CHAPTERMEANING, OBJECTIVE, VALUES AND

1: BENEFITS
HEALTH OF PHYSICAL
WHAT IS PHYSICAL
EDUCATION
OBJECTIVE OF PHYSICAL
EDUCATION?
VALUES OF PHYSICAL
EDUCATION
HEALTH EDUCATION
BENEFITS OF EXERCISE AND PHYSICAL
ACTIVITY

■ Physical Education (PE)

■ It is the interdisciplinary study of all areas of science
relating to the transmission of physical knowledge and
skills to an individual or a group, the application of these
skills, and their results. Physical Education is an
important segment of general education which aims to
contribute to the total development of the learner through
participation in selected activities. Thus, it provides
opportunities to acquire lifelong skills that are essential
to his physical, mental, social, and emotional
development.
■ Physical Education is an integral part of young people's
education in senior cycle. As a result of their learning in
physical education, young people can increase their
enjoyment, confidence, and competence in a range of
physical activities. They can learn about health-related
fitness and take responsibility for being physically active
now and in the future. Overall, they can develop positive
attitudes to physical activity and its importance in a
healthy and fulfilling lifestyle.
■Physical education has been defined in many ways. According to the PE1 workbook for tertiary
level made by:
■ Eviza, et al. (2007), Lumpkin (2002) defined physical education as process through which
an individual obtains optimal mental, social, and fitness skills through physical activities
■Revelo (1972) had the concepts of P.E as an education through or by means of physical
activities.
■ Dr. Carmen TabijeAndin (1978) define P.E as an integral part of the education program
designed to promote the optimum development of an individual physically, emotionally,
mentally, and socially through total body movements on the performance of properly
selected physical activities. Further, she explained that P.E offers unique opportunities for
the development of the individual who can easily find himself fit to live in the new society, as
well as to contribute his maximum capacity in the service of his fellowmen, his country and
above all, his God.
■Major Goal of Physical Education
■Considering these four aspects;
■Fitness is the ability
■ To live a healthy
■ Satisfying
■ Useful life
■ This kind of life is what the education philosophers
and thinkers’ tern as the “good life”. This is the
ultimate goal of education.
Objectives of Physical Education
The following objectives of Physical Education
are viewed and stated in terms of their
contribution to the outcomes of education.
Physical development – Through carefully
selected physical education activities, an
individual who participates actively will develop and maintain good health and
high level of physical activity.
Social development – Participation in physical activities give opportunities for
the development of desirable social traits that are needed for adjustment to
the social life in general.
Some worthwhile traits are:
⚫ Friendliness
⚫ Cooperation
⚫ Respect for the right of others
⚫ Good Sportsmanship
⚫ Honesty in the group activity or competition
Emotional development – The informal
nature of physical education offers
opportunities for the development of
expression and emotional traits needed
for emotional mastery like:
⚫ Self-confidence
⚫ Self-control
⚫ Self-reliance
⚫ Courage and Determination
Mental development – Through
participating in physical education
activities, the individual develops his
mental capacities as he/she learns the
mechanical principles or underlying
movement, as the learner acquire
knowledge and understanding of rules and strategies of games and sports
and the ability to analyze and give judgments.
Values of Physical Education

The value of physical education activities are found in the resulting

development and adjustment of the individual. Engaging in any activity
stimulates in some degree the 4 types of development, although different
activities emphasize different amounts. Regular exercise and physical activity
are extremely important and beneficial for long-term health and well-being.

Four types of development

⚫ Organic – the development of power and endurance of the heart, lungs, heat-
regulating mechanism, and digestive and eliminating organs.
⚫ Neuromuscular – the development of skills and coordination required in the
mastery of life’s varied activities can be directly attributed to physical
education.
⚫ Interpretive – a type of development which strengthens the thinking,
interpreting, and problem-solving processes of the individual.
⚫ Emotional – the development and maturing of impulses and emotions
through activities which gives them expression under natural controls such as
officials, rules, traditions, and the person’s desire to stay in the game and play
are inherent in team sports where fear, anger, joy, and other powerful
emotions are experienced.
Health Benefits of Physical Education

● Physical Education helps person prevent acquiring various sickness

and diseases.
● Physical Education provides information about the person’s physical
condition.

● Physical Education does not only train the students in sports. It teaches
them to internalize the value of sports and its related benefits.

● Physical Education basically aims to develop physical fitness and to

maintain it.

