Pe And Health

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Strength and endurance

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The principal aim of resistance training is to improve the muscle's capacity for

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Aerobic activity

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It strengthens the circulatory system

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Muscle and bone strengthening training

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It tones the muscles and boosts the density of the bones.

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Aerobic activity

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It increases the intake of oxygen for energy consumption.

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Muscle and bone strengthening training

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It consumes the stored energy in the muscles.

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Aerobic activity

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It raises the heart rate for a longer period of time.

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Muscle and bone strengthening training

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It involves intense workouts.

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Aerobic capacity

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known as the maximum amount of oxygen consumption that occurs during the exercises performed by the body using a large group of muscles.

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Aerobic capacity

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. It is also known as Cardiovascular exercise.

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Strength training

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focuses on muscle and bone strengthening. It involves the use of weight, such as weight machines and one’s own body weight.

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Flexibility

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ability of the joints to make pain-free movements as one moves at one’s maximum range of motion. It focuses on the muscles and bones surrounding the joints.

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Body Composition

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Another important component of fitness is body composition. It refers to the proportion of body fat and body mass that make up a body.

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Glycolyctic system

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Movements at max effort last for one to two minutes.

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Glycolytic system

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● It relies on the rapid breakdown of carbohydrates to their basic form, glucose.

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Glycolytic system

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● It produces energy quickly but does not last over a long perio

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Basal Metabolic Rate

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is a transfer needed to maintain body temperature to keep us alive with no motion required

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Philippine National Guidelines on Physical Activity

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was created with the help of existing guidelines of the neighboring countries in order to improve the health of the population.

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Mesomorph

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has wide shoulders and relatively narrow hips, a muscular body, strong arms and thighs are visible, and not much body fat.

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Adenosine Triphosphate

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a compound in our body that keeps everything functioning and, in a biochemical sense, stores and uses our energy.

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adaptive coping and maladaptive coping.

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Two types of coping

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Adaptive coping

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a style to cope with stress. Individuals following this style of coping confronts problems or stress directly. This counterproductive mechanism is a coping style that employs recognition of stressors, behavior based on cognitive thinking to manage and prevent stress.

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Instrumental coping

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the response to stress where an individual recognizes the stressor and addresses the problem.

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Emotional focused coping

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a coping style to overcome stress in which an individual takes care of the emotional health by reducing and blocking the negative thoughts and emotions.

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Active coping strategies

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include awareness about the stressor, working to reduce such stressors, resolving the identified problems, and thereby self-helping to reduce harmful effects of stress.

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Avoidant coping strategies

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are adopted by an individual to manage stress. This type of strategy involves ignoring and avoiding the problems, where an individual is in denial mode to accept the presence of stressors and avoids dealing with the stress.

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Macronutrients

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The body requires certain nutrients in larger quantities, and these nutrients are referred to as

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Micronutrients

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are required in low quantities. These are needed in the production of substances needed for body development, like enzymes and hormones.

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Warm-up

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essential before the actual workload, as it prepares the body for more strenuous activity. It increases blood flow to the working muscles without an abrupt increase in lactic acid accumulation.

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Cool down

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the transition between working out and resting phase. This transition is necessary to prevent blood from pooling in the lower limbs.

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Time issues

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Create a priority list and reduce the time for nonessential activities so that some time can be spared for workouts.

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Fatigue and tiredness

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Make a schedule and analyze which days and at what times your workload is less so that you can do more exercises on that day.

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Lack of knowledge

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Ask people around you and also read research papers and Journals to get enough knowledge about working out and building healthy habits.

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Financial Issues

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There are several exercises like running, and cardio exercises, which make you fit and healthy without requiring you to spend money.

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Lack of support

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Surround yourself with like-minded individuals who are also doing their best to become more physically fit. You can also inform your family and friends so that they can help and encourage you.

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Lack of motivation

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Create a list of pros and cons of positive behavior, which will serve as a reminder. Focus on changing the behavior instead of the outcome and write a SMART (specific, measurable, attainable, realistic, time-bound) goal.

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Lack of willpower

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Identify what triggers the backslide and be conscious when it happens; Implement a reward system.

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Easily getting dicouraged

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Avoid negative self-talk and replace it with encouraging words.

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Physical activity

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refers to the body movement that is carried out by the muscles and consumes energy.

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Recreational physical activity

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s a term used to refer to activities that are done for pleasure; examples of such activities are hiking, rafting, horseback riding, and so on.

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Physical fitness

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it has many benefits that help in keeping the body in a hale and healthy condition. It refers to the condition of being healthy and strong, and the ability to perform daily activities properly.

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Exercise

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can be defined as structured body movement along with conscious breathing, performed regularly for physical fitness.

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Muscular strength

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maximum amount of force that can be applied by a person against a form of resistance in a single movement.

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Muscular endurance

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ability of the muscles to lift weights or hold contractions for a period of time without getting exhausted.

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Intensity

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the quality or state of being intense; especially, extreme degree of strength, force, energy, or feeling.

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Frequency

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defined as the number of repetitions of a periodic process in a unit of time.

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Duration

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pertains to the time during which an activity exists or lasts.

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Exercises

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repetitive movements that aim to improve one or more components of fitness.

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Antagonistic muscles

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pairs of muscles that work against each other

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Hypertrophy

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the increase in muscle fiber, takes place with the production of more contractile proteins in the muscle cells, which increases the muscle’s capacity to produce force and strength

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Static strength

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used to exert force on an immovable object and is considered as an isometric activity because muscles stay the same length while having limited movement. It is evident in arm wrestling or in sports like

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Anaerobic

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which means ‘without oxygen,’ is a form of exercise that causes you to be out of breath quickly.”

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Anaerobic respiration

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the process of the quick release of a limited amount of energy from the incomplete breakdown of glucose without oxygen

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H

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H