GRADE 10 HPE
GRADE-10
HPE
UNIT TWO
HEALTH AND PHYSICAL FITNESS
The term “Health” is referred as an optimal
well-being of human beings that contributes to
quality of life. It is more than being free from
disease and illness. Though freedom from
disease is important to good health, optimal
health incorporates high level mental, social,
emotional, spiritual, and physical wellness within
the limits of one’s heredity and personal life
handling abilities. The two major factors that
impact on your health status are one’s genetic
background and your personal environment
Wellness is the integration of many different
components (social, mental, emotional,
spiritual and physical) that expand one’s
potential to live (quality of life) and work
effectively and to make a significant contribution
to society. Wellness is how one feels (a sense of
wellbeing) about life as well as one’s ability to
function effectively
in everyday life. Wellness as opposed to illness
(a negative) is sometimes described as the
positive component of good health.
Wellness as a state of healthy lifestyle
includes regular physical activity, proper
nutrition, and eliminating unhealthy
behaviors and maintaining good
emotional and spiritual health.
Physical fitness: It is the body’s ability to
function efficiently and effectively. It consists of
health-related and skill related physical fitness,
Physical fitness also includes metabolic
fitness.
metabolic fitness(metabolic is connected with
the chemical processes in living things that
change food etc. into energy and material for
growth) is associated with a person’s ability to work
effectively, enjoy leisure time, be healthy, resist
hypokinetic disease, and meet emergency situations.
It is related to, but different from health, wellness and
psychological, sociological and spiritual components
of fitness. Although the development of physical
fitness is the result of many things, optimal physical
fitness is not possible without regular exercise and
balanced diet.
Some of the major benefits of increased physical
activity or physical fitness are:
Healthy growth and development;
Strong heart and lungs (Cardiovascular health);
Increase bone density and strengthens the bones and
provides stronger muscles;
Control of weight and body composition;
Increases energy level, stamina and mental health;
Reduces blood cholesterol;
Creates an opportunity to make friends and enhance
self-esteem;
Reduces stress, depression and anxiety;
Enhancement of social and moral development and
Higher quality of life and longer life expectance.
Prevents hypokinetic diseases
2.1. Methods of physical fitness training
Fitness is one of the core preconditions of
health. It provides a person with the capacity to
perform work safely in activities of daily living,
including activities required for work at home and
in the workplace, for leisure-time pursuits, and
sports. Fitness also influences our psychological
well-being, including mental alertness and
emotional stability. This is because what we do
with our bodies also affects our minds.
Physical fitness is an individual condition that varies
from person to person. It is influenced by factors such as
age, gender, heredity, status of personal health status
habits, amount and level of exercise, and eating practices.
Physical fitness is essential for every individual at all stages
of life. Therefore, to achieve physical fitness objectives,
various training modes and methods are available.
The fitness training method is a scientifically based and
pedagogically organized process through planned and
systematic, effects on the performance ability and
performance readiness aiming at physical fitness and
performance improvement.
The types of fitness training that may be useful to different aspects of
fitness are aerobic and anaerobic exercise.
A. Aerobic Activity
Aerobic activity refers to any physical activity that requires
increased oxygen as aerobic exercise. Aerobic activity which is also
called aerobic exercise is, therefore, the same as cardiovascular
exercise as it increases cardiac capacity and strengthens the heart and
lungs. This type of exercise develops the cardio-respiratory endurance
of an individual. There are different types of aerobic activities which
include aerobic rope skipping, walking, jogging, long-distance running,
swimming, etc. Aerobic fitness is the capacity of an individual to
sustain exercise for a prolonged period, for example jogging for
more than 15 minutes, running, cycling and different
Calisthenics exercises.
B. Anaerobic activity
The term anaerobic is an activity “without oxygen”.
Anaerobic exercise is a high-intensity activity for a short
period. It relies on energy sources that are stored in the
muscles of individuals.