● Physical Education provides students an avenue to develop aesthetic

inclination like dancing; it teaches students to be graceful in
movements which after all, the basic requirement to illustrate beauty of
dance.
● Reduced risk of heart disease: Physical education can counteract
major risk factors of coronary heart disease: obesity, inactivity
and high blood pressure.
● Improved physical fitness: A good program improves children's
muscular strength, flexi muscular endurance, body composition
(fat-to-muscle ratio) and cardiovascular endurance.

● Stronger bones: Regular physical activity increases bone density

to create a sturdy skel

● Weight regulation: A good program can help children regulate

their weight by burning ca toning their bodies, and improving their
overall body composition.

● Health promotion: Appropriate physical activity prevents the

onset of some diseases an postpones the debilitating effects of
the aging process.

● Improved judgment: Quality physical education can influence

moral development. Stude have the opportunity to assume
 leadership, cooperate with others, and accept responsibility for
own behavior.

● Self-discipline: A good program teachers children to follow rules and

established procedures and to be responsible for the own health-
related fitness.

● Skill development: Physical education develops skills which allow

enjoyable and rewarding participation in physical activities. New skills
become easier to learn.

● Experience setting goals: Physical education gives children the time

and encouragements they need to set and strive for personal,
achievable goals.
● Improved self-confidence and self-esteem: Physical education
instills a strong sense of self-worth in children. They can become more
confident, assertive, emotionally stable, independent, and self-
controlled.

● Stress reduction: Physical activity is an outlet for releasing tension

and anxiety.

Source: Physical Education 1 for College by: Doris D. Tulio.

 Chapter 2:
• Muscular system
of the human body
• Body planes •
Synovial joints
and movements
 What is muscular system?

 The Muscular System is responsible

for the movement of the human body; attached
 to the bones of the skeletal system are about 700 named muscles that make
up roughly half of a person’s body weight.
 Each of these muscles is a discrete organ constructed of skeletal muscle
tissue, blood vessels, tendons, and nerves. Muscle tissue is also found inside
of the heart, digestive organs, and blood vessels.
 In these organs, muscles serve to move substances throughout the body.
 Source:https://quizlet.com/297741037/muscular-systemvocabulary-diagram/
 3 Types of Muscular Tissues
 In the muscular system, muscle tissue is categorized into three
distinct types: skeletal, cardiac, and smooth. Each type of
muscle tissue in the human body has a unique structure and a
specific role. Skeletal muscle moves bones and other
structures. Cardiac muscle contracts the heart to pump blood.
The smooth muscle tissue that forms organs like the stomach
and bladder changes shape to facilitate bodily functions.
 Here are more details about the structure and function of each type of muscle
tissue in the human muscular system.
 •Skeletal muscles attach to and move bones by contracting and relaxing in
response to voluntary messages from the nervous system. Skeletal muscle
tissue is composed of long cells called muscle fibers that have a striated
appearance. Muscle fibers are organized into bundles supplied by blood
vessels and innervated by motor neurons.
 • Smooth muscle is found in the walls of hollow organs throughout the body.
Smooth muscle contractions are involuntary movements
triggered by impulses that travel through the autonomic nervous
system to the smooth muscle tissue. The arrangement of cells
within smooth muscle tissue allows for contraction and relaxation
with great elasticity. The smooth muscle in the walls of organs like
the urinary bladder and the uterus allow those organs to expand
and relax as needed. The smooth muscle of the alimentary canal
 (the digestive tract) facilitates the peristaltic waves that move
swallowed food and nutrients. In the eye, smooth muscle changes
the shape of the lens to bring objects into focus. Artery walls include
smooth muscle that relaxes and contracts to move blood through
the body.
 • The heart wall is composed of three layers. The middle layer, the
myocardium, is responsible for the heart’s pumping action. Cardiac muscle,
found only in the myocardium, contracts in response to signals from the
cardiac conduction system to make the heartbeat. Cardiac muscle is made
from cells called cardiocytes. Like skeletal muscle cells, cardiocytes have a
striated appearance, but their overall structure is shorter and thicker.
Cardiocytes are branched, allowing them to connect with several other
cardiocytes, forming a network that facilitates coordinated contraction.
 Planes of the Body
 A plane is an imaginary flat surface often times the
body is section or cut along a surface of plane,
which is referred to as a body plane. An unlimited
number of sections can be made along an
unlimited number of planes. When a section of the
body or an organ is cut, it is named after the plane
which it occurs.
 Sagittal Planes – run from the top of the body to
the bottom and run from the front to the back. It
divides the body into left and right sections. If
sagittal planes run down the midline of the body
and divide the body into equal halves, it is called
mid sagittal plane.
 Coronal or frontal Plane – run side to side and top
to bottom, these planes divide the body into anterior and posterior sections.
 Transverse Planes – run side to side and front to back, these planes divide the body into
upper and lower sections. These planes are sometimes called Horizontal Plane.
 Since we have an infinite number of possible planes
and ways to draw planes, any plane is describing as
an oblique plane. So, we can draw a plane like this,
which goes to side to side but also runs slightly up and
down, slightly front and back. This is an oblique plane.
 SYNOVIAL JOINTS

