PATHFIT 2.docx

LESSSON 01: FITNESS AND EXERCISE

FITNESS

  • Fitness refers to the overall state of health and well-being, encompassing various components such as cardiovascular endurance, muscular strength, flexibility, and body composition. It involves the ability of the body to perform physical activities efficiently and effectively, promoting good health and optimal functioning. Regular exercise, proper nutrition, and a balanced lifestyle contribute to achieving and maintaining fitness.

EXERCISE

  • Exercise is physical activity that is planned, structured, and repetitive, with the specific goal of improving or maintaining physical fitness. It is a form of intentional movement, typically involving activities such as jogging, weightlifting, swimming, or cycling. Exercise contributes to various aspects of health, including cardiovascular fitness, muscular strength and endurance, flexibility, and overall well-being. Engaging in regular exercise is associated with numerous health benefits, such as reducing the risk of chronic diseases, improving mood, and enhancing overall quality of life.

EATING TO FUEL WORKOUTS

  • Eating to fuel workouts refers to the practice of eating foods that provide your body with the energy it needs to perform at its best.

  • This includes eating foods that are high in carbohydrates, protein, and fluids before, during, and after your workouts.

  • According to the American Heart Association, your body is your vehicle, so you have to keep your engine running when you work out. That means fueling up your body by eating the right foods and drinking the right fluids, in the right amounts at the right times.

Facts:

  • Not fueling up before you work out is like “driving a car on empty,” said Platt, an American Heart Association volunteer.

  • We have different digestive systems and “a lot depends on what kind of workout you’re doing,” Platt said.

  • Water is the best choice to stay hydrated, but you can also drink sports drinks or other beverages that contain electrolytes.

  • Your body requires electrolytes, which are vital minerals, to be hydrated before, during, and after exercise.

What to eat and drink Before a workout?

  • We need to eat some of carbohydrates and proteins before work out

  • Example of carbohydrates: bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie.

  • Example of protein: Eggs, milk & cheese

How carbohydrates helps our body from work out?

  • Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity.

How protein helps our body from work out?

  • Protein is important because it provides the amino acids your body needs to build and repair muscle.

PROTEIN - RICH FOODS and their BENEFITS:

  • Chicken breast

  • A lean source of protein.

  • It provides essential amino acids that help in muscle growth, tissue repair, and the production of enzymes and hormones.

  • Protein also contributes to a feeling of fullness, aiding in weight management.

  • Salmon

  • A fatty fish rich in protein and omega-3 fatty acids.

  • It supports heart health, reduces inflammation, and aids brain function.

  • Protein in salmon assists in maintaining strong hair, nails, and skin.

  • Beans

  • Like black beans or chickpeas, are plant-based sources of protein.

  • They are also high in fiber, aiding digestion, and provide sustained energy throughout the day.

  • Eggs

  • A complete protein source, containing all essential amino acids.

  • They support muscle development, provide energy, and assist in the formation of red blood cells and neurotransmitters.

CARBOHYDRATE - RICH FOODS and their BENEFITS:

  • Whole grain bread

  • Contains complex carbohydrates that offer lasting energy.

  • They also provide fiber, supporting digestive regularity and helping to control cholesterol levels.

  • Oats

  • A complex carbohydrate source.

  • They provide a steady release of energy, help control blood sugar levels, and are rich in dietary fiber, which supports digestive health.

  • Sweet potatoes

  • A nutritious carbohydrate source.

  • They are high in vitamins, fiber, and antioxidants.

  • Carbohydrates in sweet potatoes provide energy and promote healthy skin.

  • Quinoa

  • A gluten-free grain packed with complex carbohydrates.

  • It's high in protein as well, making it a great option for vegetarians.

  • Carbohydrates in quinoa provide sustained energy, and it's a complete source of essential amino acids.

During A Workout

  • Nutrition is the most crucial factor in seeing results from your fitness endeavors. How you fuel your body influences how you perform and recover from exercise.

  • What you eat will based on your goals and the type of training you do.

  • Fueling your workouts providing nourishment for your body to repair and recover, and meeting your body basic needs.

  • Eating and drinking during exercise are not always necessary.

  • Performing higher-intensity or more prolonged exercise, some caloric intake could help you get through the training session without feeling too much fatigue. For strength-based workouts, eating is likely unnecessary unless your session is longer than 60- 90 min.

What To Eat And Drink During A Workout

  • Water acts as your body’s cooling system this will keep you hydrated. Drink 2 cups (16 ounces) of water 2 hours before exercise.

  • Plain water is often enough. but if you’re exercising more than 60 minutes in hot, humid conditions, sports drinks may help. They give you carbs and sodium, as well as fluids.

    • Sports Drinks

    • Energy Gels

    • Bananas

    • Egg

    • Trail Mix

    • Yogurt

What To Eat And Drink After A Workout

  • Eating a healthy meal or snack after a workout can help your body to recover and rebuild muscle tissue. Carbohydrates are important for replenishing your glycogen stores, while protein is important for muscle repair and growth.

  • A balanced eating plan that supplies the right amount of fuel and fluid is important for sports performance..

  • Carbohydrates, proteins and fats are the nutrients that provide the body with energy. The human body contains 60% water and a water loss as little as 2 - 3% of a person’s body weight can decrease athletic performance.

  • Healthy Fats

  • Incorporate sources of healthy fats like avocados, nuts, seeds, or olive oil into your post-workout meal or snack. These fats provide sustained energy and aid in nutrient absorption.

  • Hydration

  • Continue to drink water after your workout to stay properly hydrated. You can also opt for sports drinks or coconut water if you've had an intense, sweat-inducing workout to replenish electrolytes.

