ISOTONIC CONTRACTION a. Concentric shortening of the muscle. b. Eccentric lengthening of the muscle. 2. Isometric - are those in which no movement takes place while a force is exerted against an immovable object (also known as static contraction). Muscles remain the same length. 3. Isokinetic isotonic concentric contraction done with a machine that regulates movement, velocity, and resistance. (also called dynamic or

TYPES OF MUSCLE FIBERS 1. Fast-Twitch Glycolytic (FG) Fibers Anaerobic Do not depend on oxygen for their energy supply. Responsible for power and/or speed activities (E.g. sprinting and weights).

 For fast-high intensity work. Contracts quickly. Fatigues easily. 2. Slow-Twitch Oxidative (SO) Fibers Aerobic Require oxygen for continuous contraction. For endurance activities (long distance running, and cycling tour). For slow. Low-intensity work. Contracts slowly. Fatigue resistant.

3. Fast-Twitch Oxidative-Glycolytic (FOG) Fibers. Lie somewhere in between both fibers, but closer to FG.
NOTE: Individuals with a larger percentage of fast-twitch fiber will generally increase muscle size and strength more readily than individuals endowed with a large percentage of slow-twitch fibers. High percentage of slow-twitch fiber has greater potential for muscular endurance performance. Regardless of genetics, all people can improve their strength and muscular endurance with proper training.

WEIGHT TRAINING EXERCISES FOR MUSCULAR STRENGTH 1. Anterior muscle in upper legs o Quadriceps Exercises: Leg Press Half Squat

2. Muscles in Chest and Upper Arms a. Pectoralis Minor and Major b. Anterior Deltoid

c. Biceps d. Triceps Exercises: Bench Press Parallel Dips

Military Press Two Arm Curl

3. Posterior Muscles in Upper Legs o Hamstring Group Exercises: Hip Extension Leg Curls 4. Muscles Associated with Shoulders And Upper Back a. Trapezius b. Rhomboids c. Deltoids d. Latissimus Exercises: Lateral Pull Down Bent-over Rowing

Posterior Muscles in Lower Legs e. Gastrocnemius f. Soleus (beneath gastrocnemius) Exercise: Calf Raise

5. Abdominal Muscles a. Rectus Abdominis b. Internal & External Oblique Muscle Exercises: V-Sit

2. SKILL-RELATED COMPONENT Is sometimes called fitness or motor fitness. a. Speed the ability to perform a movement in a short period of time.

b. Agility the ability to rapidly and accurately change the direction of the movement of the entire body in space. c. Power the ability to transfer energy into free force at a fast rate. d. Balance the maintenance of equilibrium while stationary or moving. e. Coordination the ability to use the senses with the body parts to perform motor tasks smoothly and accurately. f. Reaction Time the time elapsed between stimulation and the beginning of reaction to that stimulation.

PRINCIPLES OF TRAINING Immediately there is a correct dosage of medicine for treating an illness; there is a correct dosage of physical activity for promoting health benefits and developing physical fitness. A. Overload Principle indicates that doing more than the normal is

necessary if benefits are to occur. In order for a muscle (including the heart muscle) to get stronger, it must be overloaded or worked against a load greater than the normal. For physical activity to be effective, it must be done with enough frequency and intensity, and for long enough time. 1. Frequency (how often) 2. Intensity (how hard) 3. Time/Duration (how long)

 F I T : a formula used to describe the frequency, intensity, and length of time for physical activity to produce benefits. (When F I T T is used, the second T refers to the type of physical activity you perform). B. PROGRESSION indicates the need to gradually increase overload to achieve optimal benefits. C. REVERSIBILITY indicates that disuse or inactivity results in loss of benefits achieved in overloading.

D.

SPECIFICITY indicates a need for a specific energy system and muscle part. General Aspects of Training Specificity 1. Metabolic training a specific energy system. a. Oxygen System is utilized during endurance exercises lasting longer time. b. Lactic Acid is utilized during exercise bouts of every high intensity conducted at a maximal rates for about 1 to 2 minutes. c. ATP-PC is utilized for quick, maximal exercises, such as sprinting, lasting about 1 to 6 seconds.

2. Neuromuscular training of specific muscle group.

E.

RECUPERATION rest is essential if you wish to benefit your exercise program.

 A day or two is adequate. deterioration in fitness. F.

Excessive periods of rest may lead to

WARM-UP / COOL-DOWN low level exercise used to increase muscle

temperature and or to stretch the muscle before strenuous exercise, followed by a gentle stretching. It assists the pumping of the heart from the extremities back to the heart. Sudden strenuous exercise may lead to an abnormal heart rhythm that could be dangerous to someone with hidden heart problems.