 A synovial joint, also known as a diarthrosis, is the

most common and most movable type of joint in the
body of a mammal. Synovial joints achieve movement
at the point of contact of the articulating bones.
Structural and functional differences distinguish
synovial joints from cartilaginous joints
(synchondroses and symphyses) and fibrous joints
(sutures, gomphoses, and syndesmoses).
 The main structural differences between synovial and
fibrous joints are the existence of capsules
 surrounding the articulating surfaces of a synovial joint and the presence of lubricating
synovial fluid within those capsules (synovial cavities).
 Several movements may be performed by synovial joints. Abduction is the movement away
from the midline of the body. Adduction is the movement toward the middle line of the body.
Extension is the straightening of limbs (increase in angle) at a joint. Flexion is bending the
limbs (reduction of angle) at a joint. Rotation is a circular movement around a fixed point.

 The joint of a skeleton defines a motion of the body and its limitation.
Synovial have 6 types; Synovial joints are the most common types of joints
in the body; it also gives the bone ability to move smoothly against each
other.
 •Hinge (elbow) is used only for bending and straightening motions along a
single axis. Movements: flexion and extension
 •Pivot joints (atlantoaxial joints between C1 and C2) is used for rotation
around one axis such as between the first and second cervical vertebrae
which allows for side to side Movements: pronation and supination
 •Ball and socket joint (hip joint) is the only ball and socket joints of the
body and is used for large movements while the motions between bones
at a plane joint.
 •Plane joint (gliding joint) allows the bones to slide against each other.
 •Condyloid joints (ellipsoid joints) allow you to spread your fingers apart
and bring them together or to move in a medial or lateral direction.
 •Saddle joint provides the thumb the ability to move away from the palm of
the hand.
´MOVEMENTS OF THE
BODY
´•Flexion describes a bending
movement that decreases
the angle between a
segment and its proximal
segment. For example,
bending the elbow, or
clenching a hand into a fist,
are examples of flexion.
When a person is sitting
down, the knees are
flexed.
´•Extension is the opposite of flexion, describing a
straightening movement that increases the angle
between body parts. For example, when standing up,
the knees are extended.
 • Abduction is a motion that
pulls a structure or part away
from the midline of the body.
In the case of fingers and
toes, it is spreading the digits
apart, away from the
centerline of the hand or foot.
Abduction of the wrist is also
called radial deviation.
 ´•Adduction is a motion that pulls a structure or part
toward the midline of the body, or towards the midline
of a limb. In the case of fingers and toes, it is bringing
the digits together, towards
the centerline of the hand
or foot.
 • Elevation is movement in
a superior direction. For
example, shrugging is an
example of elevation of the
scapula.
´•Depression is movement in
an
 inferior direction, the opposite of elevation.
´•Rotation of body parts is referred to as internal or
external, referring to rotation towards or away from the
center of the body.
 •Dorsiflexion and plantar flexion
refer to extension or flexion of the
foot at the ankle. These terms
refer to flexion in direction of the
"back" of the foot, which is the
upper surface of the foot when
standing, and flexion in direction
of the sole of the foot.
 •Dorsiflexion is where the toes are
brought closer to the shin. This
 decreases the angle between the dorsum of the foot and the
leg. For example, when walking on the heels the ankle is
described as being in
dorsiflexion.
 • Plantar flexion is the
movement which decreases the
angle between the sole of the
foot and the back of the leg; for
example, the movement when
depressing a car pedal or
standing on tiptoes.
 (This is an illustration of a ballerina that is demonstrating plantar
flexion of the feet.)
 • Flexion and Dorsal flexion refer
to movement of the flexion (palmar
flexion) or extension (dorsiflexion)
of the hand at the wrist. These
terms refer to flexion between the
hand and the body's dorsal surface,
which in anatomical position is
considered the back of the arm;
and flexion between the hand and
the body's palmar surface,
 •Palmar flexion is decreasing the
angle between the palm and the
anterior forearm.
 •Dorsal flexion is extension at the ankle or wrist joint. This brings
the hand closer to the dorsum of the body.
 • Pronation and Supination generally
refers to assuming prone or supine
positions, but often they are in the
standard anatomical position wherein
the palm are used in a specific sense
referring to rotation of the forearm or
foot so that or sole is facing anteriorly
(supination) or posteriorly (pronation).
 •Pronation at the forearm is a rotational
movement where the hand and upper
arm are turned inwards. Pronation of
 the foot is turning of the sole outwards, so that weight is borne
on the medial part of the foot.
 •Supination of the forearm occurs when the forearm or palm are
rotated outwards. Supination of
the foot is turning of the sole of
the foot inwards, shifting weight
to the lateral edge.
´Inversion and Eversion
refer to movements that
tilt the sole of the foot
away from (eversion) or
towards (inversion) the
midline of the body.
 ´Eversion is the movement of the sole of the foot
away from the median plane.
´Inversion is the movement of the sole towards the
median plane. For example, inversion describes the
motion when an ankle is twist.

