Health

- is optimal well-being that contributes to one’s quality of life. It is more that freedom
from disease and illness though freedom from illness is important to good health.
Optimal health includes high-level-level mental, social, emotional, spiritual and
physical wellness within the limits of one’s heredity and personal abilities.

Wellness
- is the integration of many different components (social, emotional – mental,
spiritual, and physical) that expands one’s potential to live (quality of life) and work
effectively and to make a significant contribution to society.
- Wellness is the positive component of optimal health
- Evident through sense of well-being reflected in optimal functioning, health-
related quality of life, meaningful work and a contribution to the society
- Allows expansion of one’s potential to live and work effectively and to make a
significant contribution to society.
- Wellness reflects how one feels (a sense of well-being) about life as well as one’s
ability to function effectively.
- Wellness, as opposed to illness, is sometimes described as the positive components
of good health.

Difference of Health and Wellness:

Health is the state of being whereas wellness is the state of living a healthy lifestyle

Quality of Life
- a term used to describe wellness. An individual with quality of life can enjoyably
do the activities of life with little or no limitations and can function independently.
Individual quality of life requires a pleasant and supportive community.

Dimensions of Wellness:
1. Physical Wellness
2. Emotional Wellness
3. Mental Wellness
4. Social Wellness
5. Environmental Wellness
6. Occupational Wellness
7. Spiritual Wellness

Lifestyles are patterns of behavior or ways an individual typically lives.

- Individual’s way of living
- Adherence – adopting a healthy behavior as part of a lifestyle

Physically fit → results to good health → integration of wellness → have a quality of life →
Happiness

The HELP Philosophy

- H is for health. Health and its components – wellness – are the central to the
philosophy. Health, fitness and wellness are for all people
- E is for everyone
 - L is for Lifetime lifestyle change
- P is for personal.
- The goal of HELP all people to make personal lifetime lifestyle changes that
promote health, fitness and wellness.

Physical Fitness
- A multidimensional state of being.
- The body’s ability to function efficiently and effectively.
- Physical fitness is associated with a person’s ability to work effectively, enjoy leisure
time, be healthy, resist hypokinetic diseases, and meet emergency situations.
- It is related to, but different from health and wellness.
- It is a state of being that consists of at least five health-related and six skill-related
physical components, each of which contributes to total quality of life.
- Although the development of physical fitness is the result of many things, optimal
physical fitness is not possible without regular physical activity.

Benefits of good physical fitness

1. Reduce risk of chronic diseases
2. Help us look our best, feel good and enjoy life
3. Enhances quality of life
4. Ability to fight off viral and bacterial infection
5. Promote strong immune system

Physical Activity
- Generally considered to be a broad term used to describe all forms of large
muscle movement including sports, dance, games, work, lifestyle activities and
exercise for fitness

Exercise
- Planned program of physical activities usually designed to improve physical fitness

REASONS WHY EXERCISE IS IMPORTANT:

1. The body functions more efficiently if it is active
- The heart becomes stronger and more efficient
- Decrease in the percentage of body fat
- Muscles become stronger and more efficient
- Bones become stronger
- Within the circulatory system, the blood vessels increase in number and size, are
more elastic, and less likely to be clogged; increase in the number and size of
capillaries; increase in the amount of hemoglobin
2. Many of our leisure activities are sedentary in nature
3. Inactivity contributes to many of the prominent health problems that exists today

