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HAND OUTS IN PHYSICAL EDUCATION 10

(Second Quarter)

ACTIVE RECREATION (FITNESS)

Introduction
Fitness is a universal concern. In whatever activities and undertakings you do, your fitness should always be taken into
account if you are to perform them effectively and efficiently. Fitness is not only for athletes, sportsmen, PE teachers and fitness
instructors but also a concern for students, parents and other members of the community. If we are to become strong and productive
members of our community, we must address the very basic requirement of such goal the sustaining base of any endeavour we
undertake, fitness.
This introduces you to the importance of a healthy lifestyle and weight management in the enhancement of your fitness.
Provided of variety of fitness activities such as strength training, running, walking, yoga and aerobic dance exercises which will in turn
lead you to a greater awareness of the right food to eat, and proper ways on how to manage your weight and practice healthy lifestyle.
It is expected thereafter that such fitness and health practices will be observed and followed by you to influence the lifestyle of people in
your community.

BASIC STRETCHING AND WARM UP EXERCISE

The warming effect: An effective warm up exercise should:
 Increase blood flow to the muscles Gently raise heart rate Increase core body temperature
 Increase muscle elasticity Increase mental alertness
neck stretch hamstring stretch calf stretch side arm stretch outer thigh stretch
shoulder rolls quadriceps stretch knee bends/squat tricep stretch inner thigh stretch
other warm up exercise
hip circles alternate toe touches side alternate reach up march feet apart
alternate cross kicks front waist turns lower back stretch breathing exercise
march on the spot jog in place shin stretch knee lifts jumping jacks

HEALTHY LIFESTYLE GUIDELINES

1. Perform around 20-30 min. of moderately intense physical activity on most days of the week. It can accumulation of min. for
each day
2. Eat a healthy breakfast every day. 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.

WELLNESS LIFESTYLE
Being physically active can help you achieve a healthy weight and prevent excessive weight gain. However, physical activity is
also important to all other aspects of your health. Benefits include sleeping better at night, decreasing your chances of becoming
depressed and helping you look good. When you are not physically active, you are more likely to have health problems, including heart
disease, type 2 diabetes and high blood pressure.
The amount of physical activity needed to manage body weight depends on calorie intake and varies a lot from person to
person. Some adults will need to do more physical activity than others to manage body weight.

Assess Your Behaviour

Many people want to lose weight so they will look better. Are you one of them? The problem is that some people have a
distorted image of what they would really look like if they were to reduce to what they think is their ideal weight. Hereditary factors play
a big role and only a small fraction of the population have the genes for a “perfect body”.
The question you can ask yourself is: Am I happy with my weight? Part of enjoying a higher quality of life is being happy with
yourself. If you are not you either need to do something about it or learn to live with it.

The Simple Truth

There is no quick and easy way to take off excess body fat and keep it off for good. Weight management is accomplished by
making a lifetime commitment to be physically active and have proper food selection. When taking part in a weight/fat reduction
program, you also have to decrease your caloric intake, be physically active and implement strategies to modify unhealthy eating
behaviors.

WEIGHT LOSS STRATEGIES

* Make a commitment to change. You must accept that you have a problem and decide that you really want 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 TV or reading.
Most foods consumed in this situations lack nutritional value or 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 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 it 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 served 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 behaviours 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.

WEIGHT MANAGEMENT
The risk of being obese and overweight will bring a lot of health problems to many individuals.

Health Consequences of Excessive Body Weight

Being overweight or obese increase the risk for:
- high blood pressure - shortened life expectancy - stroke - type 2 diabetes
- decreased quality of life - gout - congestive heart failure - gallbladder diseases
- obstructive sleep apnea and respiratory problems - poor female reproductive health (menstrual irregularitries)
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- psychological disorders (depression, eating disorders, distorted body image, discrimination and low self-esteem)

Eating Disorders
Eating disorders are illnesses that involve crucial disturbances in eating behaviours thought to stem from some environmental
pressures. These disorders are characterized by an intense fear of becoming fat, which does not disappear even when the person is
losing weight in extreme amounts. Types of eating disorder:
 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 episode of eating excessive amounts of food
within a relatively short time
 Emotional Eating – to consumption of large quantities of food to suppress negative emotions

The combination of diet and exercise leads to greater weight loss. Exercise increases the rate of weight loss and is vital in
Maintaining the ideal weight. Not only will exercise maintain lean tissue but those who exercise and remain physically active for 60 or
more minutes per day are able to keep their weight off.
Our nation’s young people are in large measure, inactive, unfit and increasingly overweight. Ultimately, this could have a
Devastating impact on our national health care budget. Young people like you can build healthier bodies and establish healthy lifestyles
by including recreational activities in your daily routine.

