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Physical Education

Learners Material

Department of Education Republic of the Philippines

This book was collaboratively developed and reviewed by educators from public and private schools, colleges, and/or universities. We encourage teachers and other education stakeholders to email their feedback, comments, and recommendations to the Department of Education at [email protected].

We value your feedback and recommendations.

All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means - electronic or mechanical including photocopying without written permission from the DepEd Central Office. First Edition, 2015.

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HpTypewritten TextUnit 2

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Physical Education and Health Grade 10 Learners Material First Edition 2015 ISBN:

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties.

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Authors and publishers may contact FILCOLS at [email protected] or (02) 439-2204. Published by the Department of Education Secretary: Br. Armin A. Luistro FSC Undersecretary: Dina S. Ocampo, PhD

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Development Team of the Learners Material

Consultant: Grace Reyes-Sumayo and Hercules Callanta Authors: Lualhati F. Callo, Mark Kenneth S. Camiling, Johannsen C. Yap,

Janeth P. Cagulang, Jose C. Doria, Encarnita Deveraturda, Jo-Ann G. Grecia Editor: Mercedes Manguerra Reviewers: Carol Manalaysay, Jhovelyn Espiritu, Alcar Saraza, Jerry Ymson,

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Jose D. Tuguinayo Jr., Marivic B.Tolitol, Jerry F. Crausus


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INTRODUCTION Your Engagement in active recreation, sports, physical activities, and

understanding of health concepts will contribute to your sense of social connectedness and help you assume greater responsibility through a variety of roles as you participate in a real world situation. The Physical Education and Health modules are uniquely crafted to explore your greatest potential and promote lifelong skills through active participation in the different learning experiences. Emphasis is placed on combining tactical knowledge that you will acquire, and the development of skills for a better performance and achievement of the expected learning outcomes.

This module is designed to provide and equip you with knowledge, skills, and habits that will enable you to achieve competence in maintaining your health and physical condition. The domain in Physical Education focuses on the importance of a healthy lifestyle and physical activity through active recreation such as sports, fitness, street dance and hip-hop dance, while Health Education emphasizes on the development of the proper skills of a health-conscious consumer, lifelong participation in health trends, issues and concerns in health care, and planning for a health career.

Each module follows a standard format or pattern with a short overview of the lesson, content and performance standards, pre-assessment and instructional activities categorized into four levels: What to Know, What to Process, What to Understand, and What to Transfer. Every level provides activities that will allow you to experience meaningful and varied learning. Your involvement in the different tasks can take many forms, ranging from self-reflection and group tasks to beyond the classroom learning activities. Like any good material, you will also be assessed and evaluated to ensure that you will have a thorough grasp of the lesson before tackling the next activity. Your deeper understanding of the lesson will help you gain more relevant skills and information, preparing yourself for the challenges of the world.

As you start putting life into this module, you will discover many great opportunities and learning experiences that will change the way you spend your time. You need to visualize a better version of yourself and aspire to achieve a holistically healthy you.

Come on. Lets get started!


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Table of Contents

PHYSICAL EDUCATION

Unit 2: Active Recreation (Fitness) ...................................................................... 51

Introduction ....................................................................................................... 52 Learning Competencies .................................................................................... 53 Pre-Assessment ................................................................................................ 53

Part I: What to KNOW ....................................................................... 56 Part II: What to PROCESS ................................................................ 70 Part III: What to REFLECT and UNDERSTAND .............................. 96 Part IV: What to TRANSFER ............................................................ 99

Summary ........................................................................................................ 102

Summative Test ............................................................................................. 103

Glossary ......................................................................................................... 103

References ..................................................................................................... 104


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Unit 2: Active Recreation (Fitness)


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Module No.: 2 Number of Sessions: 8

CONTENT STANDARD PERFORMANCE STANDARD The learner . . .

demonstrates understanding of lifestyle and weight management to promote societal fitness

The learner . . . maintains an active lifestyle to

influence the physical activity participation of the community and society

practices healthy eating habits that support an active lifestyle

I. Introduction

Fitness is a universal concern. In whatever activities and undertakings you do, your fitness should always be taken into account if you are to perform them effectively and efficiently. Fitness is not only for athletes, sportsmen, PE teachers and fitness instructors but also a concern for students, parents and other members of the community. If we are to become strong and productive members of our community, we must address the very basic requirement of such goal, the sustaining base of any endeavor we undertake, fitness.

This module introduces you to the importance of a healthy lifestyle and weight management in the enhancement of your fitness. You will be provided with a variety of fitness activities such as strength training, running, walking, yoga, and aerobic dance exercises which will in turn lead you to a greater awareness of the right food to eat, and proper ways on how to manage your weight, and practice healthy lifestyle. It is expected thereafter that such fitness and health practices will be observed and followed by you to influence the lifestyle of people in your community.


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II. Learning Competencies

The learner:

asseses physical activity, exercise and eating habits determine risk factors for lifestyle diseases (obesity, diabetes, heart disease) engages in moderate to vigorous physical activities for at least 60 minutes a

day in and out of School applies correct techniques to minimize risk of injuries critique media information on fitness ang physical activity issues expresses a sense of purpose and belongingness by participating in physical

activity related community services and programs

III. Pre-Assessment

Multiple Choice: Encircle the letter that best corresponds to your answer in a given statement.

1. How can one maintain an ideal body weight? a. Follow the latest diet fadsb. Balance the amount of food you eat with regular physical activityc. Consult a doctor about an effective diet pill that you can taked. Believe in the power of your genes

2. A desirable level of fitness can be achieved through at least how many workouts per week?

a. 3b. 4c. 5d. 6

3. People who lead sedentary lifestyles are often referred to as a. couch potatoes b. athletesc. physically fit d. low-health-risk people

4. Which of the following is not a positive outcome of personal fitness? a. improved physical appearance b. enhanced self-esteem c. hypertension d. stress reduction


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5. Which of the following can help you determine which fitness and recreational activities are realistic for you?

a. cost b. skills and attitudec. social needs d. all of the above

6. How many servings from the bread, rice, cereal and pasta group should you eat each day?

a. one b. two to three c. four to five d. six to eleven

7. Which of the following is an example of a passive warm-up exercise? a. toe touch b. whirlpool bath c. walk around the gym d. basketball lay-ups

8. Which of the following would not be a benefit of walking? a. helps with weight management b. lowers blood pressure c. it is a high impact exercise d. builds aerobic fitness

9. People who are physically active throughout their lives may add about ____ year(s) to their life expectancy.

a. 1b. 1.5c. 2d. 2.5

10. Which of the following is not a fitness benefit of Yoga exercise? a. improves posture and balance b. high risk of injuring the muscles and the ligaments c. best way to build core strength d. increases ones flexibility and muscular strength

11. Which of the following will not improve your personal fitness program? a. exercising at moderate intensities b. starting slowly c. engaging in high-impact, weight bearing activities d. making your program convenient

12. Participation in active recreation is everyones responsibility. Which of the following is the best reason for this?

a. to have a healthy lifestyle b. to maintain an ideal body weight c. keep a physically fit and healthy body d. have, fun, enjoyment and socialization


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13. In performing hip-hop aerobics, what fitness component is required of you? a. agility b. power c. speed d. coordination

14. Which of the following is not a health-related physical fitness test? a. sit and reach b. 50- meter runc. sit-up d. push-up

15. Your body composition is influenced by which of the following? a. genetics b. age c. gender d. all of the above

16. Which of the following signs or symptoms is not characteristic of bulimia? a. depressed moodb. noticeable weight loss or gain c. lack of concern about weight d. habit of visiting the bathroom immediately after meals

17. Which of the following food groups should be consumed sparingly? a. fats, oils, and sweets b. fruits c. vegetables d. milk, yogurt, and cheese

18. You are invited to talk on how to prevent diseases and live a healthy and quality life. What would be the focus of your talk?

a. nutrition and physical activity of the family b. health background of the family c. lifestyle and behaviour of the family d. environment where the family lives

19. Your friend Kaye is overweight and she wants to start her weight loss program. What strategies and advice would you give her?

a. Avoid automatic eating while watching the television, reading or studying. b. Try junior size instead of super size, use smaller plates, bowls, cups, or

glasses.c. Incorporate easy and enjoyable exercises into the program to be motivated.d. All of the above

20. What term/s describe/s the use of barbells, dumbbells, and machines to improve fitness, health and appearance?

a. body building b. strength and conditioning c. weight training d. weight lifting


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Now, check the result of your pre-assessment from your teacher and get ready for the succeeding activities.

