PHYSICAL EDUCATION

2nd Quarter
1 lesson:
st
Warm up and cool down
Warm–up
A warm-up is usually performed before participating in technical sports
or exercising.

A warm-up generally consists of a gradual increase in intensity in

physical activity (pulse raiser), a joint mobility exercise, stretching and
a sport related activity.
THE WARMING EFFECT
An effective warm-up exercise should;
Increase blood flow to the muscles;
Increase muscle elasticity;
Gently raise heart rate;
Increase mental alertness; and,
Increase core body temperature.
Why should we warm up?
A warm-up gets the blood pumping around our
bodies to our joints and a muscles. If our bodies are
ready for exercising, we are less likely to injure or hurt
ourselves.
Why Warm Up?
• Prepare the body and mind before exercise.
• Increase the body’s muscle temperature to make the muscles loose,
supple and pliable.
• Prepare the muscles, tendons and joints for more strenuous activity.
• Reduce the risk of injury.
What are the benefits of a warm-up?
• Increased speed of contraction and relaxation of warmed muscles.
• Dynamic exercises reduce muscle stiffness.
• Greater economy of movement because of lowered viscous resistance
within warmed muscles.
• Facilitated oxygen utilization.
• Facilitated nerve transmission and muscle metabolism at higher
temperatures.
• Increased blood flow through active tissues as local vascular beds
dilate, increasing metabolism and muscle temperatures.
What are the Parts of an Effective Warm-Up?
• The general warm-up
• Warm-up stretching
• The sports specific warm-up
The general warm – up is divided into two
parts:
• Joint rotations
(fingers and knuckles, wrists, elbows, shoulders, neck, trunk/waist, hips,
legs, knees, ankles and toes)
• Aerobic activity
(running, jogging, games, etc)
Warm-up Stretching
• Static stretching:
(back, sides (external obliques), neck, forearms and wrists, triceps,
chest, buttocks, groin (adductors), thighs (quadriceps and adductors),
calves, shins, hamstrings and instep).
• Dynamic stretching involves a controlled, soft bounce or swinging
motion
Sport Specific warm-up
• The same movements that will be used during the athletic event but
at a reduced intensity.
• Such sport-specific activity is beneficial because it improves
coordination, balance, strength, and response time, ad may reduce
the risk of injury.
How long to warm up?
• Should be relative to your level of involvement in your particular
sport.
• A minimum of ten minutes.
• Warming up should at least consist of the following:
- 5 to 10 minutes jogging – to increase body temperature
- 10 to 15 minutes static and dynamic stretching exercises – reduce
muscle stiffness
- 10 to 15 minutes general and event specific drills – preparation for
the session or competition.
Cool–Down
• Cooling down or warming down.
• Easy exercise that will allow the body to gradually transition from an
exertional state to a resting or near – resting state.
Why Cool Down?
• Promote recovery and return the body to a pre exercise, or pre work
out level.
• Help with the post exercise muscle soreness that is usually
experienced the day after a tough work out.
• Assist your body in its repair process
• Help all this by keeping the blood circulating
• Prevent blood pooling and also removes waste products from the
muscles.
What are the benefits of a cool down?
• Aid in the dissipation of waste products – including lactic acid.
• Reduce the potential for DOMS.
• Reduce the chances of dizziness or fainting caused by the pooling of
venous blood at the extremities.
• Reduce the level of adrenaline in the blood.
• Allows the heart rate to return to its resting rate.
What are the parts of an effective cool down?
• Gentle Exercise: jogging or walking.

• Stretching: static stretching and PNF stretching is usually best .

• Re-fuel: both fluid and food are important.

How long to cool down?
Cooling down should consist of the following:

