GROUP 3

PHYSICAL EDUCATION
MODULE 1 = 6
 MODULE 1
Healthy lifestyle guideline and weight
loss strategy
 LIFESTYLE

This the way in which an

individual life. It includes:
everyday routine at home, in
school, or at work; eating,
sleeping, and exercise habits,
and many others.
 EXAMPLE THAT YOU CAN CONSIDER TO
CHANGE YOUR LIFESTYLE INTO A GOOD ONE

= Reducing the intake of fatty food

= Getting up to reach for something instead of
asking someone to get it for you, 
= Walking faster and more often.
 Maintain Healthy Lifestyle

Perform around 20-30

minutes of moderately Manage stress
intense physical activity
on most days of the week.
Eat a healthy
effectively
It can accumulation of
minutes for each day breakfast every day
 Maintain Healthy Lifestyle
Eat a healthy diet that is
rich in whole-wheat
Get 7 to 8 hours grains, fruits, and
Perform simple
of sleep per night vegetables and is low in
flexibility exercises saturated and trans fat.
involving all joints of
the body.
 Maintain Healthy Lifestyle
Do not use Have at least one close
friend or relative in
tobacco in any whom you can confide in
form and avoid Maintain your and to whom you can
recommended body express your feelings
second hand weight through openly.
smoke adequate nutrition and
exercises
 Maintain Healthy Lifestyle

Be aware of your surroundings and take personal

safety measures at all times
 Weight Loss Strategy

It is very important to know your

weight condition before
proceeding to weight loss program
 CONCEPT of WEIGHT MANAGEMENT
Energy Expenditure - is the amount of energy you spend through the physical
Activity.
Energy Consumption- is the amount of energy you take in through food.
Weight GAIN - energy consumed is greater than energy expended. More FOOD
intake but less Physical Exertion.
Weight LOSS -energy consumed is LESS than energy expended. More
PHYSICAL exertion but less FOOD intake
Weight MAINTENANCE- energy consumed EQUALS energy expended. PHYSICAL
EXERTION is the same with FOOD INTAKE.
 METHODS TO HELP A PERSON MANAGE
HIS/HER WEIGHT
1. Take a high protein breakfast. Protein is better than carbohydrates
and fats. 2. Use a smaller plate to help you consume smaller portions
that eventually lead to a consumption of fewer calories.
3. Take more soup. Soup ingestion compared to solid foods decreases
the amount of energy intake of a meal.
4. Eat more vegetables in your meal because it increases satisfaction
and decreases hunger due to high water content and fiber content.
5. Exercise regularly. Walk or do similar exercises at least 30 minutes
a day.
 MODULE 2
Health Consequences of Excessive
Body Weight and Eating Disorders
 INTRODUCTION
Excessive Body Weight has become a significant public health
concern of most people where it affects their whole life.
Weight gain can sometimes be the result of their lifestyle
decisions such as insufficient exercise and poor diet or it can
be by medical conditions.
OVERWEIGHT/OBESE
BEING OVERWEIGHT OR OBESE INCREASES THE RISK FOR:
• high blood pressure • gallbladder diseases
• type 2 diabetes • stroke
• congestive heart failure • Gout
• obstructive sleep apnea and respiratory problems
• poor female reproductive health
• psychological disorders
• shortened life expectancy
• decreased quality of life
HIGH BLOOD PRESSURE
(HYPERTENSION)
TYPE 2 DIABETES

CONGESTIVE
HEART FAILURE
OBSTRUCTIVE SLEEP APNEA and RESPIRATORY PROBLEMS
 POOR FEMALE
REPRODUCTIVE HEALTH

PSYCHOLOGICAL
DISORDERS
 SHORTENED LIFE
EXPECTANCY

DECREASED QUALITY
OF LIFE
 GALLBLADDER DISEASES

STROKE GOUT
EATING DISORDERS
Illnesses that involve crucial
disturbances in eating behaviors
thought to stem from some
environmental pressures.