INSTRUCTIONAL ACTIVITIES

Part I: WHAT TO KNOWWhat is your personal understanding of health and

fitness? Do you practice healthy living or are you someone who does not care at all. Welcome to the first part of your journey on active recreation fitness lessons. In this phase, you will be exposed to a variety of activities that would help you understand the importance of a healthy lifestyle and weight management. From here, discussion of physiological signs and symptoms calling for lifestyle and weight management

will be discussed so that you will understand clearly how these can affect your having a totally fit and healthy body. Finally your knowledge about the lesson will help you start building your own personal fitness and wellness goals by engaging in active fitness recreational activities. So, get ready to be fit and healthy! Lets get started with your fitness journey!

Activity 1: FITNESS SURVEY

In this activity, you will be asked to reflect on your fitness habits.

I. Objective: To describe your health and fitness habits and how it can affect your lifestyle

II. Materials: pen activity notebook

III. Procedure:1. Reflect on the different phyiscal activities you have participated in during

the past years of your life. 2. Using the questionnaire below, put a check (/) mark on the appropriate

column. 3. Tally the number of Yes and No answers. Discuss in class why you answered

a Yes or a No.

Are you into... ? Yes No Walking/Jogging Biking Hip-hop dancing Playing badminton


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Are you into... ? Yes No Playing volleyball/

basketball Swimming

Strength training

Aerobics exercise Ballroom dancing Hiking Yoga exercises Zumba exercise Malling Hiking

Your way of life, simply termed as lifestyle, has great influence on your health and fitness. Are you ready to discover more about your fitness journey? Answer the wellness lifestyle questionnaire below to analyze your current lifestyle habits.

1. How do you feel about the different activities you are engaged in? 2. What influences your choice of physical activity? 3. What challenges do you encounter in performing the activities?4. How do these activities affect you and your lifestyle? 5. How do you benefit from engaging in these activities?

Activity 2: START BEING FIT STRETCH IT OUT In this activity, you will perform basic stretching and warm-up exercises to condition your body in performing a variety of fitness activities in this module. The Warming Effect An effective warm-up exercise should:

9 Increase blood flow to the muscles; 9 Increase muscle elasticity; 9 Gently raise heart rate; 9 Increase mental alertness; and, 9 Increase core body temperature.

I. Procedure:1. Perform the following warm-up exercises with the help of your teacher.2. Observe proper posture and correct execution in doing the different exercises.

Reflective Questions:


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a. Neck Stretch Bend your head forward and slightly to the

right. With your right hand, gently pull your head

downward to stretch your neck. Hold for about 16 counts. Repeat on the

opposite side.

b. Shoulder Rolls Stand in upright position. Roll shoulders in

circular motion forward to backward.

c. Side Arm Stretch Stand in upright position. Extend the right

arm to the left. Use the left arm/hand to gently push the right arm towards the body to straighten and stretch it. Hold the stretch for 16 counts. Repeat on left arm.

d. Tricep Stretch Extend one hand down the center of your

back, fingers pointing downward. Use the other hand to grasp the elbow and

stretch your tricep muscle. Hold the stretch for 16 counts. Repeat on the

opposite arm.


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e. Hamstring Stretch Stand with your feet shoulder-width apart,

one foot extended half a step forward. Keeping the front leg straight, bend your rear

leg, resting both hands on the bent thigh. Stretch the hamstring muscles. Hold the

stretch for 16 counts. Repeat on the opposite leg.

f. Quadricep Stretch Stand near a wall or a piece of sturdy exercise

equipment for support. Grasp your ankle and gently pull your heel

up and back until you feel a stretch in front of your thigh.

Hold for about 16 counts. Switch legs and repeat.

g. Outer Thigh Stretch Sit on the floor. Extend your legs in front of

your body. Bend right knee, cross right foot over left

knee and place on the floor. Place left elbow on right knee. Keep abdominal muscles tight and back

straight. Keep shoulders back and chin up. Place right arm behind your right hip on floor

for support. Gently twist waist and shoulders to the right,

looking behind the right shoulder. Feel the stretch in the right outer thigh. Inhale (breathe in) through your nose, and

exhale (breathe out) through your mouth, as you complete this stretch.

Hold this stretch for 16 counts. Repeat on the opposite side to stretch your

left outer thigh.


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h. Inner Thigh Stretch Stand upright, with both feet facing forward,

double shoulder-width apart. Place your hands on your hips, in order to

keep your back straight, slowly exhale, taking your body weight across to one side.

Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward.

Repeat on the opposite side.

i. Calf Stretch Begin this calf stretch with your hands against

the wall and your leg to be stretched behind you.

Keep your heel down, knee straight and feet pointing forwards. Gently lunge forwards until you feel a stretch in the back of your calf or knee.

Hold for 16 counts and repeat with the other leg.

j. Knee Bends/Squat Plant your feet flat on the ground, about

shoulder-width apart. Point your feet slightly outward, not straight

ahead. Look straight ahead. Bend your knees as if

you were going to sit back in a chair, keeping your heels on the floor.

Never let your knees extend beyond your toes.

Pull in your abdominal muscles and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).

In a controlled manner slowly lower yourself down so that your upper legs are nearly parallel with the floor. Extend your arms for balance.

Other Warm-Up Exercises:a. Hip Circlesb. Alternate Cross Kicks Frontc. March on the Spot d. March Feet Apart e. Knee Lifts f. Alternate Toe Touches Sideg. Waist Turns

h. Jog in Placei. Jumping Jacksj. Breathing Exercisesk. Alternate Reach Upl. Lower Back Stretchm. Shin Stretch


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Reflective Questions:

1. How did you perform the different warm-up and stretching exercises? 2. What are the benefits of warm-up and stretching exercises?

Lets continue exploring and knowing how to maintain a healthy lifestyle. Are you ready to discover more about your fitness journey? Take a look at the Healthy Lifestyle Guidelines presented in this lesson. Answer the wellness lifestyle questionnaire to analyze your current lifestyle habits. Are you already practicing some of the guidelines? If not, youd better start now!

Healthy Lifestyle Guidelines

1. Perform around 20-30 minutes of moderately intense physical activity on most days of the week. It can an accumulation of minutes for each day.