• 5 to 10 minutes jogging/walking – decrease body temperature and

remove waste products from the working muscles

• 5 to 10 minutes static stretching exercises

a. Neck stretch
• Bend your head forward and slightly to the right.
• With your right hand, gently pull your head downward to stretch your
neck.
• Hold for about 16 counts. Repeat on the opposite side.
b. Shoulder rolls
• Stand in upright position. Roll shoulders in circular motion forward to
backward.
c. Side arm stretch
• Stand in upright position. Extend the right arm to the left. Use the left
arm/hand to gently push the right arm towards the body to straighten
and stretch it. Hold the stretch for 16 counts. Repeat on left arm.
d. Tricep stretch
• Extend one hand down the center of your
back, fingers pointing downward.
• Use the other hand in grasp the elbow and
stretch your tricep muscle.
• Hold the stretch for 16 counts. Repeat on
the opposite arm.
e. Hamstring stretch
• Stand with your feet shoulder – width apart,
one foot extended half a step forward.
• Keeping the front leg straight, bend your rear
leg, resting both hands on the bent thigh.
• Stretch the hamstring muscles. Hold the
stretch for 16 counts. Repeat on the opposite
leg.
f. Quadricep stretch
• Stand near a wall or a piece of sturdy
exercise equipment for support.
• Grasp your ankle and gently pull your
heel up and back until you feel a stretch in
front of your thigh.
• Hold for about 16 counts. Switch legs and
repeat.
g. Outer thigh stretch
• Sit on the floor. Extend your legs in front of your body.
• Bend right knee, cross right foot over left knee and place on the floor.
• Place left elbow on right knee.
• Keep abdominal muscles tight and back straight. Keep shoulders back
and chin up.
• Place right arm behind your right hip on the floor for support.
• Gently twist waist and shoulders to the right, looking behind the right
shoulder.
• Feel the stretch in the right outer thigh.
• Inhale (breathe in) through your nose, and exhale (breathe out)
through your mouth, as you complete this stretch.
• Hold this stretch for 16 counts.
• Repeat on the opposite side to stretch your left outer thigh.
h. Inner thigh stretch
• Stand upright, with both feet facing forward,
double shoulder – width part.
• Place your hands on your hips, in order to
keep your back straight, slowly exhale, taking
your body weight across to one side.
• Avoid leaning forward, or taking the knee of
the bent leg over your toes. As you increase the
stretch the stretch, the foot of the bent leg should
point slightly outward.
• Repeat on the opposite side.
i. Calf stretch
• Begin this calf stretch with your hands against
the wall and your leg to be stretched behind you.
• Keep your heel down, knee straight and feet
pointing forwards. Gently lunge forwards until
you feel a stretch in the back of your calf or knee.
• Hold for 16 counts and repeat with the other
leg.
j. Knee bends/ squat
• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Look straight ahead bend your knees as if you were going to sit back in a
chair, keeping your heels on the floor.
• Never let your knees extend beyond your toes.
• Pull in your abdominal muscle and keep your lower back in a near
neutral position (a slightly arched back might be unavoidable).
• In a controlled manner slowly lower your self down so that your upper
legs are nearly parallel with the floor. Extend your arms for balance.
Other Warm-up exercises:
a. Hip circles
b. Alternate cross kicks fronts
c. March on the spot
d. Marched feet apart
e. Knee lifts
f. Alternate toe touches side
g. Waist turns
h. Jog in place
i. Jumping jacks
j. Breathing exercises
k. Alternate reach up
l. Lower back stretch
m. Shin stretch
Hip circles
• Stand tall with your chest up. Move your
feet to shoulder-width apart. Place your
hands on your hips.
• Begin the movement by shifting your hips
to the left. Bring them forward and to the right
in a circular motion. From the right, shift your
hips back to the left.
• Continue in this circular motion. Stop once to
switch directions.
Alternate cross kicks front
• Stand with a tight core and flat back. Stagger your feet just a little so
that your left foot is in front and your right front is behind you.
• Bend your elbows and bring your closed hands to your chin,
mimicking a traditional boxing
stance.
• Begin by extending your right leg
up, leading with your knee.
• Next, extend your foot out.
Immediately, retract it back to the
starting position.
• Repeat on the other side.
March on the spot
• Stand up straight.
• March on the spot by alternating lifting your
knees up high.
• Aims to have your knees as high as your hips.
• As you lift one leg, raise the opposite arm into
the air, then lower it as you lower your leg.
• Aim to complete the movement slowly whilst
maintaining balance your standing leg.
March feet apart
• Stand straight with your elbows bent at a 90-degree angle and your
feet hip width apart.
• Bring your right elbow forward at the same time as you bring your left
knee up.
• Repeat on the opposite side and keep
alternating sides until set is complete.
Knee lifts
• Position left foot on a step
• Step up with the right leg and without touching the step with your
right foot, bend your knee to bring up forwards chest.
• Step straight back down again with your right foot and then your left
foot.
Waist turns
• Lie down with your legs bent at the knees.
• Elevate your upper body so that it creates a V shape with your thighs.
• Twist your torso to the right, and then reverse the motion, twisiting it
to the left.
• Repeat this movement until the set
is complete.
Jog in Place
• Lift your right arm and left foot at the same time.
• Raise your knee as high as your hips.
• Then switch to the opposite foot, quickly lifting your right foot to hip
height.
• At the same time, move your right
arm back and your left arm forward
and up.
• Continue these movements.
Jumping Jacks
• Stand straight with your feet together and
your hands by your sides.
• Jump up, spread your feet and bring both