CARDIORESPIRATORY ENDURANCE

Cardiorespiratory endurance is the ability of the heart, blood vessels, blood and the lungs to supply oxygen and nutrients to working muscles efficiently during sustained physical activity.

A. METHODS FOR ASSESSING INTENSITY FOR CARDIOVASCULAR FITNESS 1. Heart Rate A person who does not exercise regularly, heart will beat 70-75 times per minute. It is caused by the impact of blood on the arteries as heart contracts. With regular exercise, your heart becomes stronger and more efficient which result in a reduction in your resting heart rate. Physically active individuals have lower rate due to higher efficiency of the heart muscle and changes in the nervous system. Sedentary individuals have higher resting heart rate. The closing of the valves of the heart causes the heart sounds that may be heard with a stethoscope. Lubb-dupp. Lubb, as atrioventricular closes when the

contraction of the ventricles takes place. At this time the other two

valves, the aortic and pulmonary valves are open as blood is being ejected from the heart. dupp closing of the valves in the aorta and pulmonary arteries as the heart again is filling with blood. Heart murmurs, heart does not function properly abnormal sound may be heard.

MEASURING YOUR HEART RATE Your heart rate can be determined by counting how frequently your heart contracts during a given period and converting this number to the standard measure in beats/minute. Make sure that the press just firmly enough to feel the pulse. If you press too hard it may interfere with the rhythm. There are factors that influence your resting heart rate. These include stress, food, excitement, room temperature, and previous physical exertion. Your resting heart rate should be taken while sitting quietly and not after participation in a vigorous activity. If possible, you should sit quietly for at least 30 minutes before measuring it. Most highly trained endurance athletes have low resting heart rates. Most

untrained individuals who participate regularly in a good aerobic fitness program will experience a decrease in their resting heart rates. Your score can be evaluated as follows:

RATING

RESTING HEART RATE (BEATS/MIN)

60 60 69 70 79 80 89 89

EXCELLENT GOOD AVERAGE FAIR POOR

HEART RATE TRAINING EFFECT

1.

SUBTRACT YOUR AGE FROM 220 220-17 = 203 === ESTIMATED MAXIMUM HEART RATE

2.

FIND RESTING HEART RATE BY TAKING YOUR PULSE FOR 1 MINUTE. SHORTLY AFTER YOU RISE IN THE MORNING Example: 80 beats/min.

3.

SUBTRACT RESTING HEART RATE FROM MAXIMUM HEART RATE MULTIPLY THE DIFFERENCE BY 70% 203-80 = (123)(.70) = 86.1==TARGET HEART RATE

4.

ADD THE PRODUCT TO THE RESTING HEART RATE 86.1 + 80 = 166.1 == TRAINING EFFECT LEVEL

2.

MAXIMUM OXYGEN INTAKE (VO2 max) Oxygen use is monitored minute by minute as exercise becomes harder and harder. When the exercise becomes very hard,

oxygen use reaches its maximum. The highest amount oxygen used in one minute of maximum intensity physical activity is your maximum oxygen uptake. The greater the pace or intensity of training, the greater will be the oxygen consumption. The greater percentage of maximum oxygen consumption required during an activity, the less time activity maybe completed. Our range of VO2 MAX is inherited but can be improved to its highest range thru training.
NORMAL VO2 MAX (College-age athlete) = 45-60 ml/kg/min. WORLD CLASS MALE MARATHONER = 70-80 ml/kg/min.

3 FACTORS THAT DETERMINE MAXIMAL OXYGEN UTILIZATION a. External Respiration (Ventilatory process/ pulmonary function). d. Gas Transport (Cardiovascular System). e. Internal Respiration (Use of oxygen by the cells to produce energy). 3. RESTING OXYGEN UPTAKE this is the amount (volume) of oxygen

used at rest; also called resting metabolism. 4. OXYGEN UPTAKE RESERVE (VO2 R) this is the difference between your maximum oxygen uptake and your resting oxygen uptake.

B. STROKE VOLUME - it is the ejection of blood as the heart contracts. Average person at rest, SV is 70ml. Physically trained person with stronger heart can pump as much as 100ml with each contraction. C. CARDIAC OUTPUT amount of blood the heart circulates each minute. 5-6 liters, it is not dependent on fitness level. Example: Untrained person Cardiac Output = HR X SV = 72 X 70 = 5040ml/min. = 5.04 L/min. 1000ml = 1L
NOTE: As the heart becomes stronger with regular exercise, it can pump more blood each time it contracts, and it therefore does not have to beat as frequently to circulate the same amount of blood.