2. Eat a healthy breakfast everyday.3. Manage stress effectively. 4. Get 7 to 8 hours of sleep per night. 5. Perform simple flexibility exercises involving all joints of the body. 6. Eat a healthy diet that is rich in whole-wheat grains, fruits, and vegetables and

is low in saturated and trans fats. 7. Do not use tobacco in any form and avoid second hand smoke. 8. Maintain your recommended body weight through adequate nutrition and

exercise. 9. Have at least one close friend or relative in whom you can confide in and to

whom you can express your feelings openly. 10. Be aware of your surroundings and take personal safety measures at all

times.

Werner W.K Hoeger & Sharon A Hoeger (2013). Fitness and Wellness (10th Edition). Boston: McGraw-Hill

How Active Are You? An active lifestyle is increasingly linked to health benefits. The risks to health come from being completely sedentary or mistaking a busy lifestyle for an active one.

What kind of activity is right for you? Do the following physical activities in class with the help of your teacher:

1. Walk around the gym for 3 minutes2. Jog for 2 minutes 3. Jump rope for 2 minutes 4. Do light aerobic activity for 10 minutes 5. Do cool down and relaxation exercises for 2 minutes

Now that you have performed moderately intense physical activities in class, make sure to continue doing it everyday even at home to increase your fitness level. Now, lets assess your wellness lifestyle by filling out the following questionnaire.


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Activity 3: WELLNESS LIFESTYLE QUESTIONNAIRE In this activity you will be asked to assess your wellness lifestyle.

I. Objective: To analyze current lifestyle habits and help determine changes necessary for future health and wellness


III. Procedure: 1. Place a check in the column corresponding to your answer for each

question. Get your final score according to the guidelines provided at the end of the questionnaire.

2. Answer the following reflective questions below.

Wellness Lifestyle Questionnaire Always (5)

NearlyAlways

(4)Often

(3)Seldom

(2)Never

(1)1. I participate in vigorous aerobic

activity for 20 minutes, 3x a day.2. I participate in strength training

exercises, 2 or more days per week.

3. I perform flexibility exercises a minimum of 2x per week.

4. I maintain my recommended body weight.

5. I eat 3 regular meals that include a wide variety of food every day.

6. I limit the amount of fats in my diet on most days of the week.

7. I eat fruits and vegetables every day.

8. I regularly avoid snacks, especially those high in calories and fat.

9. I readily recognize problems and act on it when I am under excessive tension and stress.

10. I am able to perform effective stress management techniques.


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Wellness Lifestyle Questionnaire Always (5)

NearlyAlways

(4)Often

(3)Seldom

(2)Never

(1)11. I have close friends and

relatives with whom I can discuss personal problems and approach for help when needed.

12. I spend most of my leisure time in wholesome recreational activities.

13. I can deal effectively with disappointments and temporary feeling of sadness, loneliness, and depression.

14. I can work out emotional problems without turning to alcohol or violent behavior.

15. I associate with people who have a positive attitude about life.

16. I do not spend time and talent worrying about failures.

17. I wear a seatbelt, whenever I am in a car or vehicle.

18. I do not drive under the influence of alcohol nor read, write or send text messages while driving.

19. I avoid being alone in public places and staying out until midnight.

20. I always keep doors and windows locked, especially when I am alone at home.

21. I support community efforts to minimize pollution.

22. I use energy conservation tips and encourage others to do the same.

23. I study in a clean environment. 24. I participate in recycling

programs in my community.


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How to Score 1. Enter the score corresponding to your answer for each question in the space

provided below. 2. Total the score for each specific wellness lifestyle category and obtain a rating

for each category according to the criteria provided below.

Health-Related Fitness

Nutrition Stress ManagementEmotional Well-being

Personal Safety

Environmental Health &

Protection1. 5. 9. 13. 17. 21.2. 6. 10. 14. 18. 22.3. 7. 11. 15. 19. 23.4. 8. 12. 16. 20. 24.Total: Rating:

Category Rating:Score Rating Description

>17 Excellent (E)Your answers show that you are aware of the importance of this category to your health and wellness. You are putting your knowledge to work for you by practicing good and healthy habits.

13 Good (G)

Your health practices in this area are good, but you have room for improvement. Look again at the items you answered with a 4 or lower and identify changes that you can make to improve your lifestyle. Even small changes often can help you achieve better health.

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The amount of physical activity needed to manage body weight depends on calorie intake and varies a lot from person to person. Some adults will need to do more physical activity than others to manage body weight.

Heres a real life story on how Yani (a young aspirant in basketball) changed her lifestyle and later on became very much conscious on the importance of managing her weight to improve her sports performance. Read the story below and make some reflections.

REAL LIFE STORY: YANIS EXPERIENCE A couple of times over the last few years, I tried to diet. It would usually start during New Years Day when I would make a resolution to lose the extra weight I was carrying. For a few weeks, I would try to cut out desserts, avoid second servings, and eat less fatty food. At times when I would weigh myself, even if I thought I had really followed my routine well, the scale still wouldnt show any difference, which was really discouraging. Sometimes when I lost a few pounds, I would look in the mirror, but I still look flabby. I didnt consider adding any exercise to my training routine because I hate to sweat a lot. I hate being out of breath, and I hate feeling bad because Im not able to keep up with other, more fit people. Besides, after a long day of classes and homework, I would rather spend my free time updating my Facebook account, playing video games, or watching TV. But when I tried out for my schools varsity team , I learned about how important exercise was for proper weight management. I got motivated when I started to get serious with our basketball training. I started to lift weights, walk and jog in the gym. I tried to ignore how my teammates could lift more or run so much faster than me. Gradually, my fitness level improved. Now, several months later, my efforts have really paid off. So far, I have lost more than 30 pounds. And whats more, getting regular exercise has helped me to be more positive and has made me feel stronger and more energetic during basketball games. I am pretty sure that exercise is going to be a lifetime habit and I will never want to go back to my couch potato ways.

Assess your Behavior

1. Are you satisfied with your current body composition (including body weight) and quality of life? If not, are you willing to do something about it to properly resolve your problem?

2. Do you weigh yourself regularly and make adjustments in energy intake and physical activity habits if your weight starts to slip upward.

Many people want to lose weight so they will look better. Are you one of them? The problem is that some people have a distorted image of what they would really look like if they were to reduce to what they think is their ideal weight. Hereditary factors play a big role, and only a small fraction of the population have the genes for a perfect body.


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The question you can ask your self is: Am I happy with my weight? Part of enjoying a higher quality of life is being happy with yourself. If you are not, you either need to do something about it or to learn to live with it.

The Simple Truth

There is no quick and easy way to take off excess body fat and keep it off for good. Weight management is accomplished by making a lifetime commitment to be physically active and have proper food selection. When taking part in a weight/fat reduction program, you also have to decrease your caloric intake, be physically active, and implement strategies to modify unhealthy eating behaviors.

Take a look at some weight loss strategies that would help you manage your weight properly.

Weight Loss Strategies 9 Make a commitment to change. You must accept that you have a problem and

decide that you really want to change. 9 Incorporate exercise into the program. Choosing enjoyable activities, places,

time, equipment, and friends to work out with will help you get motivated. 9 Avoid automatic eating. Many people associate certain daily activities with eating,

for example cooking, watching television, or reading. Most foods consumed in these situations lack nutritional value or are high in sugar and fat.

9 Stay busy. People tend to eat more when they sit around and do nothing. 9 Try junior size instead of super size. People who are served larger portions

eat more, whether they are hungry or not. Use smaller plates, bowls, cups, and glasses.