We had just discussi Let’s move on

next
level finished
of theexercise/s
s or on. to the s your
that higher
activity/ demonstrate
skills/knowledge of what you potential
have learned.
 Chapter 3: Health Related Fitness.
Health Relate Fitness Components of
Health Related Fitness Meaning of
Physical Fitness Body Mass Index
 Health Related Fitness
 1. Health is a state of complete physical,
mental and social well-being and not
merely the absence of disease or Infirmity
 2. Health Related-Fitness – Is the
components concern the development of
qualities necessary to function efficiently
and maintain a healthy lifestyle.
 1.Cardiovascular Endurance - The ability
of the heart, blood vessels, blood, and
respiratory system to supply fuel, mainly
oxygen, to the muscles and the muscles’
ability to utilize the fuel for activity
 2. Cardio-respiratory endurance is the
ability of the body's circulatory and respiratory systems to supply fuel during sustained
physical activity.
 Four Training Techniques to Improve Cardio respiratory Endurance.
 a. Continuous Training – the large of improvement possible will be
determined by initial levels of cardio respiratory endurance.
 b. Interval Training - Consists of alternating periods of relatively
intense work and active recovery. It allows for performance of much
more work at a more intense 4 workload over a longer period of time
than if working continuous.
 c. Fartlek – Literally means “Speed Play “it is similar to interval
training in that you must run for a specified period of time;
 d. Par Cours – The technique for improving cardio respiratory
endurance that basically combines continuous training and circuit
training
 Four consideration of continuous training
 a. Types of Activity - Use large
amounts of oxygen elevated the heart
rate and maintain it at the level for an
extended time.
 b. Frequency of Activity - The minimal
improvement in cardio respiratory
endurance, it is necessary for the
average person to engage in no less
than three session per week
 c. Intensity of Activity – Relatively
simple process to identify a specific
work-load that will make the heart rate
plateau at the desired level.
 d. Duration of Activity – The minimal improvement to occurs, you must participate in
at Least 20 minutes of continuous activity with the heart rate elevated to its working
level.
 Five Important Consideration of Interval Training
 Training Period – The amount of time that continuous activity is actually being performed.
 Recovery Period – The time between training periods.
 Set – The group of combined training and recovery period.
 Repetition – The number of training/ recovery period per set.
 Training Time/Distance – The rate or distance of the training period.

