PHYSICAL EDUCATION_QUARTER 2: FITNESS

 Fitness is a universal concern. Whatever endeavors you are in, whatever activities you do, your fitness should always be taken into
account if you are to perform them effectively and efficiently. Fitness is not just for athletes, sportsmen, PE teachers and fitness instructors.
It’s also a concern of 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, which is fitness.

The Warming Effect: An effective warm-up should:

1. Increase blood flow to the muscles
2. Increase muscle elasticity
3. Gently raise the heart rate
4. Increase mental alertness
5. Increase the core body temperature
The Good Dose in 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, composed of the following:
1. Frequency refers to how often you involve yourself in regular physical activity or exercise.
2. Intensity refers to how hard you should exercise or the difficulty of your physical activity.
3. Time refers to how long you should engage in a specific physical activity.
4. Type refers to the kind of exercise or physical activity you should engage in.
Healthy Lifestyle Guidelines
 Accumulate 20-30 minutes of moderately intense physical activity on most days of the week.
 Eat a healthy breakfast every day.
 Manage stress effectively.
 Get 7 to 8 hours of sleep per night.
 Perform simple flexibility exercises involving all joints of the body.
 Eat a healthy diet that is rich in whole-wheat grains, fruits, and vegetables and is low in saturated and trans fats.
 Do not use tobacco in any form and avoid second hand smoke.
 Maintain your recommended body weight through adequate nutrition and exercise.
 Have at least one close friend or relative in whom you can confide in and to whom you can express your feelings openly.
 Be aware of your surroundings and take personal safety measures at all times.
REAL LIFE STORIES: YANI’S EXPERIENCE
A couple of times over the last few years, I tried to diet. It would usually start during New Year’s 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 lower fat food. At times when I
would weigh myself, even if I thought I had really followed my routine well, the scale still wouldn’t 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 didn’t 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 I’m 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 Facebook, playing video games, or watching
TV. But when I tried-out for my school’s 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 jogging 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 what’s 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
 Proper nutrition involves understanding what nutrients are available in foods and how your body uses them. Proper nutrition is closely
associated with good health and freedom from disease.
Overweight Versus Obesity
Overweight and obesity are not the same thing. Many overweight people (who weigh about 10 to 20 pounds over the recommended
weight) are not obese. People with excessive body fat who have type 2 diabetes and other cardiovascular risk factors (elevated blood lipids, high
blood pressure, physical inactivity, and poor eating habits) benefit from losing weight.
People who have a few extra pounds of weight but are otherwise healthy and physically active, exercise regularly, and eat a healthy diet,
may not be at higher risk for early death. Such is not the case, however with obese individuals. Research indicates that individuals who are 30 or
more pounds overweight during middle age lose about 7 years of life, whereas being 10 to 20 pounds overweight decreases the lifespan by about 3
years.
Severe obesity (BMI greater than 45) at a young age nonetheless, may cut up to 20 years off one’s life. Individuals at recommended body
weight are able to participate in a wide variety of moderate to vigorous activities without functional limitations. These people have the freedom to
enjoy most of life’s recreational activities to the fullest of their potentials.
Excessive body weight does not afford an individual the fitness level to enjoy many lifetime fitness activities such as basketball, soccer,
mountain climbing, hiking or surfing. Maintaining high fitness and the recommended body weight gives a person a degree of independence
throughout life that most people in the developed nations no longer enjoy.
Health Consequences of Excessive Body Weight: Being overweight or obese increases the risk for:
a. high blood pressure g. shortened life expectancy
b. type 2 diabetes h. decreased quality of life
c. congestive heart failure i. gallbladder diseases
d. obstructive sleep apnea and respiratory problems j. stroke
e. poor female reproductive health (menstrual irregularities) k. gout
f. psychological disorders (depression, eating disorders, distorted body image, discrimination, and low self-esteem}
Eating disorders:
1. 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:
2. 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.
3. 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.
