PE1ME

6.53

Reviewer
WEEK 2 – SAFETY
PRECAUTIONS
Exercise tips:

1. Wear comfortable and well-padded shoes

2. Put an appropriate gear for the activity

3. Always warm up before doing exercise to lower the risk

of sprains and strains

4. Do not exercise with an empty stomach. Eat something

light to give you stamina. Do not exercise immediately
after a full meal because this will affect digestion.

5. Replenish extra fluid before, during and after the activity

6. Beware of the weather and environmental condition.

7. Listen to the body. Do not exercise when unwell

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WEEK 2 – SAFETY
PRECAUTIONS
Earthquake

1. If you are inside, Stay inside.

2. Do not run outside or to the other rooms during an

earthquake

3. Within the few seconds of shaking intensifies, quickly move

away from glass, hanging objects, bookcases, China
cabinets, or other large furniture.

4. If available nearby, grab something to shield your face and

head.

5. If you’re in the kitchen, quickly turn off the stove and take
cover at the first sign of shaking.

6. If you’re in the bed, hold on and stay there, protecting you

head with a pillow.
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WEEK 2 – SAFETY
PRECAUTIONS
Asthma Attack: 6 things you need to do when you do not have
inhaler.

1 Sit upright. Stop what you are doing

2. Take long deep breaths. Breath in through your nose and

breath out to your mouth.

3. Stay calm

4. Get away from the trigger

5. Take a hot beverage

6. Seek emergency medical help

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WEEK 3 – FOOD AND NUTRITION

Food Nutrition

• Any nutrious substance that people and animal drink • The process of providing or obtaining the food
or that plants absorb in order to maintain life and necessary for health and growth
growth
• Carbhohydrates, fats, Minerals, Proteins,
Vitamins, Water

• FAT SOLUBLE - VITAMIN A( vision ) D ( calcium bones ) IMPORTANCE AND BENEFITS

E ( toxins ) K ( immune system ) hindi madaling mawala
- To sipport our body to be healthy and growth
• WATER SOLUBLE – C AND B found in food development
supplements, dissolve in water. Madaling mawala
- Degree of physical activity

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 MACRO AND MICRO

MACRONUTRIENTS MICRONUTRIENTS
Nutrients in the body that needs a large amounts Nutrients in the body that needs a small amount
of carbohydrates, protein and fat. These provides which are commonly referred to as vitamins and
an energy and water. minerals

Example: Example:
Bread, Oil, Egg, Fish, Broccoli, Avocado, Tomatoes, Papaya, Carrots, Pineapple, Pumpkin,
Strawberry and Apple. Coconut and Mango.

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 MACRONUTRIENTS

Carbohydrates Proteins
Main source of energy. ( Complex Carbs ) Fruits, Needs for growth, building and repair of body
Rice and bread ( Simple Carbs ) Drinks, tissues. ( Plant base ) Meat, broccoli, oats, tofu (
chocolate, donut and cookies Animal Base ) Egg, pork, yogurt and cheese.

Fats Water
Needed for immune system function and helps
Needs for waste removal, regulates body
body store use vitamins. ( Nuts, seed, avocado,
temperature, cushions the spinal cord and joints
chocolate, and salmon, chips, fries, cookies and
( synovial fluid )
burger )

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 MICRONUTRIENTS

VITAMINS MINERALS
Aid in energy production, wound healing, bone Help maintain cardiovascular health and provides structure
formation, immunity and eye and skin health to the skeleton.

