good

Morning!
Sir. Jeffrey M. Baking
Review!!!
energizer!
Let’s Start!!!
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active recreation
fitness
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 Active
Recreation
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 active recreation
Active recreation refers to physical activities that are
engaging and enjoyable, promoting fitness and well-being
while allowing participants to socialize and have fun

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 Recreational activities
SEDENTARY ACTIVE

Examples: Examples:
knitting, chess, playing walking, skiing,
musical instruments, or dancing, bowling,
social networking in hiking, rock, climbing,
person or on the boating, bicycling,
computer weightlifting.

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fitness
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 fitness
Fitness refers to the overall state of being physically
healthy and capable of performing daily activities with
vigor.

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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.
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weight loss
strategies
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 ✓ Make a commitment to change.

You must accept that you have a problem

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 ✓ Incorporate exercise into the
program.
Choosing enjoyable activities, places, time,
equipment, and friends to work out with will
help you get motivated.

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 ✓ Avoid automatic eating.
Many people associate certain daily
activities with eating, for example cooking,
watching television, or reading

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 ✓ stay busy
People tend to eat more when they sit
around and do nothing.

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 ✓ Try "junior size" instead of
"super size"
People who are served larger portions
eat more whether they are hungry or
not.

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 ✓ Eat slowly and at the table
only.
Eating at the table encourages people to
take time out to eat and deters snacking
between meals.

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

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 ✓ do not serve more food than
you should eat.
Measure food in portions and keep serving
dishes aay from the table

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 ✓Think positive.
Avoid negative thoughts about how
difficult changing past behaviours might
be.

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warm up
exercise
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Why it is important to do warm up
exercise before playing sports or
doing physical activities?

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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.
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B.shoulder rolls
Stand in upright
position. Roll shoulders
in circular motion
forward to backward.

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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.
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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.harmstring 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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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.
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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.

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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.
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 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.

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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.
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other warm up
exercises
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A.HIP circles b.alternate cross
kicks ront

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c.march on d.march feet
the spot apart

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e.knee lifts f.alternate toe
touches side

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g.waist turn h.jog in place

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i.jumping jacks j.breathing exercises

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k.alternate reach up l.lower back stretch

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m.shin strecth

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thank you!