LESSON 6

OTHER FITNESS ACTIVITIES

This chapter will provide you additional fitness activities for variation and excitement.
Find opportunities to try them and analyze how these activities can contribute further to
your physical fitness regimen and lifestyle.

HOUSEHOLD CHORES

There are different activities in every household that can contribute to your
physical fitness. Aside from the physical benefits, these, too can help you become
better persons. The development of one’s sense of responsibility and thoughtfulness is
very fundamental for every individual. You definitely can have a share in the various
activities found in your own household. Whether or not you have people to do some of
these activities you can at least choose one or two that you can do for fitness and
satisfaction.

Here is a list of household chores that you can indulge in. Go over the activities
and analyze how each can contribute to physical fitness.

1. Cleaning the house

 Removing cobwebs
 Cleaning the walls and windows
 Dusting furniture
 Cleaning the bathroom
 Fixing gutters and downspouts
 Cleaning the cabinets and arranging contents accordingly
 Cleaning the yard
 Sweeping canals and containers to get rid of mosquitoes and other insects
 Managing garbage segregation and disposal
2. Gardening
 Pulling weeds
 Trimming shrubs and tree branches
 Rearranging potted plants
 Loosening the soil around the plants
 Planting new plants
 Sweeping/ Raking leaves and old branches
3. Laundry
  Washing clothes
 Hanging clothes

Do you realize that there are many things you can do in the house? Select a chore and
analyze its physical benefits.

Examples:

a. Loosening the soil around the plants. What fitness components are involved
in this activity?
Strength : muscles of the legs as you move about squatting, standing and
walking.
: muscles of the arms as you dig using a minispade.
Flexibility : trunk bending and stretching
b. Sweeping and mopping the floor
Strength : muscles of the arms as you manipulate the broom and the mop
repeatedly in different directions.
Flexibility : trunk bending and stretching (cleaning corners and removing
stubborn dirt)
Coordination : arms and legs as you sweep and mop.

Choose two or three chores that you can do. You may undertake a chore not
found in the list. How about doing these household chores once a week in addition to
your other fitness exercises? Do the activities 45 minutes to one hour nonstop.

Do you agree that the benefits derived from regular participation may include the
following?

 Improving physical fitness

 Learning some household chores
 Developing a sense of responsibility
 Making family members happy for your concern and thoughtfulness
 Becoming a good example to your siblings

SPORTS FUNDAMENTALS

At this stage you must be familiar with common sports like basketball, softball,
badminton, and table tennis. In your Physical Education Three and Four you will study
these sports in detail History, Description and Objective of the Game, Fundamental or
Basic Skills, Rules, Playing Strategies, Scoring and Terminology.
 In this Physical education One course, some basic skills can be learned which
provide a variety of play activities for your personal fitness program.

Badminton Skills

This recreational sport is very popular but have you tried it? It can be played in
singles (you and an opponent) or doubles (you and a companion against two players).

Playing Area : in the absence of a regular badminton court you can use a
dead-end street or a vacant space in the park.

Equipment : badminton racket, net or rope tied between posts, shuttlecock or

bird.

Strokes : there are two kinds of stroke, 1, according to the position

of the racket in relation to your body; 2, according to bird flight.

1. Position of the racket in relation to your body. Your racket is an extension of

your arm. Hold your racket firmly but comfortably as in a handshake.
a. Forehand: if you are a right handed player and the shuttlecock is coming
toward your right side, hit the bird toward the other court. Flex your wrist as you
swing your racket.
b. Backhand: if the bird is coming to your left, hit it forward with your knuckles
leading.
c. Underhand: hit the bird below the waist toward the opponents’ court.
d. Overhand/Overhead: hit the bird above the head toward the opposite
court.
2. According to the bird flight
a. Lob or clear: far, high and easy to return.
b. Drive: straight and generally difficult to return.
c. Smash: downward and hard
d. Drop: abrupt downward motion usually on a vacant space. A net drop
lands close to the net.

Now get a partner. Tie a rope or net on 2 posts or tree trunks, 2 meters high from
the ground to separate your playing areas.

 Hold your racket well.

 Hit the shuttlecock using any of the strokes.
 Move quickly to get ready to retrieve and return the bird.
  As you play your reaction to oncoming birds, become natural.
 Maintain your alertness and enjoy playing.

Table Tennis Skills

Observe how table tennis players play. Look at how the paddle is held. How is
the ball served? How is it received and returned? When it does the table surface?
Observe the feet movements. Study the coordination of the eyes, the feet, and the
hitting arm.

To learn the basic table tennis skills start with walling.

Fold the table tennis table so that one half rests on a wall (slanted).

