HOPE

• Physical Fitness Assessment - is a series of tests that helps you determine your physical fitness level and aids in developing your personalized program. The results can identify your strengths and weaknesses which help in setting attainable fitness goals.
• The Physical Activity Readiness (PAR-Q) - is a simple self-screening tool that can and should be used by anyone who is planning to start and exercise program. This will tell if someone should check with the doctor before engaging the exercise.
• Barries to physical activity - this are challenges that can hinders that person to be physically active.
• Personal Barriers - the most common reasons why people don't adopt more physically active lifestyles because of insufficient time to exercise, inconvenience of exercise, fear of injury, health considerations, support from family and friends, lack of self-motivation and non-enjoyment.
• Environmental Barriers - factors like traffic, crime, pollution, unavailability of parks/grounds for activities, accessibility of walking pathways, gadgets providing leisure etc. affects the person's level of physical activity.
• Diet & Nutritional Assessment - is the interpretation of anthropometric, biochemical(laboratory), clinical and dietary data to determine whether a person is well nourished or malnourished(over-nourished or under-nourished)
• Health Related Physical Fitness Components

  • Body Composition
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Cardiovascular Endurance
• Body Composition - is the percentage of fats, bone, water, and muscle in human body.
• Muscular Strength - the amount of force that can be produced by a single contraction of a muscle.
• Muscular Endurance - the ability of a muscle group to continue muscle contraction over a length of time.
• Flexibility - the ability to use one's joints fully in a normal range of motion.
• Cardiovascular Endurance - the ability of the circulatory system to supply oxygen to working muscles during exercise.
• Etiquette - it is merely a set of guidelines for politeness and good manners, the kindnesses with which we should always treat each other.
• Types of Physical Activity

  • Aerobic
  • Anerobic
  • Lifestyle
  • Physical activity play
  • Play
  • Sports
• Aerobic - light to moderate-intensity exercise that requires oxygen than sedentary behavior, and thus promotes cardiovascular fitness and other health benefits(e.g weight bearing exercise like jumping rope, cycling, swimming, running playing football, basketball, or volleyball).
• Anerobic - high-intensity physical activity that is done in a short duration of time requiring high energy(e.g sprinting during running, swimming, or cycling) requires maximal performance during the brief period.
• Lifestyle - physical activities which have been a part of our daily routine. (e.g walking, climbing stairs, sweeping or raking the yard) which is usually light to moderate in intensity.
• Physical activity play - an intense play activity that requires substantial energy expenditure(e.g playing tag, jumping rope).
• Play - simple and self-reflected activities with flexible rules for the purpose of enjoyment.
• Sports - a physical activity requiring skill and physical prowess that is governed by set of ruled and regulations that are often done in a competition.There are three categories of sports: individual, dual and team
• Overload Principle - doing more than normal for improvement to happen.
• Principle of Progression - it is a gradual increase in exerting effort or loads done not too slowly, nor too rapidly.
• Principle of Progression - makes us realize the need for proper rest and recovery.
• Principle of Specificity - suggests that overloading must specifically train a desired body for it to improve. Select exercises with emphasis on stretching out the muscle and joints. Use the appropriate type of exercise that directly improves your target muscles.
• Principle pf Reversibility - this shows the benefit and changes achieved from overload will last only if training is continous. The effect of training is discontinued. Athletes lose the effects on training after they stop working out; however, the detraining effects can be reversed when training is resumed. In short, detraining starts to occurs withing relatively short time period after training ceases.
• Warm-up - should not be underestimated in relation to preventing injury, having optimal performance, and maximizing enjoyment.
• Warm-up - should consist of light physical activity for 5 to 10 minutes of exercise, such as walking, slow jogging, knee lifts, arm circles, or trunk rotations.
• Resistance Training - is used primarily to develop muscular endurance, but can develop cardiovascular endurance if it is incorporated withing a circuit-type workout