10

Physical
Education
10
Quarter 2 – Week 5
Active Recreation (Fitness)
 P E 10 – QUARTER 2 – WEEK 5 – ACTIVE RECREATION ( FITNESS)

Active Recreation is an activity that we engage in during our leisure time. It is an

activity that we relish and recognize as having socially positive values and creates an
overall sense of well-being. It can be sedentary in nature like playing board games, playing
musical instruments and social networking in person or with the use of a computer. It
can also be active and develop physical fitness and well- being such as walking, bicycling,
dancing, exercising and the like. Engaging in such recreational activities will also improve
the function of our cardiovascular, promote better sleep, improve self-esteem, increase
our stamina and will surely decrease our stress levels at some time, all of which not only
improve quality of life but also have positive benefits for other activities we are engaging
in.
What Is It

People of different ages can benefit from regular physical activity. Participation in
regular moderate physical activity can lead to improve physical fitness.

Regular moderate physical activity means engaging in the relatively vigorous bodily
movement for 30 minutes to one hour that can elevate your heart rate.

Some of the other benefits of engaging into active recreational activities include:

 enhances personal growth;

 helps to build self-esteem and confidence;
 reduces tension and anxiety;
 encourages spiritual renewal and personal growth;
 increases mental relaxation;
 generates a general sense of well-being; and
 teaches positive conflict resolution skills.

Here are some of the active recreational activities which we can consider as
moderate physical activity:

1. Walking - 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. Take a look at its health and fitness benefits:

 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)
 raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
 lowers blood pressure
 reduces the risk of some cancerous diseases 
 helps reduce risk and/or aids with the management of type 2 diabetes
 helps maintain strong bones
 reduces the risk of heart attack
 less likely to lead injuries
 reduces stress
 reduces the risk of heart disease
 does not have to pay for it
  builds aerobic fitness
 helps maintain lean muscle tissue

2. Yoga Exercise – It is a physical activity consisting mainly of postures, often connected

by flowing sequences, sometimes accompanied by breathing exercises, and frequently
ending with relaxation lying down or meditation. Here are the benefits of yoga exercise:

 increases respiratory efficiency

 is a good form of meditation
 improves posture and balance
 tests mental endurance and physical stamina
 increases one’s endurance and energy
 is the best way to build core strength
 decreases anxiety and depression
 increases one’s flexibility and is good for muscle toning
 is relaxing and has a slow dynamic and static movements
 has a low risk of injuring the muscles and the ligaments
 improves one’s memory, concentration, mood, and self-actualization

Hip-Hop Aerobics – It gets your heart and your body moving. Do some street style
dancing while you kick up your cardio with popping and locking, breaking, top
rocking, jerking, spinning, and sliding movements. Its benefits include:

 calorie and fat burning workout

 improving coordination, flexibility and agility
 increasing aerobic fitness
 improving stamina and endurance
 encouraging confidence
 developing social skills and values
 promoting a positive mindset
 improving mental functioning

Yoga Poses

Downward facing dog Mountain pose

position

Warrior
Warrior pose II
pose I
Extended side single Triangle pose

Staffs poses
Cat-cow stretch