9 Eat slowly and at the table only. Eating at the table encourages people to take time out to eat and deters snacking between meals. After eating do not sit around the table but rather, clean up and put away the food to avoid snacking.

9 Cut unnecessary items from your diet. Substituting water for a daily can of soda would cut calories from your diet.

9 Do not serve more food than you should eat. Measure food in portions and keep serving dishes away from the table.

9 Think positive. Avoid negative thoughts about how difficult changing past behaviours might be. Instead think of the benefits you will reap, such as feeling, looking, and functioning better, plus enjoying better health and improving the quality of life.

Try It!

In your notebook, answer the following questions: 1. How many of the above strategies do you use to help maintain your

recommended body weight? 2. Do you feel that any of these strategies specifically help you manage body

weight more effectively? If so, explain why. 3. What did you realize after learning the different weight loss strategies?


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Activity 4: WEIGHT MANAGEMENT: MEASURING PROGRESS

I. Objective: To prepare and monitor behavioral changes for weight management.


III. Procedure: Answer the following questions to know your weight management progress. Write your answers in your activity notebook.

1. State your own feelings regarding your current body weight, your target body composition, and a completion date for this goal.

2. Do you think you have issues about how or what you eat? If so, express your feelings about it.

3. Is your present diet adequate according to the nutrient analysis? 4. State dietary changes necessary to achieve a balanced diet and/or to lose

weight. List specific food that will help you improve in areas where you may have deficiencies and food items to avoid or consume in moderation to help you achieve better nutrition. a. changes to make:b. food that will help:c. food to avoid:

Behavior Modification Progress Form

Read the tips for behaviour modification and adherence to a weight management program. On a weekly basis, go through the list of strategies and provide a Yes or No answer to each statement. If you are able to answer Yes to most questions, you have been successful in implementing positive weight management behaviors.

Strategy Date Date Date Date Date Date Date1. I have made a

commitment to change.

2. I set realistic goals. 3. I exercise regularly. 4. I have healthy eating

patterns. 5. I exercise control

over my appetite. 6. I am consuming less

fat in my diet. 7. I pay attention to the

number of calories in my food.


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Strategy Date Date Date Date Date Date Date8. I have eliminated

unnecessary food items from my diet.

9. I avoid automatic eating.

10. I stay busy. 11. I plan meals ahead

of time. 12. I eat slowly and at

the table only. 13. I do not serve more

food than I should eat.

14. I reward my accomplishments.

15. I think positive.

Critical Thinking

Do you consider yourself overweight? If so, how long have you had a weight problem? What attempts have you made to lose weight, and what has worked best for you?

The risk of being obese and overweight will bring a lot of health problems to many individuals. Read the health consequences accompanied by being obese. Manage your weight properly while you are still young and influence the people around you by setting good examples on how you can be fit and healthy always.

Health Consequences of Excessive Body Weight

Being overweight or obese increases the risk for: high blood pressure type 2 diabetes congestive heart failure obstructive sleep apnea and respiratory problems poor female reproductive health (menstrual

irregularities) psychological disorders (depression, eating

disorders, distorted body image, discrimination, and low self-esteem)

shortened life expectancy decreased quality of life gallbladder diseases stroke gout


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Eating disorders Eating disorders are illnesses that involve crucial disturbances in eating behaviors thought to stem from some environmental pressures. These disorders are characterized by an intense fear of becoming fat, which does not disappear even when the person is losing weight in extreme amounts. Take a look at the following eating disorders:

Anorexia nervosa an eating disorder characterized by self-imposed starvation to lose and maintain very low body weight due to a false/distorted perception of being fat

Bulimia nervosa an eating disorder characterized by a pattern of binge eating and purging in an attempt to lose weight and/or maintain low body weight

Binge-eating disorder an eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short time

Emotional eating the consumption of large quantities of food to suppress negative emotions

What do you think is the key to weight management? The combination of diet and exercise leads to greater weight loss. Exercise increases the rate of weight loss and is vital in maintaining the ideal weight. Not only will exercise maintain lean tissue, but those who exercise and remain physically active for 60 or more minutes per day are able to keep their weight off.

Now that you have learned that many factors that can affect ones lifestyle and weight management, you should be aware of the importance of engaging in regular fitness activities. Are you ready to perform the variety of fitness recreation activities in this module? Lets get started with the basics! What is your concept of active recreation? What activities should you engage in to enjoy, have fun, and maintain a fit and healthy body? Lets define first leisure, play and recreation before we go into the different active recreational fitness activities in the succeeding lessons.

Our nations young people are, in large measure, inactive, unfit, and increasingly overweight. Ultimately, this could have a devastating impact on our national health care budget. Young people like you can build healthier bodies and establish healthy lifestyles by including recreational activities in your daily routine.

Activity 5: WORD ASSOCIATION I. Objective: To understand the concept and importance of active recreation

II. Materials: pen meta strips

III. Procedure: 1. Form three (3) groups and assign a leader. 2. Group members will be given meta-strips where they will write a word or

phrase that can be associated with the term ACTIVE RECREATION. 3. Post the meta-strips on the board. 4. Summarize all the statements and come-up with a definition of ACTIVE

RECREATION.


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After discussing the concept of active recreation with your group, reflect on the benefits listed below. Share the benefits with your family members and motivate them to be active individuals just like you.

Definitions of Leisure, Play, and Recreation

Concept Definition

Leisure as time Leisure is time free from obligations, work, (paid and unpaid), and tasks required for existing (sleeping, eating)

Leisure as activity

Leisure is a set of activities that people engage in during free time activities that are not work-oriented or that do not involve life maintenance tasks such as housecleaning or sleeping.

Play Play is an imaginative, intrinsically motivated, non-serious, freely chosen, and actively engaging activity.

Recreation Recreation is an activity that people engage in during their free time, that people enjoy, and that people recognize as having socially redeeming values and generates a general sense of well-being.

Benefits of Recreational Activities: enhances personal growth helps to build self-esteem and confidence reduces tension and anxiety encourages spiritual renewal and personal growth increases mental relaxation generates a general sense of well being teaches positive conflict resolution skills provides alternatives to self-destructive behaviors

Having fun is not the ONLY reason to engage in recreational activities! Understanding the recreation benefits is an essential component in building your character and personality.

Are you ready to enjoy and be challenged with fitness and recreational activities in the succeeding lessons? Be prepared physically, mentally, socially and emotionally.

Part II: WHAT TO PROCESS

Welcome to the WHAT TO PROCESS part of your lesson! You will be performing active and fun recreational activities to enhance your fitness level and skills, and to enjoy the many benefits of engaging in regular physical activities. As you go on and overcome the challenges that you will face, you will learn that recreational activities are not just a fun and exciting part of your routine but it offers an opportunity

to improve your fitness and enhance your social skills. So, what are you waiting for, start having fun and be challenged with the activities in this lesson! Stay fit and active all the time!


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How much is enough in exercise or physical activity? Are you doing the right amount? Do you know if it is the right kind for you? Exercise or physical activity can be compared to a medical prescription. As you plan for your workout, you should know the correct dosage: how often you work out; how hard you work out; length of time you work out; and the type of activity or exercise you do. You will encounter all these in this lesson so you could be assured of an effective, safe, and active recreation and fitness program.

Let us start with these exercise principles.

