PHYSICAL EDUCATION 1 -LESSON #1
GRADE 11- LENIN
EXERCISE FOR FITNESS IMPORTANCE OF AN ACTIVE LIFESTYLE
PHYSICAL EDUCATION AND HEALTH
Improves bone, joint and muscle strength
HEALTH OPTIMIZING PE 1 Unit 1-Exercise Prescription Develops motor control and coordination
CHAPTER 1 Helps maintain a healthy body composition
Physical activity and Exercise Improves psychological functioning
Importance of an Active Lifestyle Increases the efficiency of the heart and lungs
Barriers to an Active Lifestyle Increases muscle strength and endurance
Reduces the risk of cardio vascular diseases
CHAPTER 2 Delays the aging process
Exercise Program Design Promotes healthy cholesterol level
Principles of Exercise Training Helps regulate blood pressure
FITT Principle Decreases risk of type 2 diabetes
Parts of an Exercise Program Reduces the risk of breast and colon cancer
Improves control over anxiety and depression
Chapter 3 – Types of Fitness Activities Builds self –esteem and social interaction
Aerobic Training
Resistance Training TYPES OF EXERCISES
Flexibility Training Aerobic Exercise – involve large muscle groups that
perform rhythmic and continuous for a prolonged
UNIT II Healthy Lifestyle Chapter 4 period of time. ( running, dancing, swimming, biking)
Smoking Poor Resistance Exercise – require the muscles to contract
Dietary Habits against an external load. ( dumb bell, weights)
Sedentary Lifestyle Stretching – increase the elasticity of muscles and
tendons.
Chapter 5- Fuel for Performance
Proper Nutrition for Exercise REFERENCE:
Eating Habits and Weight Control Callo-Fernando, Lualhati, Dajime Fermin Peter(2016 1ˢᵗ
Fad Diets and Supplements ed.) Physical Education and Health vol.1, Rex Book Store,
Manila, Ph., www.rexpublishing.com.ph.
Chapter 6 - Stress
Causes and Effects of Stress
Appropriate Stress Management Strategies
Counterproductive Coping Strategies
PROGRAMS BEING IMPLEMENTED TO
ENCOURAGE PHYSICAL ACTIVITY
Dep Ed’s “ Fitness for Life” through Physical Education
DOH’s “Hataw, E-di Exercise , Go 4 Health”
- It’s aim is to decrease the prevalence of sedentary lifestyle
because study shows that physical inactivity is a significant
risk factor for several non communicable disease.
RECOMMENDED LEVEL OF PHYSICAL ACTIVITY
TO MAINTAIN GOOD HEALTH
Teenagers should engage in physical activity for at least
60 minutes everyday.
In 2008, The FNRI reported that 86% of Filipino high
school students fail to achieve the recommended physical
activity level.
Physical Activity – involves any bodily movement
caused by muscular contractions that result in the
expenditure of energy.
Exercise – is a planned program of physical activities
usually designed to improve physical fitness. Physical
Fitness – is a condition that allows the body to
effectively cope with the demands of daily activities.
HEALTH RELATED COMPONENTS OF PHYSICAL
FITNESS
Aerobic Capacity – is the ability of the heart , lungs and
blood vessels to supply oxygen and nutrients to the
working muscles. ( Running)
Muscular Strength – is the ability of the muscle to
generate the greatest force. (Weights training) Muscular
Endurance – is the ability of the muscle to resist fatigue.
(Sit up, push – up)
Flexibility – is the ability to move a joint over its entire
range of motion. ( sit and reach, trunk forward flexion)
Body Composition – it refers to the total make-up of the
body using the concept of two component model: the
lean body mass and the body fat.
PHYSICAL EDUCATION 1 -LESSON #2
GRADE 11- LENIN
PHYSICAL ACTIVITY AND EXERCISE BENEFITS OF BRISK WALKING
PHYSICAL EDUCATION AND HEALTH It does not require gym membership or personal trainer.