 3. Flexibility it is a quality of plasticity which gives the ability to do a wide range

of movement.
 4. Muscular endurance is the ability of muscle to perform or sustain a muscle
contracting repeatedly over a period of time.
 5. Muscular strength is the ability of the muscle to exert force during an activity.
 6. Body composition refers to the relative amount of muscle, fat, bone, and
other vital parts of the body. The components of health-related and motor skill-
related fitness overlap. For example, cardio respiratory endurance, strength,
flexibility, and body composition are essential for healthy living; they are also
important in skillful motor performance.
uPhysical Fitness
u1. Physical fitness is a state of well-being with low risk of
premature health problem and energy to participate in a
variety of physical activities. It is a combination of medical
fitness (body soundness) and dynamic fitness (capacity for
action). It is the ability of an individual to perform one’s daily
activities efficiently without undue fatigue, reduce the risk of
 health problems and with extra “reserve” in case of
emergency.
u2. Fitness A broad term denoting dynamic qualities the allow
you to satisfy your needs regarding mental and emotional
stability, social consciousness and adaptability spiritual and
moral fiber, and physical heath consistent with your
hereditary.
 Benefits of Health and Wellness
 Looking good – regular physical activity is a healthy lifestyle.
Healthy lifestyle such as proper nutrition, good posture, and good
body mechanics can help you look your best.
 Feeling good – people who engage in regular physical activity feel
better. You can resist fatigue, are less likely to be injured and are
capable of working more efferent.
 Enjoying life – life is more enjoyable when you engage in regular
physical activity that results in physical fitness, the key to be able
to do more of the things you want to do.
 Meeting emergencies – a fit and active person has the capacity to
help or to assist other people when they need help.
 Body Mass Index
 The Body Mass Index (BMI) is a widely accepted tool to evaluate body
composition. The score reflects how heavy the person is, relative to his/her
height.
 The BMI may be determined using a table or chart which displays BMI as a
function of mass and height using contour lines or colors for different BMI
categories, and which may use other units of measurement (converted to metric
units for the calculation).
 The BMI is a convenient rule of thumb used to broadly categorize a person as
underweight, normal weight, overweight, or obese based on tissue mass
(muscle, fat, and bone) and height. Commonly accepted BMI ranges are
underweight (under 18.5 kg/m2), normal weight (18.5 to 25), overweight (25 to
30), and obese (over 30).
 BMIs under 20 and over 25 have been associated with higher all-causes
mortality, with the risk increasing with distance from the 20–25 range.
Source:https://www.123rf.com/photo_112233735_stockillustration-creative-vector-
illustration-of-bmi-body-massindex-infographic-chart-with-silhouettes-and-scaleiso.html
Source:https://www.vikasfitnessguide.com/2018/08/h
ow-to-calculate-body-mass-bmi-index.html
Chapter 4: Skill related-fitness
Six components of skill
related-fitness
Benefits of skill related-fitness
 The ability to perform during games and sports; also called PERFORMANCE FITNESS. Skill
related fitness has six

The abilities that help people perform skills.

Consists of those components of fitness that have a relationship with enhanced performance in
athletic activities.
 Skill related fitness abilities increases one’s ability to perform in various
activities and only has an indirect connection with related
components of fitness are considered to be agility, balance,
coordination, power, speed, and
reaction time though some people feel that other abilities such as spatial
awareness should be included. It is assumed that kids who have who
 What is skill possess high skill related fitness will be more likely to participate in a
related variety of activities and for this reason will also exemplify a high standard
fitness? of health-related fitness. Skill-related fitness components are assessed
with several different tests. Such components as reaction time and speed
 component are considered by some to be more related to heredity than healthy
s. lifestyles, especially in young people.
▪ RESTING HEART RATE (RHR)
–
–this is the number of pulses beat at rest. The best tome to take the RHR
 health. The
skill- is upon waking up in the morning. The average RHR is 75 beats for
males and 80 foe females per minute.
▪ WORKING HEART RATE (WHR) OR EXERCISE HEART RATE
(EHR) OR TARGET HEART RATE (THR)
  this is 60-80% of your heart’s maximum capacity (after deducting
age) while exercising. An ordinary college freshman should
Monitoring approximately have WHR of 130160 pulse beats per minute. This is
Rate
Heart gradually attained in the workout phase and sustained by steady
exercises for about 20 minutes.
▪ RECOVERY RATE (RR0)
 this is the number of pulse beats taken 5 to 10 minutes after a
workout or after walking and stretching in the gradual cool-down. The
heartbeats should go back to normal or slightly above the resting heart
rate.