The Good Dose of Exercise You should increase the dose or amount of physical activity or exercise to see

changes in your fitness level. This is the overload principle, which is guided by the FITT Principle that is composed of the following:

a. Frequency refers to how often you involve yourself in regular physical activity or exercise.

b. Intensity refers to how hard you should exercise or the level of difficulty of your physical activity.

c. Time refers to how long you should engage in a specific physical activity. d. Type refers to the kind of exercise or physical activity you should

engage in.

Now, that you are guided with the FITT principle in your fitness activities, lets get started!

Getting Ready for the Activity!

Wear appropriate attire such as rubber shoes, socks, t-shirts, shorts, and jogging pants.

Warm up first before performing the different fitness tests and physical activities. Follow the buddy system in performing the fitness activities. The buddy system

is a partnership between the person doing the test and the person administering the test.

Check the availability and accessibility of the equipment to be used for the fitness tests.

Make sure that the facility is safe for the administration of the test.

Lets Warm-up and Stretch the Body!

1. Perform the following warm-up and stretching exercises to prepare the body.

2. Use an upbeat music to be more motivated. e. Jog around the gym or field

for 5 minutes. f. Neck Rotation Exercises g. Isometric Neck Exercises h. Chin Tuck i. Upper Trapezius Stretch j. Lateral Arm Stretch

k. Tricep Stretch l. Calf-Muscle Stretch m. Hamstring Stretch n. Inner Thigh Stretch o. Buttocks Stretch p. Lower Back Stretch q. Pelvic Tilt


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Activity 1: LISTEN TO YOUR HEART!

Most of the physical activities and exercises involve the heart and the lungs. It is necessary to monitor how your heart is doing especially during a vigorous workout.

I. Objective: To determine your resting heart rate and your maximum heart rate

II. Materials: pen stopwatch calculator

III. Procedure:1. To get your resting heart rate

Purpose: To set the base or standard for evaluation purposesDirections: The best time to get it is when you wake up in the morning. Locate your radial, temporal, femoral (groin), or carotid artery with your index and middle finger. Take the rate within 15 seconds and multiply this by 4 to complete the 1 minute requirement. Record this.

2. To get your maximum heart rate (MHR)Purpose: To determine the highest rate your heart is capable of attainingDirections: Subtract your age from 220.Example: If you are 16 years old, your maximum heart rate is (220-16) = 204 bpm

3. To get your target heart rate zone Purpose: To determine your aerobic intensity according to a straight percentage of your maximum heart rate, usually within 60 to 90%Directions: Get the maximum heart rate. Multiply it by 60% (0.60) to get the lower limit. Multiply by 90% (0.90) to get the upper limit. Record your target heart rate zone.Example: If you are 16 years old, your MHR is 204 bpm. Determine the lower limit. (204 x 0.6) = 122.4 beat per minute Determine the upper limit. (204 x 0.9) = 183.6 beats per minute Thus your target heart rate for training is between 122.4 to 183.6 beats per minute.

Types Beats per Minute (bpm) Date1. Resting Heart Rate 2. Maximum Heart Rate (MHR) 3. Target Heart Rate Zone

What did you notice about your heart rates? Do you think it is necessary to learn how to estimate these types of heart rate? Why?


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Activity 2: PHYSICAL FITNESS ASSESSMENT

Do you have an idea of your present level of physical fitness? Evaluation of your current fitness level is important because it gives you important data on the areas to be improved or enhanced. This allows setting reasonable fitness goals and planning not only suitable but enjoyable physical activities as well.

I. Objective: To assess your performance in the different fitness tests

My Fitness Profile in Health and Skill-Related Physical FitnessPart AName: _______________________ Grade and Section ______ Date _________Age: _______ Height ______ Weight______ Resting Heart Rate ____________Maximum Heart Rate _____________________ Target Zone Heart Rate ______

Part B

Fitness Test

Pre-Test Score Interpretation

of Score Date

Post-Test Score Interpretation

of Score Date RemarksTrial 1

Trial2

Trial 1

Trial2

Curl-up *

Push-up *

Trunk Lift

50-Yard Dash *1-Foot Stand

*Trial 2 is not necessary with this test

II. Procedure:1. Fill in the information needed in Part A 2. Fill in the information needed in Part B by:

a. Reading the procedure for each of the selected tests presented in the fitness profile

b. Performing warm-up before taking the fitness testc. Performing cool-down exercises after the fitness testd. A trial is encourage for each category before proceeding to the test

proper. Record the best score. When done, write the date of test, interpretation of score (with teachers guidance) and remarks, if any, in the appropriate cells. Find out the interpretation of scores based on what is given in the lesson and the information given by your teacher.

A. Curl-up Test Purpose: To measure muscular endurance of the abdominal muscles. Equipment: exercise mat, a measuring strip that is 30 inches long and 4.5 inches wide. Procedure:

1. Lie flat on your back with your knees bent at 140 degrees angle. Feet flat on the floor and legs slightly apart. The arms should be straight, in line with


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your trunk, and palms resting on the mat. 2. Have one of your partners place the measuring strip under your knees on

the mat so that your fingertips rest on the edge of the measuring strip. 3. Start to curl up your torso using your abdominal muscles until your fingers

reach the other side of the measuring strip. Keep your heels in contact with the mat.

4. Do as many curl-ups as you can with a maximum of 75. You must have about 1 curl-up every 3 seconds.

5. Record your results.

Interpretation of Scores:

Age Number of Curl-ups

Boys Girls15 16-35 18-32

16+ 18-35 18-35Scores below the healthy zone are considered low. Source: Rainey and Murray (2007)

B. Push-ups Purpose: To measure the strength of the arms and the shoulder girdle Equipment: stopwatch Procedure:

1. Boys: Begin with the common push-up position. The body is supported by the hands and toes. Keep your upper body straight.

Girls: Begin with the push-up position with the weight placed on hands and knees. Push with the arms until these are fully extended.

2. Lower the body until the elbows are at a 90 angle. Perform as many as you can in one minute.

3. Count the number of repeated push-ups done correctly. Record the results.

(Source: FITNESS GRAM (c) Test kit (The Cooper Institute for Aerobics, December 1999)

o


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Age Number of Push-ups

Boys Girls15 16-35

7-1516+ 18-35

Scores below the healthy zone are considered low. Source: Rainey and Murray (2007)

C. Trunk Lift Purpose: To measure the upper back and trunk flexibility Equipment: exercise mat, ruler Procedure:

1. Begin by lying in prone position. Your legs should be straight and your hands are under your thighs.

2. Extend your arms forward with one hand placed on top of the other. 3. Lift your chin slowly (as high as possible) while your partner holds your

legs.Hold this position for about 3 seconds. 4. Another classmate will measure (using a ruler) the distance between your

chin and the floor. You may have 2 trials and record the best result.


Age Number of Trunk lifts

Boys Girls15

9 - 12 inches (healthy zone)16+

Scores below the healthy zone are considered low. Source: Rainey and Murray (2007)

D. 50-Yard DashPurpose: To evaluate speedEquipment: measuring tape and a flat surface 70 yards or longer Procedure:

1. Mark off a safe course 50 yards long. 2. Position the starter at the finish line with a stopwatch. The starter timer will

shout ready, get set and go.


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3. At the Go signal, sprint as fast as you can to the finish line. 4. Record your time.


Skill LevelSpeed Scores ( in seconds)

Boys GirlsGood to better 6.3 - 7 7-7.9Average 7.1 7.5 8-8.7Fair 7.6 8.5 8.8 -10.3Low 8.6+ 10.4+

Source: Rainey and Murray (2007)

E. One foot Stand Purpose: To evaluate balance by holding the position for a maximum of 60 seconds Equipment: stopwatch and a flat surface Procedure:

1. Test your balance by standing on one foot. Bend the other leg and place the other foot on the inside of the supporting leg.

