MAPEH 7 Physical education 1st Quarter

1. Quarter 1:
Exercise
Program
(Sports)

2. Activity:
–Physical Fitness Test on page 7 – 8
–Body Mass Index (BMI)

3. Physical Fitness
Is the body’s ability to function effectively
and efficiently without undue fatigue in work,
leisure activities, to meet emergency situations
and to resist diseases from sedentary lifestyle.

4. 3 important aspects that an individual should be able to meet
in order to be considered physically fit:
1.Ability to perform one’s daily tasks
without undue fatigue.
Getting early for school
Walking / travelling to school
Listening / participating to class
activities
Contributing to the workload in the
house

5. 2. Enjoying leisure through some
recreational activities.
Leisure – is the amount of time left
after all the daily routine activities
are accomplished.
Recreation - activity done for
enjoyment when one is not working.
Play puzzles and other brain
games
Listening to the music
Playing games or sports

6. 3. Meeting Emergencies
Emergencies – are unforeseen events where one has to use
his energy and time to meet unexpected circumstances
Accident
Participating in community services
Solving household problems
Illnesses / death in the family
Calamities (landslide, earthquake, fire, foods, etc.)

7. Health – Related Fitness Components
Muscular Strength – the ability of the muscle to exert
maximal effort in a brief duration
Cardiovascular Endurance – the ability of the lungs, heart
and blood vessels to deliver adequate amounts of oxygen
to the dells to meet the demands of prolonged physical
education
Flexibility – the ability of the muscles and joints to go

8. Body Composition – refers to the
proportion of lean body mass to fat body
mass
Muscular Endurance – defined as the
maximum pull or push that can be
exerted one time by a muscle

10. Skill – Related Fitness
Speed – the ability to perform a task or move from
one point to onother in the shortest possible time
Agility – the ability of an individual to quickly shift or
change direction of the body from one point to the
other.
Power – ability to perform one maximum effort in the
shortest possible time.

11. Balance – the ability to stay in equilibrium in relation to changes
in body position.
2 kinds of Balance
a. Static Balance – is the kind of balance demonstrated in
stationary position.
b. Dynamic balance – is demonstrated while the body is
moving.
Reaction Time – is the amount ofvtime it takes to respond to a
stimulus
Coordination – is the integration with hand and/or foot

14. Exercise Program
it is a planned activity detailing a
range of physical exercises and the
amount of time each exercises should be
performed where it is typically tailored to
individuals’ need.

15. When you design your exercise
program, points to keep in mind
include:
1. A goal or aim
2. Have a maximum heart rate and target
heart rate
3. Apply the principles of training
4. Plan a training session
5. An exercise log to monitor your progress

16. Health Benefits and Exercise and Exercise
ProgramImproved condition of the heart and lungs
Increased muscular strength, endurance and motor fitness
Improved muscle tone and strength
Better coordination, agility and flexibility
Improved balance and spatial awareness
Increased energy level
Reduced risk of chronic disease (such as type 2 diabetes and heart
disease_
improved sllep and brain health
Improved general and psychological wellbeing

17. A SMART Guide to Goal Setting
Short – Term Goal – it should be developed with a
finite amount of time in mind
Long – Term Goal – is something you want to do
further in the future. Long – term goals require
time and planning

18. Before starting an exercise program, set short – term and
long – term goals. These goals should be:
S (Specific) – write down want you want to achieve
M (Measurable) – write down amounts, times, days, and
other measure factors
A (Achievable) – your goals should be realistic
R (relevant) – Your goal should be important to you
T (Trackable) – recording your rogress helps you see what
you have achieved