Hypokinetic Diseases
- Diseases related to or resulting from lack of sufficient activity. Some of these
common diseases are: cardiovascular disease (CVD), hypertension, obesity,
diabetes, low back pain
Benefits of Exercise
1. It reduces the risk of coronary heart disease and other common CVDs
2. It improves physical appearance and self-concept. You do not only feel good
about your body, but you also feel good about yourself. It helps maintain proper
body weight.
3. It improves bone density. It reduces the risk of bone diseases, most especially
Osteoporosis (a degenerative disease characterized by a decrease in bone
mineral density)
4. It increases muscle strength and endurance to be able to perform at a high work
level for prolonged periods
5. It decreases the efficiency of the heart and lungs which enables the cardio-
respiratory system to transport oxygen efficiently to provide energy to the heart,
nervous system, and the working muscles. This would enable the body to sustain
prolonged, rhythmic exercise
6. Possible delay in the aging process
7. Reduced stress response
8. Relief of lower back pains.
9. Reduced risk of chronic diseases such as coronary heart disease and has been
shown to reduce the consequences of many debilitating conditions
10. Helping us look our best, feel good and enjoy life.
11. Enhances quality of life by allowing us to participate in enjoyable activities such
as tennis, golf, bowling, etc.
12. Ability to fight off viral and bacterial infections
13. Promote strong immune system

WARNING!
- Do not overdo when exercising. Make sure you have secured a medical
certificate from a doctor, stating that you are fit for the activities you want to
participate.

COMPONENTS OF PHYSICAL FITNESS

Health – Related Physical Fitness
- HRPF are directly associated with good health
- The five components of health-related physical fitness are body composition,
cardiovascular fitness, flexibility, muscular endurance and strength.
- Each health-related fitness characteristic has a direct relationship to good health
and reduced risk of hypokinetic diseases

Skill-Related Physical Fitness

- SRPF are more associated with performance than good health
- The six components of skill related physical fitness are agility, balance,
coordination, power, reaction time and speed
- They are called skill-related because people who possess them find it easy to
achieve high level of performance in motor skills such as those required in sports
and in specific types of job. Skill-related fitness is sometimes called sports fitness
and motor fitness.
Metabolic Fitness
- A positive state of the physiological systems commonly associated with reduced
risk of chronic diseases such as diabetes and heart disease.
- Metabolic fitness is evidenced by healthy blood fat profiles, healthy blood
pressure, healthy blood sugar and insulin levels, and other non performance
measures.
- This type of fitness shows positive responses to moderate physical activity.

Health- Related Physical Fitness Components

1. Body Composition
- The relative percentage of muscle, fat, bone and other tissues that comprise the
body. A fit person has a relatively low, but not too low, percentage of body fat
(body fatness).
- BMI (Body Mass Index)
- BIA (Body Fat Percentage)

2. Flexibility
- The range of motion available in a joint. It is affected by muscle length , joint
structure, and other factors. A fit person can move the body joints through a full
range of motion in work and in play.
- Zipper Test (Shoulder Stretch)
- Sit and reach

3. Strength
- The ability of the muscles to exert an external force or to lift a heavy weight. A fit
person can do work or play that involves exerting force such as lifting or controlling
one’s own body weight.
- Push-Up

4. Cardiovascular Fitness
- The ability of the heart, blood vessels, blood and respiratory system to supply fuel
and oxygen to the muscles and the ability of the muscles to utilize fuel to allow
sustained exercise. A fit person can persist in physical activity for relatively long
periods without undue stress.
- Rockport Test

5. Muscular Endurance
- The ability of the muscles to exert themselves repeatedly. A fit person can repeat
movements for a long period without undue fatigue
- Curl Ups
- Sit Ups

Skill-Related Physical Fitness Components

1. Agility
- The ability to rapidly and accurately change the direction of the movement of the
entire body in space. Boxing, skiing and wrestling are examples of activities that
require exceptional agility.
- Paper ball pick up
 2. Balance
- The maintenance of equilibrium while stationary or while moving. Water skiing,
performing on a balance beam or working as riveter on a highrise building are
activities that require exceptional balance.
- Stork
- One-foot Balance

3. Coordination
- The ability to use the senses with the body parts to perform motor tasks smoothly
and accurately. Juggling, hitting a golf ball, batting a baseball, or kicking a ball
are examples of activities requiring good coordination.
- Paper ball bounce

4. Power
- The ability to transfer energy into force at a fast rate. Throwing the discus and
putting the shot are activities that require considerable power.
- Standing Long Jump

5. Reaction Time
- The time elapsed between stimulation and the beginning of reaction to that
stimulation. Driving a racing car and starting a sprint race require good reaction
time.
- Ruler Drop Test