  • Leafy Greens and Veggies

  • Include a portion of vegetables in your meal to provide essential vitamins, minerals, and fiber that support overall health and recovery.

  • Timing

  • Try to eat within an hour or two after your workout to maximize the benefits of nutrient absorption and muscle recovery.

Exercises that Benefit from High Protein Intake:

  • Strength Training

  • Activities like weightlifting and bodybuilding create micro-tears in muscle fibers that need repair.

  • Protein is crucial for muscle recovery and growth.

  • Athletes engaged in strength training often require higher protein intake to support these processes.

  • Endurance Training

  • Long-distance running, cycling, and swimming can lead to muscle breakdown over extended periods.

  • Protein helps repair and maintain muscle tissue, making it important for endurance athletes.

  • High-Intensity Interval Training (HIIT)

  • HIIT workouts involve short bursts of intense exercise followed by rest or low-intensity periods.

  • Such as plank, squat

  • Protein aids in muscle repair after the high-intensity phases.

Exercises that Benefit from High Carbohydrate Intake

  • Aerobic Exercises

  • Activities like long-distance running, cycling, and aerobic classes primarily rely on carbohydrates as the main source of energy.

  • Carbohydrates are stored as glycogen in muscles and provide the endurance needed for these exercises.

  • Team Sports

  • Sports like soccer, basketball, and rugby involve intermittent bursts of high-intensity effort followed by periods of lower activity.

  • Carbohydrates help maintain glycogen stores, ensuring energy is available for these bursts of intensity.

  • High - Intensity Sports

  • Some sports, like sprinting or powerlifting, require short bursts of maximal effort.

  • Carbohydrates provide the quick energy needed for these explosive movements.

  • Circuit Training

  • Circuit workouts combine strength and cardio exercises in quick succession.

  • Such as jumping jack, jump rope

  • Carbohydrates are essential to sustain energy levels throughout the session.

Eating To Fuel Workouts Importance

  • It helps maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time.

  • It give you energy. And It keep your heart beating, your brain active, and your muscles working.

  • It also help to build and strengthen bones, muscles, and other body tissues.

For Eating To Fuel Workouts Additional Tips

  • Eat regular meals and snacks throughout the day to keep your energy levels up.

  • Choose foods that are high in complex carbohydrates, such as whole grains, fruits, and vegetables.

  • Include a small amount of protein in every meal and snack.

  • Drink plenty of fluids, especially water.

  • Avoid sugary drinks and processed foods.

LESSON 02: STRESS ALLEVIATION

Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.

Stress

  • Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree. The way we respond to stress, however, makes a big difference to our overall well-being.

Types of Stress:

  • Acute stress

  • Chronic stress

  • Episodic acute stress

  • Eustress

How does stress affect us?

  • Stress affects both the mind and the body. A little bit of stress is good and can help us perform daily activities. Too much stress can cause physical and mental health problems. Learning how to cope with stress can help us feel less overwhelmed and support our mental and physical well-being.

What are the signs of stress?

  • Stress makes it hard for us to relax and can come with a range of emotions, including anxiety and irritability.

  • When stressed, we may find it difficult to concentrate.

  • We may experience headaches or other body pains, an upset stomach or trouble sleeping.

  • We may find we lose our appetite or eat more than usual.

  • Chronic stress can worsen pre-existing health problems and may increase our use of alcohol, tobacco and other substances.

  • Stressful situations can also cause or exacerbate mental health conditions, most commonly anxiety and depression, which require access to health care.

  • When we suffer from a mental health condition, it may be because our symptoms of stress have become persistent and have started affecting our daily functioning, including at work or school.

Does everyone respond to stress the same way?

  • No, everyone reacts differently to stressful situations. Coping styles and symptoms of stress vary from person to person. ​​

Should we expect to be stressed in difficult situations?

  • Yes, it is natural to feel stressed in challenging situations such as job interviews, school exams, unrealistic workloads, an insecure job, or conflict with family, friends or colleagues. For many people stress reduces over time as the situation improves or as they learn to cope emotionally with the situation. Stress tends to be widespread during events such as major economic crises, disease outbreaks, natural disasters, war, and community violence.

I am feeling stressed, does that mean I cannot work?

  • Most of us manage stress well and continue to function. If we have difficulties coping with stress, we should seek help from a trusted health-care provider or from another trusted person in our community. From minor challenges to major crises, stress is part of life. And while you can't always control your circumstances, you can control how you respond to them. When stress becomes overwhelming or chronic, it can affect your well-being. That's why it's essential to have effective stress relievers that can calm your mind and body.

HOW CAN I MANAGE STRESS?

(HOW TO RELIEVE STRESS NOW AND IN THE FUTURE)

  • Fast-Acting Stress Relief Strategies

  • Long-Term Stress Relief Strategies

  • Problem-Focused Coping Stress Relief

Fast-Acting Stress Relief Strategies

  • A number of helpful techniques, such as deep breathing and meditation, are fast-acting tools that you can do anywhere, anytime.

The best short-term strategies:

  • Can be performed anywhere

  • Take very little practice to master

  • Are free

  • Provide immediate relief

  • Trail Mix

Fast-Acting Stress Relief Strategies

  1. Try Guided Imagery

  • Guided imagery is like taking a short vacation in your mind. It can involve imagining yourself being in your "happy place" -maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you.

  • It can be done with a recording where you listen to someone walk you through a peaceful scene.

  • Simply close your eyes for a minute and walk yourself through a peaceful scene. Think about all the sensory experiences you engage in and allow yourself to feel like you're there. After a few minutes, open your eyes and return to the present moment.

  1. Meditate

  • Meditation brings short-term stress relief as well as lasting stress management benefits.

  1. Practice Progressive Muscle Relaxation

  • Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths. Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.

