PHYSICAL EDUCATION AND HEALTH 1 (1ST QUARTER) HANDOUTS

A. Fitness: Multidimensional Concept

Fitness is a holistic state of well-being, involving the ability to perform daily activities with vigor and without undue fatigue,
while also maintaining mental, emotional, spiritual, and social balance.
1. Physical Fitness – Strong muscles, endurance, flexibility, and overall body health
2. Mental Fitness – Ability to think clearly, concentrate, and manage stress
3. Social Fitness – Healthy relationships, communication, and support systems
4. Spiritual Fitness – Sense of purpose, inner peace, alignment with values
5. Emotional Fitness – Ability to manage and express emotions appropriately

B. The 7 Dimensions of Well-being

The 7 dimensions of well-being are interconnected areas that contribute to a person’s overall quality of life and health.

1. Physical – Healthy body, regular exercise, proper 5. Emotional – Self-awareness, resilience,

nutrition emotional control
2. Mental – Intellectual stimulation, creativity, 6. Career – Job satisfaction, purpose, skill
problem-solving development
3. Social – Positive relationships and interaction 7. Environmental – Respect for nature, clean and
with others safe surroundings
4. Spiritual – Values, beliefs, faith, and a sense of
meaning

C. Components of Physical Fitness

A. Health-Related Fitness Components- overall health and daily function.
1. Cardiovascular Endurance - The ability of repeated contractions or to continue
the heart, lungs, and blood vessels to applying force against a fixed resistance.
deliver oxygen to working muscles during (Sit-ups, planks, long-distance rowing.)
prolonged physical activity. Running,
4. Flexibility -The range of motion available
(swimming, cycling)
at a joint. Good flexibility helps prevent
2. Muscular Strength -The maximum injuries and improves posture.
amount of force a muscle or muscle (Stretching, yoga, gymnastics.)
group can exert in a single effort. (Lifting
5. Body Composition - The relative amount
heavy weights, pushing or pulling
of body fat compared to lean body mass
objects.)
(muscle, bone, water, etc.). (Measured
3. Muscular Endurance -The ability of a through BMI, skinfold tests, or body
muscle or group of muscles to sustain scans.)

B. Skill-Related Fitness Components - performance and movement efficiency.

1. Agility- The ability to quickly and accurately 4. Speed- The ability to move the body or parts of
change the direction of the body. it quickly.
2. Balance- The ability to maintain the body's 6. Power - The ability to exert a maximal force in a
position, whether moving or stationary. short period (strength + speed).
3. Coordination- The ability to use different parts 7. Reaction Time - The time taken to respond to a
of the body together smoothly and efficiently. stimulus.

D. Physical Activity
Physical activity is any movement of the body that uses energy.

1. Aerobic Activity ("Cardio") Sustained, rhythmic movement that primarily works the heart and lungs, improving
cardiovascular endurance.
Aerobic activity uses oxygen to generate energy and is essential for maintaining a healthy heart, lungs, and blood vessels.

Moderate-Intensity - Activity that causes a noticeable increase in heart rate and breathing, but you can still
talk comfortably.
• Brisk walking • Water aerobics
• Recreational cycling • Hiking on flat terrain
• Casual dancing
Vigorous-Intensity - Physical activity that causes a large increase in heart rate and breathing. You can’t say more
than a few words without pausing for breath.
• Running or jogging • High-intensity aerobic dance
• Swimming laps • Playing competitive sport
• Cycling fast or uphill
2. Muscle-Strengthening Activity ("Muscle Hypertrophy") - Activities that work muscles against resistance to make them
stronger and increase muscle mass through a process called
muscle hypertrophy (growth of muscle fibers).
Muscle Hypertrophy:
• Lifting weights This occurs when muscles are repeatedly challenged with
• Bodyweight exercises (push-ups, squats, lunges) resistance, causing microscopic tears. The body repairs
• Using resistance bands these tears by building the muscle back stronger and
• Climbing stairs thicker.
• Functional strength movement

3. Bone-Strengthening Activity ("Bone Hypertrophy") - Weight-bearing and impact activities that apply force to bones,
encouraging them to grow denser and stronger—a process called
bone hypertrophy. Bone Hypertrophy:
• Jumping rope Bones adapt to stress by becoming stronger.
• Running and sprinting Repetitive loading (like jumping or lifting)
• Dancing (especially styles with jumping or impact) stimulates bone-forming cells, strengthening
• Gymnastics skeletal structure.
• Basketball or volleyball

4. Flexibility Activities- Exercises that stretch muscles and joints to

increase their range of motion and mobility. Benefits:
• Static stretching (holding a stretch) • Improves joint mobility and posture
• Dynamic stretching (movement-based stretches) • Reduces muscle tightness and stiffness
• Yoga • Lowers risk of injury
• Enhances performance in physical
Flexibility work is most effective when done after a workout or activities
when muscles are warm.