A and C Others:
( a ) helps eye to see like pumpkin, carrot, melon, Calcium and magnesium helps muscle and blood vessels relax,
apricot, parsley, kiwi, mango, broccoli and preventing cramps and high blood pressure ( Spinach, squash
pepper and banana )
( c ) ability to fight germs and helps to heal
wounds like papaya, cauli flower, orange, Iron helps the blood transport oxygen throughout the body
cabbage and guava prevents anemia. *( tofu, pumpkin seeds, whole grains, red meat
and dark chocolate )

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 WEEK 4 - MUSCLES
EXAMPLE AND DEFINITION

WHY • It prevents injuries

• Improves posture
It is vital to know the major
• Prevents muscle imbalances
muscle groups especially in
improving your body. Knowing • Refrain from aches and pains
the right kind of exercise in • Get stronger and faster performance
every muscle group has a
• Builds muscle faster
powerful impact. You must
focus on each muscle group
and here are a few reasons why:
CHEST MUSCLE

DEFINITON PECTORIALS

• The main muscle group of the chest is the • The pectorals or pecs are the large chest
pectorals. A well-developed chest is very muscles. They are full of thick muscle fibers
important because it will add major size to and add size to the upper body. The chest is
your inner upper body. The chest is a very divided into two parts, pectoralis major, and
visible part of the upper body, that can add pectoralis minor. They provide support when
weight and force to all your martial arts you hold objects in front of your body and
moves. they are

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BACK MUSCLE

DEFINITION LATISSIMUS DORSI

• The back is the most complex major • It is a large, flat muscle on the back that
muscular structure in the entire body. It is a stretches to the sides, behind the arm, and is
perfect combination of multiple muscles partly covered by the trapezius on the back
working in harmony and complementing near the midline. It is sometimes called 'lats'
each other in various physical activities. The or the 'wings''. The lats facilitate the body in
back rises from the buttocks and stretches to pulling movements and compliment the
the neck and shoulders. There are essentially arms in pursuing various physical activities
five muscle groups present in the back. They like pulling something into your body, or
are: when you take something down from a shelf
above your head.

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BACK MUCLE 2.0

RHOMBOID TRAPEZIUS

• The rhomboids are located in the upper • Also known as, the traps, that are located between
back. They are underneath the trap muscles the shoulders and the neck. The traps can further be
and not visible from outside. They originate classified into three divisions- the upper traps,
from the spinal cord and merge into the middle traps, and the lower traps, with the lower
scapular bone. These muscles can't be seen traps extending as low as the lower back. The traps
but they play a vital role in strengthening the control the scapulae or the shoulder blades and play
scapulae and all the back movements. an important role in shrugging and neck
movements. They are used to tilt and turn the head
and neck and shrug the shoulders. They also provide
support when you lift items over your head.

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BACK MUSCLE 3.0

TERES ERECTOR SPINAE

This muscle lies underneath the 'lats'. It works The erector spinae or spinal erectors is a set of
with the lats as well as the rotator cuffs. Exercises muscles that straighten and rotate the back. They
like single arm lat pulldowns and pullovers target are actually deep muscles that help to extend the
this muscle directly. Compound exercises like spine and are key in posture. They are also
deadlifts, shoulder presses, and rows also target important when bending forward, and sideways.
this muscle.

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ARM AND SHOULDER MUSCLE

BICEPS TRICEPS

The triceps are muscles in the back of the upper

This muscle is found in the front of the upper
arm. These muscles help stabilize the shoulder
arm. The biceps help control the motion of both
joint and allow the elbow joint to be
the shoulder and elbow joints. At the elbow, the
straightened. The triceps are utilized in passing
biceps are essential in lifting, and at the shoulder,
and shooting a basketball, and help with finite
they help with moving the arms sideways,
movements such as in writing, drawing or even
forward and upwards. Basically, this muscle helps
push and pull.
bend or curl the arm toward your body.

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ARM AND SHOULDER MUSCLE

DELTOIDS

The deltoids, or delts, are known as the shoulder

muscles. This muscle group is used on all side of
body lifting motions. They provide support when
you carry things and help keep carried items
away from the motion path of the thighs. The
deltoid muscle consists of 3 parts: anterior
deltoid, medial deltoid, and posterior deltoid.