6. Speed
- The ability to perform a movement in a short period of time. A runner on a track
team or a wide receiver on a football team needs good foot and leg speed.
- 40m sprint

PRINCIPLE OF EXERCISE
Major Principles underlying the development of any physical program
1. Principle of Use
- Indicates that you need to do specific fitness components to improve it

2. Principle of Disuse
- Dictates that if you are fit but stopped training, your level of fitness will decline
- “If you don’t use it, you lose it”

Types of Principles:
1. Overload Principle
- that specifies that you must perform physical activity in greater than normal
amounts (overload) to get an improvement in fitness or health benefits
- states that in order to improve physical fitness, the body or specific muscles must
be stressed.
 2. Principle of Progression
- corollary of the overload principle that indicates the need to gradually increase
overload to achieve optimal benefits during the course of physical fitness program

Factors affecting the Principle of Progression

1. Starter program (initial period)
o Four to Six weeks of exercise program with 15 to 20 minutes duration.
2. Slow Progression (improvement stage) 6 to 18 weeks of exercise program
participants is progressed at more rapid rate of duration or duration is
increased consistently every 2 to 3 weeks until the participants able to exercise
20 to 30 minutes
3. Maintenance Phase – 18 to 26 weeks no further increased in conditioning
continuously.

3. Principle of Specificity
- A corollary of the overload principle that indicates a need for a specific type of
exercise to improve each fitness components of a specific part of the body
- principle that the exercise training effect is specific to those muscles involved in
the activity.

4. Principle of Reversibility

5. Principle of Recuperation
- the body requires recovery periods between exercise training sessions in order to
adopt to the exercise stress.
- A corollary of the overload principle indicating that the more benefits you gain as
a result of the activity, the harder additional benefits are to achieve

Overtraining

- Failure to get enough rest between exercise training session

FITT Formula

- Formula used to describe the frequency, intensity, type and time for Physical
Activity to produce benefits
1. Frequency
o PA must be performed regularly to be effective
o Number of days ; how often
o More benefits require at least three days and up to six days of activity per
week
o Depends on the specific benefit desired
2. Intensity
 o How hard
o the amount of physiological stress or overload placed on the body during
exercise.
o Intense enough to require more exertion (overload) than normal to
produce benefits.
o Low, Moderate and High Intensity

3. Time
o How long
o the amount of time invested in performing the primary work out.
o Must be done in adequate length of time to be effective
o Depends on what type of activity and expected benefits
4. Type
o Type of PA performed

CARDIOVASCULAR FITNESS

- Complex because it requires fitness of several body systems

- Requires both internal and external respiratory system
- The ability of the heart, blood vessels, blood and respiratory system to supply fuel
and oxygen to the muscles and the ability of the muscles to utilize fuel to allow
sustained exercise. A fit person can persist in physical activity for relatively long
periods without undue stress

Synonymous terms:

1. Cardiovascular Endurance – a person who possess this type of fitness can persist
in physical activity for long periods of time without undue fatigue.

2. Cardiorespiratory Fitness – it requires delivery and utilization of oxygen, which is

only possible if the circulatory and respiratory systems are capable of these
functions.

3. Aerobic Fitness – aerobic capacity is considered to be the best indicator of

cardiorespiratory fitness, and the aerobic physical activity is the preferred method
of achieving it. Another term used for maximum oxygen uptake (VO2max)

Fit heart muscle

- Increase in size and power allows the heart to pump a greater volume of blood
with fewer strokes per minute
- Average individual – RHR between 70 to 90 bpm
- Athletic person – RHR between 30 – 50 bpm
- A healthy heart is an efficient engine because can convert about half of its fuel
into energy
- Beats reflexively about 40 million times a year
 - Over 4, 000 gallons or 10 tons of blood are circulated each day