  1. Focus on Breathing

  • Breathing techniques can calm your body and your brain in just a few minutes.

  • No one around you will know you're doing them, so whether you're in a stressful meeting or you're sitting in a crowded theater, breathing exercises could be key to reducing your stress.

  1. Take a Walk

  • Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind and brings the benefits of exercise as well.

  1. Get a Hug from a Loved One

  • Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.

  • When you hug someone, oxytocin (also known as the "cuddle hormone") is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.

  • Oxytocin also causes a reduction in blood pressure.

  1. Enjoy Aromatherapy

  • Aromatherapy has real benefits for stress relief—it can help you to feel energized, more relaxed, or more present in the moment.

  • So, whether you enjoy candles, diffusers, or body products, consider incorporating some aromatherapy into your day.

  1. Create Artwork

  • Getting in touch with your creative side may have been easy for you during childhood, but it's not too late to pick it up again if you’ve lost touch with your penchant for artwork.

Long-Term Stress Relief Strategies

  • Certain habits can promote resilience to stress and increase overall wellness. For example, those who exercise or meditate regularly tend to become less stressed in the face of a difficult challenge.

  1. Eat a Balanced Diet

  • Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance.

  • A healthy diet can lessen the effects of stress, build up your immune system, level your mood, and lower your blood pressure. Lots of added sugar and fat can have the opposite effect. And junk food can seem even more appealing when you’re under a lot of stress.

  1. Try stress relief supplements

  • A daily multivitamin may help address nutritional deficits and ensure you get the necessary vitamins and minerals to feel your best. Other supplements that may help relieve stress include:

    • Melatonin: Improving sleep can help you feel less stressed.

    • Ashwagandha: help improve the body's resilience to mental and physical stress.

    • L-theanine: This amino acid has been shown to help reduce stress, promote relaxation, and improve sleep quality.

    • B vitamins: B vitamins may help lower homocysteine levels, reduce stress, and improve mood.

  1. Make Time for Leisure Activities

  • Building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you'll perform better, which means leisure time may make your work time more efficient.

  1. Develop a Positive Self-Talk Habit

  • The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren't helpful. If you're constantly thinking things like, "I don't have time for this", and "I can't stand this", you'll stress yourself out.

  • Positive self-talk can help you develop a healthier outlook.

  1. Practice Yoga

  • Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief.

  1. Express Gratitude

  • Gratitude helps you recognize all the things you have to be thankful for.

  1. Prioritize Exercise

  • Physical activity is key to managing stress and improving mental health. There are many different kinds of activities that can reduce your stress.

    • Running

    • Swimming

    • Dancing

    • Cycling

    • Aerobics

  • If you don't have the time for a formal exercise program, you can still find ways to move throughout your day. Try these tips:

    • Bike instead of driving to the store.

    • Use the stairs instead of the elevator.

    • Park as far as you can from the door.

    • Hand-wash your car.

    • Clean your house.

    • Walk on your lunch break.

  1. Sleep

  • A common side effect of stress is that you may struggle to fall asleep. If this happens three times a week for at least 3 months, you may have insomnia, an inability to fall and stay asleep. Lack of sleep can also add to your stress level and cause a cycle of stress and sleeplessness.

  • Getting enough sleep is important for both body and mind.Sleep repairs, relaxes and rejuvenates our body and can help reverse the effect of stress.

Problem-Focused Coping Stress Relief

  • Most stress relievers focus on changing your emotions. But sometimes, you won't necessarily get relief until you change the environment. This is referred to as problem-focused coping (as opposed to emotion-focused coping). Problem-focused coping involves taking steps to remove the stressor from your life (as opposed to changing how you feel about the stressor).

Mindfulness Meditation Preparation

  1. Reassess Your To-Do Lists

  • If you're trying to squeeze 20 hours worth of work into 16 hours, you're going to feel stressed. Reducing your workload could be key to helping you get through the day feeling better.

  1. Obtain Social Support

  • Having supportive people in your life is the key to stress management.

  1. Cut out Things That Add to Your Stress

  • Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.

LESSON 03: PSYCHOLOGICAL BALANCE

“Balance is not something you find, it’s something you create.” -Jana Kingsford

Psychological Balance

  • A state of well-being that results from freeing the mind of its afflictive and negative tendencies.

  • It means that we are able to cope with the challenges and changes of life, without losing our sense of identity and purpose.

  • We have a core set of values that guide our actions and decisions, but we are also open to new experiences and perspectives.

  • We know how to balance our personal needs and goals with our social and professional obligations and relationships.

  • focused and not temporarily agitated

  • mentally and emotionally stable

  • able to cope up with daily demands and deal with stresses in a healthy way

TYPES OF PSYCHOLOGICAL BALANCE

  1. Conative balance - relates to intention, will, and goal implementation

  2. Attentional balance - involves maintaining an optimal level of focus.

  3. Emotional balance - managing emotions effectively

  4. Cognitive balance - involves our thought patterns and beliefs

Importance of being psychologically balanced

  • Being able to experience a full range of emotions without becoming overwhelmed by them.

  • We can think clearly and make better decisions

  • We can handle stress better

  • We can take care of ourselves better

  • Being able to build a healthy relationships with other people

Tips to Maintain Psychological Balance

  1. Time management

  2. Manage Expectations

  3. Be gentle with yourself

  4. Quiet your mind

  5. Connect with other people

TAKE NOTE OF THIS:

  • "Treat emotions like visitors passing through you and consider challenging situations as learning experiences"

You can also do these activities to maintain your Psychological Balance:

  • Meditation

  • Yoga

  • Breathing Exercises

  • Self Reflection

  • Therapy and counseling

Tips to Maintain Your Mental Health

  1. Self-love

  • Avoid self-criticism by treating yourself with kindness and respect. Make time for your favorite hobbies and projects, or broaden your horizons.