Anaerobic exercise develops stronger muscles. With
vigorous workouts, there is a temporary shortage of
oxygen being delivered to the working muscles, for example
sprinting or body building. This kind of activity enables one
develop speed and strength. It benefits the bones, i.e.
thickness increases. The different types of anaerobic
activities are weight lifting, sprint races, jumping,
2.1.1. Training methods for aerobic endurance:
continuous training: this is training at a steady pace and
moderate intensity for a minimum period of 30 minutes
Fartlek training: this is where the intensity of training is
varied by running at different speeds or over different
terrain. The training is continuous with no rest period
interval training: this is where the individual performs a work
period followed by a rest or recovery period
Circuit training: this is where different stations/exercises are
used to develop aerobic endurance. The station order/order of
exercises is important to ensure different muscle groups are used
to avoid fatigue. The number of stations, time spent at each
station, number of circuits, rest period between exercises and
number of circuit sessions per week can be varied.
1.2 Training methods for strength, muscular
endurance and power training circuit
This method of training is where different circuit
stations/exercises are used to develop strength,
muscular endurance and power. The circuit
stations/exercises use different muscle groups to
avoid fatigue.
Free weights: this is use of barbells or
dumb-bells to perform different types of
dynamic exercises, resistance machines.
Push and pull: we use this when training for strength
(low repetitions and high loads), and also use when
training for endurance (high repetitions and low
loads). It includes: training for strength endurance (50–
60% 1RM and 20 repetitions – repetitive
movements of a muscle or muscle group), training
for elastic strength (75% 1RM [one repetitive
movement] and 12 reps – for producing
movements in very close succession, like in
gymnastics) and training for maximum strength (90%
1RM and 6 reps – producing a single movement
against a resistance/load), reps, sets, rest period.
.Plyometric: this type of training develops
sport-specific explosive power and strength.
It is used by sports performers such as sprinters,
hurdlers, and netball, volleyball and basketball
players. Plyometric exercises need maximal
force as the muscle lengthens (eccentric action)
before an immediate maximal force as the muscle
shortens (concentric action). These types of
exercises include lung-ing, bounding, incline press-
ups, barrier hopping and jumping. It training needs
to be performed carefully because it can cause
muscle soreness.
2.1.3 Training methods for flexibility:
The ability of human joints to move through their
natural range of motion is a measure of flexibility. This
fitness trait, like so many other aspects of structure
and function, differs from joint to joint within the
human body and among different people. Not every
joint in human body is equally flexible, and over the
course of time, use or misuse will alter the flexibility of
a given joint. Gender, age, genetically determined
body build and current level of physical fitness affect
your flexibility.
Here are some of the methods for flexibility:
Static: there are two types of static flexibility training. Firstly
active stretching, which is performed independently where
the performer applies internal force to stretch and lengthen
the muscle. The second is passive stretching, also known
as assisted stretching, which requires the help of another
person or an object such as a wall. The other person/object
applies external force causing the muscle to stretch.
Ballistic: this is where the performer makes fast, jerky
movements through the complete range of motion, usually
in the form of bobbing or bouncing. Ballistic stretching is
specific to the movement pattern of the sport/activity to be
per-formed. It needs to be undertaken with care as the
technique can cause muscle soreness and strains.
Proprioceptive Neuromuscular Facilitation (PNF) technique:
this is used to develop mobility, strength and flexibility. The
technique may be performed with the help of a partner or
alternatively by using an immovable object (as resistance to
inhibit movement).
Guideline for static stretching
Warm up using a slow jog or fast walk before stretching
Stretch only to the point at which you feel tightness or resistance to
your stretching.
Stretching should not be painful.
Be sure to continue normal breathing during a stretch. Do not hold
on your breath.
Use caution when stretching muscles that surround painful joints.
Pain is an indication that something is wrong – it should not be
ignored
2.2.1. The concept of sedentary
The word “Sedentary” is derived from Latin word “Sedere” which
means “to sit”. Hence, sedentary behavior is a term used to
characterize those behaviors that are associated with low energy
expenditure. Adults and children increasingly spend time sitting: at a
desk or laptop, driving, watching TV, playing computer games or
social networking.
Sedentary and inactivity behaviors are different ideas. Sedentary life
style as distinct behavior is characterized by little or no physical
movement and low energy expenditure. Running expends very high
energy while brisk walking has a medium value of energy
expenditure; but sedentary behavior is any activity that expends
very low energy. Insufficient physical activity and high sedentary
behavior are among the key drivers of hypokinetic diseases.