hands together above your head.
• Jump again and return to the starting
position.
• Repeat until the set is complete.
Alternate Reach Up
• Lay down on a mat or a towel on a flat surface. Draw your legs in by
bending your knees to 90 degrees. Reach up above your shoulders
with your arms. From this start position, draw your belly button down
towards the floor to engage your core, then contract your stomach
muscles (abs) to raise up to a crunch position and reach your arms up
as high as possible. Then lower back down to the floor and repeat.
• Keep your feet on the floor through out the movement and avoid the
temptation to put your feet under something or asking a buddy to
anchor your feet so that you can use your legs to help pull you up
through the sitting up phase.
Lower Back Stretch
• Lie down on your back and pull both knees up to your chest.
• Slowly pull the knees toward the shoulders until you feel the stretch
on your lower back.
• Hold that position for 10 to 20 seconds.
Shin Muscle Stretch
• Sit in a chair, with both feet flat on the floor.
• Bend your affected leg behind you so that the top of your foot near
you so that the top of your foot near Your toes are pointed away from
your body. If you need to, you can hold on to the sides of the chair for
support,
• Hold the stretch for at least 15 to 30 seconds. You should feel a
stretch in the front (shin) of your lower leg.
• Repeat 2 to 4 times.
2 lesson:
nd
Healthy lifestyle
Health lifestyles guidelines
1. Perform around 20-30 minutes of moderately intense physical activity on most days of the week. It
can an accumulation minutes for each day.
2. Eat a healthy breakfast everyday.
3. Manage stress effectively.
4. Get 7 to 8 hours of sleep per night.
5. Perform simple flexibility exercises involving all joints of the body.
6. Eat a healthy diet that is rich in whole-wheat grains, fruits, and vegetables and is low in saturated
and trans fat.
7. Do not use tobacco in any form and avoid second hand smoke.
8. Maintain your recommended body weight through adequate nutrition and exercise.
9. Have at least one close friend or relative in whom you can confide in and to whom you can express
your feelings openly.
10. Be aware of your surroundings and take personal safely measures at all times.
 Being physically active can help you achieve a healthy weight and
prevent excessive weight pain. However, physical activity is also
important to all other aspects of your health. Benefits include sleeping
better at night, decreasing your chances of becoming depressed, and
helping you look good. When you are not physically active, you are more
likely to have health problems, including heart disease, type 2 diabetes,
and high blood pressure.
The amount of physical activity needed to manage body weight
depends on calorie intake and varies a lot from person to person. Some
adults will need to do more physical activity than others to manage body
weight.
 Many people want to lose weight so they will look better. Are you
one of them? The problem is that some people have a distorted image
of what they would really look like if they were to reduce to what they
think is their ideal weight. Hereditary factors play a big role, and only a
small fraction of the population have the genes for a “perfect body”.
 There is no quick and easy way to take off excess body fat and keep
it off for good. Weight management is accomplished by making a
lifetime commitment to be physically active and have proper food
selection. When taking part in a weight/fat reduction program, you also
have to decrease your caloric intake, be physically active, and
implement strategies to modify unhealthy eating behaviors.
Weight loss strategies
 Make a commitment to change. You must accept that you have a problem and decide that you really want to change.
 Incorporate exercise in the program. Choosing enjoyable activities, places, time, equipment, and friends to work out with
will help you will get motivated.
 Avoid automatic eating. Many people associate certain daily activities with eating, for example cooking, watching
television, or reading. Most foods consumed in these situations lack nutritional value or are high in sugar and fat.
 Stay busy. People tend to eat more when they sit around and do nothing.
 Try “junior size” instead of “super size”. People who served larger portions eat more, whether they are hungry or not. Use
smaller plates, bowls, cups and glasses.
 Eat slowly and at the table only. Eating at the table encourages people to take time out to eat and deters snacking
between meals. After eating do not sit around the table but rather, clean up and put away the food to avoid snacking.
 Cut unnecessary items from your diet. Substituting water for a daily can of soda would cut calories from your diet.
 Do not serve more food than you should eat. Measure food in portions and keep serving dishes away from the table.
 Think positive. Avoid negative thoughts about how difficult changing past behaviors might be. Instead think of the
benefits you will reap, such as feeling, looking, and functioning better, plus enjoying better health and improving the
quality of life.
Health Consequences of Excessive Body
Weight
Being overweight or obese increases the risk for:
• High blood pressure
• Type 2 diabetes
• Congestive heart failure
• Obstructive sleep apnea and respiratory problems
• Poor female reproductive health (menstrual irregularties)
• Psychological disorders (depression, eating disorders, distorted body image, discrimination, and low self-
esteem)
• Shortened life expectancy
• Decreased quality of life
• Gallbladder diseases
• Stroke
• Gout
Eating disorders
eating disorders are illnesses that involved crucial disturbances in eating behaviors thought to stem for some
environmental pressures. These disorders are characterized by an intense fear of becoming fat, which does not disappear
even when the person is losing weight in extreme amounts. Take a look at the following eating disorders:

• Anorexia nervosa – an eating disorder characterized by an self – imposed

starvation to lose and maintain very low weight due to false/distorted
perception of being fat
• Bulimia nervosa – an eating disorder characterized by a pattern of binge
eating and purging in an attempt to lose weight and/or maintain low
body weight
• Binge – eating disorder – an eating disorder characterized by
uncontrollable episodes of eating excessive amounts of food within a
relatively short time
• Emotional eating – the consumption of large quantities of food to
suppress negative emotions
The combination of diet and exercise leads to greater weight loss.
Exercise increases the rate of weight loss and is vital in maintaining the
ideal weight. Not only will exercise maintain lean tissue, but those who
exercise and remain physically active for 60 or more minutes per day
are able to keep their weight off.
Our nation’s young people are, in large measure, inactive, unfit, and
increasingly overweight. Ultimately, this could have a devastating
impact on our national health care budget. Young people like you can
build healthier bodies and establish healthy lifestyles by including
recreational activities in your daily routine.
Definitions of leisure, play, and recreation

Concept Definition
Leisure as time Leisure is time free from obligations, work, (paid and unpaid), and tasks
required for existing (sleeping, eating)
Leisure as Leisure is a set of activities that people engage during free time – activities that
activity are not work – oriented or that do not involved life maintenance tasks such as
house cleaning or sleeping.
Play Play is an imaginative, intrinsically motivated, non – serious, freely chosen, and
active engaging activity.
Recreation Recreation is an activity that people engage in during their free time, that
socially redeeming values and generates a general sense of well – being.
Benefits of recreational activities:
• Enhance 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
• Teaches positive conflict resolution skills
• Provides alternatives to self-destructive behaviors