PHYSICAL FITNESS ASSESSMENT

a. Curl-up test – to measure muscular endurance of the abdominal muscles
b. Push-ups – measure the strength of the arms and the shoulder girdle
c. Trunk lift – measure the upper back and trunk flexibility
d. 50-Yard dash – to evaluate speed
e. One foot stand – to evaluate balance by holding the position for a maximum of 60 seconds

Fitness Walking
Walking is generally considered as a moderate physical activity but it is effective in promoting metabolic fitness and overall health. To
achieve cardiovascular fitness, walking must be done intensely enough to elevate the heart rate to target zone levels. Health and fitness
benefits of walking: - helps with weight management - accessible to everyone
- doesn’t require special equipment - one of the easiest ways to get more active
- reduces symptoms of depression and anxiety - a low impact exercise
- lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) - reduces the risk of some cancers
- raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol) - reduces the risk of heart attack
- lowers blood pressure - reduces stress
- helps reduce risk and/or aids with the management of type 2 diabetes - you don’t have to pay for it
- helps maintains strong bones - helps maintain lean muscle tissue
- less likely to lead injuries - reduces the risk of heart disease
- builds aerobic fitness
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.
Shoes: low heels, flexible sole, lightweight and breathable fabric, great fit
Prevent shin pain: painful or aching shins are very common for new walkers. It can also be a problem when increasing speed/distance.
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.
Burn calories when walking one mile: an average 100 calories per mile. It varies depending on the individual, speed, terrain, etc.
Meal 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). Whatever you eat should be something you
have previously tried so you know how to react to it. Be sure to drink water during and after the walk.

Tips to Enjoy Walking Routine

* Pass the talk test. If you can’t 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.
* Crosstrain. Alternate walking days with biking, swimming, playing badminton or other exercise to maintain a healthy heart.

Let’s Build Strength through Muscle Exercise

The benefits of strength training for young teenagers like you lead to increase muscle strength and endurance, power and
muscle tone – all of which help to improve and maintain your functional physical capacity to perform your daily tasks easily. Strength
is a basic health-related fitness component and is an important wellness component for optimal performance in your daily activities
such as sitting, walking, running, lifting, doing school and house work and enjoying recreational activities.

Exercise Safety Guidelines

- Select exercises that will involve all major muscle groups: chest, shoulders, back, legs, 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 (5-7 min) and some gentle stretches for a few minutes.
- Maintain proper body balance that involves good posture, a stable body position and correct posture in sitting, lying and other exercise
positions.
- Breathe naturally. Inhale during the aerobic 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 of injury.
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FLEXIBILITY EXERCISES
Neck stretches Side stretch Chest stretch Quad stretch
Arm circles Body rotation Shoulder Hyperextension stretch Heel cord stretch

Strength Training Without Weights

A. Flatten your Abs C. Build your lower body strength
Twisting crunches Leg raises Walking lunge Squat
B. Strengthen your chest muscles Side lunge Prone hold
Push-up Knee push-up Decline push-up Tricep dip Glute lift

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
6. It is relaxing. It has slow dynamic and static movements
7. It has a 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 good form of meditation.

Eight Yoga Foundation Posture

1. Downward facing dog position 3. Warrior pose 1 5. Extended side angle 7. Cat-cow stretch
2. Mountain pose 4. Warrior pose 2 6. Triangle pose 8. Staff pose

HIP-HOP CARDIO WORKOUT

Hip-hop aerobics get your heart pumping and your body moving. Do some street style, dancing while you kick up your cardio
with popping and locking, breaking, top rockin’, jerking, freezing, spinning and sliding.

