Study Guides for PE and Health 1

Aerobic exercise can be defined as any form of exercise or activity that uses the aerobic
metabolism. which means that oxygen is a vital factor in delivering energy to sustain any activity.

What happens when I engage in aerobic exercise?

 aerobic exercise makes the heart, lungs, and blood vessels more efficient and capable of moving
more oxygen-carrying blood in every single pump
 our body becomes efficient in delivering oxygen throughout the body thereby improving not
only the cardiovascular system but also muscular and bone fitness
 improves muscular and bone fitness too

Dance, jog, do sports, ride bicycle and doing household chores are some examples of aerobic activities.
Other activities like walking, stair climbing, and jump rope are examples of light to vigorous aerobic
activities.

Bone strengthening exercise is a kind of activity used to improve the strength capacity of the bone and
enhance growth especially among teens. It is also known as weight bearing or weight loading activity.

This is done by exposing the bone to weight or force in any direction. The force impacting the bone
increase bone density thereby increasing bone strength. Unlike muscle strengthening exercise, the force
that impacts the bone are commonly coming from impact of the ground or surface and tool/equipment
in contact with any part of the body.

Activities or exercises like plyometrics or jumping exercises, weight lifting, basketball, volleyball,
running, gymnastics, and exercises that uses equipment like resistance bands are good exercises or
activities to develop your bone strength.

Muscle-strengthening exercise, sometimes referred to as strength/weight/resistance training or

exercise, is a voluntary activity that includes the use of weight machines, exercise bands, hand-held
weights, or own body weight.

This is a very heavy form of exercise as the muscle have to be deliberately overloaded and experience
fatigue, meaning have to work more than its usual capacity, to be able to improve. Exercises like lifting
weights, push-up, sit up, and all other resistance exercises are good to develop muscular strength.

Although these three different methods are targeting three different parts of the body, it is also
important to know that doing one will benefit the other two. It is a fact that as you exercise one part of
the body, other parts are not entirely isolated or involved and therefore any kind of exercise would
benefit to some extent aerobic capacity as well as muscular and bone strength. Running is an example
of an exercise that benefits the three areas. As you run, you improve your aerobic fitness, while the
weight of the body improves strength of the leg muscles, and the impact of the weight-ground-foot
contact improves bone strength.

Lesson 2: Energy Systems and ATP Production Rate

Energy is essential for physical movements, maintaining body temperature, and metabolic activities.

In our body, all physical movements require a compound called adenosine triphosphate (ATP).
ATP is stored in muscles for immediate energy, but its supply is limited. For activities lasting longer than
a few seconds, additional ATP must be produced through various energy systems.
3 Types of Energy Systems

Energy is needed to produce physical movements in our body. All movements require a compound
called Adenosine Triphosphate or ATP).

1. ATP-PCr System:
● ATP-PCR SYSTEM produced ATP quickly since it utilized the available ATP stored in the muscles and PCr.
● However, it cannot sustain physical movements from 6 seconds to 15 seconds because the stored ATP-PCr
in the muscles is limited.

2. GLYCOLYTIC System:
● Any physical movement beyond 15 seconds utilized Carbohydrates through glucose (basic form of
carbohydrate) to produce ATP called GLYCOLYTIC SYSTEM.
● It can sustain movements up to 2 minutes but it has a by-product called Lactic acid that leads to
Muscle Fatigue.

3. OXIDATIVE System:
● The OXIDATIVE SYSTEM involves the use of oxygen to produce ATP.
● This system can use carbs, fats, or if necessary, even protein, however, fats and proteins have to be
broken down, so when the system uses them, the process becomes longer.
● This system is used for longer duration activities.

Lesson 3: Health Related Behaviors

1. Eating Habits
Health Risks: Excessive or insufficient consumption of processed foods sugar, unhealthy fats and
nutrition has been linked to an increased risk of Heart Disease, Stroke, Type 2 Diabetes, Obesity, High
Blood Pressure and High Cholesterol.

A healthy diet with fruits, vegetables, lean proteins, and whole grains can help prevent these issues. It is
important to keep our diet healthy because it contributes to overall well-being and long life. It supports
everything from disease prevention, weight management, and mental health to energy levels. By
adopting this balanced diet rich in nutrients, you can improve your quality of life, reduce health risks
and enjoy a vibrant life.

Impact on Physical Performance

- Eating the right foods gives you the energy and nutrients needed for exercise. Having enough carbs,
proteins, and fats before and after a workout can boost your performance, stamina, and recovery. Poor
nutrition, on the other hand, can make you feel tired, reduce your performance, and slow down
recovery.