  1. Relax your mind

  • Try meditating, being mindful, and/or praying. Relaxation exercises and prayer can help you improve your mood and outlook on life. Indeed,

  1. Reduce of using social media

  • Make social connection a priority, especially face-to-face. Phone calls and social media have their uses, but nothing beats the stress-relieving

  1. Learn how to deal with stress

  • Stress is an unavoidable part of life, whether you like it or not. As a stress reliever, practice good coping skills such as exercise, taking a nature walk

  1. Get help and support when you need it

  • Seeking help and support is a sign of strength, not weakness. It's also important to remember that treatment works.

People who do not have psychological balance can be:

  • Too sensitive

  • Anxious

  • Exaggerated

Types of Anxiety

  1. Social Anxiety Disorder

  • Fear of speaking or social interaction with other people.

  • (EX: PUBLIC SPEAKING)

  1. Separation Anxiety Disorder

  • Fear of losing people that a person feels closest to. Mostly developed during childhood.

an EMOTIONAL IMBALANCE CAN CAUSE A PERSON TO:

  • Struggle Building and Maintaining Relationship with others

  • Become easily depressed.

LESSON 04: ROUTINE CHECKUP

STEP BY STEP PROCESS ON A ROUTINE CHECKUP

STEP 1: Vital Signs Assessment

  • is the systematic measurement of key physiological parameters, such as blood pressure, heart rate, respiratory rate, and temperature, providing crucial insights into the body's functioning and early detection of health issues, thereby facilitating timely intervention and preventive care.

Blood Pressure

  • Blood pressure measures the force exerted by blood against the walls of the arteries. It reflects the pumping action of the heart and the resistance of the arteries.

  • Measure:

    • Systolic

    • Diastolic

  • Blood Pressure Results:

    • Hypotension

    • Hypertension

    • Normal

Heart Rate

  • Heart rate, or pulse, measures the number of times the heart beats per minute. It reflects the efficiency of the heart's pumping action.

  • Measure:

    • Bradycardia = <60 beats per minute

    • Tachycardia = >100 beats per minute

    • Normal = 60 - 100 beats per minute

  • Tools:

    • Analog

    • Stethoscope

Respiration Rate

  • refers to the number of breaths a person takes per minute and is a vital sign used to assess respiratory health and overall well-being.

  • Measure:

    • Bradypnea = <12 breath/min

    • Tachypnea/Hyperventilation = >20 breath/min

Temperature

  • Temperature measures the body's internal heat. It is influenced by metabolic activity and the body's ability to regulate heat.

  • Measure:

    • Normal = 36.5 - 37.2 Celsius

    • Hypothermia = <35 Celsius

    • Hyperthermia = 37.5 - 37 C

    • Severe Hyperthermia = >40 C

  • Rectal = bottom

  • Oral = tongue

  • Axillary = armpit

  • Tympanic = ear

  • Temporal artery = forehead

STEP 2: MEDICAL HISTORY REVIEW

Medical History

  • It is a comprehensive record that lists all illnesses and treatments a patient has had.

  • The medical history plays a lead role in diagnosis. It often gives a doctor the first clues before any tests and can guide which tests to order in the first place.

STEP 3: PHYSICAL EXAMINATION

Physical Examination

  • is defined as a complete assessment of a patient’s physical status.

  • is the systematic collection of objective information that is directly observed or is elicited through examination techniques.

Basic Techniques used in Physical Examination

  1. Inspection

  • It is the systematic visual examination of the patient.

  • It involves observation of the color, shape, size, symmetry, position, and movements.

  1. Palpation

  • It is the use of hands and fingers to gather information through touch.

  1. Percussion

  • It is the examination by tapping the fingers on the body to determine the condition of the internal organs by the sounds produced.

  • It is also used to determine if a structure is air filled, fluid filled, or solid.

  1. Auscultation

  • It is the process of listening to sounds that are generated within the body.

  • It is usually done with a stethoscope.

STEP 4: DISCUSSION OF SYMPTOMS / CONCERNS

  • To get the most out of your conversation with your doctor, nurse or other healthcare provider, it is important that you are open about providing information.

STEP 5: SCREENING TEST

SCREENING TEST

  • A screening test, sometimes referred to as medical surveillance, is a medical procedure conducted on members of a defined asymptomatic population or subgroup to evaluate the likelihood of them having a particular disease. In general, screening tests do not confirm the presence of the illness. Instead, individuals who test positive typically require further assessment using subsequent diagnostic tests or procedures (Maxim et al., 2014).

  • Boston University School of Public Health states that screening tests are frequently employed in clinical settings to evaluate the probability of an individual having a specific medical condition. The underlying principle is that early detection of the disease, prior to the onset of symptoms, could result in better treatment outcomes such as cure or enhanced survival rates and quality of life.

  • However, it's essential to note that screening tests don't always result in prolonged life or better outcomes. In reality, numerous screening tests carry the risk of adverse effects, which must be carefully assessed and balanced against the potential advantages.

Examples of actual or proposed screening tests

  • Blood Pressure Measurement:

  • Checks for hypertension or low blood pressure.

  • Cholesterol Levels:

  • Measures total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides to assess cardiovascular health.

  • Blood Glucose Test:

  • Screens for diabetes or abnormal blood sugar levels. Complete Blood Count (CBC): Assesses overall health and screens for conditions such as anemia or infection.

  • Urinalysis:

  • Examines urine for signs of kidney problems, diabetes, or urinary tract infections. Also used for detecting sexually transmitted diseases or illicit drug use.

  • X-ray (or computed tomography):

  • Used for lung cancer and tuberculosis.

