PHYSICAL EDUCATION & HEALTH 11

PHYSICAL ACTIVITY PRACTICUM

MARVIN B. BROÑOSO
PE & HEALTH TEACHER
09186975164
LEARNING COMPETENCIES
▪ Distinguishes aerobic from muscle-and bone-strengthening activities
▪ Explains how to optimize the energy systems for safe and improved performance
 PHYSICAL ACTIVITY
means movement of the body that uses energy.
Walking, gardening, briskly pushing a baby stroller,
climbing the stairs, playing soccer, or dancing the
night away are all good examples of being active. For
health benefits, physical activity should be moderate
or vigorous intensity
 MODERATE PHYSICAL VIGOROUS PHYSICAL
ACTIVITY ACTIVITY
•Walking briskly (about 3½ miles per hour) •Running/jogging (5 miles per hour)
•Bicycling (less than 10 miles per hour) •Walking very fast (4½ miles per hour)
•General gardening (raking, trimming •Bicycling (more than 10 miles per hour)
shrubs) •Heavy yard work, such as chopping wood
•Dancing •Swimming (freestyle laps)
•Golf (walking and carrying clubs) •Aerobics
•Water aerobics •Basketball (competitive)
•Canoeing •Tennis/Badminton (singles)
•Tennis/Badminton (doubles)
PHYSICAL BENEFITS
•Cardiovascular System Your heart and blood vessels receive the
most benefits from regular physical activity.
•Weight Maintenance Staying at a healthy weight can reduce your
risk for developing diseases such as diabetes, heart disease, and
certain cancers.
•Bone Strength Your physical activities make your bones stronger
and denser.
•Balance and Coordination Physical activity improves your balance
and coordination, which may, in turn, improve your athletic ability.
 ARE YOU ???
LIFTING HEAVY WEIGHT
STRETCHING YOUR
MUSCLE
OR MAYBE YOU'RE PERFORMING AN ACTIVITY THAT CAUSES
YOU TO SWEAT AND BREATHE HARD THAT MAKES YOUR
BLOOD PUMP THROUGH YOUR VEINS AS IT CARRIES OXYGEN
TO YOUR MUSCLES TO KEEP YOU GOING.
 If you're performing
this last activity, then
you're engaging in
aerobic exercise.
▪ Aerobic exercise is any physical activity that makes you
sweat, causes you to breathe harder, and gets your heart
beating faster than at rest. It strengthens your heart and
lungs and trains your cardiovascular system to manage and
deliver oxygen more quickly and efficiently throughout your
body. Aerobic exercise uses your large muscle groups, is
rhythmic in nature, and can be maintained continuously for
at least 10 minutes.
BENEFITS OF AEROBIC
In addition to strengthening your heart and cardiovascular system,
participation in regular aerobic exercise has many health benefits. Aerobic
exercise:
▪ Improves your circulation and helps your body use oxygen better
▪ Increases energy
▪ Increases endurance, which means you can workout longer without getting tired
▪ Helps reduce the risk of developing heart disease
▪ Helps reduce the risk of developing diabetes
▪ Helps reduce body fat
▪ Helps you reach and maintain a healthy weight
▪ Helps reduce stress, tension, anxiety, and depression
▪ Improves sleep
EXAMPLES OF AEROBIC EXERCISE
▪ Physical activity such as walking, jogging, indoor cycling, or aerobic
dancing are all examples of aerobic exercise that strengthen the heart
and lungs, therefore improving your body's utilization of oxygen. For
general health, aim for a 30-minute workout (or three 10-minute
workouts per day) three to five days a week at moderate intensity.
Moderate intensity refers to an activity that will increase your breathing
and get your heart beating fast. You should be able to talk with ease
during moderate intensity workouts, though trying to sing would be more
challenging.
▪ For weight loss, gradually work up to 45 minutes or longer at moderate to
vigorous intensity five to six days a week, allowing for at least one day of
rest a week. Vigorous intensity refers to an activity that will have your
heart beating quite a bit more than moderate intensity workouts, and
your breathing will be harder so saying more than a few words will be
difficult.
 STRONG BONES
Find out the best exercises for building and maintaining strong
bones for your age, level of fitness and bone strength.
All forms of physical activity will help keep your bones fit for
purpose and reduce the risk of falling.

Running ball games, such as football, basketball, hockey and netball

trampolining racket sports, such as badminton, squash and tennis
gymnastics martial arts, such as karate and taekwondo
skipping and jumping body weight exercises, such as press-ups and squats or lunges
exercise to music, rock climbing
dance-related activities
 STRONG BONES
Bone-strengthening activities produce an impact or tension force on
the bones that promotes bone growth and strength.

Running ball games, such as football, basketball, hockey and netball

trampolining racket sports, such as badminton, squash and tennis
gymnastics martial arts, such as karate and taekwondo
skipping and jumping body weight exercises, such as press-ups and squats or lunges
exercise to music, rock climbing
dance-related activities Skipping Rope
 MUSCLE STRENGTH
Should work with muscles as they move against resistance. This
resistance can come from workout machines, free weights or
barbells, elastic bands, water, stairs, hills, cans of vegetables from
the pantry -- even your own body weight as you do a pushup.
MUSCULAR STRENGTH AND
ENDURANCE
Muscular strength and endurance
are important components of
health related fitness because they
can help you stay "injury-free" and
prevent some health problems
(example: neck and lower back
pain).
MUSCULAR STRENGTH AND
ENDURANCE
▪Muscular strength and endurance
can also help you maintain bone
strength, and can help to improve
your fitness level and sport
performance.
MUSCLE STRENGTHENING EXERCISES:
Increase your muscular
strength, power, endurance,
and mass.
HERE ARE A FEW EXAMPLES OF ACTIVITIES:

● Skipping rope

● Jogging

● Playing sports such as gymnastics,

basketball, volleyball, and tennis.
 Remember to work
your muscles and your bones
at least three times a week!

Be active every day!

EQUIPPING ACTIVITIY
▪ What were the physical activities in your childhood ?

▪ What are the physical activities you do now as a teenager?