PE L7&8
PHYSICAL EDUCATION
Importance of Organized Events
Participating in an organized event that addresses health and fitness issues is essential for collective wellbeing and awareness. These events often serve as platforms to educate communities about the benefits of an active lifestyle and facilitate social interaction among participants, fostering a sense of community and support that is vital for maintaining ongoing health and fitness initiatives.
Understanding Exercise
Definition:
Exercise is a planned, structured, and repetitive physical activity aimed at conditioning any part of the body to improve health and maintain fitness. It includes a variety of forms such as aerobic exercises, strength training, and flexibility workouts, which all contribute to improved physical functionality and overall health outcomes.
Common Traits:
Increased heart rate
Sweating
Heavier breathing These traits are indicative of the body working harder during physical activity, signaling adaptive changes that occur with consistent exercise.
Alternative to Gyms
Reasons for Avoiding Gyms:
Concerns related to the COVID-19 pandemic have led many to reconsider their workout environments, prioritizing personal safety over gym memberships.
Limited ability to travel outside of the home, especially for those with work-from-home arrangements or caregiver responsibilities, has resulted in a shift towards home workouts.
Home-Based Workouts:
Many individuals are seeking ways to maintain an exercise regimen at home, favoring the convenience and safety it provides. This trend is helping to destigmatize home fitness sessions and promoting the idea that effective workouts can occur outside of traditional gyms.
Creating a Home-Based Workout
Factors to Consider:
Setting goals tailored to the participants’ ages. For instance, children may benefit from playful activities, while adults may prefer structured routines.
Ensuring safety precautions are taken, such as clearing workout spaces and using appropriate equipment to prevent injuries.
Encouraging family members to participate to improve overall health, fostering accountability and creating a supportive environment.
Setting Goals for Workouts
Target Knowledge:
Recognizing the importance of setting both short-term and long-term fitness goals is crucial for sustained motivation and progress tracking.
Types of Goals:
Short-Term Goals: Start with easily achievable goals to foster early success and motivation, such as committing to a 10-minute daily walk or completing a certain number of push-ups.
Long-Term Goals: Aim for larger objectives to achieve over 6 to 12 months, such as running a half-marathon, tracking progress and adjusting goals as necessary to stay aligned with one’s evolving fitness journey.
Optimizing Health Through Physical Activities
Value of Participation:
Engaging in various physical activities improves bodily health and coping abilities. Regular participation in physical activity helps combat stress and anxiety, contributing to a more balanced mental state.
Benefits of Physical Fitness:
Defined as the ability of the body to cope with daily demands and have spare energy for leisure activities, physical fitness supports enhanced longevity and quality of life by enabling individuals to perform daily tasks with greater ease.
Risks of Sedentary Lifestyle
Health Risks:
According to the World Health Organization (WHO), an inactive lifestyle contributes significantly to noncommunicable diseases such as cardiovascular disease, diabetes, and certain cancers, emphasizing the need for regular physical activity.
Understanding Physical Activity:
Definition:
Any bodily movement that consumes energy, including activities like walking, dancing, and playing sports, all of which contribute to daily energy expenditure and improved health outcomes.
FITT Principle:
Frequency, Intensity, Type, and Time of physical activities can enhance performance and optimize health benefits by providing a structured framework for developing workout plans that can be tailored to individual needs.
Moderate Physical Activity Examples:
Activities such as brisk walking, dancing, biking, and swimming can easily be incorporated into daily routines, and even household chores can count as moderate activity if they elevate the heart rate.
Vigorous Physical Activity Characteristics:
Includes sports with intense running, swimming, and jogging, which increase heart rate significantly and provide greater health benefits compared to moderate activities, helping to build cardiovascular endurance and overall strength.
The Need for Movement
Health Statistics:
In 2008, 86% of Filipino high school students in Manila failed to meet recommended physical activity levels, showcasing a worrying trend that needs addressing. A global trend shows adolescents are at risk due to physical inactivity, exacerbated by increased screen time and sedentary leisure activities.
WHO identified physical inactivity as a major global mortality risk factor (6% of deaths), underscoring the critical need to engage in more physical activity across all demographics.
Consequences of Inactivity
Sedentary lifestyle correlates with an increased risk of:
Breast and colon cancer
Diabetes
Ischemic heart disease
Results of Physical Inactivity:
Common implications include:
Overweight and obesity
Hypertension
Anxiety and Type 2 diabetes
Depression, revealing the detrimental effects of insufficient physical activity on mental health as well.
Benefits of Being Active:
Engaging in physical activities leads to:
Better psychological functioning
Improved control over anxiety and depression
Enhanced self-esteem and social interactions
Maintenance of healthy body composition
Strengthened bones, joints, and muscles, contributing to enhanced overall quality of life and vitality in aging populations.