  • Body Mass Index (BMI) Measurement:

  • Calculates the ratio of weight to height, providing an indication of body fat and general health.

  • Vision and Hearing Tests:

  • Evaluates basic sensory functions

  • Cancer Screenings:

  • Depending on age and gender, screenings for cancers such as mammograms (breast cancer), Pap smears (cervical cancer), prostate-specific antigen (PSA) test (prostate cancer), or colonoscopies (colorectal cancer).

  • Bone Density Test:

  • Measures bone strength, particularly in postmenopausal women and older adults, to assess the risk of osteoporosis.

  • Skin Examination:

  • Checks for unusual moles or skin conditions

Objectives of Screening Test

  • A major objective of most screening tests is to reduce morbidity or mortality in the population group being screened for the disease by early detection, when treatment may be more successful.

  • An alternative objective might be to reduce morbidity or mortality in persons other than the screened population who might be impacted by a communicable and preventable disease (such as screening for HIV in blood donors) among subjects in the population being tested (Maxim et al., 2014).

STEP 6: IMMUNIZATIONS

Immunization

  • is the process whereby a person is made resistant to a disease, typically by the administration of a vaccine.

Routine Immunization

  • is the foundation through which countries provide access to lifesaving vaccines and control and eradicate vaccine-preventable diseases.

Expanded Program on Immunization (EPI)

  • was established in 1976 to ensure that infants/children and mothers have access to routinely recommended infant/childhood vaccines.

Routine Schedule of Immunization

  • Every Wednesday is designated as immunization day and is adopted in all parts of the country. It is done monthly in barangay health stations, quarterly in remote areas of the country

Importance Of Routine Checkups

  1. Early Detection of Health Issues:

  • Regular checkups enable early detection of potential health problems, allowing for timely intervention and improved treatment outcomes

  1. Preventive Care:

  • Routine checkups focus on preventive measures, helping to identify risk factors and providing guidance on maintaining a healthy lifestyle to prevent future health issues.

  1. Monitoring Chronic Conditions:

  • For individuals with chronic conditions, regular checkups help monitor the condition's progression, adjust treatment plans, and prevent complications.

  1. Vaccination Updates:

  • Checkups ensure that vaccinations are up-to-date, protecting against preventable diseases and contributing to community immunity.

  1. Health Education:

  • Healthcare providers use checkups as an opportunity to educate individuals about healthy living, diet, exercise, and other lifestyle factors.

  1. Risk Assessment:

  • Assessing risk factors specific to an individual's health profile allows for personalized health management and targeted interventions.

  1. Screening for Diseases:

  • Routine screenings, such as cholesterol checks, blood pressure measurements, and cancer screenings, help detect diseases at an early, more treatable stage.

  1. Medication Management:

  • Regular checkups provide a platform for reviewing and adjusting medications, ensuring they remain effective and minimizing potential side effects.

  1. Mental Health Evaluation:

  • Checkups may include discussions about mental health, offering an opportunity to address concerns, provide support, and recommend appropriate resources.

  1. Establishing a Health Baseline:

  • Regular checkups help establish a baseline of an individual's health status, making it easier to identify deviations from normal patterns in the future.

  1. Promoting Long-Term Well-Being:

  • Consistent checkups contribute to the maintenance of long-term health, allowing individuals to age gracefully and enjoy a higher quality of life.

LESSON 05: PERIODS & METHODS OF EXERCISE

Exercise

  • is defined as any movement that makes your muscles work and requires your body to burn calories.

Periods of Exercise

  • warm-up exercises

  • exercise proper/work out/circulatory period

  • cooling off/cool down exercises

  1. Warm-up Exercises

  • This period lasts for 5-10 minutes depending on the intensity of the kind of exercise or training undertaken.

  • Benefits:

  1. Increased flexibility

  2. Lower risk of injury

  3. Increased blood flow and oxygen

  4. Improved performance

  5. Better range of motion

  6. Less muscle tension and pain

Activities:

  • Squat

    • Lunges

    • High-knees

  1. Work out / Circulatory Period

  • This period lasts for 5-10 minutes depending on the intensity of the kind of exercise or training undertaken.

  • Benefits:

  1. Usually low intensity activities that build and increase flexibility, muscle strength, endurance

  2. Tone up the abdominal, back, legs, arms and other major muscles

  3. Includes variation of drills

  • As a rule, the best activity to improve circulation is aerobic exercise – the kind that makes you warm and mildly out of breath. It's ideal because you can modify the intensity and duration of this kind of exercise to suit your level of experience, ability and health.

  1. Cooling Off

  • also known as cooldowns or post-workout stretches

  • refers to the period of time immediately following intense physical activity when the body gradually returns to its resting state.

  • involve performing gentle movements and stretches to gradually lower your heart rate.

  • Benefits:

  1. It prevents muscle soreness and stiffness.

  2. It reduces the risk of injury.

  3. It promotes relaxation and aids in recovery.

  4. It helps return blood to the heart for oxygen recovery, preventing blood pooling in muscles.

Examples of Cooling Down Exercises:

  1. Walking - helps to gradually lower your heart rate and ease your body back into a resting state.

  2. Stretching - relaxation of muscles, promotion of blood flow, reduction of muscle tension, prevention of injury

    • Static Stretching - holding a position for a period of time

      • Hamstring Stretch

      • Quadriceps Stretch

      • Calf Stretch

      • Shoulder Stretch

    • Dynamic Stretching - controlled movements that gradually increase

      • Arm Circles

      • Leg Swings

      • Torso Twists

  3. Deep Breathing - take several deep breaths, inhaling through your nose and exhaling through your mouth.

EXAMPLES OF EXERCISES OR WORKOUT PROGRAMS

  1. Meditative Exercise

  • is a mental exercise that trains attention and awareness.