Hold your paddle properly. Hit the ball with a forward-downward motion so that
it hits the flat surface of the table first before hitting the slanted surface. Retrieve the
ball that bounces back to you after it hits the flat surface. Move quickly to return the
ball, this time without touching the flat surface but directly to the slanted surface.

You call this walling. Practice until you master your forehand, backhand, drive
and smash. Feet movement must synchronize with your arm movement.

When you are ready to play, invite someone who is better than you so that he
can teach you to become a good player. You will surely enjoy the activity if you are
good at it.

Basketball Skills

Who is your favorite basketball player? Have you studied his movements? What
is he good at? Observe the following skills.

Passing : low ball, high ball, straight ball dribble pass

Dribbling : different directions

Shooting : short distance, long shot

Invite a friend and go to the nearest basketball court. Practice the basic skills.

Softball/Baseball Activities
 Observe good players while practicing or playing. Study how they throw the ball
with arms and legs coordinated. Look closely at their hands when catching or fielding
balls. Do they hit their targets when throwing the ball or do the throws get wild?

Get yourself a glove and a ball. Try doing these different activities alone or with
a partner.

1. Alone: throw a ball high up in the air and catch it properly. Repeat
several times.
Throw a ball on a wall and catch or field it when it returns to you.
Repeat several times.
2. With a Partner: Player A throws a high ball to player B catches and
returns the ball to A by rolling.
Player A repeats throwing to B using different directions or
height so that player B has to run to catch the ball.
Repeat the activity several times more. Exchange roles.
Player B becomes the thrower and player A becomes the
catcher/fielder and roller.

A CAMPUS FITNESS TRAIL

The Campus Fitness Trail was patterned after the Fit-Trail of Recreational
Development Corporation, Southwood Corporation of Charlotte North Carolina.

The Concept

A campus fitness trail is a series of exercise stations located in the university

compound. The exercise done in succession with brisk walking or jogging between
stations aim to improve cardio-vascular conditioning, flexibility, muscle strength, and
endurance. This physical fitness trail is good for all ages and the target participants are
not only the students but the faculty and administration personnel as well.

The Physical Education Department leads in the development and

implementation of this project. The benefits derived from the regular participation in the
fitness trail must be fully understood. The station workouts done twice or thrice a week
on alternate days, can positively contribute to one’s physical fitness, mental alertness,
stress management, and camaraderie.

Determining the Site

 The fitness trail can be constructed on the:

A. Inner periphery of the campus;

B. Outskirt of a playing field; and
C. Slope of hilly portion of the campus.

Cost of Construction

Each station has an exercise apparatus, a mounted weather resistant Instruction

Board with an appropriate illustration. A substantial amount is necessary for the proper
construction and safe installation of each station. In this connection a dynamic
university administrator can seek the help of civic organizations or a philanthropist who
understands the need for fitness and health of the university population. The Physical
Education Department supervises the construction a d installation of each apparatus as
well as the proper use and maintenance of each station.

Project Dissemination

Upon the completion of Campus Fitness Trail, the Physical education

Department, in consultation with the Administration officer, plans a simple inauguration.
Invitations are extended to the donors and the representatives of the university/college
departments. A short program is prepared highlighting the worthiness of the project
from its planning to its completion, giving recognition to the people who provided
support one way or another. An actual demonstration may be done by selected
freshmen to show the correct execution of the exercises in the fitness trail. A simple
party may follow.

Workouts may be done twice or three a week on alternate days. For a variation
of activities consider the following combination per week:

First Week

1. Swimming
2. Badminton
3. Aerobic Dancing

Second Week

1. Walking/Jogging
 2. Aerobic Exercises
3. Campus Fit Trail

Third Week

1. Gym Workout(with modern equipment)

2. Badminton
3. Walking/Jogging

Fourth Week

1. Badminton
2. Aerobic Dancing
3. Rope Jumping

Can you plan your own combination?

Adequate exercise is a must for all ages. Enjoy a healthy lifestyle.

UNIT VII

NUTRITION AND EATING HABITS

Nutrition refers to the food intake which is the key to any level of physical
conditioning. It involves the nutrients that get into the body through the regular three
meals and snacks.

Here are the most common meals and snacks of Filipinos. Study them carefully.
Based on the knowledge you will gain in this unit, give your comments later. Suggest
ways whereby improvements can be made so that a college freshman like you will
understand the proper food necessary for good health.