• intense fear of becoming fat

• lack of appetite or interest in food.
1. 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
1. Anorexia nervosa
Signs:
-Dramatic weight loss 
-Wearing loose, bulky clothes to hide
weight loss 
-Refusal to eat certain foods, such as
carbs or fats
- Avoiding mealtimes or eating in front
of others
- Exercising excessively
2. 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
2. Bulimia nervosa
Signs:
-Disappearance of large amounts of food in a short
time, or finding lots of empty food wrappers or
containers
-Evidence of purging, including trips to the
bathroom after meals, sounds or smells of vomiting,
or packages of laxatives or diuretics 
-Skipping meals or avoiding eating in front of
others, or eating very small portions 
-Exercising excessively
- Complaining about being “fat”
- Constantly dieting  Scarred knuckles from
repeatedly inducing vomiting
3. Binge-eating disorder

AN EATING DISORDER
CHARACTERIZED BY
UNCONTROLLABLE EPISODES
OF EATING EXCESSIVE
AMOUNTS OF FOOD WITHIN
A RELATIVELY SHORT TIME
3. Binge-eating disorder
Signs:
-Disappearance of large amounts of food
in a short time, or finding lots of empty
food wrappers or containers 
-Hoarding food, or hiding large quantities
of food in strange places
-Wearing baggy clothes to hide the body
-Skipping meals or avoiding eating in
front of others 
-Constantly dieting, but rarely losing
weight
4. Emotional eating

THE CONSUMPTION
OF LARGE
QUANTITIES OF
FOOD TO SUPPRESS
NEGATIVE
EMOTIONS.
4. Emotional eating
Signs: 
-Intense fear of gaining weight 
-Negative or distorted self-image 
-Eating tiny portions or refusing to eat
-Eating in secret 
-Disappearing after eating(often to the
bathroom)
-Making excuses for not eating 
-Mood swings 
-Excessive exercisin
 Conclusion:
Keeping a healthy lifestyle has a major impact on our entire life
because if we don't maintain our lifestyle, it might lead to us
getting ill or worse.

A reminder to everyone, we don't need to have a flawless body,

being healthy doesn't mean you need a perfect type of body, we
don't need to compare ourselves to others, and we can keep our
bodies healthy in so many ways.
 MODULE 3
Basic Stretching and Warm up
Exercises
 Why is Stretching Important?
Stretching keeps the
muscles flexible, strong,
and healthy, and we need
that flexibility to
maintain a range of
motion in the joints.
 Why is Stretching Important?
If we don't stretch, our
muscles tighten and become
weak. But if we suddenly
stretch our tight muscles,
they become damaged.
 Stretching
Stretching is a form of physical exercise in
which a specific muscle or tendon (or muscle
group) is deliberately flexed or stretched in order
to improve the muscle's felt elasticity and achieve
comfortable muscle tone.

Stretching is also used therapeutically to

alleviate cramps and to improve function in daily
activities by increasing range of motion.
 Warm-up
Warm-ups are critical to be performance
and fewer injuries but stretching somewhat
of an optional extra- we can do it, we should
do it but not doing it will not cause an
issues, most times it is highly recommended
nonetheless.

Warm-ups should always use active

exercises (e.g., hops, rotations, chest
expansions) to get our bodies ready.
 EXAMPLES
If you are a runner, your best warm-up is a light jog.
If you are doing martial arts training a warm-up should include a
few light kicks and punches.
If you are doing bodyweight workouts, basic body
(neck,arms,torso,legs) rotations will get your blood flowing.
If you are about to lift weights, do a few lifts a very light weights.
If you are short on time and you are doing a bodyweight workout,
you can forgo a specific warm-up and do the first set of circuit
moving at a slower pace, jumping lower and moving slower in
general turning the first set into warm-up.
 DO’s in Stretching
Do make sure you stretch your muscles when they are warm, not cold (after
your warm-up or work out). 
Do breathe deeply all the way through each stretch. 
Do listen to your body and how far to push yourself. 
Do hold each stretch for at least 10 seconds (But holding a stretch for more
than 30 seconds doesn’t provide any additional benefit) 
Stretch after being physically active. Muscles respond best to lengthening when
they are warm and have blood flow. 
Do mild stretches daily. 
Take precautions if you have a health condition. If you have a health conditions,
like osteoporosis, you can still stretch but certain precautions are recommended.
 DON'Ts in Stretching
Avoid stretching an injured area. You should feel a gentle
pull or mild discomfort when you stretch, but not pain. 
Avoid stretching after hard intervals. 
Don’t do ballistic stretching on your own. Some athletes
will incorporate ballistic stretching as part of their warm-
up routine.
Don’t lock your joints. 
Don’t bounce.
 MODULE 4
Physical fitness assessment
REGULAR EXERCISE AND PHYSICAL ACTIVITY promote strong muscles and bones. It improves
respiratory, cardiovascular health, and overall health. Staying active can also help you maintain
a healthy weight, reduce your risk for life threatening diseases like heart disease, and reduce
your risk for some cancers.

