PHYSICAL EDUCATION

Physical activity

- defined as any bodily movement produced by the skeletal muscles that requires energy
expenditure, including activities while working, playing, carrying out household chores,
traveling and engaging in recreational activities.
- Both moderate and strong physical activities bring health benefits.
- for cardiorespiratory health, they should be performed within at least 10-minute duration;
- for children and adolescents, 60 minutes of moderate to extreme intensity activity per day.

Benefits of Physical Activity

o reduces the risk of heart attack
o manages weight better
o lowers blood cholesterol level
o lowers the risk of type 2 diabetes and some cancers
o lowers blood pressure
o strengthens the bones, muscles, and joints and lowers the risk of osteoporosis
o lowers the risk of falls
o recuperates better from period of hospitalization or bed rest
o feels better-more energy, better mood, more relaxed, and better sleep
Risks of Physical Inactivity
Physical inactivity - is the fourth risk factor of mortality and causes 6% of all deaths.

Types of Physical Activities

1. Aerobic activity - makes your breathing and heartbeat faster,which results in increased heart and
lung fitness.

a) brisk walking
b) dancing
c) cycling
d) jogging
e) swimming
f) playing basketball

2. Muscle-strengthening activity - increases bone strength and muscular fitness.

a) push-ups
b) pull-ups
c) sit-ups
d) squats
e) working with resistance band
f) weight training

REMINDER; if you have not been active and have a medical condition such as heart disease,
hypertension, diabetes, or asthma, do consult your doctor on the type and amount of physical activity
suitable for you.

When consult a doctor for physical exercise:

 You are aged over 45 years.

 Physical activity causes pain in your chest.
 You often faint or have spells of severe dizziness.
 Moderate physical activity makes you very breathless.
 You are at a higher risk of heart disease.
 You think you might have a heart disease or you have heart problems.
  You are pregnant.

Tips for Physical Activity:

- Aim for at least 30 minutes of physical activity every day. · Try to find the time for some regular,
vigorous exercise for extra health and fitness benefits.

Everyday Activities as Exercise

- housework, gardening, and walking to the shops. Taking the stairs,stretching,dancing,playing
with other children,and walking everywhere, all build fitness and burn kilojoules. An active
lifestyle is the key to good health and weight management.
Make a habit of walking or cycling instead of using the car, or do things yourself instead of
using labor-saving machines. The human body is designed to move but the technology of
today has reduced much of the opportunity for human movement.
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 Risks of Physical Inactivity

Physical inactivity is the fourth risk factor of mortality and causes 6% of all deaths.

People who are not physically active have 30% increased risk of death compared to people
who engage In 30 minutes of moderate amount of physical activity. Most of the young people
nowadays are usually inactive because they prefer to play computer games rather than to engage
in physical activities.
Types of Physical Activities
When planning a regular physical activity, it is important to know the types of physical
activities that you should engage in and the benefits that they provide.
1. Aerobic activity - makes your breathing and heartbeat faster,which results in increased heart
and lung fitness.

a) brisk walking
b) dancing
c) cycling
d) jogging
e) swimming
f) playing basketball

2.Muscle-strengthening activity- increases bone strength and muscular fitness.

a) push-ups
b) pull-ups
c) sit-ups
d) squats
e) working with resistance band
f) weight training
Now that you know the types of physical activities, it is time to get active.
Everyone can enjoy physical activities. However, if you have not been active and have a
medical condition such as heart disease, hypertension, diabetes, or asthma, do consult your
doctor on the type and amount of physical activity suitable for you.

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 It is a good idea to see your doctor before starting your physical activity

program if:
You are aged over 45 years.
· Physical activity causes pain in your chest.

· You often faint or have spells of severe dizziness.

· Moderate physical activity makes you very breathless.

· You are at a higher risk of heart disease.

·You think you might have a heart disease or you have heart problems.
· You are pregnant.
Tips for Physical Activity:

Aim for at least 30 minutes of physical activity every day.

See everyday activities as a good opportunity to be active.

·Try to find the time for some regular, vigorous exercise forextra health and fitness benefits.

Minimize the amount of time spent in prolonged sitting and break up long periods of sitting as
often as possible.

Everyday Activities as Exercise

Exercise can come from everyday activities
such as housework, gardening, and walking to
the shops. Taking the stairs, stretching, dancing,
playing with other children, and walking
everywhere, all build fitness and burn kilojoules.
An active lifestyle is the key to good health and
weight management.
Make a habit of walking or cycling instead of
using the car, or do things yourself instead of
using labor-saving machines.The human body is
designed to move but the technology of today
has reduced much of the opportunity for human
movement.