D. BLOOD PRESSURE is the amount of force that the blood exerts against the artery walls. A Sphygmomanometer is used to determine blood pressure. A sealed cuff is bind around the arm just above the elbow. The cuff is connected to a glass tube filled with mercury. Air is pumped into the cuff by compressing a rubber bulb. As the cuff becomes tighter, it applies pressure in the artery in the arm the

brachial artery. This temporarily cuts off the blood stream to the forearm, thus, no heart sounds can be heard when a stethoscope is placed on the compressed artery just below the cuff. As the air pressure in the cuff is released, the mercury level drops. Eventually a point will be reached at which the blood pressure in the artery is just greater than the air pressure in the cuff. Blood will now begin to flow through the artery, and the heart sound maybe heard through the stethoscope. This is the systolic, or upper pressure, it is the maximum pressure that can be produced by the heart. As air continue to be let out of the cuff, the sound heard through the stethoscope will become louder as more blood flows to the artery. Finally, a point will be reached at which the distinct heart sounds disappear as the blood is flowing steadily through the artery. At this point, the height of the mercury shows the diastolic, or lower pressure representing the least amount of pressure in the artery. BLOOD PRESSURE CLASSIFICATION FOR ADULTS*
CATEGORY SYSTOLIC BLOOD PRESSURE (Mm Hg) DIASTOLIC BLOOD PRESSURE (Mmg Hg)

Goal Normal High Normal Stage 1 Hypertension Stage 2 Hypertension Stage 3 Hypertension

120 130 130-139 140-159 160-179 180

80 85 85-89 90-99 100-109 110

SOURCE: NATIONAL INSTITUTE FOR HEALTH, 1997.

NOTE: Not taking antihypertensive drugs and not acutely ill. When the systolic and the diastolic blood pressure categories vary. The higher reading determines the blood pressure classification.

Blood pressure changes constantly during cardiac cycle. Each time the heart contracts; blood pressure goes up as more blood is forced from the heart into the arterial system.

SYSTOLIC BLOOD PRESSURE the upper blood pressure number often called working blood pressure in the arteries at its lowest level occurring just before the next beat of the heart. (Contraction phase of the cardiac cycle)

DIASTOLIC BLOOD PRESSURE the lower blood pressure number often called resting pressure. It is the pressure in the arteries at its lowest level occurring just before the next beat of the heart. (Relaxation phase of the cardiac cycle)

E. AEROBIC AND ANAEROBIC EXERCISES AEROBIC activities using large muscle groups at an intensity that can be sustained for a long period in which the body is able to provide sufficient energy aerobically. ANAEROBIC a high intensity activity that can be sustained for only a short period in which energy demands are greater than the capacity of the heart and circulatory system to supply the energy. Lactic acid is produced with this process, and an accumulation of lactic acid in the body contributes muscle fatigue

HUMAN ENERGY SYSTEM 1. Oxygen system Through complex changes the muscle stores of carbohydrates and fats can enter the Krebs cycle, a set of enzymes that adjust the structure of carbohydrates and fats hence they can release energy. Glucose and free fatty acids may enter the cell from the bloodstream. When carbohydrates and fats eventually combine with the oxygen, large amounts of ATP may be produced. The oxygen system is utilized during endurance exercises lasting longer than 4 or 5 minutes. 2. Lactic Acid energy system muscle glycogen can be broken down without the utilization of oxygen. This process is called anaerobic glycolysis. ATP is produced rapidly, but lactic acid is the end product. Lactic acid can be a major cause of fatigue in the muscle. The lactic acid system is utilized during exercise bouts of very high intensity conducted at maximal rate for about 1 to 2 minutes. 3. ATP- PC energy system ATP and PC are high-energy phosphate stored in the muscles that provide energy very rapidly. ATP

(adenosine triphosphate) is stored in the muscle in limited amount and can be used for many body processes, including muscular contraction. The ATP stores are used for fast, all out burst of power that last for about 1 second. ATP must be replenished from other sources in order

for muscle contraction to continue. PC (phosphocreatine) is stored in the muscle in limited amounts and can be used to rapidly synthesize

ATP. ATP and PC are called phosphagens and together represent the ATP-PC energy system. This system is utilized for quick, maximal exercises, such as sprinting, lasting about 1 to 6 seconds.