A FITNESS ASSESSMENT identifies your current fitness levels and serves as a baseline, or
starting point of your body's fitness. You can use this fitness assessment to figure out your
training needs and goals. You then compare your progress over time to the initial fitness
assessment.

PHYSICAL FITNESS is one of the holistic health that is vital in order to achieve a healthy
lifestyle that also influences other components such as the mental, emotional, social, moral and
environmental health.
PHYSICAL FITNESS ASSESSMENT
 PHYSICAL FITNESS TEST
A Physical fitness test is a series of tests that
helps you to determine your physical fitness
level and aids in developing your personalized
program. The results can identify your
strengths and weaknesses in relation to your
physical fitness and help in setting attainable
fitness goals.
II. PROCEDURE:
1. Fill in the information needed in Part A
2. Fill in the information needed in Part B. by:
a. Reading the procedure for each of the selected tests presented in the fitness profile
b. Performing warm-up before taking the fitness test.
c. Performing cool-down exercises after the fitness test
d. A trial is encouraged for each category before proceeding to the test proper. record
the best score.

When done, write the date of test, interpretation of score and remarks, if any, in the
appropriate cells. find out the interpretation of scores based on what is given in the
lesson and the information given by your teacher.
 TO GET YOUR HEART RATE ZONE
Purpose: To determine your aerobic intensity according to a straight percentage of
your maximum heart rate, usually within 60 to 90%
Direction: Get the maximum heart rate. multiply it by 60% (0.60) to get the lower
limit. multiply by 90% (0.90) to get the upper limit. record your target heart rate
zone.

Example : 
• If you are 16 years old, your MHR is 204 bpm
• Determine the lower limit(204 x 0.6 beats per minute
• Determine the upper limit(204 x 0.9) = 183.6 beats per minute
• Thus your target heart rate for training is between 122.4 to 183.6 beat per minute.
 A. CURL-UP TEST
Purpose: To measure muscular endurance of the abdominal muscles.
Equipment: exercise mat, a measuring stip that is 30 inches long and 4.5 inches wide.

Procedure:
1. Lie flat on your back with your knees bent at 140 degrees angle. feet flat on the floor and legs
slightly apart. the arms should be straight, in line with your trunk, and palms resting on the mat.
2. Have one of your partner place the measuring strip under your knees on the mat so that your
fingertips rest on the edge of the measuring stip.
3. Start to curl up your torso using your abdominal muscles until your fingers reach the other side
of the measuring strips. keep your heel in contact with the mat.
4. Do as many curl-ups as you can with a maximum of 75. you must have about 1 curl-up every 3
seconds.
5. record your results.
INTERPRETATION OF SCORE:
 B. PUSH-UPS
Purpose: To measure the strength of the arms and the shoulder girdle
Equipment: stopwatch

1. Boys: Begin with the common push up position. the body is supported by the hands and toes.
keep your upper body straight.
Girls: Begin with the push up position with the weight placed on hands and knees. push with the
arms until these are fully extended.
2. Lower the body until the elbows are at a 90￮ angle. perform as many as you can in one
minute.
3. Count the number of repeated push ups done correctly. record the results.
INTERPRETATION OF SCORE:
 C. TRUNK LIFT
Purpose: To measure the upper back and trunk flexibility
Equipment: Exercise mat, and ruler or meter stick

1. Begin by lying in prone position, your legs should be straight and your
hands are under your thighs.
2. Extend your arms forward with one hand placed on top of the other.
3. lift your chin slowly (as high as possible) while your partner holds your
legs. hold this position for about 3 seconds.
4. Your partner will measure (using a ruler) the distance between your chin
and the floor. you may have 2 trials and record the best result.
INTERPRETATION OF SCORE:
 D. 50-YARD DASH
Purpose: To evaluate speed
Equipment: Measuring tape and a flat surface

1. Mark off a safe course 50 yards long

2. Position the starter at the finish line with a stopwatch. the
starter timer will shout “ready”, get set” and “go”.
3. At the “go” signal, sprint as fast as you can to the finish line.
4. record your time.
INTERPRETATION OF SCORE:
 E. ONE FOOT STAND
Purpose: To evaluate balance by holding the position for a maximum of
60 seconds
Equipment: Stopwatch and a flat surface

