GRADE 11

PHYSICAL EDUCATION AND HEALTH

UNIT 1
Exercise Is WISE
(Wielding, Integrated, Safe, Engaging)
 Exercise Is WISE (Wielding, Integrated, Safe, Engaging)
Researches continuously prove the consequences of an unhealthy lifestyle, so most people now
want to be fit and healthy. People strive to look and research different ways to be fit and well. One
clear solution is to move more and eat well. This might seem simple, but choosing which fitness
program to follow or what food to eat is an overwhelming task.

This unit will help you weed out your choices and provide quick answers to common fitness concerns.

The images above illustrate the benefits of having an active lifestyle. In order to be successful, one has
to consider and choose the right program and have the proper conduction of exercise and physical
activity.
Lesson 1: Physical WORDS YOU WILL
ENCOUNTER
Activity and Aerobics  Physical activity
 Exercise
 Aerobic exercise
 Resistance exercise
 Stretching resistance
 Vmax
Exercise and physical activity is a form of
WIELDING. By definition, to wield means to
exercise effectively. TIP!
Remember the ABCs
Exercise will be effective if it is done
A-erobic training
consciously and performed properly. helps
B-reathing and
C-irculation
Let’s Warm Up!
Look for the words that show effects of physical inactivity. Encircle at least 5 words.
PHYSICAL ACTIVITY VERSUS EXERCISE

Physical activity involves any bodily Physical fitness is a condition that

movement caused by muscular allows the body to effectively cope with
contractions that result in the expenditure the demands of daily activities and still
of energy. has the energy to enjoy other active
leisure activities.
It is usually classified according to its
purpose such as occupational, Physical fitness is a broad term and has
transport-related, household, and many components. It is inappropriate to
recreational. say that a dancer is more fit than a
firefighter.
Many people believe that one should
engage in sports and exercise to be With health and wellness, experts have
active, which is a common misconception. identified several components that an
In fact, sports and exercise are just part of individual should maintain at an
the activities that can be classified under adequate level to remain healthy and
recreational physical activity. reduce the risk of premature death,
disease, and injury.
Regular and adequate levels of physical
activity can:

1. Improve muscular and cardio respiratory fitness

2. Improve bone to functional health;
3. Reduce the risk of hypertension, coronary heart disease,
stroke, diabetes, various types of cancer and depression.
4. Reduce the risk of falls as well as hip and vertebral
fractures; and are fundamental to energy balance and
weight control.
The following are the health-related components of fitness:
Aerobic Capacity (Running)
It is the ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to the
working muscles efficiently to sustain prolonged rhythmic exercises. It is also the ability to
deliver and utilize oxygen is an indicator of a healthy heart.
“Research shows that individuals who can use large amounts of oxygen during maximal exercise
(VO2max) have strong hearts, normal blood pressures, and decreased risk for heart disease and
diabetes”.

Muscular Strength (Weightlifting)

It is the ability of the muscle to generate the greatest force. One repetitions maximum is
the heaviest load that can be lifted in one repetition.
“A good strength level protects an individual from severe injuries when he/she slips or falls”.

Muscular Endurance (Abdominal Curl-ups and Push-ups)

It is the ability of the muscle to resist fatigue when performing multiple repetitions of a
submaximal load. It can also refer to the time in which a muscle can hold a contraction.
“Muscular endurance is needed to deter injuries that commonly occur when the individual is
tired.”
 The following are the health-related components of fitness:

Flexibility (Sit and Reach and Trunk Forward flexion)

It is the ability to move a joint without pain over its entire range of motion. It is affected
by the structure of the joint and the muscles surrounding the joint. These factors
deteriorate over time and lead to chronic pain as an individual becomes older.

“An adequate degree of flexibility is important to prevent injury and to maintain body
mobility. It can be greatly improved by stretching”.

Body Composition (Waist Circumference, Height, and Weight)

It refers to the total make-up of the body using the concept of the two-
component model: the lean body mass and the body fat. It is usually reported as
the ratio of fat mass with the overall body mass.
“Many noncommunicable diseases are associated with obesity or having too much fat
especially around the abdominal area.”
“Physical Activity Pyramid and the National Guidelines for Physical Activity for Filipinos”

The Physical Activity Pyramid shows that performing more day-to-day activities such as
walking and using the stairs is the foundation for becoming physically active. The National
Guidelines for Physical Activity for Filipinos provides the more detailed instruction on the
type and duration of activities for each age group.

Meanwhile, the National Guidelines for Physical Activity for Filipinos was developed in
2010 through the collaboration of the DOH, WHO, and consultants from various institutions.
The physical activity recommendations are categorized into different age groups with varying
recommended intensity or difficulty level of exercises. According to the guidelines, adolescents
should have at least one hour of varied daily physical activity, wherein at least 40 minutes
are from structured physical activity (i.e., exercise, sports, and dance), and at least 20
minutes from high impact play.
EXERCISE
• A planned program or a set of physical activities.
• It is usually designed to improve physical fitness
with the purpose of increasing a person’s physical
fitness level.
• While physical activity is different from exercise,
research shows that both physical activity and
exercise can improve one’s well-being.
• It should be noted that the protection conferred by
being fit is higher than being physically active.

Exercise, also differ to physical activity when it

comes to the following:

1. Intensity- the quality or state of being intense; especially: extreme degree of strength, force, energy, or feeling
2. Frequency- described as the number of repetitions of a periodic process, in a unit of time
3. Duration- pertains to the time during which an activity, or something, exists or lasts

An exercise program can consist of several exercises. Exercises are repetitive movements that aim to
improve one or more components of fitness.
One of the classifications of exercise is Aerobic Activity. EFFECTS TO THE BODY
• A regular aerobic exercise will stimulate
changes in the various organs and tissues of the
Aerobic Activity are so called “CARDIO” exercise. It body but is more emphasized in the
increases our heart and breathing rate. It cause us to sweat cardiovascular system.
profusely and breathe harder. Our heart pumps blood more • The muscles are able to extract more oxygen
vigorously, causing oxygen to circulate throughout our body. from the blood, which translates to an increased
maximum amount of oxygen that the body can
• Involved the large muscle groups (e.g., thighs) utilize (VO2max).
• Perform rhythmic and continuous movements for a • The heart is able to eject more blood at every
prolonged period of time beat as a result of an increase in the size of the
left ventricle chamber.
• Means “with oxygen“ and therefore fuels metabolism
• Enhanced capillary network toward the
working muscles. The capillaries are the
EXAMPLES OF AEROBIC smallest blood vessels where the exchange of
gases take place. This adaptation maximizes the
ACTIVITIES
ability of the cardiovascular system to deliver
• Swimming
oxygen and nutrients to the entire body.
• Biking • There is an increase in plasma volume within
• Running two weeks of aerobic training.
• Dancing • It helps improve blood flow to working muscles
• Squats as well as regulates temperature during exercise.
• Brisk walking
The muscle walls of the heart create pressure that ejects the blood out of the chambers
Let’s Analyze!
B. Complete the following statements.

1. Explain what happens to the body when doing an aerobic

exercise.

2. If a right diet describes to be having a right food to eat, explain

how exercise helps our body.
THANK YOU