2.2.1. The concept of sedentary
The word “Sedentary” is derived from Latin word “Sedere” which
means “to sit”. Hence, sedentary behavior is a term used to
characterize those behaviors that are associated with low energy
expenditure. Adults and children increasingly spend time sitting: at a
desk or laptop, driving, watching TV, playing computer games or
social networking.
Sedentary and inactivity behaviors are different ideas. Sedentary life
style as distinct behavior is characterized by little or no physical
movement and low energy expenditure. Running expends very high
energy while brisk walking has a medium value of energy
expenditure; but sedentary behavior is any activity that expends
very low energy. Insufficient physical activity and high sedentary
behavior are among the key drivers of hypokinetic diseases.
Hypokinetic: Hypo-means “under” or “too
little” and kinetic means “movement”. Thus,
hypokinetic means too little activity. A hypo kinetic
disease is one associated with lack of physical
activity or too little regular exercise. Just as too
little physical activity can result in health problems,
too much can also contribute to illness and injury.
Reasonable amount of physical activity can help
reduce the risk of hypokinetic health problems.
The following are some of the hypokinetic
diseases:
cardiovascular Disease (CVD);
type 2 diabetes,
obesity
low back pain
cancer
chronic respiratory diseases
colon cancers
ischemic heart disease
shortens life expectancy
These have been recognized as the leading cause of
death worldwide
The rise in these hypokinetic diseases usually manifests
during mid-to-late adulthood and these hypokinetic diseases
are caused by four common modifiable risk factors that are
generally adopted earlier in life. The modifiable risk
factors include: tobacco use; physical inactivity;
unhealthy diets and, alcohol consumption
These modified risk factors could lead to:
.Overweight and obesity; high cholesterol and
High blood pressure; diabetes type 2
Physical inactivity:- Physical inactivity has a major
health negative impact on the world. It is the fourth
leading risk factor for worldwide death and one of the most
significant causes of disability and that reduces the quality of
life.
2.3 Exercises developing cardiovascular endurance
The physically fit person lives longer, performs better,
and participates more fully. In life, the risk factors for death
from heart disease are two to three times greater for the
inactive person. Lack of exercise along with obesity,
diabetes, excess cholesterol, high blood pressure and habitual
smoking are major risk of coronary artery disease. Fortunately,
this can be changed.
2.3.1. Running for cardiovascular endurance
Physical activities like walking, jogging, running, cycling,
swimming, aerobics, rowing, stair climbing, hiking, cross
country skiing and many types of dancing are “pure”
aerobic activities. Sports such as soccer, basketball,
handball and tennis may also improve your cardiovascular
fitness. However, endurance training could improve
performance in these sports. People who participate
typically use three training methods to improve their
cardiovascular fitness:
slow to moderate-intensity distance training;
moderate to high-intensity interval training
and
high-intensity training
2.3.2. Advantages of cardiovascular endurance
Regular exercise makes the heart stronger and
the lungs fitter, enabling the cardiovascular system
to deliver more oxygen to the body with every
heartbeat and the pulmonary system to increase the
maximum amount of oxygen that the lungs can take
in. Exercise stretches muscles and joints, which in turn
can increase flexibility and help prevent injuries.
Exercise may also improve balance by increasing
strength of the tissues around joints and throughout
the body, thus helping to prevent falls. Weight-bearing
exercise, such as brisk walking and weight training,
strengthens bones and helps prevent osteoporosis
Other health benefits include the following:
reduce stress;
exercise release endorphins;
increases your energy and stamina;
helps control blood pressure;
helps you burn extra calories to maintain an
ideal weight;
Improve muscle and bones strength;
Reduce the risk of heart disease;
Improve self-confidence and self-image.
2.4. Exercises to develop muscle endurance
Muscular endurance is the ability of the muscles to work
for long periods without getting fatigued. Muscular endurance
differs from strength in that a person with good endurance allows
him/her to lift longer while strength allows the person to lift more.