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In the car
Suggestions include:
1. Walk to the corner shops instead of driving.

2. Use a bicycle to school once or twice a

week.

3. Walk to the bus stop or jeepney station, and

catch public transport to school.

4. If taking the bus or frain,get off one stop

early and walk the rest of the way.

5. Park the car a fair distance from the

entrance of the shops and walk,rather than
parking right out front.

6. Wash and vacuum the car yourself instead of taking it to a car wash shop.

In the workplace

Suggestions include:
1. Take the stairs instead of the elevator.
2. Use at least half of your lunch break for a brisk
walk, even if it is for 10-15 minutes.
3. Stretch at your desk.
4. When you need to talk to a colleague, do not use
the phone or internal e-mail. Get up from your desk
and walk over to them.
5. If your office work involves sifting all day, make
sure that you get up and walk around for a few
minutes every hour.
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At home
Suggestions include:
1. You might enjoy the housework a little more if
you think about all the kilos you are burning while
pushing the vacuum and mop around.
2. Listen to your favorite music and dance around
the house.
3. Play actively with your friends or sisters/brothers.
4. Walk the dog more often, or make your usual
walk ten minutes or so longer.
5. Get stuck in your garden. Mow,rake leaves, and
get some planting done.

6. Incorporate a few more physical activities into your family's leisure time. For example, you
could go to the park or kick a ball around the backyard.
Exercise Safety
Observing safety measures while exercising is important to avoid injury and maintain good health.
Learn how to avoid injuries by using the right equipment; protecting yourself from the hot weather;
warming up and stretching properly; wearing the right shoes, and gear; and drinking water when you
exercise.
Water consumption
You can lose around one and a half liters of fluid for every hour of exercise. One of the first
symptoms of dehydration is fatigue, which causes a significant drop in sporting performance. It may
also cause you to experience cramps, heat stress, and heat stroke. Suggestions include:

Avoid starting your exercise dehydrated. Drink plenty of fluids for several hours prior to
exercise.
If you are well hydrated, you should be able to pass a good volume of clear urine in the hour
before exercise.
Drink water at least 500 ml (2 cups) an hour before exercise.

Drink water at least 150 ml every 15 minutes during exercise.

During exercise, take advantage of all breaks in play to drink up.

After exercise, drink more water to ensure you are fully rehydrated.

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Lesson 2: PHYSICAL FITNESS

Do you easily get tired in carrying out your daily routine

tasks?

Do you recover quickly after an exhausting work?

Are you aware of what you eat and what you do with
your body?

Are you physically and medically fit?

What s physical fitness?

Physical fitness is a state of health and well-being, it
also refers to the ability of a person to carry out daily routine
tasks without fatigue,to recover quickly from an exhausting
work, and to possess sufficient energy to perform one's
duties as well as to meet emergencies.

Physical fitness is achieved as a result of the following:

proper medical care

nuritious diet
dental services

appropriate physical exercise

adequate amountof rest and sleep

maintenance of good posture

· having recreation and relaxation

Health-related Parts of Physical Fitness

1. Muscular strength -the abllity to perform one's maximum strength.

2. Muscular endurance - the ability to perform a movement task over an extended period of time.

3. Aerobic endurance - the abllity of the heart, lungs, and vascular system to function efficiently at
a high rate for an extended period of time.

4. Flexibility -the range of motion of the various joints of the body.

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 Performance-related Parts of Physical Fitness

1. Coordination - the rhythmical integration of motor and sensory systems into a

harmonious working together of the body parts.

2. Speed-the ability to move from one point to another in the shortest time possible over a short
distance.
3. Agility-the ability to move from point to point as rapidly as possible while making
successive movements in different directions.
4. Power -the ability to perform one's maximum explosive effort.
5. Balance - the ability to maintain one's equilibrium in relation to the force of gravity in
both static and dynamic movement situations.

ACTIVITY 1

Conditioning Activities
Bent Knee Push-ups

(arm and shoulders)

From a push-up position with the knees bent and the arms
extended,do push-ups, bringing the nose to the surface in front
of the hands.

Bent Knee Sit Ups

(abdominals)

From a bent knee back lying position with the feet flat on
the surface and the arms crossed in front of the chest or behind
the head,perform repeated sit-ups.
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 Match column A with column B. Write the letter of the correct answer on the blank before the
number.