  1. Dance Workouts

  • combine music and traditional bodyweight exercises with rhythm and dance moves.

  • Goal: to motivate you to improve your endurance, strength, and coordination through music and rhythm.

  • Examples:

    • Aerobic Dance

    • Hip hop Aerobics

    • Belly Dancing

    • Pole Dancing

    • Dance Moves

    • Dance Fusions, etc.

  1. Sports & Recreational Workouts

  • encompass a wide range of physical activities that are enjoyed for leisure, competition, or both.

  • often involve movement, skill development, and physical exertion while providing enjoyment, social interaction, and health benefits.

  • team, individual, racquet, outdoor, adventure, water

Resistance Workout

  • Also called as strength training or weight training.

  • Resistance training is a form of exercise that involves exercising muscles using some form of resistance.

  • This resistance could be weights, bands, or even your own bodyweight working against gravity.

Two Kinds of Exercises

  1. Response Exercises

  • This type of exercise involves movements that are performed in response to a specific command or count. The individual moves only when the next instruction is given.

  • Examples:

    • free hand exercises

    • light apparatus exercises

  1. Rhythmic Exercises

  • These exercises involve continuous movements that follow a specific cadence until a command to stop is given.

  • Examples:

    • marching

    • calisthenics

Methods of Exercise

  1. Aerobic Exercises

  • It is any rhythmical activity that causes a sustained increase in heart rate, respiration and muscle metabolism.

  • It refers to exercise which, in moderate intensity, is undertaken for a long duration.

  • It also means “with oxygen” and refers to the use of oxygen in a muscle energy generating process.

  • The goal of aerobic exercise is to increase cardiovascular endurance.

  • This should aim to do the activity for at least 30 minutes or longer. This kind of activity includes repeated, continuous movement.

  • Examples:

    • jogging

    • swimming

    • jumping ropes

  • If you’re just starting an aerobic workout routine, or if you haven’t been active in a while, start out slowly. Warm up for 5 to 10 minutes, increasing the pace as you go. After you warm up, aim to do your activity of choice for at least 5 minutes. Each day, add a little more time to your exercise routine, picking up the pace as you go. Be sure to include a cooldown, such as walking or stretching.

  1. Anaerobic Exercises

  • Includes strength and resistance training, tone muscles, as well as improve bone strength, balance and coordination.

  • High-intensity exercise that’s meant to be short and fast. Your body doesn’t need oxygen as the source to keep your muscles going, but instead uses the energy that’s already stored in your muscles.

  • Anaerobic exercises are only meant to be repeated for 10 to 15 seconds, as these powerful movements usually can’t be sustained for long.

  • Examples:

    • Lifting weights

    • sprinting

  • When you do anaerobic exercise, you push your body to work at your highest level of effort. Any activity at this level that doesn’t carry oxygen to the muscles is considered anaerobic.

  • To start an anaerobic workout, like weightlifting, warm up for 5 minutes, either walking, stretching, or jogging. Begin by working your large muscle groups first, like the arms and legs.

  • Do 1 to 3 sets of 8 to 15 repetitions. The weights that you choose should be heavy enough that by the last repetition, your muscles are ready to stop. Choose eight to ten different exercises to do. Afterward, cool down by stretching.

  1. Calisthenics

  • It is a systematic, rhythmic bodily exercises usually without apparatus. When used for fitness, exercise series should be carried out in steady and continuous fashion with no rest between exercises.

  • Benefits:

    • improved strength

    • muscle development

    • flexibility

    • body control

    • coordination.

  • Examples:

    • push-ups

    • squats

  1. Isometric (concentric)

  • It involves the contraction of muscles without movement. Used for muscular strength, endurance and muscle tone. Is one of the fastest way to develop increase static-passive flexibility.

  • Benefits:

    • strength

    • improved joint stability

    • time efficiency

    • low impact

    • enhanced endurance

    • better posture

    • convenience

  • Example:

    • planking

  1. Isotonic

  • It involves contraction of muscle with movement

  • Lengthening of muscles

  • Shifting of Resistance

  1. Isokinetics

  • It requires movement with controlled resistance, usually involving exercising machines. It is also possible to do isokinetic exercises with a partner instead of machines.

  1. Dynamic Exercise

  • It keep joints, connecting tissues and muscles in good condition.

  • It involves exercises and activities where movement and some resistance or load involved.

LESSON 06: TIPS TO HELP MAKE EXERCISE AS A HABIT

SEDENTARY LIFESTYLE

  • It is the lack of significant physical activity. It is becoming a significant public health issue and relates to a range of chronic health conditions (Medical News Today).

Forming a Habit

  • The formation of a habit (good or bad) typically depends on two things, time and repetition. Some of these habits may not be overt or may not have a major impact on our day-today living; however, the lack of “healthy” habits can and will have long-term effects. External motivators like health warnings or personal experiences may initiate the first steps towards change. All good things in life, including exercise habits, take time to develop.

MOTIVATION

  • Why a person does something

  • Driving force behind human actions

  • Motivation is the process that initiates, guides, and maintains goal-oriented behaviors.

  • Intrinsic Motivation and Extrinsic Motivation

  1. Intrinsic Motivation

  • When you engage in a behavior because you find it rewarding

  • Examples:

    • Participating in a sport because you find the activity enjoyable.

