Second Quarter

Physical
Education 10
 Healthy
Lifestyle
Guidelines
 1. Accumulate 20-30
minutes of moderately
intense physical activity
on most days of the week.
2. Eat a healthy
breakfast
everyday.
3. Manage
stress
effectively.
 4. Get 7 to 8
hours of sleep
per night.
 5. Perform simple
flexibility exercises
involving all joints of
the body.
6. Eat a healthy diet that
is rich in whole-wheat
grains, fruits, and
vegetables and is low in
saturated and trans fats.
 7. Do not use
tobacco in any
form and avoid
second hand
smoke.
 8. Maintain your
recommended body
weight through
adequate nutrition and
exercise.
 9. Have at least one close
friend or relative in whom
you can confide in and to
whom you can express
your feelings openly.
 10. Be aware of your
surroundings and take
personal safety
measures at all times.
Weight Loss
Strategies
 Make a commitment to
change. You must accept
that you have a problem and
decide by yourself whether
you really wanted to change.
Incorporate exercise into the
program. Choosing
enjoyable activities, places,
time, equipment, and
friends to work out with will
help you get motivated.
 Avoid automatic eating. Many
people associate certain daily
activities with eating, for example
cooking, watching television, or
reading. Most foods consumed in
these situations lack nutritional
value or are high in sugar and fat.
Stay busy. People tend
to eat more when they
sit around and do
nothing.
 Try junior size instead of
super size. People who are
served larger portions eat
more, whether they are hungry
or not. Use smaller plates,
bowls, cups, and glasses.
 Eat slowly and at the table only.
Eating at the table encourages
people to take time out to eat and
deters snacking between meals.
After eating do not sit around the
table but rather, clean up and put
away the food to avoid snacking.
Cut unnecessary items
from your diet.
Substituting water for a
daily can of soda would
cut calories from your
diet.
Do not serve more food
than you should eat.
Measure food in portions
and keep serving dishes
away from the table.
 Think positive. Avoid negative
thoughts about how difficult
changing past behaviors might be.
Instead think of the benefits you
will reap, such as feeling, looking,
and functioning better, plus
enjoying better health and
improving the quality of life.
 Readings:
Overweight Versus Obesity
Overweight and obesity are not the
same thing. Many overweight
people (who weigh about 10 to 20
pounds over the recommended
weight) are not obese.
 People with excessive body fat
who have type 2 diabetes and
other cardiovascular risk factors
(elevated blood lipids, high blood
pressure, physical inactivity, and
poor eating habits) benefit from
losing weight.
 People who have a few extra
pounds of weight but are otherwise
healthy and physically active,
exercise regularly, and eat a healthy
diet, may not be at higher risk for
early death. Such is not the case,
however with obese individuals.
 Research indicates that
individuals who are 30 or more
pounds overweight during middle
age lose about 7 years of life,
whereas being 10 to 20 pounds
overweight decreases the lifespan
by about 3 years.
 obesity (BMI greater
than 45) at a young age
nonetheless, may cut
up to 20 years off ones
life.
 Individuals at recommended
body weight are able to
participate in a wide variety of
moderate-to-vigorous activities
without functional limitations.
These people have the freedom
to
 enjoy most of lifes
recreational activities to
the fullest of their
potentials.
Excessive body weight does not
afford an individual the fitness
level to enjoy many lifetime
fitness activities such as
basketball, soccer, mountain
climbing, hiking or surfing.
 Maintaining high fitness and
the recommended body weight
gives a person a degree of
independence throughout life
that most people in the
developed nations no longer
enjoy.
 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,
 and low self-esteem}
shortened life expectancy
decreased quality of life
gallbladder diseases
stroke
gout
 Eating
disorders
Eating disorders are illnesses
that involve crucial
disturbances in eating
behaviors thought to stem
from some environmental
pressures.
disorders are characterized by an
intense fear of becoming fat,
which does not disappear even
when the person is losing weight
in extreme amounts. Take a look
at the following eating disorders:
 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.
 Benefits of
Recreational
Activities:
 enhances personal growth
helps to build self-esteem and
confidence
reduces tension and anxiety
encourages spiritual renewal and
personal growth
 increases mental relaxation
generates a general sense of well
being
teaches positive conflict
resolution skills
provides alternatives to self-
destructive behaviors
The Good Dose in
Exercise
 You should increase the dose or
amount of physical activity or
exercise to see changes in your
fitness level. This is the overload
principle, which is guided by the
FITT Principle, composed of the
following:
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 the difficulty
of your physical activity.
c. Time refers to how
long you should
engage in a specific
physical activity.
d. Type refers to the
kind of exercise or
physical activity you
should engage in.
What to observe in
doing some physical
exercises
 Wear appropriate attire
such as rubber shoes,
socks, t-shirts, shorts, and
jogging pants.
 Warm up first before
performing the different
fitness tests and physical
activities.
 Follow the buddy system in
performing the fitness
activities. The buddy system is a
partnership between the
person doing the test and the
person administering the test.
 Check the availability
and accessibility of the
equipment to be used
for the fitness tests.
 Make sure that the
facility is safe for the
administration of the
test
Activity
 Lets be
Energized!
Fitness
Walking
 Walking is generally
considered a moderate
physical activity, but it is
effective in promoting
metabolic fitness and overall
health.
 achieve cardiovascular fitness,
walking must be done intensely
enough to elevate the heart
rate to target zone levels. Take a
look at its health and fitness
benefits:
 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. helps 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 disease
17. you dont have to pay for it
18. builds aerobic fitness
19. helps maintain lean muscle tissue
 How does
walking
compare to
running?
Walking can provide you the same
benefits as a running program.
