UNIT II

PHYSICAL
EDUCATION
WEIGHT LOSS STRATEGIES
MAKE A COMMITMENT TO CHANGE
INCORPORATE EXERCISE IN THE PROGRAM
AVOID AUTOMATIC EATING
STAY BUSY
TRY JUNIOR SIZE INSTEAD OF SUPER SIZE
EAT SLOWLY AND IN THE TABLE ONLY
CUT UNNECESSARY ITEMS FROM YOUR DIET
DO NOT SERVE MORE FOOD THAN YOU
SHOULD EAT
THINK POSITIVE
 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
 Eating disorders
Eating disorders are illnesses that
involve crucial disturbance in eating
behaviors thought to stem from
some environmental pressures.
FOLLOWING EATING
DISORDERS
Anorexia nervosa
Bulimia nervosa
Binge- eating disorder
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.
 The good dose of exercise
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 level of difficulty of
your physical activity.
c) TIME refers to how long you should
engage in a specipic physical activity.
d) TYPE refers to the kind of exercise or
physical activity you should engage in.
 Fitness Walking
20 Benefits of Walking
1) Helps with weight management
2) Accessible to everyone
3) 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) Help 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 diseases
17) You dont have to pay for it
18) Builds aerobic fitness
19) Helps maintain lean muscle tissue
1. Helps with weight management
2. Accessible to everyone
3. Doesn’t required any equipment
4. One of the easiest to get more active
5. Reduces symptoms of depression and anxiety
6. A low impact exercise
[Link] 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. Help 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 diseases
17. You don’t have to pay for it
18. Builds aerobic fitness
19. Helps maintain lean muscle tissue
Frequently asked question:
How does walking compare to
running?
Walking can provide you the
same benefits as a running
program. 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
What should you choose when you are
engaged in fitness walking?
TIPS TO ENJOY WALKING ROUTINE
1. PASS THE TALK TEST
2. WALK BEFORE YOU RUN
3. WEAR BRIGHT CLOTHING
4. WARM UP BEFORE YOU WALK AND
COOL DOWN AFTER
5. CHANGE YOUR ROUTE
6. LISTEN WHILE YOU WALK
7. WALK WITH A FRIEND
8. MEDITATION OR PRAYER
9. JOIN A WALKING CLUB
10. CROSSTRAIN
 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 [Link] sure to drink
water during and after the walk.
Tips to enjoy your walkig routine
Pass the talk test. If you cant talk
while walking, you are exercising too
hard. Slow down
Walk before you run. 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
Listen while you walk
Walk with friend
Meditation or prayer
Join a walking club
Crosstrain . Alternate walking days with
biking, swimming,playing badminton or
other exercise to maintain a healthy heart
 Myths and Fallacies
about Weight Training
Myth 1:
Female who lift weights will
develop big, bulky, muscles like
those of males
Myth 2:
Muscle can turn to fat if a
person stops lifting.
Myth 3:
Strength training reduce
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
improved your 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.
 Yoga
-Yoga help us strengthen
and stretch our muscles
and improve our postures.
Benefits of Yoga
1. It increases respiratory Efficiency
2. It improves posture and balance
3. It increase one’s endurance and energy
4. It improves one’s memory and
concentration
5. It decrease anxiety and deppression
6. It is relaxing
[Link] risk of injuring the muscles
[Link] increase one’s flexibility
9. It is the best way to build core strength
10. It test mental endurance and physical
stamina
[Link] is a good form of meditation
EIGTH FOUNDATION
POSTURES IN YOGA
1. DOWNWARD FACING DOG POSITION
2. MOUNTAIN POSE
3. WARRIOR POSE I
4. WARRIOR POSE II
5. EXTENDED SIDE ANGLE
6. TRIANGLE POSE
7. CAT – COW STRETCH
[Link] POSE
Hip hop or hip-hop is a Black sub-
cultural movement that formed during
the early 1970s among
African American youths residing in
the South Bronx in New York [Link] is
characterized by four distinct
elements, all of which represent the
different manifestations of the
culture: rap music (oral),
turntablism or "DJing" (aural), b-
boying (physical) and graffiti art
(visual).
Benefits of Hip Hop Aerobics
Calorie and fat burning workout
Improves flexibility, coordination and agility
Increase aerobics fitness
Improved stamina and endurance
Encourage confidence
Develop social Skills and values
Having a positive mind
Improve mental functioning
Basic Hip Hop Ste
ps
1. Glide Step
2. Box Step
3. Pump Step
4. Pull Down
5. The Turn Step
6. Jumping Jack Change
7. Hip – Hop Wave
8. Cool Walk
9. Shoe Tap
HEALTH BENEFITS OF
DANCING
DANCING
As a recreational activity can be a
way to stay fit for people of all ages,
shapes, and sizes.
It has a wide range of physical and
mental benefits.
BENEFITS OF DANCING
Improved condition of your
heart and lungs
Increased muscular strength,
endurance, and motor fitness
Increased aerobic
fitness
Improved muscle tone and strength
Weight Management
Stronger bones and reduced risk of osteoporosis
Better coordination, agility,
and flexibility
Improved balance and spatial awareness
Increased physical confidence
Improved mental function
Improved general and
psychological well-being
Greater self-confidence and self-
esteem
Better social skills