Benefits of Hip-hop Aerobics

* calorie and fat burning workout * improve stamina and endurance * promotes a positive mind set
* improve coordination, flexibility and agility * encourage confidence * improve mental functioning
* increase aerobic fitness * develop social skills

BASIC HIP-HOP DANCE STEPS

1. Glide step * starting with the R foot, slide to the right, then slide to the left with the left foot
* make it single-single-double slide step
* extend arms sideward left when sliding to the right then reverse direction
2. Box step * cross right foot over left foot, cross left foot over right (cts. 1, 2). Pull right foot back then pull left foot back (cts. 3 & 4)
* stomp right fot then punch right arm downward then reverse side (cts. 5, 6 )
* round arms from chest (cts 7, 8)
3. Pump step * starting with right foot, step side then close left foot to right foot with arms pumping at chest level (cts. 1, 2, 3, 4).
4. Pull down * starting with the right foot, slide to the right and push down right arm and pull left leg up (cts. 1, 2).
5. The turn step * starting the right foot, do a 3-step turn to the right and snap both fingers down (1, 2, 3, 4)
* repeat starting with the left foot (cts. 5, 6, 7, 8)
6. Jumping jacks changes
* jump out, extend both arms sideward, jump in, extend both arms upward (repeat 2x) (cts. 1, 2, 3, 4)
7. Hip-hop wave * wave right arm upper up moving to the right (cts. 1, 2), repeat moving to the left (cts. 3, 4)
8. Cool walk * starting with the right foot, walk forward with knees slightly bouncing, swing left arm forward (as if your walking);
repeat with left swinging right arm foot (cts. 1, 2, 3, 4)
* repeat 4x
9. Shoe tap * start with a simple toe tap w/ the right foot moving forward closing left to right, then moving backward (cts. 1, 2, 3, 4)
* repeat starting with the left foot (cts. 5, 6, 7, 8)
10. Hip roll * bend both knees and push hips to the right then cross step left (ball change) (cts. 1, 2, 3, 4)
* repeat moving to the left (cts. 5, 6, 7, 8)

Summary
Now that you have learned the concept of active recreation and how it can maintain and improve your life, it is now your turn to share
what you have learned with your family, friends and immediate community.
The true measure of your understanding of the concepts and principles of active recreation, fitness and a healthy lifestyle is your
capacity to apply it in your daily life. Reading more about health, fitness and wellness, specifically on lifestyle and weight management at the
same time keeping yourself engaged in such activities, will make you a more physically fit and healthier individual.
No one would ever understand the importance of recreation until you experience the benefits. It is fun, embodied in the form of fitness
activities to refresh one’s body and mind. It is only through your personal experience that you can influence others to participate and commit to
improving their own health and fitness practices. Fitness is contagious. It makes you more energetic and keeps your mind healthy, fresh and
stress-free.
So what are you waiting for? Go on and influence your community! If everyone is fit enough to carry out their daily routines then can
also capable of becoming more productive members of the community and contribute in the development of our nation and make our
environment a healthy place to live in.

GLOSASARY
Aerobic Exercise a style of physical movement designed to increase heart rate and improve oxygenation throughout the body
Anorexia Nervosa eating disorder characterized by self-imposed starvation to lose and maintain very low body weight, due to a false
or distorted perception of being fat
Binge-eating Disorder eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively
short time
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
Emotional Eating the consumption of large quantities of food to suppress negative emotions
Frequency refers to how often you involve yourself in regular physical activity or exercise
Hip-hop Aerobics an exciting combination of intense cardiovascular exercises incorporating hip-hop moves and upbeat music to get
your heart pumping
Intensity refers to how hard you should exercise or the difficulty of your physical activity
Recreation an activity that people engage in their free time that they enjoy and recognize as having socially redeeming values and
generates a general sense of well being
Time refers to how long you should engage in a specific physical activity
Type refers to the kind of exercise or physical activity you should engage in
Yoga a Hindu philosophy that teaches a person to experience inner peace by controlling the body and mind.