    • Cleaning your room because you like tidying up

    • Solving a word puzzle because you find the challenge fun and exciting

    • Studying a subject you find fascinating

  1. Extrinsic Motivation

  • When we are motivated to perform a behavior or engage in an activity because we want to earn a reward or avoid punishment

  • Examples:

    • Participating in a sport to win awards

    • Cleaning your room to avoid being reprimanded by your parents

    • Competing in a contest to win a scholarship

    • Studying because you want to get a good grade

STAGES OF CHANGE by James Prochaska and Carlo DiClemente

STAGE 1: PRECONTEMPLATION/DOING NOTHING STAGE

  • Characteristics:

    • Denial

    • Ignorance of the problem

  • Strategies:

    • Rethink your behavior

    • Analyze yourself and your actions

    • Assess risks of current behavior

STAGE 2: CONTEMPLATION/AWARENESS STAGE

  • Characteristics:

    • Ambivalence

    • Conflicted emotions

  • Strategies:

    • Weigh pros and cons of behavior change

    • Confirm readiness and ability to change

    • Identify barriers to change

STAGE 3: PREPARATION/PLANNING STAGE

  • Characteristics:

    • Experimenting with small changes

    • Collecting information about change

  • Strategies:

    • Write down your goals

    • Prepare a plan of action

    • Make a list of motivating statements

STAGE 4: ACTION

  • Characteristics:

    • Direct action toward a goal

  • Strategies:

    • Reward your successes

    • Seek out social support

STAGE 5: MAINTENANCE

  • Characteristics:

    • Maintenance of the new behavior

    • Avoiding temptation

  • Strategies:

    • Develop coping strategies for temptation

    • Remember to reward yourself

STAGE 6: RELAPSE

  • Characteristics:

    • Disappointment

    • Frustration

    • Feelings of failure

  • Strategies:

    • Identify triggers that lead to relapse

    • Recognize barriers to success

    • Reaffirm your goal and commitment to change

BEING PHYSICALLY ACTIVE IS A HABIT

  • Importance of Enjoyment in Physical Activity

  • Gradual Progression and Realistic Approach

  • Patience and Trust in the Process

  • Setting Realistic Performance Goals

  • Incorporating Physical Activity into Daily Life

  • Variety and Exploration

  • Gradual Progression Leads to Positive Results

Commitment and Exercise Adherence

  • Many people drop out of exercise programs within six months despite recognizing the benefits of exercise.

  • Common reasons for dropping out include lack of time, inconvenience, expense, physical discomfort, embarrassment, poor instruction, inadequate support, and loss of interest.

  • Factors affecting exercise adherence and motivation are categorized into:

    • SITUATION FACTORS (such as time constraints and financial considerations)

    • PERSONAL FACTORS (such as motivation and support systems).

Time

  • Finding time to exercise is of vital importance if we are to adhere to an exercise program. According to the “Activity Guidelines” set out in Canada’s Physical Activity Guide to Healthy Active Living (Public Health Agency of Canada), individuals should aim to exercise 60 minutes or more on most days of the week. This increase in time may be accumulated throughout the day and should include activities of moderate to vigorous intensity.

Money

  • We all make decisions based on our current situation. This includes being able to do things in life based on our personal financial resources. Lack of finances need not be a reason for inactivity.

Energy

  • Lack of energy is a common excuse for not exercising. This excuse is ironic, given that we actually feel energized by working out. There will be occasions when we will not feel like exercising due to tiredness, lack of energy, illness, and so on.

Other Commitments

  • Naturally, we all have responsibilities and commitments that may affect our adherence to a regular exercise plan.

  • Scheduling and prioritizing our commitments is essential, and this includes exercising.

Social Support

  • Gaining and maintaining the support of family and friends is critical if we are going to remain faithful to our exercise program

  • Once our social supports are in place, others will try to avoid scheduling events that may interfere with our exercise time.

Exercising With Others

  • By exercising with others, we are more likely to keep than to neglect our commitment to an exercise plan.

  • It gives us motivation to continue our exercise plan.

Find the Right Facility

  • choose an easily accessible location near your home, school, or workplace

  • choose an affordable facility

  • choose an environment you are comfortable with.

Consider the Climate

  • Having an alternate exercise plan in the event of bad weather will help keep us on track.

  • Exercising in inclement weather may also compromise health.

  • Planning for a change in seasons is a critical component of a successful personal activity plan.

Acknowledge Physical Discomfort

  • We will burn more calories with vigorous activity. Although we can expect to experience discomfort with vigorous exercise, we gain significant benefits from exercising at this level.

  • Once exercise is part of a normal routine, the level of discomfort experienced from vigorous exercise will diminish

  • A little discomfort is normal, and it is up to each of us to do what we can to minimize it.

The following are a few tips for minimizing discomfort with exercise:

  • It is normal to experience “delayed onset muscle soreness” after starting a new exercise program, or even when changing exercises. The benefit is that the second time we do an exercise we won’t be nearly as sore. So, staying active is a key to minimizing discomfort.

  • Always include warm-up and cool-down sessions in exercise. When beginning a new exercise program, start off slowly and gradually make increases in frequency, intensity, and time. The body needs time to adapt to new stresses.

  • Expect to sweat and breathe harder when increasing work intensity. Learn to distinguish between normal breathing during exercise and shortness of breath or hyperventilation.

AWARENESS OF PERSONALITY

Personality & Exercise

The Three (3) Key Questions:

  1. Do individuals perceive their exercise habits as permanent or changeable?

  2. Do they attribute their habits primarily to factors within or outside their control?

  3. Do they attribute their habits to internal characteristics or external circumstances?

Impact of Attribution

  • Attributing FAILURES to:

    • Internal Characteristics - Guilt / Shame

    • External Characteristics - Sense of Relief

  • Attributing SUCCESS to:

    • Internal Characteristics - Sense of Accomplishment

    • External Characteristics - Sense of Luck or Humility

Expectations & Personality

Improving Self-Confidence

  • Prior successes and achievements

  • Role models and success stories

  • Verbal encouragement and persuasion

  • Awareness and control of emotional responses to exercise

Goal Setting

  • Specific

  • Measurable

  • Attainable

  • Realistic

  • Time-framed

  • GOALS

Outcomes and Tasks

  • Whether or not individuals reach a specific and realistic goal within an allotted period of time may, to some degree, be affected by circumstances beyond their control. To increase the chances of ultimate success, goals should state both the desired outcomes and the tasks. Tasks are the behaviors that an individual commits to doing to achieve goals.