Fit Vascular System

- 14 Healthy arteries are elastic, free of obstruction and expand to permit the flow
of blood
- Muscle layers line the arteries and control the size of the arterial opening upon the
impulse from the nerve
- Unfit arteries may have reduced internal diameter (atherosclerosis) because of
deposits on the interior of their walls, or may have hardened, nonelastic walls
(arteriosclerosis).
o Atherosclerosis – plaque buildup
o Arteriosclerosis – the hardening of the arteries due to plaque buildup
- Veins have thinner, less elastic walls which contains valves to prevent the
backward flow of blood. Veins intertwined in the skeletal muscles when
contracted it squeezed the veins pushing the return of blood to the heart.
- Capillaries are the transfer stations where oxygen and fuel are released and the
waste products, such as carbon dioxide are removed from the tissues. The veins
receive the blood from the capillaries for the return trip to the heart

Fit Blood and Fit Respiratory system

- Internal respiration requires an adequate number of healthy capillaries, delivering

oxygen to the tissues and removes carbon dioxide.
- External respiration requires a fit lungs as well as blood with adequate hemoglobin
in the red blood cells.
- CVF requires fitness of both external and internal respiratory system

Fit Muscle Tissue

- Muscle tissues must be able to use oxygen to sustain physical performance.

- PA stimulates changes in muscle fibers that make them more effective in using
oxygen
- Distance Runners – have high numbers of well-conditioned muscle fibers that can
readily use oxygen to produce energy for sustained running.

Health Benefits:

- Reduced risk of heart disease, other hypokinetic conditions and early death
- Enhances the ability to perform various tasks, improves the ability to function and
is associated with feeling of well-being – performance benefits
- Heredity influences your cardiovascular fitness
 Threshold and Target Zones for Improving Cardiovascular Fitness

A. Maximum Oxygen Uptake (VO2max)

- the highest amount of oxygen used in one minute of maximum intensity physical
activity is your maximum oxygen uptake.
- Number of RBC affects your VO2 max measurement since they are the ones who
carry oxygen to the muscles  more RBC, increased VO2max

FORMULA:
- 15.3 x (MHR/RHR)
- 132.853 - (0.0769 x W) - (0.3877 x A) + (6.315 x G) - (3.2649 x T) - (0.1565 x H)
Where W=weight; A=age; G=Gender (1 for M; 0 for F); T=time finished (in
min); H=Heart rate after the walk
Unit is mL/kg/min

B. Oxygen Uptake Reserve (VO2R)

- the most accurate way to determine if your exercise is intense enough to promote
improvements in cardiovascular fitness (Resting oxygen uptake – VO2max = VO2R)
1. Heart Rate Reserve – correlates with VO2R
a. Maximal Heart Rate (MaxHR) – Resting Heart Rate (RHR) = Heart Rate
Reserve (HRR)
2. Percentage of maximal heart rate (max HR)

C. Ratings of Perceived Exertion (RPE) - used to assess the intensity of aerobic physical
activity
a. Monitoring Heart Rate and measures of relative Perceived Exertion is
recommended instead of calorie counting in assessing the intensity of
moderate lifestyle physical activities

D. 20 to 60 minutes of active aerobic activity could build cardiovascular fitness.

a. 220 – (.7 x Age) = Maximal Heart Rate (MHR)
b. MaxHR x 55% = Threshold of Training
Target Zone
c. MaxHR x 90% = Upper Limit Heart Rate

Active Sports and Recreation (Level 2 – Physical Activity Pyramid)

- More vigorous than lifestyle physical activity

- Are those of enough intensity to produce improvements in cardiovascular fitness.
- Swimming, exercise with equipment, cycling, jogging and aerobic exercise
(dance)

Active recreational Activities

- Physical activities done during leisure time that do not meet the characteristics of
sports.
- Many types of active aerobics are recreational activities
Sports

- Typically considered to be competitive physical activities that have an organized

rules along with winners and losers.

Continuous Aerobic Activity

Intermittent Aerobic Activity

Training

- A term typically used to describe the type of physical activity performed by

people interested in high-level performance e.g. athletes, people in specialized
jobs
- Periodization of training may help prevent overtraining

Training for Speed and Endurance

High-energy fuel available in muscle fibers. The breakdown of this high-energy fuel in the
muscle cells allows a person to perform all types of exercise. To continue the body must
replenish these energy stores in continual basis.

