Understanding Health and Fitness Principles

Aug 22, 2024

Senior High School Physical Education and Health Class

Introduction

  • Welcome back to the class
  • Host: Edgar Francisco
  • Focus: Health Optimizing Physical Education
  • Quick review of previous episode activities

Key Concepts

Results in Fitness Programs

  • Disparities in fitness results among individuals.
  • Importance of adhering to principles of training for effective results.

Principles of Training

  1. Overload
    • Doing more than normal for improvement.
    • Essential for developing fitness strength and endurance.
  2. Progression
    • Gradual and systematic increase in workload over time.
    • Helps improve fitness without risk of injury.
    • Importance of rest and recovery to avoid overtraining.
  3. Specificity
    • Specific exercise improves specific components of fitness.
    • E.g., cyclists train for cycling, runners train for running.
  4. Reversibility
    • Fitness gains are lost when training ceases.
    • Regular activity is crucial to maintain benefits.

FITT Principle

  • Understanding FITT helps in creating effective workout plans.
  • FITT: Frequency, Intensity, Time, Type

Frequency

  • Recommended exercise frequency: 3-5 times a week.
  • Cardiovascular exercise: 5+ days moderate, 3 days intense for health benefits.
  • Strength training: 2-3 non-consecutive days.

Intensity

  • Measurement of effort during exercise.
  • Methods: heart rate monitoring, perceived exertion.
    • Aerobic endurance: Monitor pulse rate for intensity.
    • Strength training: Adjust weights and repetitions based on goals.
    • Target heart rate calculation: 220 - age for maximum heart rate.

Time

  • Duration of exercise session: 30-60 minutes recommended for cardio.
  • Beginners may start with 15-20 minutes.
  • Strength training duration varies based on routine type.

Type

  • Specific physical activities to improve components of health-related fitness.
    • E.g., strength training for muscle groups, aerobic activities for endurance.
    • Variety in cardio and strength training helps to reduce boredom.

Components of an Exercise Program

  1. Warm-Up
    • Essential to prepare the body for exercise.
    • Increases blood flow and reduces injury risk.
  2. Exercise Load
    • Main activity to promote beneficial adaptations.
  3. Cool Down
    • Gradual recovery post-exercise, helps regulate blood flow.

Suggested Durations for Each Component

  • Warm-Up: 5-10 minutes low intensity.
  • Conditioning: 15-60 minutes of chosen activities.
  • Cool Down: 5-10 minutes of low intensity.

Flexibility and Strength Exercises

  • Examples of flexibility exercises for upper body and legs.
  • Muscular strength and endurance exercises for arms, chest, and core.

Activity Prompt

  • After exercising, assess feelings, breathing, sweating, and speaking difficulty.
  • Share experiences on social media with the hashtag #deafedtvshspe.

Conclusion

  • Emphasis on the connection between healthy body and healthy mind.
  • Engaging in various physical activities is essential for an active lifestyle.
  • Host: Edgar Francisco, encouraging continued participation.