Common Filipino Meals and Snacks

Breakfast

1. Coffee, bread, peanut butter

2. Chocolate, pancake
3. Milk, bread, egg, papaya
4. Canned juice, rice, dried fish
5. Tapa-sinangag-itlog (Tapsilog)

Lunch
 1. Rice, fish sinigang
2. Rice, pork adobo
3. Hamburger sandwich, soft drinks
4. Rice, fried chicken
5. Rice, sautéed vegetables, fried fish

Supper

1. Rice, tinapa/tuyo
2. Rice, chicken tinola
3. Rice, pancit/noodles
4. Rice, menudo
5. Rice, beef nilaga

Snacks

1. Spaghetti, soft drinks

2. Junk foods
3. Noodles or banana cue
4. Sandwich, juice
5. Arrozcaldo

THE FOOD GROUPS

Contemporary health specialists consider 4 basic food groups, namely:

1. Carbohydrates-rich foods – these are the energy-giving foods. Rice, whole

grain, flour, potatoes, cereals and seeds belong to this group. The main
component of these foods is starch which is turned into sugar needed to produce
energy.
2. Protein-rich foods – these are the building blocks of the body as they build
and repair body tissues. They also provide energy reserves when carbohydrate
and fat reserves are used up. Sources of protein are meat, fish, poultry, beans,
milk, and eggs.
3. Fat-rich foods –fats are needed for body lubrication and insulation. They
protect the internal organs and provide essential fatty acids, but they are
relatively inefficient in the production of energy. Besides, a high-fat diet may
contribute to diseases of some vital organs of the body. To keep fats to a
minimum, avoid fried foods, mayonnaise, butter, cheese, rich desserts, and fatty
sausages.
 4. Vitamin and Mineral-rich foods – these are the body regulators of metabolic
processes. Sources of most vitamins and minerals are green leafy and yellow
vegetables and fruits. Vitamin C and D are not stored in the tissues so a daily
intake of these foods should be practiced.
A balanced diet is made up of all the basic food groups so that the three
meals (and snacks) can provide sufficient nutrients needed by the growing
and active body. The quantity of food is considered in maintaining the
weight of a college student.

Carbohydrates-rich foods

Protein-rich foods

Fat-rich foods

Vitamin and Mineral-rich food

APPROXIMATE WEIGHTS

To start with, you should know the approximate weight for your age, height, and
body build. Below is a formula suggested by Kenneth Cooper to determine your weight
which should be maintained to avoid consequences affecting one’s well-being.

For light to medium-built individuals below

30 years of age

Male: Height in inches x 4 – 128

Example: a male student’s height is 5’10 or 70 inches, so

70 x 4 = 280 – 128 = 152 lbs.

Female: Height in inches x 3.5 – 108

Example: a female student’s height is 5’4 or 64 inches, so

64 x 3.5 = 224 – 108 = 116 lbs.

Obese students should see the school physician for prescription on weight and health
maintenance:

1. Eat balanced meals every day

Balanced means eating adequate foods containing carbohydrates, protein,
fats, vitamins, and minerals. This food combination provides long-lasting
energy the whole day to enable you to work and play with pep and vigor.
2. Follow a consistent eating pattern
Eat 3 meals a day. Regular eating habits through a variety of food and
nutrients contribute to sound nutrition. Never skip meal. Begin your day
with a good breakfast.
3. Maintain your ideal weight
If you over eat be sure to increase calorie expenditure by exercising. It is
believed that good physical health and being overweight are not
compatible. Besides, you cannot look your best if you are overweight.
4. Eat low-calorie snacks and avoid junk foods
Form the habit of eating fruits. Fruit juices, unbuttered corn, or light
sandwiches can tide you over to the next meal. Most junk foods contain
too much sugar or salt or preservatives which are not essential in
improving one’s diet.
5. Cut down on high-fat foods and eat more lean meats
Limit the intake of fried foods, butter, margarine, nuts, and creams. Avoid
excessive pork dishes and cheese but go for fish, poultry, and lean beef.
6. Drink 6-8 glasses of fluids a day
Water and other fluids are necessary to certain bodily functions. They aid
digestion, regulate temperature, and help carry nutrients throughout the
body.
7. Eat amidst a relaxed and pleasant atmosphere
Chew your food thoroughly. Enjoy each bite. If you make this a habit
there is a tendency that you will not overheat. Finishing a meal hurriedly
may lead to indigestion.
Avoid eating while watching television or while reading the papers.
Concentrate on what you are eating so that the kind and amount of food
can be well monitored.
8. Food supplements may be taken if necessary:
A well-balanced diet generally provides enough nutrients for people to
carry on their basic activities. However, most young people do not always
get adequate nutrients from their meals. They hardly eat vegetables and
fruits. They are fond of soft drinks. In this case, food supplements in the
form of vitamins A, C, and E may help provide protection from infectious
diseases.
Proper selection of food coupled with sensible eating habits can provide a
base for a healthy lifestyle.