2. Sleep
Poor or not enough sleep can increase the risk of obesity, heart disease, diabetes, and a weak immune
system. Lack of sleep can also cause hormone imbalances that lead to overeating and weight gain.

Sleep deprivation may hinder a person’s development it increases health risk factors, such as
cardiovascular disease, diabetes and mental health disorders, while negatively impacting physical
activity performance. Sleep is essential for recovery, muscle repair, and overall performance. Getting
enough sleep boosts focus, reaction time, and endurance during exercise. On the other hand, lack of
sleep can hurt coordination, raise the risk of injury, and decrease motivation to stay active. Ensuring
adequate sleep is essential is essential for maintaining good health, supporting optimal physical
performance and reducing the risk of chronic disease.
 3. Stress Management
Ongoing stress can lead to high blood pressure, heart disease, obesity, and mental health issues like
anxiety and depression. Stress often causes unhealthy habits, like overeating, smoking, or drinking,
which make these risks even worse.

Stress management is closely related to health risk factors and physical activity. Effective stress
management can help mitigate various health risks and enhance physical activity performance, while
poor stress management can contribute to health problems and impair physical activity performance
Managing stress through mindfulness, exercise, and relaxation can boost physical performance by
improving focus, lowering anxiety, and building resilience. However high stress can cause muscle
tension, fatigue, and reduced motivation, hurting your performance.

Lesson 4: Types of Eating

Have you ever wondered why you eat? It's not just about getting food in your tummy! There are actually
different reasons why people eat, and understanding these can help you make better choices about
what and when to eat.

Fueling Up: Eating for Performance

-This is when you eat to give your body energy. Athletes do this a lot. They eat special foods to help
them run faster, jump higher, or lift heavier weights. Even if you're not an athlete, you need fuel for
school or work. Eating breakfast before a big exam or a good lunch before a long afternoon can help you
focus and do your best.

Emotional Eating:
-When Food is Comfort
Sometimes, people eat because they feel sad, angry, or stressed. This is called emotional eating. It's like
using food as a blanket to feel better. While it might help in the moment, it's not the best way to deal
with your feelings. It's okay to feel these emotions, but try to find other ways to cope, like talking to a
friend or doing something you enjoy.

Social Eating: Food and Friends

Eating is often a social thing. We share meals with family and friends to celebrate or just hang out. It's
fun to try new foods and talk about them with others. But be careful not to eat too much just because
everyone else is.

Mindless Munching: Eating While Watching TV

-Ever found yourself eating a whole bag of chips while watching your favorite show? This is called
mindless eating. When you're focused on the TV, you're not really paying attention to how much you're
eating. It's easy to overeat this way. Try to eat your meals at the table and avoid eating in front of the
screen.

Lesson 5: Health-related fitness (PPT)

Lesson 6: Health-related fitness (PPT)

Health-related fitness (HRF) encompasses components like cardiovascular endurance, muscular

strength and endurance, flexibility, and body composition. These components are crucial for overall
health and disease prevention. Achieving and maintaining HRF requires a structured exercise program
that adheres to the FITT principles.
FITT `

1. Frequency: how often you exercise. Usually, we can measure this by the number of days each week.

• When doing cardio exercises, especially to lose weight, frequency is an important factor to make it
more effective.

• Start cardio exercises for atleast 3 days in a week for the first few weeks, with not more than 2 days'
rest between sessions.

2. Intensity: how hard you exercise. We might categorize this as low, moderate, or high intensity.

•Low intensity- involves moving repetitively at a slower pace: casual walking (where you can still hold a
conversation), light yoga, biking at low resistance, or leisurely swimming laps. You're moving, but you're
not huffing and puffing

•Moderate-intensity - your heart will work a bit harder

common activities: brisk walking or hiking, playing double tennis, aerobic dancing, cycling(slower than
10 miles per hour), vigorous yard or housework

•High intensity - involves short, quick-burst exercises

- your heart is pumping fast
- You should be working hard
- Breathing rapidly and heavily
- Getting sweaty
- Unable to sustain a conversation

common activities: Jumping rope, running the stairs, Cycling 10 mph or faster doing high intensity
workout

3. Time: refers to the time of day you exercise and how long each session lasts.
• More time spent doing aerobic exercises means more calories burned and an increase in endurance
• We can at least start at least 20 minutes per session at first, then gradually increase it to 60 minutes

4. Type: refers to what kind of exercise you are doing.

• For example, you might do a cardiovascular activity (also known simply as 'cardio'), strength training,
or a combination of the two.
• It is also important to try different exercises and activities to avoid boredom

Lesson 7: Physiological Indicators for MVPA Monitoring

MVPA stands for Moderate-to-Vigorous Physical Activity. Monitoring physiological indicators during
MVPA allows individuals to optimize their workouts, prevent injuries, and improve overall fitness.