Having fun is not the ONLY reason to engage in recreational activities! Understanding the
recreation benefits is an essential component in building your character and personality.
The good dose of exercise
The good dose of exercise
You should increase the dose or amount of physical activity or exercise to
see changes in your fitness level. This is the overload principle, which is guided
by the FITT Principle that is composed of the following:
a. Frequency refers to how often you involved yourself in regular physical
activity or exercise.
b. Intensity refers to how hard you should exercise or the level of difficulty of
your physical activity.
c. Time refers to how long you should engage in a specific physical activity.
d. Type refers to the kind of exercise or physical activity you should engage in.
a. Curl up test
Purpose: to measure muscular endurance of the abdominal muscles.
Equipment: exercise mat, a measuring strip that is 30 inches long and 4.5 inches wide.
Procedure:
1. Lie flat on your back with your knees bent at 40 degrees angle. Feet flat on the floor and legs
slightly apart. The arms should be straight, in line with your trunk, and palms resting on the map.
2. Have one of your partners place the measuring strip under your knees on the mat so that your
fingertips rest on the edge of the measuring strip.
3. Start to curl up your torso using your abdominal muscles until your fingers reach the other side
of the measuring strip. Keep your heels in contact with the mat.
4. Do as many curl-ups as you can with a maximum of 75. You must have about 1 curl-up every 3
seconds.
5. Record your results.
Interpretation of Scores:
Age Number of cells
Boys Girls
15 16-35 18-32
16+ 18-35 18-35
b. Push – up
Purpose: to measure the strength of the arms and the shoulder girdle
Equipment: stopwatch
Procedure:
1. Boys: begin with the common push up position. The body is supported by
the hands and toes. Keep your upper body straight. Girls:
begin with the push up position with the weight placed on hands and
knees. Push with the arms until these are fully extended.
2. Lower the body until the elbows are at 90 angle. Perform as many as you
can in one minute.
3. Count the number of repeated push up done correctly. Record the results.
Age Number of push – ups
Boys Girls
15 16-35 7-15
16+ 18-35
c. Trunk lift
• Purpose: to measure the upper and trunk flexibility
• Equipment: exercise mat, ruler
• Procedure:
• 1.Begin by lying in prone position. Your legs should be straight and your
hands are under your thighs.
• 2.Extend your arms forward with one hand placed on top of the other.
• 3.Lift your chin slowly (as high as possible) while your partner holds your
legs. Hold this position for about 3 seconds.
• 4.Another classmate will measure (using a ruler) the distance between your
chin and the floor. You may have 2 trials and the record the best result.
Age Number of Trunk lifts
Boys Girls
15 9 – 12 inches (healthy zone)
16+
d.50 – yard dash
Purpose: to evaluate speed
Equipment: measuring tape and a flat surface 70 yards or longer
Procedure:
1.Mark off a safe course 50 yards long.
2.Position the starter at the finish line with a stopwatch. The starter
timer will shout “ready”, “get set” and “go”.
3.At the “go” signal, sprint as fast as you can to the finish line.
4.Record the time.
 Skill Level Balance Scores (in seconds)
Boys Girls
Good to better 6.3 - 7 7-7.9
Average 7.1 - 7.5 8 - 8.7
Fair 7.6 – 8.5 8.8 – 10.3
Low 8.6+ 10.4+
e. One foot stand
• Purpose: to evaluate balance by holding the position for a maximum of 60 seconds
• Equipment: stopwatch and a flat surface
• Procedure:
• 1. Test your balance by standing on one foot. Bend the other leg and place the
other foot on the inside of the supporting leg.
• 2. Place your hands in waist. Raise the heel of supporting foot off the floor at a
given signal.
• Maintain balance as long as you can.
• 3. Stop this test if you lose your balance or if 60 seconds is over.
• 4. Record your score.
 Skill Level Balance score (in second)
Boys Girls
Good to better 37 or longer 23 or longer
Average 15 – 36 8 – 22
Fair 5-4 3–7
Low 0-4 0-2
Fitness walking
• Walking is generally considered as a moderate physical activity, but 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 benefit
20 benefits of walking:
1.Helps with weight management
2.Accessible to everyone
3.Doesn’t require special equipment
4.One of the easiest ways to get more active
5.Reduces symptoms of depression and anxiety
6.A low impact exercise
7.Lowers low – density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
8.Raises high – density lipoprotein (HDL) cholesterol (the “good” cholesterol)
9.Lowers blood pressure
10.Reduces the risk of some cancers
11.Helps reduce risk and/or aids with the management of type 2 diabetes
12.Helps maintains strong bones
13.Reduces the risk of heart attack
14.Less likely to lead to injuries
15.Reduces stress
16.Reduces the risk of heart disease
17.You don’t have to pay for it
18.Builds aerobic fitness
19.Helps maintain lean muscle tissue
Frequently Asked Questions:
How does walking compare to running?

Walking can provide you the same benefits as a running program.

General health benefits are acquired from walking. For cardiovascular
benefits, the key is walking fast enough to get your heart rate up.
What should I look for in walking shoes?

•Low heels
•Flexible sole
•Lightweight and breathable fabric
•Great fit
How can I prevent shin pain?
Painful or aching shins are very common for new walkers. It can also be
a problem when increasing speed or distance.