General health benefits are
acquired from walking. 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
 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 stomach
(this will be different for each
individual).
 you eat should be something
you have previously tried, so
you know how to react on it. so
you know how you react to it.
Be sure to drink water during
and after the walk.
Answer the
following
questions
 In what ways can a walking
activity enhance your health,
challenge you, and provide
enjoyment and social
interaction?
 What fitness
components are
needed when engaging
in a walking activity?
Why should you do
a regular walking
activity?
 Tips to Enjoy your Walking
Routine Pass the talk test. If
you cant talk while walking,
you are exercising too hard.
Slow down. Walk before you
run. Starting a running program
might be painful, and pain is no
fun. Become a walker first.
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-down after.
Change your route. Explore other
walking trails or route in your vicinity.
Listen while you walk.
Listen to your favorite music while
walking to be motivated to finish.
You can use an electronic device to
play music. Walk with a friend.
Invite a friend or a family member
to join your fitness walking.
Meditation or prayer. Use your
walking time to meditate or pray.
Join a walking club.
 Plan attending a big walking event
like Walk for a Cause to add some
excitement and variety to your
walking. Cross train. Alternate
walking days with biking,
swimming, playing badminton or
other exercise to maintain a healthy
heart.
 Exercise Safety Guidelines
Select exercises that will involve all
major muscle groups: chest,
shoulders, back, legs, arms, hip, and
trunk.
Select exercises that will strengthen
the core. Use controlled
movements and start with the light-
to moderate resistance.
 Never lift weights alone. Always
have someone work out with you in
case you need a spotter or help
with an injury.
Warm-up properly before
performing a light-to moderate
intensity aerobic activity (5 to 7
minutes) and some gentle stretches
for a few minutes.
 .
Maintain proper body
balance that involves good
posture, a stable body
position and correct posture
in seating, lying and other
exercise positions.
 Breathe naturally. Inhale
during the eccentric phase
(bringing the weight down)
and exhale during the
concentric phase (lifting or
pushing the weight up)
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 for injury.
 Exercise 1:
Neck Stretches
Slowly and gently tilt the head laterally.
You may increase the degree of the
stretch by gently pulling with one
hand. You may also turn the head
about 30 degrees to one side and
stretch the neck by raising your head
toward the ceiling. Do not extend your
head backward, instead look straight
forward.
Areas Stretched:
Neck flexors and
extensors;
ligaments of the
cervical spine.
 Exercise 2:
Arms Circles
 Action:
Gently circle your
arms all the way
around. Conduct the
exercise in both
directions.
Areas Stretched:
Shoulder muscles
and ligaments.
 Exercise 3:
Side Stretch
 Action:
Stand upright, feet separated to
shoulder-width, and hands on your
waist. Now bend the upper body to
the right, with the left arm extends
over the head, towards the right.
Hold the final stretch for a few
seconds. Repeat on the other side.
Areas Stretched:
Muscle and
ligaments in the
pelvic region.
Exercise 4:
Body
Rotation
 Action:
Place your arms slightly away
from the body and rotate the
trunk as far as possible, holding
the final position for several
seconds. Conduct the exercise
for both the right and left sides
of the body.
 Areas Stretched:
Hip, abdominal, chest
back, neck and
shoulder muscles, hip
and spinal ligaments
Exercise 5:
Chest
Stretch
 Action:
Stand opposite your partner about an
arms length apart, facing each other.
Place your hands on your partners
shoulders. Let your partner do the
same. Bend down together at the waist
without losing hold of each others
shoulders until your upper body is a
parallel to the floor. Hold the final
position for a few seconds.
 Areas Stretched:
Chest (pectoral)
muscles and
shoulder ligaments.
 Exercise 6:
Shoulder
Hyperextension
Stretch
 Action:
Have a partner grasp your
arms from behind
by the wrist and slowly
push them upward. Hold
the final position for a few
seconds.
 Areas Stretched:
Deltoid and pectoral
muscles; ligaments of
the shoulder joint.
 Exercise 7
Quad Stretch
 Action:
Lie on your side and move
one foot back by flexing the
knee. Grasp the front of the
lower leg and pull the ankle
toward the gluteal region.
Hold for several seconds.
Areas Stretched:
Quadriceps
muscle, Knee and
ankle ligaments
Exercise 8:
Heel Cord
Stretch
 Action:
Stand against the wall or at
the edge of a step and
stretch the heel downward,
alternating legs. Hold the
stretched position for a few
seconds.
 Areas Stretched:
Heel cord (Achilles
tendon)
Gastrocnemius and
soleus muscles
A. Flatten
your Abs
Twisting
Crunches
 Leg
raises
B. Strengthen
your Chest
Muscles
Push-Up
Decline
Push-Up
Knee Push-
Up
 Build your
Lower Body
Strength
Walking
Lunge
 Side
Lunge
Tricep
Dip
Prone
Hold
 Myths and Fallacies about
Weight and Strength Training
Myth 1: Females who lift
weights will develop big, bulky,
muscles like those of males.
Myth 2: Muscle can turn to fat
if a person stops lifting weights.
 Myth 3: Strength training
reduces 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 improve
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.
The Many Benefits of Yoga Exercise
It increases respiratory efficiency .
It improves posture and balance.
It increases ones endurance and
energy.
It improves ones memory,
concentration, mood and self-
actualization.
 It decreases anxiety and depression.
It is relaxing. It has slow dynamic and static
movements.
It has a low risk of injuring the muscles and
the ligaments.
It increases ones flexibility and is good for
muscle toning.
It is the best way to build core strength.
It tests mental endurance and physical
stamina.
It is a good form of meditation.