The Three Human Energy Systems

F. BEFORE EXERCISE 1. PRINCIPLES TO BE CONSIDERED: a.) INTENSITY (how hard should I exercise?) Degree of stressfulness of the exercise Low intensity level for beginners Based on age and fitness: * pulse rate of 110 to 160 beats/min for middle aged individuals. * pulse rate of 140 to 160 beats/minute for young people. b.) DURATION (how long should I exercise?) c.) Depends upon the goal and intensity of the exercise. Minimum of 15-20 minutes for beginners. Increase to 30 minutes so fitness level improves.

FREQUENCY - (how often should I exercise?) 3 to 4 days/week workouts 1 to 2 days (24-28 hours) rest Strenuous exercise twice a week overstresses the body and the cardiorespiratory system without benefits. The more intensive, the longer, and the more frequent is training program, the greater the cardiorespiratory benefits.

2.

EXERCISE PRECAUTIONS a.) Get a thorough physical examination before the conditioning program. b.) The program is too rigorous if fatigue lasts for 2 hours or more following an exercise session; reduce level of exercise. c.) Alcohol and exercise do not mix because alcohol constricts the coronary vesicles for heart muscle. d.) Cigarette smoking limits oxygen exchange in lungs thus, preventing high level of fitness attachment. e.) Remember to use the heart rate as a guide to the intensity of the exercise. f.) Occasional exercise may be detrimental to health; 3to 5 exercise sessions a week are minimal for optimum benefits.
NOTE: IF ANY OF THE FOLLOWING SYMPTOMS OCCUR WHILE YOUR ARE EXERCISING STOP AND CONSULT A PHYSICIAN BEFORE CONTINUING YOUR EXERCISE PROGRAM:

a. Fluttering, palpitation, missed or extra heart

beats, sudden bursts or rapid heart beat, or a sudden slowing of rapid pulse. b. Pressure or pain in the center of the chest, left arm, fingers, or throat. c. Dizziness, fainting, nausea, cold sweat, or light- headedness. d. Shortness of breath or inability to attain sufficient oxygen.

G. DURING EXERCISE a.) STITCH ON THE SIDE: pain felt in the lower part caused by lack of blood supply to the liver. b.) SECOND WIND: feeling of relief from the effects of fatigue. c.) MANAGING MINOR EXERCISE INJURIES An injury that is not taking cared of properly could aggravate and could lead to a chronic problem, sometimes severe enough to permanently restrain the activity. Thus, the most cautious physically energetic individual can experience an injury. It is vital to become skilled on how to deal with injuries so they do not upset your fitness program. H. AFTER EXERCISE COOLING DOWN OR WARM-DOWN PROBLEMS DUE TO OVER EXERCISE g.) h.) i.) j.) k.) l.) m.) n.) Soreness Feeling of heaviness Inability to relax Sleeping difficulties Reduced skill performance Joint pains Loss of appetite Feeling of anxiety and nervousness

I. CARDIORESPIRATORY TRAINING EFFECTS AT REST Pulse is typically lower in the trained than in the untrained individual. The heart beats (pulses) fewer times per minute and pumps out a greater volume of blood (stroke volume), as a consequence, of training (particularly training of the endurance kind). As a result, the heart muscles use the energy necessary for its contraction more efficiently. The size of the heart increases as a result of training (hypertrophy). Those participating in endurance-type training experience an increase in size, particularly in the left ventricle, the largest and the most muscular of the hearts four chambers. In persons whose training stresses relatively short periods of heightened effort (wrestlers, track & field, weight throwers, and weight lifters), the walls of the left ventricle thicken, but there is no increase in size.

Cardiorespiratory endurance tends to increase the following: 1. Lean Body Mass 2. Density and strength of bones, ligaments, and tendons. 3. Sensitivity to insulin (helps prevent adult-onset diabetes). 4. Ability to exercise during hot weather. 5. Performance in sports, recreational, and work. 6. Feelings of well-being. 7. Self-concept

Cardiorespiratory Endurance exercise tends to decrease the following: 1. Total body fat 2. Strain associated with stress 3. Anxiety and depression 4. Risk of death from coronary artery disease, colon cancer, and some types of reproductive cancers (women). J. PSYCHOLOGICAL EFFECTS: Chemical changes in the brain during aerobic exercise induce a feeling of euphoria similar to a drug-induced high. These feelings may be caused by a morphinelike substance that is released into the bloodstream. Prolonged, submaximal aerobic exercise increases the beta-endorphin levels. Beta-endorphins are natural opioiods that are produced in the brain and contribute to the regulation of blood pressure, pain perception and control of body temperature. Increase alpha brain waves, which are associated with a relaxed state of mind, alpha waves appear 20- minute jog and can still be measured after exercise has stopped.