Aerobic exercise, adequate oxygen is available to use the carbohydrates and fats
available in the body to rebuild the high-energy fuel the muscles need to sustain
performance. It enhances aerobic activity (CVF) by enhancing the body’s ability to
supply oxygen to the muscles as well as their ability to use it. Slow twitch muscle fibers
appear to benefit most from aerobic exercise.

Anaerobic exercise – short term, vigorous exercise performed in the absence of an

adequate oxygen supply. Energy resulting from the breakdown of the body’s high-
energy fuel is used in matters of seconds if adequate oxygen is not supplied.
Carbohydrates stored in the cells can be breakdown to replenish the high-energy fuel
supply to allow performance to continue for an additional time (30-40 secs)

Lactate – substance that results from the process of supplying energy during anaerobic
exercise; maybe use as a fuel or buffer.

Interval Training

• A training technique often used for high-level aerobic and anaerobic training;
uses repeated bouts of activity followed by rest to maximize the quality of the
workout

• Fartlek Training – modified form of interval training (Swedish Speed play)

• - running in the slopes and enjoy the woods, run easily for a time at
a steady, hard speed, walk rapidly following that, alternate short
sprints with walking, go full speed uphill, and perhaps at a fast pace
for a while.
Interval Types:

Longer recovery intervals: A longer recovery interval teamed with a shorter work interval
allows you to go all-out on the work interval. For example, a 30-second sprint teamed
with a 1-minute recovery.

Longer work intervals: You can shorten the rest and lengthen the work interval as you
advance. This burns more calories and builds endurance.

Mixed work intervals: You can vary the length and intensity of the work intervals in your
workout, with some being at the highest effort and others being at a moderately high
effort, or making the work intervals of different lengths within the same workout.

Untimed intervals: As with fartlek, you simply pay attention to how you feel and set your
intensity and duration accordingly.

SLIDING FILAMENT THEORY

- Myosin pulls the actin by attaching the cross-bridges of myosin to force it to move
– actin.
- Myosin and actin are part of myofilaments which is part of sarcomeres
- Sarcomeres are made up of thick filaments(myosin) and thin filaments(actin) and
is separated by Z lines  contraction bringing Z-lines closer together
o ATP and Calcium ions are responsible for the contraction of the muscle
fibers
o Tropomyosin acts as a block for myosin to attach to actin so that is why
myosin needs Ca ions
 Ca ions attach to troponin which will then move the block, giving
myosin the opportunity to attach itself to actin which is called the
power stroke (where ADP and Phosphate is released from myosin)
o ATP will then attach to myosin which will release itself from actin and ATP
will be converted to ADP and Phosphate again which will return myosin to
its ready position and repeat the process again

Isotonic Contraction

- Tension remains the same while the length of muscle changes

Concentric Contraction – muscles shorten, thus generating force

Eccentric Contraction – cause muscles to elongate

Isometric Contraction

- Generate force without changing the length of the muscle

 SKELETAL MUSCLE CARDIAC MUSCLE VISCERAL MUSCLE
Function Body movement Synchronization of Regulate BP
beating of heart
Location Attached at Heart Hollow organs
skeleton
Appearance Striated striated Not striated
(smooth)
Action Voluntary Involuntary Involuntary
No. of nucleus Multi-nucleic One nucleus per cell Single nucleus

AEROBIC RESPIRATION

1. Glycolysis
NADH and ATP  use 2 ATP to fuel  creation of 4 ATPs  produces pyruvate
(converted to acetyl coenzyme A when combined to oxygen)

2. Krebs’ Cycle
Acetyl coenzyme A  broken down to CO2 and hydrogen  Production
of 2 ATPs
3. ETC
Hydrogen ions  undergo chemical reactions  combines with ADP 
form 32 ATP  forms water as byproduct

Production of 36 ATPs in total