4. Binge-eating disorder – an eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short
time.
5. Emotional eating – the consumption of large quantities of food to suppress negative emotions.
6. Leisure as time - Leisure is time free from obligations, work, (paid and unpaid), and tasks required for existing (sleeping, eating)
7. 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.
8. Play - is an imaginative, intrinsically motivated, non-serious, freely chosen, and actively engaging activity.
9. 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:
A. enhances personal growth E. increases mental relaxation
B. helps to build self-esteem and confidence F. generates a general sense of well being
C. reduces tension and anxiety G. teaches positive conflict resolution skills
D. encourages spiritual renewal and personal growth H. provides alternatives to self-destructive behaviors
Benefits of Yoga Exercise:
A. It increases respiratory efficiency. H. It has a low risk of injuring the muscles and the ligaments.
B. It improves posture and balance. I. It increases one’s flexibility and is good for muscle toning.
C. It increases one’s endurance and energy. J. It is the best way to build core strength.
D. It tests mental endurance and physical stamina
E. It decreases anxiety and depression.
F. It improves one’s memory, concentration, mood and self- actualization
G. It is relaxing. It has slow dynamic and static movements. It is a good form of meditation
EIGHT FOUNDATION POSTURES OF YOGA:
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 you’re 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.
As you inhale, bring 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, but you may choose to keep the palms separated at a shoulder-distance apart or even bent
at the elbows and opened like a cactus
4. Warrior Pose II
Step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades
wide, palms down.
Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor
Stretch the arms away from the space between the shoulder blades, parallel to the floor. Keep the sides of the torso equally long and the shoulders
directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers
Stay for 30 seconds to 1 minute. Inhale to come up. Repeat using the right leg and repeat for the same length of time.
5. Extended Side Angle
From downward facing dog, bring your right foot to the front of your mat, placing it on the inside side of your right hand.
Drop 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 forward.
6. Triangle Pose
Step your feet wide apart. Hips are facing to the front and lengthen your body, opening up the front of your hips.
Turn your right leg, including your thigh, knee and foot, out by 90 degrees.
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.
Inhale and allow your body to come to standing
7. Cat-Cow Stretch
Begin on your hands and knees. Shoulders should be 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 belly 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 belly. Repeat six
times and increase your range of motion with each repetition.
8. Staff Pose
Sit with the 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 and the, inner and outer heel. Drop the shoulder blades down the back.
Inhale and lengthen the spine all the way out the crown of the head.
Tuck the 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.
Hip hop dance is a range of street dance styles primarily performed to hip hop music or that have evolved as part of hip-hop culture. It is influenced
by a wide range of styles that were created in the 1970s and made popular by dance crews in the United States. The television show Soul Train and
the 1980s films Breakin', Beat Street, and Wild Style showcased these crews and dance styles in their early stages; therefore, giving hip-hop dance
mainstream exposure.
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
Having a positive mind
Improve mental functioning
Basic Hip-Hop Steps
Glide Step
Starting with the R foot, slide to the right then slide to the left starting with left foot.
Make it single-single-double slide step.
Extend arms sideward left when sliding to the R then reverse direction
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).
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).
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)
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)
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)
Hip-hop Wave
Wave right arm upper up moving to the right (cts. 1,2), repeat moving to the left (cts. 3,4) Repeat 2x
Cool Walk
Starting with the right foot, walk forward with knees slightly bouncing, swing left arm forward (as if your walking); repeat with left swinging right arm
foot (cts. 1,2,3,4) Repeat 4X
Shoe Tap
Start with a simple toe tap with the right foot moving forward closing left to right, then moving backward (cts. 1,2,3,4). Repeat starting with the left
foot (cts. 5,6,7,8)
Hip Roll
Bend both knees and push hips to the right then cross step left (ball change) (cts. 1,2,3,4). Repeat moving to the left (cts. 5,6,7,8)