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ABDOMINAL MUSCLE

DEFINITION OBLIQUES

• Every bodybuilder's favorite muscles are the The muscle group on the sides of the
abdominals. The abdominals assist in the abdominals are the obliques. Movement of these
breathing process and protect inner organs. muscles may result in several actions, but they
They are key in twisting motions, such as a are best known for their lateral flexion and
golf swing or looking behind yourself. rotation of the trunk known as a side bend. The
obliques help support the spine from the front.
They are also vital in keeping a good posture.

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LEGS AND BUTTOCKS MUSCLE

HAMSTRING GLUTEALS

The hamstrings are the huge muscle group in The glutes are muscles of your buttocks and the
the upper back part your thighs. Its main function largest muscles in your body. They are key
is to bend your knees and help propel your body muscles in the movement of the legs backward
forward in such activities as walking, running, and sideways. The glutes also help you maintain
jumping. They are also used during squats and balance in walking or running.
deadlifts.

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LEGS AND BUTTOCKS MUSCLE

QUADRICPES GASTROCNEMIUS

The 4 huge muscles that comprise the front of Commonly called as the calf muscles. The calves
your thigh is the muscle group called the are located in the lower back part of your legs.
quadriceps or 'quads'. The quadriceps is the They are key muscles when you lift your heels up,
second largest major muscular structure in the such as when you walk, run, and go upstairs.
human body after the back. It is located in the They are also important for explosive moves such
upper front part of the leg. The four huge as sprinting, jumping and climbing.
muscles are namely rectus femoris, vastus lateral,
vastus intermedius and vastus medialis.

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MUSCLE

PECTORALS Latissimus Dorsi Rhomboid Trapezius

Chest Muscle Back Muscle Back Muscle Back Muscle

Teres Muscle Erector Spinae Biceps Triceps

Back Muscle Back Muscle Arm and Shoulder Arm and Shoulder
Muscle Muscle
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MUSCLE

Deltoids Obliques Hamstring Gluteal

Arm and shoulder Abdominal Muscle Leg and buttocks Muscle Leg and Buttocks Muscle
muscle

Quadriceps gastrocnemius
Leg and Buttocks Muscle Leg and Buttocks Muscle

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 ANATOMICAL REGION

Head Region Neck Region Posterior Trunk

Region
Frontal, parietal, Submandibular, Deltoid, suprascapcular,
temporal, occipital, submental, carotid, interscapular, scapular,
auricular, orbital, muscular, lesser infrascapular,, vertebral,
infraorbital, buccal, supraclavicular, lumbrar, sacral, gluteal,
parotid, zygomatic, occipital, omoclavicular, and anal region
nasal, oral, and mental suboccipital,
region triangles/region

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 ANATOMICAL REGION

Anterior Trunk Upper Limb Lower Limb

Region Region Region
( thorax and abdomen ) Infraclavicular, Femoral, anterior thigh,
Presternal, pectorial, clavipectorial, axillary, posterior thigh, anterior
inframammary, deltoid, scapular, knee, anterior/posterior
hypochondriac, anterior arm. Posterior leg region, dorsum of
epigastric, lumbar, arm, anterior forearm, foot, calcaneal.
inguinal, umbilical, and posterior forearm,
pubic region anterior cubital etc.

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DIRECTIONAL TERMS

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DIRECTIONAL TERMS

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DIRECTIONAL TERMS

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DIRECTIONAL TERMS

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DIRECTIONAL TERMS

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 DIRECTIONAL TERMS

➢ Inferior – towards the feet

➢ Anterior – in front or front
➢ Cranial – towards the head
➢ Posterior – in behind or behind
➢ Ventral – towards the front of the body ➢ Caudal – towards the tail

➢ Dorsal – towards the back of the body ➢ External – towards the surface
➢ Distal – away or farthest away from the trunk or the point ➢ internal – away from the surface, deep
of origin of the body
➢ Superficial – nearer to the surface
➢ Proximal – closer or towards of the body part
➢ Deep – farther from the surface
➢ Median – midline of the body
➢ Palmar – anterior hand or palm of hand
➢ Medial – towards the median
➢ Dorsal – of hand, posterior surface of hand
➢ Lateral – towards the median
➢ Plantar – inferior surface of foot (sole)
➢ Superior – towards the top of the head
➢ Dorsal- of foot, superior surface of foot ( dorsum )