1. the ability to perform one maximum

strength
2. the ability to perform a movement task a. balance
over an extended period of time
3. the ability of the heart, lungs, and b. power
vascular system to function efficiently at a
high rate for an extended period of time
c. agility
4. the range of motion of the various
joints of the body
d.speed
5. the rhythmical integration of motor
and sensory systems into a harmonious
working together of the body parts e. coordination

6. the ability to move from one point

to another in the shortest time possible f. flexibility
over a short distance
7.the ability to move from point to point as g. aerobic endurance
rapidly as possible while making
successive movements in different
directions h. muscular strength

8. the ability to perform one's

maximum explosive effort i. muscular endurance

9.the ability to maintain one's equilibrium

in relation to the force of gravity in both
static and dynamic movement situtations

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Lessont: EXERCISE PROGRAM

Physical exercise is any bodily activity that improves health and wellness. It is performed for
many reasons or merely for enjoyment. Regular exercise helps prevent the following:

heart disease
cardiovascular disease
type 2 diabetes
obesity
depression
low self-esteem
poor mental health
It is often called the "miracle" or "wonder" drug because of the proven benefits it can provide.

It is important to set up an exercise program.

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The three reasons for setting up an exercise program are the following:

lose weight
·get healthy

have more energy in your life

Exercise Tips:
1. Consult with your doctor before starting any exercise program to make sure that everything is
okay.

2. Find a personal trainer for consultation to know the right way to start a program.

3. Start slow. Many beginners make a mistake of exercising too much.If you have not worked out
in a while, start a walking program of about 20 minutes to 30 minutes, 3 days a week then
progress each week.

4. Write down your workouts every day. Make notes on how you feel and how you improve.

5. Schedule your workouts each week, just like an appointment with a doctor.

6. Encourage your best friend or relatives into working out with you.

7. Always ask yourself how you will make your life healthier.

8. Drink plenty of water.

9. Eat regulaly throughout the day.

How do you start?

Should you do the cardio and strength training on the same day?
Which one should you do first?
This will depend on your:
goals
schedule
fitness level
If you do not know your fitness level, take the physical fitness test to find out whether you are a
beginner, level 2 beginner, an intermediate exerciser, or advanced exerciser.
Stretching, warming up, and cooling down, are exercise safety.

Stretching,warming up, and cooling down can aid injury prevention during exercises.

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 Some find psychological benefits in stretching and warming up to help them relax after
exercise.
Exercise safety in hot weather
Exercising in hot weather puts additional strain on your body. Heat-related illnesses such as
heatstroke occur when your body cannot keep itself cool. Sweating is not enough on its own to cool
your body.
Symptoms of heat-related illness can include:
irritability
general discomfort
weakness
headache
nausea
cramps
For beginners:
Start slowly with a basic cardio program and a full body resistance training routines.
It will include 3 days cardio and 2 days strength training.

ACTIVITY

Warm Up

Repeat each move six times with no rest in between.

Neck stretch
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Procedure:

1. This game is played by 10 or more players.

2. It can be played indoors or outdoors.

3. One player is chosen as the "hawk" and another as the "hen."

4. The other players are the "chicks."

5. The chicks stand behind one another, each holding the waist of the one in front.

6. The hen stand in front of the flle of chicks.

7. The hawk will "buy" a chick from the hen.

8. The hawk then takes the chick, asks the chick to hunt for food, and then, . he goes to sleep.

9.While the hawk is asleep, the chick will return to the hen.

10. The hawk will try to get back the chick that he bought while the hen and the other chicks
prevent the hak from catching the chick.

11. If the hawk succeeds, the chick is taken and punished.

12. If the hawk fails to catch the chick, the hawk will try to buy another chick.

Read the sentence carefully.Write the correct word or group of words to complete the sentence.
Choose your answer from the list of words inside the box.

1. is any bodily activity that improves health and wellness.

2. Regular exercise helps prevent.

3. Physical exercise is often called the drug because of the

proven benefits that it can provide.

4. Consult with your before starting any exercise program to

make sure everything is okay,

5. Stretching, warming up, and cooling down can aid in injury during
exercise.
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6. You can lose one and a for every hour of exercise.

7. Heat-related illnesses such as occur when

your body cannot keep itself cool.

8. One symptom of heat-related illness includes

9. Drink at least -an hour before exercise.

10. Some find in stretching and warming up to help them

relax after exercise.

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