2. Place your hands on waist. Raise the heel of the supporting foot off the floor at a given signal. Maintain balance as long as you can.

3. Stop this test if you lose your balance or if 60 seconds is over.

4. Record your score.

Interpretation of Scores

Skill LevelBalance Scores (in seconds)

Boys GirlsGood to better 37 or longer 23 or longer

Average 15-36 8-22Fair 5-14 3-7

Low 0-4 0-2

Source: Rainey and Murray (2007)


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Did your strong and weak components match your prior calculations? What problems did you encounter while conducting the test? Answer the following questions to find more about your experiences.

1. What do you feel about the results you got? 2. What are the steps to be taken in order to improve the results of your fitness

tests? 3. The fitness test result that I am proud of is/are_________________________

because ___________________________________________________________________________________________________________________.

Now that you have assessed your fitness level, you are now ready to engage in a variety of active recreational activities that will help you maintain a healthy lifestyle. Be ready with your workout attire. Enjoy and have fun with the succeeding fitness activities. Lets begin with fitness walking activity.

Fitness Walking

Walking is generally considered as a moderate physical activity, but it is effective in promoting metabolic fitness and overall health. To achieve cardiovascular fitness, walking must be done intensely enough to elevate the heart rate to target zone levels. Take a look at its health and fitness benefits:

20 Benefits of Walking 1. helps with weight management 2. accessible to everyone3. doesnt require special equipment 4. one of the easiest ways to get more active 5. reduces symptoms of depression and anxiety 6. a low impact exercise 7. lowers low-density lipoprotein (LDL) cholesterol (the bad cholesterol) 8. raises high-density lipoprotein (HDL) cholesterol (the good cholesterol)9. lowers blood pressure 10. reduces the risk of some cancers 11. helps reduce risk and/or aids with the management of type 2 diabetes 12. helps maintains strong bones 13. reduces the risk of heart attack 14. less likely to lead to injuries 15. reduces stress 16. reduces the risk of heart disease 17. you dont have to pay for it 18. builds aerobic fitness 19. helps maintain lean muscle tissue


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Frequently Asked Questions:

How does walking compare to running? Walking can provide you the same benefits as a running program. General health benefits are acquired from walking. For cardiovascular benefits, the key is walking fast enough to get your heart rate up.

What should I look for in walking shoes? low heels flexible sole lightweight and breathable fabric great fit

How can I prevent shin pain? Painful or aching shins are very common for new walkers. It can also be a problem when increasing speed or distance.

To avoid aching shins: increase speed and distance gradually wear good, flexible, walking shoes with a low heel perform ankle circles and toe points before and after your walks stretch your calves and shins well after your walk.

How many calories are burned when walking one mile? An average 100 calories per mile. It varies depending on the individual, speed,

terrain, etc.

What should I eat before doing a walking activity? Eat something high in carbohydrates, whole grain cereal, whole wheat bread, and

banana. Do not eat anything heavy, fatty, or that might upset your stomach (this will be different for each individual). Whatever you eat should be something you have previously tried so you know how you react to it. Be sure to drink water during and after the walk.

Now that you already know the many benefits of walking, start your walking program with your friends. The walking program below will help you increase your stamina and will strengthen your heart. Start your one month fitness walking routine now!

Activity 3: WALKING FOR FITNESS AND FUN

I. Objective:To develop interest in walking as a good form of exercise in developing cardio-respiratory endurance

II. Procedure: 1. Group yourselves into 5 and choose a leader. 2. Discuss the benefits of fitness walking and some tips to make your walking

routine fun and enjoying. 3. Perform the following stretching and warm-up exercise before starting your

walking program. a. Lower Back Stretch b. Hamstring Stretch


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c. Quadricep Stretch d. Shin Stretch e. Outer Thigh Stretch f. Inner Thigh Stretch g. Calf Stretch h. Knee Bends/Squat

i. Hip Circles j. Knee lifts k. Jog in place l. Jumping Jacks m. Breathing Exercises

Walking for Fun

Warm Up Target HR Zone Cool Down Total TimeWeek 1 Walk 5 min. Walk briskly 5 min. Walk 5 min. 15 min.Week 2 Walk 5 min. Walk briskly 7 min. Walk 5 min. 17 min.Week 3 Walk 5 min. Walk briskly 9 min. Walk 5 min. 19 min.Week 4 Walk 5 min. Walk briskly 11 min. Walk 5 min. 21 min.

Week 5 and on: Check your pulse periodically to see if you are exercising within your target heart rate. As you become more fit, try exercising within the upper range of your target heart rate. Gradually increase your brisk walking time to 20-30 minutes, 3-4 times a week. Remember that your goal is to get the benefits you are seeking and to enjoy your activity.

Tips to Enjoy your Walking Routine

Pass the talk test. If you cant talk while walking, you are exercising too hard. Slow down.

Walk before you run. Starting a running program might be painful, and pain is no fun. Become a walker first. Condition your body with a low-impact activity and later on you will be better prepared for higher-impact exercises such as running.

Wear bright clothing. Strive to be seen, not part of an accident scene. Warm-up before you walk and cool-down after. Change your route. Explore other walking trails or route in your vicinity. Listen while you walk. Listen to your favorite music while walking to be

motivated to finish. You can use an electronic device to play music. Walk with a friend. Invite a friend or a family member to join your fitness

walking. Meditation or prayer. Use your walking time to meditate or pray. Join a walking club. Plan attending a big walking event like Walk for a

Cause to add some excitement and variety to your walking. Crosstrain. Alternate walking days with biking, swimming, playing badminton

or other exercise to maintain a healthy heart.


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Running for Fitness

Warm Up Target HR Zone Cool Down Total Time

Week 1 Walk 5 min., then stretch Walk 5 min., run 1 min, walk 3 min, run 1 min.

Walk 3 min., then stretch 2 min 20 min.

Week 2 Walk 5 min., then stretchWalk 5 min., run 1 min, walk 5 min, run 1 min.






Week 5 and on: Check your pulse periodically to see if you are exercising within your target heart rate. As you become more fit, try exercising within the upper range of your target heart rate. Gradually increase your jogging/running time from 20-30 minutes (or more, up to 60 min.), three to four times a week.

Reflective Questions

1. What did you notice about your heart rate? Do you think it is necessary to check your heart rate after a walking or a running activity?

2. What are the benefits of walking and running activities to you? 3. What did you discover about your health after engaging in walking and running

activities?

You are successful in conditioning your heart by knowing the many benefits of walking and by actively participating in your group activity. Now, you are ready to build muscle strength with the activities you are about to engage in. Enjoy the many benefits of strength training that will surely help you with your daily activities in school, at home and in your community.

Lets Build Strength through Muscle Exercise

The benefits of strength training for young teenagers like you lead to increase muscle strength and endurance, power and muscle tone - all of which help to improve and maintain your functional physical capacity to perform your daily tasks easily. Strength is a basic health-related fitness component and is an important wellness component for optimal performance in your daily activities such as sitting, walking, running, lifting, doing school and house work, and enjoying recreational activities.


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As you prepare to design your own basic strength-training program, keep the following guidelines in mind:

Exercise Safety Guidelines

1. Select exercises that will involve all major muscle groups: chest, shoulders, back, legs, arms, hip, and trunk.

2. Select exercises that will strengthen the core. Use controlled movements and start with the light-to moderate resistance.

