Health-

Optimizing
Physical
Education
( H.O.P.E)
 Physical
Education
• Instruction in the development and careof
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
1. Take care in using facilities and equipment
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 leavethe
venue clean
8.check yourself- practice proper hygieneand
clean
9.move on the double, do not loiter around the
venue or hang on the equipment doingnothing
10. Remember to be nice, as a general rule.
 Optimization of Energy
System
Energy comes from what we eat which are inthe
form of:
1. Carbohydrates- our muscles live and store
carbohydrate in what is known asGlycogen.
- is used as fuel by the body when it is broken
down a glucose
2.Fat – it serves as insulation for thebody to
prevent heat loss.
3.Protein- used for the repair and growth of body
tissue
 Health Behaviors, Health Risks
factors, and Physical
Health Behaviors:
Activity ( PA)
1. Eating Behavior- proper nutrition, choiceof
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
1. Family history
function.
2. cigarette
Health smoking
Risk factors:
3. hypertension ( highblood)
4. hypercholesterolemia ( high cholesterolcount)
5. impaired fasting glucose levels (high blood sugar)
6. obesity
7. sedentary lifestyle ( Physicalinactivity)
 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)
1. Body composition ( Body Fat Percent)- refers
status?
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
5. Flexibility-using
effort.( refersof weights)
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 theexercise is done.
Intensity- refers how hard the activity or exercise is.
Time- refers to duration or how long theexercise will
take.
Type- refers to a kind of activity orexercise.
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 inexercise
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 lowcore body temperature.
4. Hyperthermia- heat illness- is a product of
loosing too much water heating upbecause
of exercises.
 How to Organize Fitness event
for a target health issue
1. Identify a goal, target, or health issueto
or concern
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 yourprogress
7. Make a commitment