PHYSICAL EDUCATION 10

LIFESTYLE AND WIEGHT MANAGEMENT 3. Lateral Arms

Basics of Vinyasa Yoga Poses: Problem: your arms should not swing across your body.
Technique: your arm should be backward and forward
1. Warrior II
2. Triangle 4. Pendulum Legs
3. Half Moon
4. Standing Forward Bend Problem: lifting your feet far from the floor
5. Downward-facing Dog Technique: Try to hit the ground with your foot lightly
6. Downward-facing Dog Split
7. Forward Lunge
8. Crescent Lunge HYDRATION – the feeling of being thirsty and sweating.

- drink before you’re thirsty, during and after the

A. WALKING AND RUNNING
run.
Different Walking Styles:
B. STRENGTH AND WEIGHT MANAGEMENT
1. Power Walking – adding more power and increasing your
EXERCISES TO DEVELOP MUSCLE GROUP
speed in walking.
2. Half-marathon walking – longer time is needed for more 1. PECTORALS: Pec-fly, Vertical Chest Press, Bar dip
endurance. 2. BICEPS: Arm curl, Seated row, Pull up
3. Race Walking – competitive form of walking. 3. QUADRICEPS: Squat, Leg Extension, Hack Squat
4. Treadmill Walking – indoor walking with the use of 4. DELTOID: Shoulder press, Upright Row
treadmill. 5. TRICEPS: Triceps Press Down, Shoulder Press, Bar Dip
6. ABDOMINALS: Bent knee Sit-up, Knee Raise, Abs Curl
Procedure to minimize injuries in walking: 7. GLUTEAL: Squat, Leg Press, Hack Squat
8. GASTROCNEMIUS: Toe Raise, Leg Press, Squat
1. Warm-up and cool down – 5 to 10 mins.
9. TRAPEZIUS: Upright Row, Seated Row, Shoulder Press
2. Stretch – improves flexibility and reduces muscle injury.
10. HAMSTRING: Squat, Leg Curls, Leg Press
3. Begin slowly – do not try to push too hard; light training.
4. Vary your workout – do not concentrate on one exercise.
5. Listen to your body – refrain from working out too much. ACTIVITIES TO APPLY THE WORKOUT PROGRAM
6. Fuel your body – fuel your body with plenty of water.
- 8 ounces about 20 to 30 mins. before working out. 1. FITNESS WALKING EXERCISE PROGRAM
- 8 ounces every 10 to 20 mins. during your workout.
2. FOOD/NUTRITION PROGRAM
- 16 ounces when your workout is done.
7. Rest-massage-sleep – 2 days for rest; then massage and 3. TABLE TENNIS
enough sleep.
4. HANDBALL PRACTICE GAME
R – rest the injury, immobilize
5. RUN TO TOUCH
I – apply ice to the injury to lessen swelling and bleeding
6. REVISED DODGE BALL
C – apply a compression bandage
7. WEIGHT TRAINING WORKOUT PROGRAM
E – elevate the injury to reduce swelling

Common Problems in running Techniques:

1. Heel Striking

Problem: Body Weight, Incorrect Body Form, over running

Technique: Try not to bounce too high or land too hard

2. Leaning Backwards

Problem: Too far forward and backward

Technique: the body slightly forward