3. Never lift weights alone. Always have someone work out with you in case you need a spotter or help with an injury.

4. Warm-up properly before performing a light-to moderate intensity aerobic activity (5 to 7 minutes) and some gentle stretches for a few minutes.

5. Maintain proper body balance that involves good posture, a stable body position and correct posture in sitting, lying and other exercise positions.

6. Breathe naturally. Inhale during the eccentric phase (bringing the weight down) and exhale during the concentric phase (lifting or pushing the weight up).

7. At the end of each strength-training workout, stretch out for a few minutes to help your muscles return to their normal resting length and to minimize muscle soreness and risk of injury.


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Activity 4: LETS STRETCH AND BE FLEXIBLE

I. Objective: To stretch and condition the muscles to be used for the strength training workout

II. Materials: mats

III. Procedure: 1. Wear exercise clothing and perform stretching exercises.2. Perform all of the recommended flexibility exercises in this lesson.

Exercise 1: Neck Stretches Action: Slowly and gently tilt the head laterally. You may increase the degree of the stretch by gently pulling with one hand. You may also turn the head about 30 degrees to one side and stretch the neck by raising your head toward the ceiling. Do not extend your head backward, instead look straight forward.

Areas Stretched: Neck flexors and extensors; ligaments of the cervical spine.

Exercise 2: Arms Circles Action: Gently circle your arms all the way around. Conduct the exercise in both directions.

Areas Stretched: Shoulder muscles and ligaments.

Exercise 3: Side Stretch Action: Stand upright, feet separated to shoulder-width, and hands on your waist. Now bend the upper body to the right, with the left arm extends over the head, towards the right. Hold the final stretch for a few seconds. Repeat on the other side.

Areas Stretched: Muscle and ligaments in the pelvic region.

Exercise 4: Body Rotation Action: Place your arms slightly away from the body and rotate the trunk as far as possible, holding the final position for several seconds. Conduct the exercise for both the right and left sides of the body.

Areas Stretched: Hip, abdominal, chest back, neck and shoulder muscles, hip and spinal ligaments


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Exercise 5: Chest Stretch Action: Stand opposite your partner about an arms length apart, facing each other. Place your hands on your partners shoulders. Let your partner do the same. Bend down together at the waist without losing hold of each others shoulders until your upper body is a parallel to the floor. Hold the final position for a few seconds.

Areas Stretched: Chest (pectoral) muscles and shoulder ligaments.

Exercise 6: Shoulder Hyperextension Stretch Action: Have a partner grasp your arms from behind by the wrist and slowly push them upward. Hold the final position for a few seconds.

Areas Stretched: Deltoid and pectoral muscles; ligaments of the shoulder joint.

Exercise 7: Quad Stretch Action: Lie on your side and move one foot back by flexing the knee. Grasp the front of the lower leg and pull the ankle toward the gluteal region. Hold for several seconds. Repeat with the other leg.

Areas Stretched: Quadriceps muscle, Knee and ankle ligaments

Exercise 8: Heel Cord StretchAction: Stand against the wall or at the edge of a step and stretch the heel downward, alternating legs. Hold the stretched position for a few seconds.

Areas Stretched: Heel cord (Achilles tendon) Gastrocnemius and soleus muscles


1. Are these exercises beneficial to your fitness improvement? Will you use them as part of your regular exercise or physical activity plan? Why?

2. Do you think you can improve your level of flexibility? What should you do in order to increase your level of flexibility?


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Activity 5: THE NOVICE CHALLENGE: STRENGTH TRAINING WITHOUT WEIGHTS

I. Objective:To assess your muscular strength and observe the importance of proper execution of exercises for safety

II. Materials: exercise mats

III. Procedure: 1. Perform stretching and warm-up exercises before performing the series of

strength training exercises.2. Listen to the instruction of your teacher. 3. Observe the safe and proper execution of exercises to avoid injury. 4. Cool down after performing the exercises.

A. Flatten your Abs1. Twisting Crunches 2. Leg raises

B. Strengthen your Chest Muscles 1. Push-Up 2. Decline Push-Up

3. Knee Push-up


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C. Build your Lower Body Strength 1. Walking Lunge 2. Side Lunge

3. Tricep Dip 4. Squat

5. Prone Hold 6. Glute Lift


1. Are these exercises beneficial in improving your muscular strength? What other exercises or activities can you suggest in order to maintain your level of fitness?

2. Did monitoring your exercises help you keep track of your progress? Why? 3. My performance could have improved more if ________________________.


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Activity 6: STRENGTH TRAINING AND ITS MANY MYTHS

I. Objective: To know the truth about the different myths on strength training

II. Materials: pictures of people lifting weights and doing strength exercises pen and paper flash cards

III. Procedure: 1. Discuss and explain the myths associated with weight and strength training. 2. Read an article on steroids in a newspaper, magazine, or encyclopedia and

answer the following questions: a. Do you agree with the idea that the use of steroids gives the athlete an

advantage in performing well in their sports activities? b. What are the dangers in using steroids?

3. Read and understand the following myths about strength training.4. Do a simple research on the truth about the different myths. 5. Conduct a survey of adults in school or in the community to determine the

extent to which the myths are thought to be true. 6. Compile the results of the survey along with the recommendations on how

the myths can be corrected.

Myths and Fallacies about Weight and Strength TrainingMyth 1: Females who lift weights will develop big, bulky, muscles like those of

males. Myth 2: Muscle can turn to fat if a person stops lifting weights. Myth 3: Strength training reduces flexibility.Myth 4: Strength and weight training will make you slower and less coordinated. Myth 5: Elderly people should avoid strength training. Myth 6: Weight training is a good way to improve cardiovascular fitness. Myth 7: Strength training is harmful to the growth and development of adolescents. Myth 8: Female muscles will not develop strength. Myth 9: Strength training has few benefits for women and will only detract from

their personal appearance. Myth 10: Strength training slows down the aging process of men more than women.


1. What truth did you discover about the myths on weight and strength training? 2. Will you still continue engaging in strength or weight training programs even

when you grow old. Why?3. I now realize that strength training is _______________________________.


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Activity 7: THE MULTI CHALLENGE: EXPERIENCE THE WONDER OF YOGA EXERCISES

The Many Benefits of Yoga Exercise1. It increases respiratory efficiency.2. It improves posture and balance.3. It increases ones endurance and energy.4. It improves ones memory, concentration, mood and self-

actualization.5. It decreases anxiety and depression.6. It is relaxing. It has slow dynamic and static movements.7. It has a low risk of injuring the muscles and the ligaments.8. It increases ones flexibility and is good for muscle toning.9. It is the best way to build core strength.10. It tests mental endurance and physical stamina.11. It is a good form of meditation.

In this activity, you will be given opportunities to learn basic movements and positions in Yoga. Mastering the poses will help you strengthen and stretch your muscles, improve your posture, and prevent workout injuries. So, what are you waiting for? Prepare yourself for fitness challenges on and off the yoga mat and be FLEXIBLE! After mastering the basics, you can already create your own combinations.