To avoid aching shins:

• Increase speed and distance gradually
• Wear good, flexible, walking shoes with a low heel
• Perform ankle circles and toe joints before and after your walks
• Stretch your calves and shins well after your walk.
How many calories are burned when walking
one mile?

• An average 100 calories per mile. It varies depending on the

individual, speed, terrain, etc.
What should I eat before doing a walking
activity?
Eat something high in carbohydrates, whole grain cereal, whole wheat
bread, and banana. Do not eat anything heavy, fatty, or that might
upset your stomach (this will be different for each individual).
Whatever you eat should be something you have previously tried so
you know how you react to it. Be sure to drink water during and after
the walk.
Now that you already know the many benefits of walking, start your
walking program with friends. The walking program below will help you
increase your stamina and strengthen your heart. Start your one month
fitness walking routine now!
Tips to enjoy your Walking Routine
•Pass the talk test. If you can’t talk while walking, you are exercising too
hard. Slow down.
•Walk before you run. Starting a running program might be painful, and
pain is no fun. Become a walker first. Condition your body with a low –
impact activity and later on you will be better prepared for higher –
impact exercises such as running.
•Wear bright clothing. Strive to be seen, not part of an accident scene.
•Warm up before you walk and cool down after.
•Change your route. Explore other walking trails or route in your vicinity.
•Listen while you walk. Listen to your favorite music while walking to
be motivated to finish. You can use an electronic device to play music.
•Walk with a friend. Invite a friend or a family member to join your
fitness walking.
•Meditation or prayer. Use your walking time to meditate or pray.
•Join a walking club. Plan attending a big walking event like “walk for a
cause” to add some excitement and variety to your walking.
•Crosstrain. Alternate walking days with biking, swimming, playing
badminton or other exercise to maintain a healthy heart.
Let’s Build Strength through Muscle
Exercise
The benefits of strength training for young teenagers like you lead to
increase muscle strength and endurance, power and muscle tone – all
of which help to improve and maintain your functional physical capacity
to perform your daily tasks easily. Strength is a basic health related
fitness component and is an important wellness component for optimal
performance in your daily activities such as sitting, walking, running,
lifting, doing school and house work, and enjoying recreational
activities.
As you prepare to design your own basic strength – training
program, keep following guidelines in mind:
Exercise Safety Guidelines

1.Select exercises that will involve all major muscle groups: chest, shoulders, back, legs, arms, hip, and trunk.
2.Select exercises that will strengthen the core. Use controlled movements and start with the light – to
moderate resistance.
3.Never lift weights alone. Always have someone work out with you in case you need a spotter or help with an
injury.
4.Warm – up properly before performing a light – to moderate intensity aerobic activity (5 to 7 minutes) and
some gentle stretches for a few minutes.
5.Maintain proper body balance that involves good posture, a stable body position and correct posture in
sitting, lying and other exercise positions.
6.Breathe naturally. Inhale during the concentric phase (lifting or pushing the weight up).
7.At the end of each strength – training workout, stretch out for a few minutes to help your muscles return to
their normal resting length and to minimize muscle soreness and risk of injury.
Exercise 1: neck stretches
Action: slowly and gently tilt the head laterally. You may increase the
degree of the stretch by gently pulling with one hand. You may also
turn the head about 30 degrees to one side and stretch the neck by
raising your head toward the ceiling. Do not extend your head
backward, instead look straight forward.

Areas stretched: neck flexors and extensors; ligaments of the cervical

spine.
Exercise 2: arm circles

Action: gently circle your arms all the way around. Conduct the exercise
in both directions.

Areas stretched: shoulder muscles and ligaments.

Exercise 3: side stretch

Action: stand upright, feet separated to shoulder – width, and hands on

your waist. Now bend upper body to the right, with the left arm extend
over the head, towards the right. Hold the final stretch for a few
seconds. Repeat on the other side.

Areas stretched: muscle and ligaments in the pelvis region.

Exercise 4: body rotation

Action: place your arms slightly away from the body and rotate the
trunk as far as possible, holding the final position for several seconds.
Conduct the exercise for both the right and left sides of the body.