1. BALANCE - involves vision, reflexes, and the skeletal

muscular system which provides the maintenance of
equilibrium.
  The ability to maintain a certain posture or to move
without falling.
 a. Static balance: maintain equilibrium in a stationary
position.
SIX
 b. Dynamic balance: maintain equilibrium when moving
COMPONENT the body.
S 2.COORDINATION – the ability to integrate the senses with
OF SKILL muscles so as to produce accurate, smooth, and harmonious
RELATED body movement.
FITNESS.  Related to the ability to use the senses, such as sight
and hearing, together with body parts in performing
motor tasks smoothly and accurately.
3. AGILITY – the capacity to change the direction of the
body quickly and effectively.
4. SPEED – the ability to move one’s body from one point
to another in the shortest possible time.
5. POWER – sometimes confused with strength. Speed of
contraction, likewise, is the basic ingredient which, when
combined with strength, provides an explosive type of
movement.
6. REACTION TIME – the time required to respond or
initiate a movement as a result of a given stimulus.
 –Factors
determining – - A skill-related physical fitness component that relates
▪ HEREDITY to the time elapsed between stimulation and the
• Speed and beginning of reaction to it.
reaction your skill-related fitness
• In spite of limited
achieve high skill
time are particularly limited by
levels heredity.
▪ PRACTICE natural ability, many people have
• Anyone can learn enough determination and desire to
the .
▪ PRINCIPLE of
• It applies to all
 skills required for sports, games, and other lifetime
activities.
SPECIFICITY
skill related fitness and to physical skills.
Healthy lifestyle such as proper nutrition, goo
BENEFIT posture, a good body mechanics can help yo
S look your best.
OF • Feeling good – people who engage in regul
HEALTH physical activity feel better. You can resi
fatigue, are less likely to be injury and a
AND
 capable of working more efferent.
• Enjoying life – life is more enjoyable when yo
SKILL engage
regular physical activity that results in physic
RELATED fitness, the
to be able to do more of the things you want to
do.
• Meeting emergencies – afit and activeperson ha
capacity to help or to assist other people when th
need he
• Looking good – regular physical activity is a
healthy lifestyle.
CHAPTER 5:
AEROBIC
AEROBICS
TYPES OF AEROBIC
EXERCISE
BENEFITS OF AEROBIC
EXERCISE
PROPER
EXERCISESEQUENCE OF AEROBIC EXERCISE
PROGRAM
 SOURCE: HTTPS://WWW.YOUTUBE.COM/WATCH?V=EEPRMCFC7XK

• AEROBIC EXERCISE
IS ANY ACTIVITY THAT USE LARGE MUSCLE GROUPS, CAN BE MAINTAINED CONTINUOUSLY, AND
IS RHYTHMIC IN NATURE. IT IS A TYPE OF EXERCISE THAT OVERLOADS THE HEART AND LUNGS
AND CAUSES THEM TO WORK HARDER THAN AT REST. THE IMPORTANT IDEA BEHIND AEROBIC
EXERCISE TODAY IS TO GET UP AND GET MOVING. THERE ARE MORE ACTIVITIES THAN EVER TO
CHOOSE FROM, WHETHER IT IS A NEW ACTIVITY OR ANY OLD ONE.
• THERE ARE TWO DIFFERENT TYPES OF AEROBIC EXERCISE HIGH IMPACT EXRCISE AND
LOW IMPACT EXERCISE.
ALTERNATE YOUR WORKOUT BETWEEN THE TWO TO HELP
YOU STAY ENGAGED AND MOTIVATED TO MEET YOUR
FITNESS GOAL.
• TYPES OF AEROBIC EXERCISE
• 1. AEROBIC DANCE –INVOLVES ANY KIND
OF DANCE PUT TO MUSIC AND CAN
INCLUDE EVERYTHING FROM ZUMBA (A
LATIN INSPIRED DANCE AEROBICS)
• A TYPICAL DANCE CLASS USUALLY
BEGINS WITH A 5 TO 10-MINUTE WARM-UP,
FOLLOWED BY A 20- TO 30-MINUTE
AEROBIC ROUTINE, AND END WITH A 5- TO
10-MINUTE COOL DOWN.
• ALSO KNOWN AS CARDIOVASCULAR EXERCISE BUILDS YOUR
ENDURANCE.
• HERE ARE SOME ADVANTAGES OF AEROBIC DANCING THAT WILL HELP
YOU DECIDE IF YOU SHOULD GO FOR IT OR NOT.
• THE ADVANTAGES: IT INCREASES STAMINA. WEIGHT LOSS, INCREASES
RESPIRATION EFFICIENCY, INCREASES ARTERY HEALTH, REDUCES
STRESS AND ANXIETY,
STRENGTHENS AND TONE MUSCLES.
• 2. BICYCLING – BIKING IS A TOP-
NOTCH
CARDIO WORKOUT. YOU’LL BURN
ABOUT 400
CALORIES AN HOUR. PLUS, IT STRENGTHENS YOUR LOWER BODY,
INCLUDING YOUR LEGS, HIPS AND GLUTES.