Exercise Contracts and Rewards

  • Writing goals down in an exercise contract reinforces commitment. Memorizing goals and daily reminders can also be effective. Promising rewards for achieving goals provides additional motivation.

LESSON 07: PRINCIPLES OF EXERCISING TRAINING & APPLICATION

Exercise

  • is the systematic, planned performance of bodily movements, postures or physical activities.

Training

  • is a systematic process in which athletes improve their fitness to fulfill their sport activity.

Difference of Exercise and Training

  • Training is much more specific in intention than exercise. A hard workout with a specific intention is just an intense form of exercise not training.

Importance of principles of exercise

  • Enables trainers to monitor the amount of stress (exercise load) their clients are subjected to.

  • Ensuring that their training is both safe and efficient.

  • Assisting the clients to achieve their objectives.

Regularity Principle

  • states that for exercise to produce meaningful and lasting benefits, it must be performed regularly and consistently over time.

Regular Exercise

  • is essential for maintaining and improving physical fitness, health, and overall well-being.

Key Aspects To Understand About The Principle Of Regularity

  1. Consistency

  • Regular exercise involves adhering to a planned exercise routine without frequent interruptions or extended periods of inactivity.

  1. Frequency

  • Regular exercise typically involves exercising on most days of the week, although the exact frequency may vary depending on factors such as individual goals, fitness level, and available time.

  1. Duration

  • The duration of exercise sessions should be sufficient to provide a meaningful training stimulus without overexertion or burnout.

  1. Commitment

  • Regular exercise is a lifelong endeavor that requires ongoing commitment and dedication.

Overload Principle

  • states that in order to make gains in strength, endurance, or any other aspect of fitness, the body must be subjected to a level of stress or workload greater than what it is accustomed to.

Principle Of Overload And How It Applies To Exercise Training

  1. Gradual Increase in Intensity

  • Overload involves gradually increasing the intensity, duration, or frequency of exercise sessions over time.

  1. Threshold for Adaptation

  • In order to trigger improvements in fitness, the exercise stimulus must exceed the body's current capabilities.

  1. Specificity of Overload

  • The type of overload applied should be relevant to the specific fitness goals of the individual.

  1. Progressive Overload

  • As the body adapts to a particular level of stress, it becomes necessary to increase the workload in order to continue making gains.

  1. Recovery & Adaptation

  • Adequate rest and recovery are essential for the body to repair tissues, replenish energy stores, and adapt to the training stimulus.

Progression Principle

  • Your exercise routine needs progressively more demanding over time to make it more efficient.

WHY SHOULD I PROGRESS MY EXERCISE?

Four (4) Ways To Progressive Exercise

  1. Increase your Resistance

  • Adding additional stress to your muscles allows them to break down, rebuild, and get stronger.

  1. Increase endurance

  • In order to increase endurance, you need to increase the length of your workouts.

  1. Increase Tempo

  • Increasing the tempo or intensity of your workouts can help you get stronger and fitter.

  1. Increase Reps

  • Increasing the number of repetitions puts more demand on your muscles and can make them stronger over time.

You are not ready to progress your exercise if any of the points below are true for you:

  • Your current level of exercise is challenging

  • It is a very busy time in your life or you are experiencing a major life event

  • You are happy with your current level of fitness.

  • You feel unwell.

  • You have had a change in your medical status.

  • You have had a muscle or joint injury.

Specificity Principle

  • states the human body will comply with whatever exercise you perform.

Variety Principle

  • states that exercise needs to be varied for optimal adaptation to occur, avoiding boredom, overuse, injury or hitting a plateau.

Adaptation Principle

  • The process of the body getting accustomed to a particular exercise or training program through repeated exposure

Recovery

  • the body cannot repair itself without proper rest and time to recover

  • it allows your body to comply to overload. Though every human is different, most people need at least 2 days of recovery between strenuous workouts.

Types Of Recovery

  1. Active Recovery

  • involves engaging in low-intensity exercise or movement that promotes blood flow and aids in the removal of metabolic waste products.

  1. Passive Recovery

  • entails complete rest or inactivity, allowing the body to recuperate naturally without any additional physical stress.

  1. Long Term Recovery

  • refers to scheduled periods of reduced training volume or complete rest, typically incorporated into an athlete's training program to prevent overtraining and burnout.

Periodization

  • the planned manipulation of training variables in order to maximize training adaptations and to prevent the risk of injury and overtraining.

Periodization Training Cycles

  1. Macrocycle

  • refers to an entire year or season of training and competition, and it’s made up of eight to twelve mesocycles consisting of four- to six-week blocks.

  1. Mesocycle

  • represents a specific block of training within your season that is designed to accomplish a particular goal.

  1. Microcycle

  • is the shortest training cycle, typically lasting a week, with the goal of facilitating a focused block of training.

Reversibility

  • IF YOU DON’T USE IT, YOU LOSE IT.

  • It is a concept that states workout gains or progress will be lost when an athelete stops training.

  • Fitness cannot be stored.

  • If you take a sustained break from your regular workouts, your body will begin to regress to its pre-trained state.

  • Adaptations which occur through exercise are reversible.

  • To maintain persistent fitness levels over time, you must be rational in your training efforts.

Each principle allows us to assess some element of a person’s training. When you adopt the principles properly, you are most likely to be successful. If you want to improve any aspect of your physical performance, you need to adhere to the exercise principles.