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Lesson 5 PEH G11 Diff Types of PA PDF

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20 views20 pages

Lesson 5 PEH G11 Diff Types of PA PDF

Uploaded by

officiallyrhyme
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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The Augustinian Prayer

Leader: Let us turn to God with hearts filled with gratitude and praise. (short
pause) When we live in unity
All: How good and how pleasant it is
Leader: Pray for us O Holy Father Augustine
All: That we may dwell together in peace.
Leader: Let us pray
All: O God our Father, Your Son promised to be present in the midst of
all who come together in His name.
Help us to recognize His presence among us and experience in our hearts
the abundance of Your grace, Your mercy and Your peace, in truth and in
love.

We ask this through Christ our Lord.


Amen.
Leader: Our Lady of Good Counsel
All: Pray for us
Leader: You have made us for yourself
All: Our heart is restless until it rests in you.
Different types of
Active Physical Activities
Learning Targets:

At the end of the lesson, you are expected to:

1.Identify different types of active physical activities.


2.Recognize the benefits of physical activities.
3.Engage in different types of active physical activities.
Let’s Get Ready!
Can you guess what activity is in the picture?
Different types of Active Physical Activities

Physical activity is any movement that increases your


heart rate and breathing. Being physically active improves your
health and well-being. It has benefits for all ages, including
reducing your risk for chronic diseases, improving your sleep,
increasing your energy, and improving self-confidence and
mental health. Adding more physical activity to your day
provides extra health benefits.
Dancing (Zumba, Taebo, Dancercise)
Dancing 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 including:

✓ improved condition of your heart and lungs


✓ increased muscular strength, endurance and motor fitness
✓ weight management
✓ stronger bones and reduced risk of osteoporosis
✓ better coordination, agility and flexibility
✓ increased physical confidence
✓ improved mental functioning
✓ improved general and psychological wellbeing
✓ greater self-confidence and self-esteem
Dancercise is a combination of exercise and
dancing to lose those excess pounds or just for
fun.

Zumba is a fitness program that combines Latin


and international music with dance moves.
Zumba routines incorporate interval training —
alternating fast and slow rhythms — to help
improve cardiovascular fitness.

Taebo, a combination of martial arts and boxing


with some dance moves mixed in, is one of the
most popular exercise methods ever devised.
Developed by martial artist Billy Blanks in 1976, Tae
Bo promises to tone the body while giving a good
cardiovascular workout. It is designed to burn fat,
help with losing weight and teach some self-
defense techniques.
Dancercise is a combination of exercise and
dancing to lose those excess pounds or just for fun.

Zumba is a fitness program that combines Latin


and international music with dance moves. Zumba
routines incorporate interval training — alternating fast
and slow rhythms — to help improve cardiovascular
fitness.

Taebo, a combination of martial arts and boxing


with some dance moves mixed in, is one of the
most popular exercise methods ever devised.
Developed by martial artist Billy Blanks in 1976, Tae Bo
promises to tone the body while giving a good
cardiovascular workout. It is designed to burn fat, help
with losing weight and teach some self-defense
techniques.
Some examples of physical activity are:

a. Walking, bike, or run (join our indoor walking program).


b. Doing household chores.
c. Taking the stairs instead of the elevator.
d. Playing at the park.
e. Raking leaves.

Physical activity is important throughout your life, but what about


physical literacy? Just as children learn language skills through reading and
writing, they also need to learn movement skills through running, kicking,
throwing, catching and jumping. When children learn these movement skills they
improve their physical literacy and become more confident and comfortable with
doing these movements, and when this happens children want to play and be
active for a lifetime.
Physical activity recommendations by age:

• 0 to 4 years - 180 minutes daily, spread throughout the day

• 5 to 17 years - 60 minutes each day of moderate- to vigorous-intensity


physical activity

• 18 years and older - 150 minutes each week of moderate- to vigorous-intensity


physical activity, in bouts of 10 minutes or more
There are different levels, or intensities, of physical activity based on how
hard your body has to work.

Moderate intensity
You can usually tell that you are doing a moderate-intensity physical activity if you can talk but
not sing a song while doing an activity.

Examples include:
a. brisk walking
b. playground activities
c. bike riding

Vigorous intensity
You can usually tell that you are doing a vigorous-intensity physical activity if you are not able to
say more than a few words without pausing for a breath.

Examples include:
a. Basketball
b. Running and swimming
Strength and balance
• For ages 5 to 18, it is important to include activities that
strengthen muscle and bone at least three times per week.

• For adults 18 years and older, it is beneficial to add


muscle and bone strengthening activities using major muscle
groups at least twice per week.

• For adults 65 years and older it's important to perform


activities to enhance balance and prevent falls.

Examples include:
a. lifting weights
b. working with resistance bands
c. Tai Chi
d. yoga
e. push-ups or modified push-ups

Other activities:
a. Mountain climbing
b. Outdoor cycling
c. Playing racket sports
Physical Activity Log

It can take time to reach your physical activity goals. Using


an activity log is a good way to measure your progress so
you can see small improvements over time. This can help
give you a sense of satisfaction, boost your confidence and
keep you committed to regular activity.

Keeping a weekly log of activity is especially helpful if you’re


just starting out, or if you’re setting goals and need to know
what your current level of activity is.
How to Use a Weekly Physical Activity Log

1. Record your activity goals.

2. Record the type of activity you do and how long you’re active.
For example, record any physical activity that lasts at least 10
minutes, or the number of steps you take.

3. Record notes on how the activity felt, what you noticed and
things you learned while doing the activity.

4. Record any changes you’d like to make for the following week, if
necessary. You may want to note what isn’t working and what
might help you be active more regularly.
Name: ________________________________________ Strand & section: ________________
Weekly Activity Log. Look for activities/ exercises you can perform at home or after school
and record them in your activity log for 2 weeks. Indicate the time (no. of minutes), number
of repetitions and the total no. of minutes. Goal: 30 minutes a day
Name of Activity/ Name of Activity Name of Activity TOTAL No. of minutes
Date & Day No. of minutes/no. of No. of minutes No. of minutes
repetition /no. of repetition /no. of repetition
Example: Tuesday Zumba workout Squat 10 times and other Played fetch with my dog
Oct. 1-5, 2024 30 minutes exercises 15 min.
20 minutes

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday
Reflection:
How do you feel the activity?

What you noticed and things you learned while doing the activity?
Thank you for your
participation!

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