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 BODY PLANES
Body planes are imaginary planes or flat surface that cut through and section the
body in its anatomical region

• Coronal - a vertical plane that divides the body into anterior

(front) and posterior (back) parts.
• Sagittal - A vertical plane that splits the body into left and
right parts. A sagittal plane that runs directly through the
midline is also called the midsagittal plane or median
plane.
• Transverse - A horizontal plane. It divides the body into
superior (upper) and inferior (lower) portions. In anatomy,
they are also referred to as a cross section.

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TYPES OF BODY MOVEMENT
• Flexion - Decreasing the angle between two structures
• Extension - Increasing the angle between two structures
• Hyperflexion / Hyperextension are exaggerated
movements beyond the normal limit permitted by a joint. It
can happen in limbs or the vertebral column and can result
in ligament tear, damage, or dislocations.

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TYPES OF BODY MOVEMENT
• Abduction - Moving away from the midline
• Adduction - Moving towards the midline.

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TYPES OF MOVEMENT
• Protrusion - Moving straight ahead or forwards (tongue,
mandible)
• Retrusion - Moving backwards (tongue, mandible)

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TYPES OF MOVEMENT
• Protraction - Moving forwards and laterally simultaneously.
• Retraction - Moving backwards and medially
simultaneously.

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TYPES OF MOVEMENT
• Depression – Moving downwards.
• Elevation – Moving upwards.

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TYPES OF MOVEMENT
• Rotation – ( trunk ) twisting motion towards or away from
the midline ( left or right )
• Medial – ( internal rotation ) spiral movement towards the
midline
• Lateral – ( external rotation ) spiral movement away from the
midline

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TYPES OF MOVEMENT

Pronation describes a rotational

movement of the forearm that
results in the palm facing
posteriorly (when in the anatomic
position). Supination describes the
motion of turning the palm
anteriorly (Fig. 1.14). 36
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TYPES OF MOVEMENT

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TYPES OF MOVEMENT

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 WEEK 6- HEALTH RELATED FITNESS
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 ASSESSMENT

PAR-Q ( Physical Activity

Readiness Questionnaire
-Can identify training 1) Physical Activity Readiness
loads for any given Questionnaire (PAR-Q)
A self-screening tool that
activity you are into. 2) Movement Screening or
can be used by anyone who is
-PREPARATION is the key Functional Movement Screening
going to start an exercise
to any success. (FMS)
program or physical
3) Fitness testing
activity.
- Health-Related Fitness Test
- Skill-Related Fitness Test
FITNESS-TESTING
includes procedures intended for
assessing abilities in a particular activity
toward a goal.
Health-related physical fitness (HRPF)
focus on factors that are related to how
well the systems of your body work.

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HERE IS AN EXAMPLE OF A FITNESS TEST FORM. MAXIMUM HEART RATE
(PER AGE, WHETHER MALE OR FEMALE)

MHR = 220 - (AGE)

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PALPATION
• is the process of determining your heart rate by feeling the arteries where the blood passes through the vessel.
• -There are two commonly used locations for the palpating of the heart rate (HR). The first one is at the radial artery, located at
the palm side of the wrist, and the other one is the carotid arteries of the neck.
• The purpose of this is to monitor an individual's heart rate.
1. Place your index and your middle fingers on
the palm side of your wrist. Feel for any
pulse. If you cannot feel any pulse on the
wrist, try the either side of your neck.
2. Our heart rate is expressed in beats per minute
(bpm). Start counting your heart beats for 60 seconds.
You may also do it by 10 seconds and multiplied by 6,
15 seconds multiplied by 4, or 30 seconds by 2.

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