1. Test your balance by standing on one foot. bend the other leg and
place the other foot on the inside of the supporting leg.
2. Place your hands on your waist. raise the heel of the supporting
foot the floor at a given signal. maintain balance as long as you can.
3. Stop this test if you lose your balance or if 60 seconds is over
4. Record your score
 MODULE 5
Exercise Safety Guidelines &
Benefits of Yoga Exercise
YOGA

• It is essentially a spiritual discipline based on an extremely subtle

science, which focuses on bringing harmony between mind and body.
• It is an art and science of healthy living.
YOGA AND ITS CULTURE:
1. Yojic scriptures define Yoga as union of individual
consciousness with Universal Consciousness.
2. Modern scientific perspective on Yoga as oneness with
the universe.
3. The goal of Yoga is self-realization and liberation.
EXERCISE SAFETY GUIDELINES
1. Select exercises that will involve all major muscle groups: chest,
shoulders, back, legs, arms, hip, and trunk.
2. Select exercises that will strengthen the core. Use controlled movements and
start with the light - to - moderate resistance.
3. Never lift weights alone. Always have someone work out with you in case you
need a spotter or help with an injury.
4. Warm - up properly before performing a light - to - moderate intensity
aerobic activity (5 - 7 minutes) and some gentle stretches for a few minutes.
5. Maintain proper body balance that involves good posture, a stable body position
and correct posture in sitting, lying and other exercise positions.
6. Breathe naturally, Inhale during the eccentric phase (bringing the weight
down) and exhale during the concentric phase (lifting or pushing the weight
up).
7. At the end of each strength - training workout, stretch out for a few minutes
to help your muscles return to their normal resting length and to minimize
muscle soreness and risk of injury.
THE MANY BENEFITS OF YOGA EXERCISE
1. It increases respiratory efficiency.
2. It improves posture and balance.
3. It increases one’s endurance and energy.
4. It improves one’s memory, concentration, mood and self-
actualization.
5. It decreases anxiety and depression.
THE MANY BENEFITS OF YOGA EXERCISE
5. It decreases anxiety and depression.
6. It is relaxing and has slow dynamic and static movements.
7. It has low risk of injuring the muscles and the ligaments.
8. It increases one’s flexibility and is good for muscle toning.
9. It is the best way to build core strength.
10.It tests mental endurance and physical stamina.
11.It is a good form of meditation
YOGA POSES FOR BEGINNERS
1.

Easy Pose (sukhasana)

- to relieve stress
2.

Cat-Cow
- To awaken the spine
and ease back pain
2.
2.
3.

Tree Pose (Vrksasana)

- to improve your balance
3.
3.
3.
4.

Downward - Facing Dog

(Adho Mukha Svanasana)
-to enhance flexibility
4.
4.
4.
5.

Child’s Pose (balasana)

-to help you relax and
unwind
5.
5.
5.
5.
FITNESS‌‌

ABENIS
AUSTRIA
•Hip-Hop dancing encompasses a wide range of street
styles, set to the beats of pounding hip hop music.
•Workouts include popping, locking, break and house
dancing.
 HIP-HOP

NOVEMBER -- 2024

•Hip-hop aerobics get •Hip-hop aerobics is a

your heart pumping and form of exercise that
your body moving. blends dance moves with
strengthening exercises.
•Calorie and fat burning workout

•Improve coordination, flexibility, and agility

•Increase aerobic fitness

•Improve stamina and endurance

•Encourage confidence

•Develop social skills and values

•Promotes a positive mindset

•Improve mental functioning

 LOW IMPACT AND HIGH IMPACT

defined as those that the ones that require you

move both feet off the to leave at least one foot
ground at the same time. off the ground.
CONCLUSION‌
physical education incorporates essential practices that promote long-term
health. Fitness assessments help individuals set realistic goals and track
their progress effectively. Exercise safety guidelines reduce the risk of injury
and ensure safe participation in physical activities. Yoga offers physical and
mental benefits, enhancing flexibility, strength, and stress management.
Hip-hop fitness is an enjoyable, dynamic way to improve cardiovascular
health while staying active. Basic stretching and warm-up exercises are
crucial for injury prevention and optimizing performance. Healthy lifestyle
guidelines and weight loss strategies help maintain a balanced approach to
nutrition, exercise, and overall well-being. By integrating these elements,
individuals can achieve a healthier, more active lifestyle, preventing chronic
diseases and enhancing quality of life.
 ANK YOU
TH
!!MGA PIPS!!