E. Barriers to an Active Lifestyle

Barriers are factors that make it difficult for a person to maintain regular physical activity.
Common Barriers:
• Time constraints
• Lack of motivation or support
• Physical limitations
• Lack of access to resources
• Poor weather or safety concerns

F. Exercise Program Design

Exercise program design is the process of creating a customized workout plan that aligns with a person's fitness goals,
abilities, and needs.
Key Steps:
1. Assess current fitness level
2. Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound)
3. Choose appropriate activities
4. Apply the FITT-VP principles
5. Monitor and adjust the plan as needed

G. FITT-VP Principles

The FITT-VP principle is a guideline for designing safe and effective fitness programs.

ELEMENT MEANING EXAMPLE

F – Frequency How often? 3–5 days/week

I – Intensity How hard? Light, moderate, vigorous

T – Time Duration 30–60 minutes/session

T – Type Kind of activity Cardio, strength, flexibility

V – Volume Total work done Sessions × time × intensity

P – Progression How the plan advances Increase duration or difficulty gradually

G. Program Design
Program design refers to the structured planning of a complete workout or exercise session. It ensures the body is properly
prepared, trained, and recovered in a safe and effective manner.

1. Warm-Up - Light activity to gradually increase heart rate and prepare muscles and joints for exercise.
o Duration: 5–10 minutes
o Examples: Brisk walking, jumping jacks, dynamic stretching
o Purpose: Prevent injuries, increase blood flow
2. Main Workout- The core component where you perform the intended exercises based on your goals (strength,
cardio, endurance, etc.).
o Duration: 20–60 minutes
o Examples: Weightlifting, aerobic dance, running, circuit training
o Purpose: Target fitness goals
3. Cool-Down - Gradual reduction in intensity to allow the body to recover and prevent dizziness or soreness.
o Duration: 5–10 minutes
o Examples: Slow walking, deep breathing
o Purpose: Lower heart rate safely
4. Stretching/Flexibility Training - Done after the workout or cool-down to maintain or improve flexibility. (yoga poses)

H. Energy Systems
Energy is the ability of the body to perform work. It is needed to produce physical activity, maintain body temperature, and
support all metabolic activities in the body.

Where Does Energy Come From?

Energy comes from the food we eat,
which is broken down to produce
ATP (Adenosine Triphosphate) —
the body's usable form of energy.

Adenosine Triphosphate (ATP) is the main source of energy used by the body’s cells to perform all their functions.
ATP is a high-energy molecule found in every cell. It stores and delivers energy needed for all types of biological processes.

Structure of ATP:
• Adenosine (adenine + ribose sugar)
• Three phosphate groups (this is where the energy is stored)

When one phosphate group is broken off, ATP becomes ADP (Adenosine Diphosphate), and energy is released for the body to use.

Energy Systems of the Human Body

The body uses three main energy systems to produce adenosine triphosphate (ATP)—the energy currency that powers
every muscular contraction. Each system is activated based on intensity and duration of activity.

1. ATP-PC System (Phosphagen System) - Provides immediate energy for short, high-intensity movements.
• Uses stored ATP and creatine phosphate (CP) in the muscles.
• Does not require oxygen (anaerobic).
• Limited supply: only lasts about 6–10 seconds.
• Fastest energy production

2. Anaerobic Glycolysis (Lactic Acid System) - Supports moderate to high-intensity efforts lasting 30 seconds to 2–3
minutes.
• Breaks down glucose or glycogen without oxygen.
• Produces ATP quickly, but less efficiently than the aerobic system.
• Produces lactic acid, which can cause fatigue and muscle burn.
• Useful for sports with bursts of activity (e.g., basketball, boxing)
• Lactic acid accumulation limits performance
• Recovery time: ~30 minutes to fully clear lactate

3. Aerobic System (Oxidative System) - Provides energy for low to moderate intensity, long-duration activities.
• Uses oxygen to break down carbohydrates, fats, and (in extreme cases) protein.
• Slower to activate, but produces large amounts of ATP.
• Sustainable for hours.
• Most efficient system