Manzano, Vince Wilbert P.

06/11/2022
11-ICT B

Activity 1
My program for Basketball

MODERATE VIGOROUS
Frequency 3x/week 4-6x/week
Intensity RPE 1-5 RPE 6-10
Time 5-44 minutes 45 minutes and up
Type Basic drills (dribbling, Footwork and drills followed
shooting), and practice game by full length match

Wrap-Up
1. Name three activities at home under moderate physical activity.
1. Cleaning windows
2. Sweeping the floor
3. Vacuuming
2. Name three activities at home under vigorous physical activity.
1. Carrying heavy loads
2. Digging in the garden
3. Washing a van
3. Give three importance of engaging in various activities with different levels of intensity.
1. Stabilizing Mental Health
- Exercise is known to boost one’s endorphins, thus lifting one’s mood and lessening
levels of anxiety and depression. Furthermore, consistent exercise is known to aid
chronic depression as it helps to increase serotonin levels over time, which is the
chemical that helps your brain regulate mood, sleep, and appetite. Participating in
regular physical activity plays a positive role in keeping one’s headspace clear and
focused while increasing positivity and overall mood.

2. Increased Strength in Bones and Muscles

 - As we age, bone density dwindles, and the risk of falling increases alongside the risk
for arthritis. However, if a patient chooses to participate in regular physical activity,
they’re less likely to face these issues. The CDC reports that those who are active,
lose bone density slower and are not as likely to have a hip fracture. Not to mention,
doing some form of daily aerobic exercise allows one to keep their joints active while
building muscle that helps with balance, helping to prevent falls and arthritic issues.

3. Improved Sleep
- Regular exercise is known to help many have a more consistent sleep schedule.
Being active each day can assist you in falling asleep quicker, getting a night of more
restful sleep, and stepping into a more stable sleep routine. However, it’s important
to avoid doing any physical activity an hour before bedtime as it can make you too
energized and impede your night’s rest.

Valuing
Question: Why engaging in sports during this ‘New Normal” important?
 Engaging in sports benefits both the body and mind. It can reduce high blood pressure,
help manage weight and reduce the risk of heart disease, stroke, type 2 diabetes, and
various cancers. It strengthens our immune system to fight Covid-19 virus. It also
improves bone and muscle strength and increases balance, flexibility and fitness.