Key Physiological Indicators

 Heart Rate (HR) : A measure of cardiac activity.

Heart Rate Zones: To effectively use heart rate for exercise, it's essential to divide it into zones based on
maximum heart rate (MHR).
Zones:
 Low-intensity: 50-60% of MHR or 60-70% of HRR.
Moderate-intensity: 60-70% of MHR or 70-80% of HRR.
Vigorous-intensity: 70-85% of MHR or 80-90% of HRR.
Peak: Above 85% of MHR.
Maximum Heart Rate (MHR): Often estimated as 220 minus age, but can vary individually.
Heart Rate Reserve (HRR): The difference between MHR and resting heart rate.

 Target Heart Rate (THR): The optimal HR range for exercise, calculated based on age and fitness
level.

 Heart Rate Variability (HRV) : Reflects the body's adaptability to stress, including exercise.
Heart Rate Variability (HRV): This measures the time intervals between heartbeats. Higher HRV is
generally associated with better physical and mental health. It can be used to assess recovery, training
load, and overall stress levels.

 Pacing: The distribution of effort over a specific duration, such as running speed or cycling
cadence.

Lesson 8: Personal Safety Protocol

The following are terminologies that you might experience if we observe personal safety protocols
during Moderate to Vigorous Physical Activities (MVPA):

• Dehydration- Dehydration happens when the fluid in your body is used or lost more than
the fluid you drink or intake. If your body does not have enough water or fluid to do its
normal functions, hence, you get dehydrated.
• Overexertion- This refers to the pressure one puts in himself or herself, too much pressure
that leads to a simple discomfort that might extend to a more serious injury.
• Hypothermia- It usually happens when the body easily loses temperature. A person suffers
hypothermia when his or her body temperature drops below 35 degrees Celsius.
• Hyperthermia- The opposite of hypothermia. It happens when the body temperature rises
up significantly beyond the normal temperature which is 37 degrees Celsius.

Kinds of sports Injuries

1. Acute injuries - Occur suddenly when playing or exercising. Sprained ankles, strained backs, and
fractured hands are acute injuries.
Signs of an acute injury include:
• Severe pain & swelling;
• Not being able to place weight on a leg, knee, ankle, or foot;
• An arm, elbow, wrist, hand, or finger that is very tender;
• Extreme leg or arm weakness; and
• A bone or joint that is visibly out of place.

2. Chronic injuries - happens after you play a sport or exercise for a long time.
Chronic injuries, which are usually related to repetitive loading or overuse and develop gradually over
time. Occasionally, wear and tear from overuse injuries can set the stage for acute injuries.

3. Sprain. Sprains can range from minimal stretching of to partial or complete tears of ligaments, the
bands of connective tissue that join the end of one bone with another to stabilize a joint. Sprains are
caused by trauma such as a fall or blow that stresses a joint out of position. Sprains can range from first
degree (minimally stretched ligament) to third degree (a complete tear). Areas of the body most
vulnerable to sprains are ankles, knees, and wrists.
4. Dislocation. When the two bones that come together to form a joint become completely separated,
the joint is described as dislocated. Contact sports such as football and basketball, as well as high-
impact sports and sports that involve significant contact, falling, or extreme loads cause most
dislocations. A dislocated joint typically requires immediate medical treatment, but sometimes the
bones move back into place on their own. A dislocation is a painful injury and is most common in
shoulders, elbows, fingers, kneecap, and femur-tibia or knee.

5. Bone fracture. A fracture is a break in a bone that occurs from either a quick, one-time injury, known
as an acute fracture, or from repetitive stress, known as a stress fracture. Growth plate fractures are
unique to children who are still growing.

6. Strain. A strain is a twist, pull, or tear of a muscle, muscle-tendon juncture (where muscle and tendon
connect), or a tendon itself. A tendon is a cord of tissue connecting muscle to bone. Athletes who play
contact sports can get strains, but they can also happen from repeating the same motion again and
again, as in tennis or golf. Like sprains, strains can range from a minor stretch to a partial or complete
tear of a muscle or tendon. This is most common in muscle or tendons between two joints.