A refreshing alternative to complicated aerobic routines.
PHYSICAL ACTIVITIES Free, enjoyable and part of everyday life.
Any bodily activity that enhances or maintains physical Overweight people who walk briskly for 20 to 30
fitness, health and wellness. minutes a day lost weight even if they didn’t change their
Any bodily movement produced by skeletal muscles that lifestyle habits.
requires energy expenditure. Help prevent Osteoporosis.
Makes you feel good about yourself.
PHYSICAL FITNESS
A state of good health and well – being of an individual. WALKING WORK OUT PLANS
A set of abilities that one possesses in order to perform Beginners
physical activities. Monday to Saturday – walk 10 minutes at a moderate
THREE TYPES OF PHYSICAL ACTIVITIES pace.
Sunday – walk slowly for 20 minutes
Aerobic – activities that make your heart beat faster
than usual. Regular aerobic activity strengthen your Intermediate
heart and lungs. Monday to Friday – walk 25 minutes moderate
MVPA (Moderate to Vigorous Physical Activity)- the Saturday – 50 minutes at a fast pace
most effective for burning calories and losing weight.
Examples : 10 TIPS FOR BEGINNING RUNNING
a. Walking Get Fitted
b. Running Choose a good pair of running shoes
c. Swimming Get Technical
d. Dancing Invest in some technical fabric running shorts, tops,
e. Cycling and socks
f. Team Sports Get a Group
Motivation, inspiration, and commitment increase
MUSCLE STRENGTHENING dramatically when you are a part of a running club
Improves strength, power and endurance of muscles. or at least a running buddy.
a. Push up Get a Plan
b. Pull up Begin with a run/walk method ex: 1 minute run, 5
c. Sit up minute walk
d. Lifting weights goal : 30 minutes run and no walking
BONE STRENGTHENING Get Acclimated
Help your bones grow and keep them strong. When With a new exercise, the body’s fitness level
your feet or your arms support your body’s weight , and actually dip a little.
your muscles push against your bones. It takes the body 4 to 6 weeks to acclimatize .
Examples: Take it slow continue with the exercise.
a. Jumping Get Fueled
b. Skipping Eat about 200 to 400 calories of mostly complex
c. Hopping carbs and a little protein about 1.5 hours prior to
POPULAR AEROBIC EXERCISES your run.
Get Hydrated
Running Be sure to drink about 20 oz. of water about two
Brisk walking hours prior to running.
Jogging Get Warmed Up
A 5 minute walk is a good warm up activity
The most popular form of aerobic exercise because they Traditional stretches should be done after running.
usually require little or no equipment at all other than Listen to your Body
running shoes.
If you’re feeling something other than regular
BENEFITS OF RUNNING/JOGGING work-out related muscle soreness, DON’T
Jogging promotes strong bones RUN.
Effective way to lose weight If you find it difficult to speak, hear, and felt
Decreased Laziness dizzy, while running, slow down and take some
Reduce Anxiety and Stress rest.
Improved heart efficiency Get Rest
Stronger immune system When you run or do any exercise, you actually
Improved over all mood.(releases Endorphins-happy create little micro tears in the muscle tissue.
hormone after the activity) Your body then rushes in to rebuild and repair
Prevent bone and muscle loss. the tears. This is the normal muscle building
Promotes longer life. process that makes you stronger. Rest allows
HOW TO RUN PROPERLY your body to build and recover.
It’s a good idea to have at least one day of rest
Establish a base level of Fitness in between runs.
Get a good pair of running shoes
Warm up Keep a relaxed stance REFERENCE:
Breathe steadily and deeply
Look ahead Callo-Fernando, Lualhati, Dajime Fermin Peter(2016 1ˢᵗ
Know how to move your arms ed.) Physical Education and Health vol.1, Rex Book Store,
Keep your hips forward Manila, Ph., www.rexpublishing.com.ph.
Increase your cadence
Control how you land on your feet
Cool down and stretch