• 3. FITNESS WALKING – IS ONE OF

THE MAIN
GAITS OF LOCOMOTION AMONG
LEGGED
ANIMALS. WALKING IS TYPICALLY
SLOWER
THAN RUNNING AND OTHER GAITS. WALKING IS
DEFINED BY AN “INVERTED PENDULUM” GAIT IN WHICH THE BODY
VAULTS OVER THE STIFF LIMB OR LIMBS WITH EACH STEP.
➢ IT IS AN EXCELLENT TYPE OF
CARDIO ACTIVITY. BUT IN ORDER TO
CHALLENGE YOUR
CARDIOVASCULAR SYSTEM, YOU
NEED TO WALK AT A PACE AND
INTENSITY THAT INCREASES THE
DEMANDS ON YOUR HEART, LUNGS,
AND MUSCLES.

➢ IT IS IMPORTANT FOR WEIGHT

CONTROL BECAUSE IT HELPS YOU
BURN CALORIES. IF YOU ADD 30
MINUTES OF BRISK WALKING TO
 YOU DAILY ROUTINE, YOU COULD BURN ABOUT 150 MORE
CALORIES A DAY. SO, KEEP
WALKING, BUT MAKE SURE YOU ALSO EAT A
HEALTHY DIET
1. JUMPING ROPE – A ROPE USED FOR
EXERCISES AND CHILDREN’S GAMES THAT
INVOLVE JUMPING OVER THE USUALLY
TWIRLING ROPE EACH TIME IT REACHES
ITS LOWEST POINT ALSO; A GAME PLAYED
WITH A JUMP ROPE.
➢ A SKIPPING ROPE OR JUMP ROPE IS A
TOOL USED IN THE SPORT OF
 SKIPPING/JUMPING OVER A ROPE SWUNG SO THAT IT PASSES
UNDER THEIR FEET AND OVER THEIR HEADS.
➢ HERE ARE 5 SCIENCE-BACKED BENEFITS OF JUMPING ROPE:
BURN CALORIES. JUMPING ROPE CAN BURN
200 TO 300 CALORIES IN 15 MINUTES,
IMPROVES COORDINATION, REDUCES INJURY
RISK, IMPROVE HEART HEALTH, AND
STRENGTHENS BONE DENSITY.
• 5. RUNNING – THE FASTEST MEANS FOR AN ANIMAL TO
MOVE ON FOOT.

• IT IS DEFINED IN SPORTING TERMS AS A GAIT IN

WHICH AT
SOME POINT ALL FEET ARE OFF THE GROUND AT THE
SAME TIME.
 IT IS A FORM OF BOTH ANAEROBIC EXERCISE AND AEROBIC EXERCISE.

• RUNNING IS A COMPLEX. COORDINATED PROCESS WHICH INVOLVES THE

ENTIRE BODY.

• AS A FORM OF CARDIO EXERCISE THAT’S EASILY

ACCESSIBLE, RUNNING IS ONE OF THE MOST
STRAIGHTFORWARD WAYS TO GET THE IMPORTANT
BENEFITS
OF EXERCISE. SINCE IT IMPROVES AEROBIC
FITNESS, RUNNING IS A GREAT WAY TO HELP
IMPROVE CARDIOVASCULAR HEALTH. PLUS, IT
BURNS CALORIES AND CAN BUILD STRENGTH,
AMONG OTHER THINGS.

