WHAT FITNESS ACTIVITIES

YOU DO THAT CAN

PROMOTE A HEALTHFUL
LIFESTYLE?
FITNESS ACTIVITIES
 WHAT FITNESS ACTIVITIES
THAT CAN PROMOTE A
HEALTHFUL LIFESTYLE?
▪ Fitness Walking
▪ Power walking
▪ Treadmill walking
▪ And Race Walking
▪ Yoga
▪ Running
▪ Strength Training
LEVEL OF PHYSICAL INTENSITY

Physical Activities Non-Exercise Activity

Jogging, Fast Swimming, Fast Playing with Children or dogs

VIGOROUS dancing, jump rope, tennis
(singles), basketball, soccer
at a fast pace, Heavy
gardening

Brisk Walking, Water Aerobics, Stair Climbing, carrying small

Biking on level ground, sports children, mopping the floor,
MODERATE involving catch and throw, scrubbing bathtub,
rope, tennis (doubles) carwashing, general gardening

Light walking, stretching, Standing, washing dishes,

LOW lifting hand, weights, sit-ups,
push-ups
doing laundry, cooking, playing
piano
 WHAT SHOULD YOU GO
WITH PROPER PHYSICAL
ACTIVITIES IN ORDER TO BE
PHYSICALLY FIT?
▪ EAT SLOWLY
▪ EATING A LOT OF FRUITS AND
VEGETABLES
▪ START YOUR MEAL WITH A BROTH-BASED
SOUP
▪ USE SMALLER PLATES TO MODERATE THE
PORTION OF YOUR FOODS
▪ DRINK AT LEAST 8 GLASSES OF NON-
CALORIC BEVERAGES EVERYDAY
▪ AVOID OVEREATINGBY HAVING SMALLER
PACKAGES OF SNACKS
WHAT ARE THE DIFFERENT
WALKING STYLES?
 POWER WALKING
▪ Adding more power and increasing speed in
your walk.
▪ Most effective cardiovascular exercises for
those who needs low –impact exercises.
▪ C:\Users\Admin\Downloads\What is Power W
alking Power Walking.mp4
 HALF-MARATHON
WALKING
▪ Executing power walking to the
extent that longer time is
needed for more endurance.
▪ C:\Users\Admin\Downloads\We W
alk! Marathon-Half Marathon-50k
.mp4
 RACE WALKING
▪ A competitive form of walking
and does not require greater
speed.
▪ C:\Users\Admin\Downloads\Race
Walk.mp4
 HALF-MARATHON
WALKING
▪ Alternative way of walking
exercise if the weather
condition is not good.
▪ Continue the exercise with the
use of treadmill
 THE
PROCEDURE
S TO
MINIMIZE
THE RISK OF
INJURIES IN
WALKING?
▪ Warm-up and Cool Down
▪ Stretch
▪ Begin Slowly
▪ Vary your work out
▪ Listen to your body
▪ No Pain, No Gain
▪ Fuel your body
▪ Rest-Massage-Sleep
RUNNING
 BENEFITS OF RUNNING
oFree from lifestyle diseases
oAttain lower body cholesterol level
oImprove your metabolism
oHealthy weight management
oDevelop muscles (stronger and bigger)
oStimulates bones (stronger and denser)
 SAFETY GUIDELINES IN
RUNNING
DO’S
▪ Run early in the morning or later in the
evening when you feel it’s colder
▪ Look toward the traffic when running to
prevent accidents
▪ During night running, wear reflective
jackets, and arm/ankle bands so you
can be visible to motorists.
 SAFETY GUIDELINES IN
RUNNING
DO’S
▪ Run with companion; when
running alone: Bring ID, tell
someone about your running
route and expected time to
return.
 SAFETY GUIDELINES IN
RUNNING
DONT’S
▪ Running at noon and afternoon
when temperature is at its
intense.
▪ Listening through headsets
while running.
 SAFETY GUIDELINES IN
RUNNING
DONT’S
▪ Wearing dark-colored gears at
night.
▪ Running alone and in isolated
area.
WHAT ARE THE COMMON
PROBLEMS IN RUNNING
TECHNIQUES?
 HEEL STRIKING
▪Encountered by runners
where some factors of body
weight, incorrect body form,
the kind of shoe, and stride
length contribute to the
problem.
 LEANING BACKWARD
▪Leaning backward/too far
forward can give stress on
the knees and strain your
lower back.
 LATERAL ARMS
▪Your arms should not swing
across your body because it
can intensify the twisting and
rotation of your body.
 PENDULUM LEGS
▪Lifting feet far from the floor
may stress your hamstring.
 PENDULUM LEGS
▪Lifting feet far from the floor
may stress your hamstring.
 PENDULUM LEGS
▪Lifting feet far from the floor
may stress your hamstring.
 ASSIGNMENT
▪Summarize pages 272-276
(Weightlifting) MAPEH in
Action
▪Will be checked next week.