Areas stretched: hip, abdominal, chest back, neck and shoulder muscles,
hip and spinal ligaments
Exercise 5: chest stretch

Action: stand opposite your partner about an arm’s length apart, facing
each other. Place your hands on your partner’s shoulders. Let your
partner do the same. Bend down together at the waist without losing
hold of each other’s shoulders until your upper body is a parallel to the
floor. Hold the final position for a few seconds.

Areas stretched: chest (pectoral) muscle and shoulder ligaments.

Exercise 6: shoulder hyperextension stretch

Action: have a partner grasp your arms from behind by the wrist and
slowly push them upward. Hold the final position for a few seconds.

Areas stretched: deltoid and pectoral muscles; ligaments of the

shoulder joint.
Exercise 7: quad stretch

Action: lie on your side and move one foot back by flexing the knee.
Grasp the front of the lower leg and pull the ankle toward the gluteal
region. Hold for several seconds. Repeat with the other leg.

Areas stretched: quadriceps: muscle, knee and ankle ligaments.

Exercise 8: heel cord stretch

Action: stand against the wall or the edge of a step and stretch the heel
downward, alternating legs. Hold the stretched position for a few
seconds.

Areas stretched: heel cord (Achilles tendon) Gastrocnemius and soleus

muscle.
Myth and fallacies about weight and strength
training
Myth 1: females who is lift weights will develop big, bulky, muscles like those of males.
Myth 2: muscle can turn to fat if a person stop lifting weights.
Myth 3: strength training reduces flexibility
Myth 4: strength and weight training will make you slower and less coordinated.
Myth 5: elderly people should avoid strength training
Myth 6: weight training is a good way to improve cardiovascular fitness.
Myth 7: strength training is harmful to the growth and development of adolescents
Myth 8: female muscles will not develop strength
Myth 9: strength training has few benefits for women and will only detract from their
personal appearance.
Myth 10: strength training slows down the aging process of men more than women.
The many benefits of yoga exercise
1. It increase respiratory efficiency.
2. It improves posture and balance.
3. It increases one’s endurance and energy.
4. It improves one’s memory, concentration, mood and self – actualization.
5. It decreases anxiety and depression.
6. It is relaxing. It has slow dynamic and static movements.
7. It has a low risk of injuring the muscles and the ligaments.
8. It increase one’s flexibility and is good for muscle toning.
9. It is the best way to build core strength.
10. It tests mental endurance and physical stamina.
11. It is a good form of meditation.
The eight foundation postures presented in
this lesson.
1.Downward facing dog position
•Stand with your feet hip distance apart on a yoga mat with your arms at your sides.
•Keep your back straight, hinge forward at the waist and plant your palms flat on the floor, fingers pointing
forward and spread apart. If necessary, bend your knees.
•Press your chest toward your knees, keep your eyes focused on your toes and press your heels toward the floor.

2.Mountain pose
•Stand on the yoga mat with your feet together.
•Gently rock back and forth on the balls of your feet and your heels to spread your weight evenly across the base
of your feet.
•Bend your knees slightly and then straighten them again to help loosen your joints.
•Curl your pelvic bone up slightly so that your tailbone continues the straight line of your spine. Your goal is to
align your hips so that you’re not putting any extra pressure on your back or your knees.
•Extend your spine
3.Warrior pose I
•Step your left foot toward the back of your mat to come into warrior pose
•Bring the left heel to the floor and turn the left toes out to about a 45 – degree angle. Begin to bend the
right knee over the right ankle.
•Inhale while bringing your arms up over your head. The arm position can vary according to the mobility in
your shoulders.
•The classic position is with the palms touching overhead. However, you may choose to keep the palms
separated at shoulder’s distance apart or even bend at the elbows and open your arms like a cactus.

4.Warrior pose II
•Step or lightly jump with your feet 3 – ½ to 4 feet apart. Turn your left foot out by 90 degrees, the heel
should be opposite your right arch. Raise your arms out to the sides, parallel to the floor, shoulders down
palms facing the ground.
•Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor.
•Stretch the arms with the shoulders blades parallel to the floor. Keep the sides of the torso and the
shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and
look over your fingers.
•Maintain the position for 30 seconds to 1 minute. Inhale as you can come up. Repeat using the right tool.
5. Extended side angle
•From the downward facing dog position, bring your right foot to the front of your mat, placing it on the
inside side of your right hand.
•Anchor your left heel down to the floor. Angle your heel toward the center of your mat.
•Bend your right angle so that your calf and thigh form a right angle with your thigh parallel to the floor.
•Bring your gaze up towards your right hand. To keep the body in balance, repeat with your left foot.