7. Tendinitis. Tendinitis is inflammation of a tendon, a flexible band of fibrous tissue that connects
muscles to bones. It often affects the shoulder, elbow, wrist, hip, knee, or ankle. Tendinitis can be
caused by a sudden injury, but it usually results from carrying out the same motion over and over.
People such as carpenters, gardeners, musicians, and certain types of athletes, such as golfers and
tennis players, have a higher risk of tendinitis. Tendons become less flexible as you age, so you are more
likely to get tendinitis as you get older.

8. Bursitis. Bursitis is inflammation of the bursae (plural of “bursa”), small, fluid-filled sacs that act as
cushions between a bone and other moving parts, such as muscles, tendons, or skin. Bursitis can be
caused by a one-time event like a blow or fall. It can also result from repeating the same motion many
times, like throwing a ball, or from prolonged pressure, such as from kneeling on a hard surface or
leaning on the elbows. It usually affects the shoulders, elbows, hips, or knees.

How can I treat Injuries?

The well-known R.I.C.E treatment method can help reduce this swelling, relieve pain, and promote
flexibility and healing. In fact, R.I.C.E treatment is a mainstay for sports trainers and other athletic health
experts.

The benefits of the RICE method can be explained by stage:

 Rest: Immobilization prevents further injury and gives the body time to recover.
 Ice: Cold reduces pain by numbing the affected area.
 Compression: Pressure keeps swelling under control.
 Elevation: Keeping the injured body part above the heart reduces swelling and the associated
pain and discomfort.

What is Physical Fitness?

Physical fitness is the capacity of the body to do activities without undue exhaustion.
Physical fitness can be divided into two distinct categories: components of health-related fitness and
components of skill-related fitness.

Health-Related Fitness
Exercises that are done with the intention of improving one's physical health and maintaining a healthy
lifestyle are included in the concept of health-related fitness.
The five components of health-related fitness include: cardiovascular endurance, muscle strength,
muscular endurance, flexibility, and body composition.

Cardiovascular Endurance
Cardiovascular endurance is the ability of the lungs, heart, and blood vessels to deliver enough oxygen
to the cells to meet the needs of long-term physical activity.
Jogging, running, cycling, and swimming can enhance cardiovascular endurance.

Muscular Strength
Muscular strength is the capacity of the muscle to produce force during a relatively short period of time.
Push-ups, sit-ups, lifting, squats, and lunges promote muscular strength.
Weightlifting, Deadlift, push-up, pull-up

Muscular Endurance
Muscular endurance is the highest amount of force that a muscle group is able to pull or push in a single
contraction. Circuit training, and bodyweight exercises are all good ways to build muscle endurance.

Flexibility
Flexibility is the ability of a joint or group of joints to move through their full range of motion without
pain or restriction. Squats, lunges, and stretching can enhance the body's flexibility.

Body Composition
Body composition is how much of your body is made up of fat, bone, and muscle. Body composition is a
way for health professionals to figure out if a person is at a healthy weight for their body. Burpees,
pushups, squat jumps, lunges, and planking can improve body composition.

Skill-Related Fitness
Skill-related fitness is the capacity to perform during games and sports. This level of physical fitness is
needed to be able to perform the more technical parts of a wide range of sports.
The six components of skill-related fitness include: agility, balance, coordination, power, reaction time,
and speed.

AGILITY
Agility is a combination of speed, power, balance, and reaction time. If you look at an old textbook it
probably says that agility is “a change of direction at speed”, but this is actually only a partial definition.
The full definition is provided by Sheppard: ‘a rapid whole body movement with change of velocity or
direction in response to a stimulus’

BALANCE
Balance as a component of physical fitness refers to the athlete’s ability to stay in controls of their
body’s position. There are two types of balance: static and dynamic.

Coordination
Coordination is the body’s ability to perform smooth and efficient movements. Good coordination
requires the athlete to combine multiple movements into a single movement that is fluid and achieves
the intended goal.

Speed
Speed is our second dash point for the skill-related components of physical fitness. Speed is the rate at
which something moves. Speed relates to power, as you have already learnt, and relates to the force
and the mass of the object the force has acted upon. Speed is the distance an object travels in a set
period of time
POWER
Power is defined as an amount of work done in a particular time. In this context, power can essentially
be thought of a strength at speed.

Reaction Time
Reaction time is the last dash point for skill-related components of physical fitness. It refers to the speed
at which an athlete responds to an external stimulus. Reaction time relates directly to agility but is a
smaller component of physical fitness.