1. STAIR CLIMBING – IS THE CLIMBING OF A

FLIGHT OF STAIR, OFTEN FOR PEOPLE
 WHO HAVE RECENTLY STARTED TRYING TO GET IN SHAPE. A
COMMON EXHORTATION IN HEALTH POP CULTURE IS “TAKEN THE
STAIRS, NOT THE ELEVATOR”
➢ ENGAGES YOUR BODY’S LARGEST MUSCLE GROUP TO
REPEATEDLY LIFT YOUR BODY WEIGHT UP, STEP AFTER STEP.
THUS, USING YOUR MUSCLES TO CARRY YOUR OWN WEIGHT IS
FAR HIGHER TO RUNNING AS COMPARED
➢ IT ALSO RAISES YOUR HEART RATE
IMMEDIATELY THUS MAXIMIZING YOUR CARDIO BENEFITS.
• 7.SWIMMING – THE SELF-PROPULSION OF
A
PERSON THROUGH WATER, USUALLY
FOR RECREATION, SPORT, EXERCISE OR
SURVIVAL.
• LOCOMOTION – ACHIEVED THROUGH
COORDINATED MOVEMENT OF THE
LIMBS, THE BODY, OR BOTH.
• SOME OF THE HEALTH BENEFITS OF
SWIMMING ARE TO BUILD ENDURANCE,
MUSCLE
STRENGTH AND CARDIOVASCULAR
FITNESS;
 HELPS MAINTAIN A HEALTHY WEIGHT, HEALTHY
HEART AND LUNGS. TONES MUSCLES AND
BUILDS STRENGTH. PROVIDES AN ALL-OVER BODY WORKOUT, AS
NEARLY ALL OF YOUR MUSCLES ARE USED DURING SWIMMING.
• BENEFITS OF AEROBIC EXERCISE

• INCREASED MAXIMAL OXYGEN CONSUMPTION (V02 MAX)

• IMPROVEMENT IN CARDIOVASCULAR/CARDIO-RESPIRATORY
FUNCTION (HEARTAND LUNGS)

• INCREASED MAXIMAL CARDIAC OUTPUT (AMOUNT OF BLOOD

PUMPED WITH EVERY MINUTE)

• INCREASED MAXIMAL STROKE VOLUME (AMOUNT OF BLOOD

PUMPED WITH EACH BEAT)
• INCREASE BLOOD SUPPLY TO MUSCLES AND ABILITY TO USE OXYGEN

• LOWER HEART RATE AND BLOOD PRESSURE AT ANY LEVEL OF SUBMAXIMAL EXERCISE

• INCREASED THRESHOLD FOR LACTIC ACID ACCUMULATION

• LOWER RESTING SYSTOLIC AND DIASTOLIC BLOOD

PRESSURE IN PEOPLE WITH HIGH BLOOD PRESSURE

• INCREASED HDL CHOLESTEROL (THE GOOD CHOLESTEROL)

• DECREASED BLOOD TRIGLYCERIDES

• REDUCED BODY FAT IMPROVED WEIGHT CONTROL

• IMPROVED GLUCOSE TOLERANCE AND REDUCED INSULIN

RESISTANCE
• PROPER SEQUENCE OF AEROBIC
EXERCISE
 PROGRAM
• •WARM UP
• DESCRIPTION: SLOW PACE MOVEMENT, LOW IMPACT MOVEMENT.
• •PURPOSE:
• INCREASE BLOOD FLOW AND BODY
TEMPERATURE
• •REMINDER:
• START WITH SLOW AND EASY MOVEMENT.

•CARDIO AND AEROBICS PHASE

• CONTINUOUS MOVEMENTS; AND USES GROUP OF MUSCLES AND TRAVELING STEPS.
ELEVATE HEART TO TRAINING LEVEL FOR IMPROVEMENT. LISTEN TO YOUR BODY.
TOO HIGH INTENSITY AND IMPACT MAY INCREASE RISK OF INJURY.
•POST CARDIO
• SLOW DOWN EXERCISES ROUTINE TO LOWER HEART RATE AND FOLLOWED BY
STATE STRETCHES MOVEMENTS. STRENGTH AND TONE THE MUSCLES, IMPROVE
FLEXIBILITY. AVOID BALLISTIC STRETCHES, DEEP STATIC STRETCHES IN
BENEFICIAL.

•COOL DOWN
• COMBINATION OF VARIETY OF EXERCISES TO TONE THE BIG MUSCLES IS ADVISED.
FLOOR EXERCISES AND KINDS OF CRUNCHES ARE EFFECTIVE. DECREASE THE
HEART RATE AND SMOOTH TRANSITION. CONTINUE WITH SLOW MOVEMENT TO
PREVENT DIZZINESS AND HEADACHES DUE TO BLOOD POOLING ON THE LEGS.
 Wehadjustfinishedthe discussion
. Let’smoveon to the nexthigher
level of activity/
ies or exercise/s that demonstrateyour potential
skills/knowledge
ofwhatyouhavelearned .