6. Triangle pose
•Stand 3 – ½ to 4 feet apart. Hips are facing to the front. Stretch your body upward, then bending
downward from the waist to the front of your hips.
•Turn your right leg, including your thigh, knee and foot out by 90 degrees and left foot by 15 degrees.
•Raise your arms to shoulder level with your palms facing down towards the floor.
•Place your right hand on your right shin, as far down as you can reach comfortably.
•Raise your left arm towards the ceiling, with your palm facing forward. Gaze at your outstretched hand.
•As you inhale, come up, bring your arms down to your sides and straighten your feet. Repeat on the
other side.
7. Cat – cow pose
•Begin with your hands and knees on the floor, palms facing downward, with shoulders directly
over the wrists, and hips directly over the knees.
•Curl your toes under to stretch your foot arches. Inhale and slowly arch your back (cow), lifting
the chest up and away from the abdomen and extending your tailbone toward the ceiling.
•Release your feet to neutral so the tops are resting on the floor. On the exhale, round the lower
back (cat), gently contracting the abdomen. Repeat six times and increase your range of motion
with each repetition.

8. Staff pose
•Sit with your legs straight out in front of you on the floor. The feet are hips – width apart.
•Active the leg muscles by pressing out through the ball of the foot with the inner and outer heel.
Drop the shoulder blades down the back.
•Inhale and lengthen the spine all the way up the crown of the head.
•Tuck your chin in slightly. Stretch the abdominal muscles away from the lift of the chest. Bring the
gaze directly in front of you and breathe normally.
Benefits of Hip – hop Aerobics
• Calories and fat burning workout
• Improve coordination, flexibility, and agility
• Increase aerobic fitness
• Improve stamina and endurance
• Encourage confidence
• Develop social skills and values
• Promotes a positive mindset
• Improve mental functioning
1. Glide step
•Starting with the right foot, slide to the right, then slide to the left with
the left foot.
•Make it single – single – double slide step.
•Extend arms sideward left when sliding to the right then reverse direction

2. Box step
•Cross right foot over left foot, cross left foot over right (cts. 1,2). Pull right
foot back then pull left foot back (cts. 3 & 4)
•Stomp right foot then punch right arm downward then reverse side (cts.
5,6)
•Round arms from chest (cts. 7,8)
3. Pump step
•Starting with right foot, step side then close left foot to right foot with arms
pumping at chest level (cts. 1,2,3,4).

4. Pull down
•Starting with the right foot, slide to the right and push down right arm and
pull left leg up (cts. 1,2)
•Repeat starting with the left foot. (cts. 3 & 4)

5. The turn step

•Starting with the right foot, do a 3 – step turn to the right and snap both
fingers down (cts. 1,2,3,4)
•Repeat starting with the left foot. (cts. 5,6,7,8)
6. Jumping jack changes
•Jump out, extend both arms sideward, jump in, extend arms upward (repeat 2x) (cts.
1,2,3,4)
•Cross right foot over left (ball change), repeat with the left foot (cts. 5,6,7,8)

7. Hip – hop wave

•Wave right arm upper up moving to the right (cts. 1,2), repeat moving to the left (cts.
3,4)
• Repeat 2x

8. Cool walk
•Starting with the right foot, walk forward with knees slightly bouncing, swing left arm
forward (as if your walking);repeat with the left swinging right arm foot (cts. 1,2,3,4)
•Repeat 4x
9. Shoe tap
•Start with a simple toe tap with the right foot moving forward closing
left to right, then moving backwards (cts. 1,2,3,4).
•Repeat starting with the left tool (cts. 5,6,7,8).

10. Hip roll

•Bend both knees and push hips to the right then cross step left (ball
change) (cts. 1,2,3,4).
•Repeat moving to the left (cts. 5,6,7,8).
 Aerobics fitness requires some skill, but the most
important component to your working out is FUN! Your
workout should be enjoyable that you will want to do it
again. To get the most benefit from your aerobics
workout, remember to do it right and have a great
time.