2.4.1. Methods of developing muscle endurance using
body weight or free weight
Bodyweight exercises are simple, effective ways to improve
balance, flexibility, and strength without gym machines or
equipment. These bodyweight exercises:
1. Abdominal muscle endurance-partial curl-ups
2. Testing arm muscle endurance- push- ups
3. Testing arm and shoulder endurance - pull-ups
2.4.2 Partial curl up
The curl-ups are done to a metronome (or
audio tape, clapping, drums) with one
complete curl-up every three seconds, and
are continued until the student can do no
more in rhythm
2.4.3. Pull ups
A pull-up is an upper-body exercise that involves hanging
from a pull-up bar by your hands with your palms facing away
from you, and lifting your entire body up with your arm and
back muscles until your chest touches the bar. The pull-up
movement uses multiple muscles at once, making it a
compound exercise.
The key difference between pull-ups and chin-ups is primarily
the position of your hands — a pull-up involves an overhand
grip (where your palms face away from your body), while the
chin-up uses an underhand grip (where your palms face
toward your body). Pull-ups can have many benefits for your
physical health, from building muscle to improving your mood.
2.4.4. Push up
Pushups are a simple and effective bodyweight
movement that can help increase strength in your upper
body and core. This exercise works the pectoral muscles in
your chest and triceps. These are the muscles in the back of
your upper arms.
In the standard pushup, the following muscles are targeted:
chest muscles, or pectorals
shoulders, or deltoids
back of your arms, or triceps
abdominals
the “wing” muscles directly under your armpit, called the
serrates anterior
2.5 Exercise to develop muscular
strength
Muscle strength is one of the most relevant
components of physical fitness, with an
enormous positive influence on health
status. Muscular strength is defined as the
ability of the muscles to produce force at
high intensities over short intervals.
2.5.1. Push up with Rotation
Performing push-up with rotation promotes a complete
muscular activation that demands the body to find its
balance and stabilization from head to toe. All the muscles
need to be contracted as the body moves towards and
away from the floor and rotates on it-self at the end of
each set. This exercise demands the coordination of
different muscles and joints promoting the muscle
strength and functional development of the body. This
pushing motion is a basic reflex that will enable us to
avoid dangers, and it also represents the final action in a
throwing motion.
2.5.2. Bench press
The bench press helps build many muscles in the upper body. do this
exercise with either a barbell or dumbbells. Perform bench presses
regularly as part of an upper-body workout for increased strength and
muscle development. The body parts affected is: chest, triceps and
shoulders.
2.6 Exercises to develop flexibility
Flexibility is the ability to move muscles and joints through their full
range of motion. Most of these low back problems are due to weak
and/or tense muscles. Physical inactivity can also contribute to the risk
factors that promote back problems. This means that these problems
can be reduced or limited through improved physical fitness. Physical
inactivity contributes to a loss of flexibility for the lower back and the
hip flexors.
Physicians prescribe specific trunk and thigh flexibility exercises -
stretching - for their patients with lower back problems,
supporting the value of stretching exercises to pre-vent low back
problems. Flexibility is evaluated by performing the sit and reach
testing, which measures the flexibility of the hamstring muscles
and the lower back.
Flexibility is practiced each day by having students perform
appropriate and relevant stretching exercises during the pre-
activity warm-up. The only way to improve flexibility is to have the
participants utilize “static stretching. This type of stretching
incorporates slow, relaxed stretching, with a comfortable
breathing
Pattern so that, over time, the individual learns how to stretch
properly.
At various points in the body, bones meet to form
joints. These include the knees, ankles, hips, wrists,
elbows and shoulders. Flexibility is the ability to move
these joints and your muscles fully Flexibility is
improved by stretching muscle tissue in a slow and
gentle manner. stretching must be done slowly without
any bounce or forceful movements. Before stretching,
it is wise to engage in a general warm-up such as
jogging or calisthenics to increase body temperature
and help to prepare the muscles for stretching out.
2.6.2. Stretching Exercises
Double Knees to Chest, Single Knee to Chest with
Heel Slide, Calf Stretch, Quadriceps or Stork Stretch
and Hamstring stretch
Good hygiene for physical activity and sports
Good hygiene practice helps ensure that everybody
involved stays fit and well enough to keep up the
activities they love and get the most enjoyment
out of taking part. Likewise, good hygiene is of equal
importance for everybody involved in maintaining and
working on courts, pitches and sports facilities