I. Objective: To perform the different basic yoga poses properly to avoid muscle injuries

II. Materials: CD/VCD/DVD player speaker yoga music/instrumental music pen notebook illustrations showing the basic movements and Yoga poses

III. Procedure: 1. Discuss the benefits of yoga exercises to ones health. 2. Listen to the step-by-step instruction of the teacher on how to perform the

movements correctly and to avoid muscle injury. 3. Perform the following warm-up and stretching exercises before performing

the yoga poses. a. neck stretches b. upper back and side stretches c. lower back stretched. inner thigh stretch e. hamstring stretch f. groin stretch g. calf stretch


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Lets get started! Study and perform the eight foundation postures presented in this lesson.

1. Downward Facing Dog Position Stand with your feet hip distance apart on a yoga

mat with your arms at your sides Keep your back straight, hinge forward at the

waist and plant your palms flat on the floor, fingers pointing forward and spread apart. If necessary, bend your knees.

Press your chest toward your knees, keep your eyes focused on your toes and press your heels toward the floor.

2. Mountain Pose Stand on the yoga mat with your feet together. Gently rock back and forth on the balls of your feet

and your heels to spread your weight evenly across the base of your feet.

Bend your knees slightly and then straighten them again to help loosen your joints.

Curl your pelvic bone up slightly so that your tailbone continues the straight line of your spine. Your goal is to align your hips so that youre not putting any extra pressure on your back or your knees.

Extend your spine upward by lifting the chest away from the stomach. Lengthen the back of your neck and press down into the floor with your feet and rest in this neutral position.

Raise your arms to the ceiling and gaze forward.

3. Warrior Pose I Step your left foot toward the back of your mat to

come into warrior pose Bring the left heel to the floor and turn the left toes

out to about a 45-degree angle. Begin to bend the right knee over the right ankle.

Inhale while bringing your arms up over your head. The arm position can vary according to the mobility in your shoulders.

The classic position is with the palms touching overhead. However, you may choose to keep the palms separated at shoulders distance apart or even bend at the elbows and open your arms like a cactus.


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4. Warrior Pose II Step or lightly jump with your feet 3-1/2 to 4 feet

apart. Turn your left foot out by 90 degrees, the heel should be opposite your right arch. Raise your arms out to the sides, parallel to the floor, shoulders down palms facing the ground.

Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor.

Stretch the arms with the shoulder blades parallel to the floor. Keep the sides of the torso and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look over yourfingers.

Maintain the position for 30 seconds to 1 minute. Inhale as you come up. Repeat using the right foot.

5. Extended Side Angle From the downward facing dog position, bring your

right foot to the front of your mat, placing it on the inside side of your right hand.

Anchor your left heel down to the floor. Angle your heel toward the center of your mat.

Bend your right knee so that your calf and thigh form a right angle with your thigh parallel to the floor.

Bring your gaze up towards your right hand. To keep the body in balance, repeat with your left foot.

6. Triangle Pose Stand 3-1/2 to 4 feet apart. Hips are facing to the

front. Stretch your body upward, then bending downward from the waist to the front of your hips.

Turn your right leg, including your thigh, knee and foot out by 90 degrees and left foot by 15 degreews

Raise your arms to shoulder level with your palms facing down towards the floor.

Place your right hand on your right shin, as far down as you can reach comfortably.

Raise your left arm towards the ceiling, with your palm facing forward. Gaze at your outstretched hand.

As you inhale, come up, bring your arms down to your sides and straighten your feet. Repeat on the other side.


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7. Cat-Cow Stretch Begin with your hands and knees on the floor, palms

facing downward, with shoulders directly over the wrists, and hips directly over the knees.

Curl your toes under to stretch your foot arches. Inhale and slowly arch your back (Cow), lifting the chest up and away from the abdomen and extending your tailbone toward the ceiling.

Release your feet to neutral so the tops are resting on the floor. On the exhale, round the lower back (Cat), gently contracting the abdomen. Repeat six times and increase your range of motion with each repetition.

8. Staff Pose Sit with your legs straight out in front of you on the

floor. The feet are hips-width apart. Activate the leg muscles by pressing out through

the ball of the foot with the inner and outer heel. Drop the shoulder blades down the back.

Inhale and lengthen the spine all the way up the crown of the head.

Tuck your chin in slightly. Stretch the abdominal muscles away from the lift of the chest. Bring the gaze directly in front of you and breath normally.


1. How well did you perform the different yoga poses? Did you feel the strengthening of your muscles?

2. Will you recommend yoga to your family and friends as a good form of slow dynamic and static exercise? Why?

3. What benefits can you gain as you engage yourself in doing basic yoga movements?

You have tried a variety of fitness activities already in this lesson. Do you want more fun and exciting active recreation and fitness activities? Ready to groove and sweat, burn those fats and calories and be cool doing the hip-hop aerobics? Show your style and feel the energy grooving with your favorite hip-hop moves.


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Activity 8: THE EXTRA CHALLENGE DO THE HIP-HOP CARDIO WORKOUT

Hip hop aerobics get your heart pumping and your body moving. Do some street style dancing while you kick up your cardio with popping and locking, breaking, top rockin, jerking, freezing, spinning, and sliding.

Benefits of Hip-Hop Aerobics calorie and fat burning workout improve coordination, flexibility, and agility increase aerobic fitness improve stamina and endurance encourage confidence develop social skills and values promotes a positive mindset improve mental functioning

Are you ready to show your dance style? Lets start groovin!

I. Objective: To perform simple hip-hop aerobic routine to improve cardio-vascular endurance

II. Materials: CD player hip-hop music videos of hip-hop aerobics routine

III. Procedure: 1. Discuss the benefits of hip-hop aerobics. 2. Enumerate different dance genre that can be considered hip-hop in style. 3. Watch a video in class on a hip-hop aerobics routine (e.g., MTV Hip-Hop

Grind Workout Video).4. Perform warm-up exercises before engaging in hip-hop aerobics. 5. Perform simple hip-hop steps from the video for fun and fitness.


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Lets Get Started: Perform the following warm-up exercises using an upbeat music (e.g. On the

Floor, Where Have you Been, Timber, Treasure, or Blurred Lines)1. head encircling 2. shoulder isolation 3. shoulder rolls 4. side arm stretch (upward and sideward) 5. hip isolation 6. squats 7. side steps 8. slide steps 9. hop steps 10. jumping jacks 11. breathing exercises

Are you ready to groove with the beat? Show your hip style now! Perform the following basic hip-hop dance steps with the help of your teacher. Interpret the step-by-step instruction given below and enjoy the hip-hop moves with an upbeat music.

1. Glide Step Starting with the right foot, slide to the right, then slide to the left with

left foot. Make it single-single-double slide step. Extend arms sideward left when sliding to the right then reverse direction

2. Box Step Cross right foot over left foot, cross left foot over right (cts. 1,2). Pull

right foot back then pull left foot back (cts. 3 & 4) Stomp right foot then punch right arm downward then reverse side (cts.

5,6) Round arms from chest (cts. 7, 8).

3. Pump Step Starting with right foot, step side then close left foot to right foot with

arms pumping at chest level (cts. 1,2,3,4).

4. Pull Down Starting with the right foot, slide to the right and push down right arm

and pull left leg up (cts. 1,2). Repeat starting with the left foot. (cts. 3 & 4)

5. The Turn Step Starting with the right foot, do a 3-step turn to the right and snap both

fingers down (cts. 1,2,3,4) Repeat starting with the left foot. (cts. 5,6,7,8)

6. Jumping Jack Changes Jump out, extend both arms sideward, jump in, extend both arms

upward (repeat 2x) (cts. 1,2,3,4) Cross right foot over left (ball change), repeat with left foot (cts. 5,6,7,8).


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