Physical Education 10

ACTIVE
RECREATION
QUARTER 1
What was the last food you ate? Where
do you spend most of your time? What
kind of activities did you do?
 Lifestyle
the way in which an individual lives;
includes the typical patterns of an
individual’s behaviour like every day
routine at home, in school, or at work;
eating, sleeping, and exercise habits,
and many others; are related to
elevated or reduced health risk.
 BODY MASS INDEX (BMI)
a rough measure of the body composition that is
useful for classifying the health risks of body
weight; also based on the concept that a person’s
weight should be proportional to height; calculated
by dividing your body weight (expressed in
kilograms) by the square of your height (expressed
in meters)
 The BMI is used to determine the category of a
person’s weight using a standard measure. The formula
for the BMI is stated as:
The Three Categories of
Exercise:
Aerobic Exercise

Anaerobic Exercise

Flexibility Exercise
 Aerobic Exercise
‘Aerobic’ exercise refers to exercise that
requires the consumption of
substantially more oxygen than at rest.
It is of a light to moderate intensity, and
can be undertaken for a prolonged
duration (many minutes to several
hours) without excessive fatigue.
 Anaerobic Exercise

Anaerobic means without oxygen. Anaerobic exercise

consists of brief intense bursts of physical activity,
such as weightlifting and sprints, where oxygen
demand surpasses oxygen supply.
 Flexibility Exercise
Flexibility is defined as the range of motion of your
joints or the ability of your joints to move freely. It
also refers to the mobility of your muscles, which
allows for more movement around the joints. Range of
motion is the distance and direction your joints can
move, while mobility is the ability to move without
restriction.
The Phases of Exercise

WARM-UP

EXERCISE PROPER

COOLDOWN
 WARM-UP
The warming up is a preparation
for physical exertion or a
performance by exercising or
practicing gently beforehand.
 EXERCISE PROPER
The phase where the actual exercise
program is done, following the
Principles of Exercise suited for
each person's needs.
 COOLDOWN
The cooling down phase transitions
the body from activity to rest,
performed to allow the body to
adjust its temperature and vitals.
Principles of
Exercise
F Frequency - How often do you exercise?
I Intensity - How hard do you exercise?
T Time - How long do you exercise?
T Type - What kind of exercise?

Overload
Load or stress to the body should be
greater than normal capacity to
progress.
 Progression
Exercise should be steadily and
gradually increased over
time.

Specificity
The way you exercise should be
specific to what you want
to accomplish.
Rest &
Recovery
The body requires adequate time to
rest and recover
between training and exercise
sessions to adapt.
Quiz
1. What is the term that depicts a
person’s way of living?

A. Exercise
B. Health
C. Lifestyle
D. Routine
 2. These are the general
categories of exercise, EXCEPT:

A. Aerobic
B. Anaerobic
C. Endurance
D. Flexibility
3. What type of exercise is intended
to improve the elasticity of the
muscles and
the range of motion of joints?
A. Aerobic
B. Anaerobic
C. Endurance
D. Flexibility
4. The following are the factors
needed to determine a person’s
BMI, EXCEPT:

A. Age
B. Exercise
C. Weight
D. Height
5. BONUS
 6. Which statement best
describes lifestyle?
A. love eating seafood.
B. follow a strict diet and schedule.
C. doing many laps in my jogging for a
marathon
D. wake-up every day at 6:00 o’clock in
the morning.
7. What values are computed to
determine the BMI?

A. Age & Height

B. Height & Weight
C. Age & Weight
D. Height & Birth
8. The following are categories of
BMI, EXCEPT:

A. Average
B. Normal
C. Obese
D. Underweight
9. What is the unit use in the
formula of BMI for height.

A. centimeters
B. meters
C. kilograms
D. inches
 10. The following words are used
to describe the intensity or level of
an exercise,
EXCEPT:
A. Average
B. Light
C. Moderate
D. Vigorous
 Answer

1. A 6. B
2. C 7. B
3. D 8. A
4. B 9. B
5. C 10. A
Teacher Resource Page