MAPEH 10 PE SECOND QUARTER

Life Style Weight Management

• This topic covers physical activity and eating habits.
• Physical fitness is the optimal health level where individuals can perform daily tasks without fatigue.
• Physical fitness enhances both physical and mental ability to handle uncertain events.
• Physical fitness helps prevent high-risk conditions like hypertension, diabetes, coronary heart disease, stroke, osteoarthritis, and some cancers, sleep apnea, and respiratory problems.

Physical Fitness Assessment

• A fitness assessment involves a series of measurements and tests to identify one's physical fitness.
• Assessments include body mass index (BMI), resting heart rate, health-related tests (body composition, lung capacity), and skill-related tests (flexibility, speed, balance, agility).

Body Mass Index (BMI)

• BMI is a crucial fitness assessment, used to determine if a person is healthy or unhealthy.
• BMI is calculated by dividing weight (in kilograms) by height squared (in meters).
• A typical fitness assessment helps understand strengths and weaknesses relating to physical fitness components.

Waist-to-Hip Ratio (WHR)

• WHR is the ratio of waist circumference to hip circumference, measuring fat distribution in the torso.
• A high WHR (fat in the abdominal area) has a greater risk of cardiovascular disease than a low WHR.
• Cardiovascular Diseases (CVDs) are the leading cause of death globally, involving disorders of the heart and blood vessels.

Fitness Activities: Yoga

• Yoga is a fitness activity promoting body and mental well-being through postures, breathing, and meditation.
• Yoga helps build and maintain well-being, boosts energy, and improves body flexibility.
• Vinyasa yoga is a style that connects movement and breathing to produce body heat and increase circulation/sweating.
• Specific poses like Mountain Pose (Tadasana), Raised Hands Pose (Urdhva Hastasana), Standing Forward Bend (Uttanasana), and Downward-Facing Dog (Adho Mukha Svanasana) are explored in detail.

Fitness Activities: Fitness Walking

• Walking is a cardiovascular activity that increases heart rate, improves blood flow, and lowers blood pressure.
• Fitness walking contributes to overall well-being and physical fitness.
• It helps maintain weight, improves heart and lung efficiency, and promotes a stress-free lifestyle, aiding in the development of a healthier lifestyle.
• A pedometer measures steps walked, distance traveled, and calories burned, aiding in the tracking of fitness goals.

Fitness Activities: Running

• Running is a form of propelling yourself forward rapidly on foot.
• It is a fundamental element in various sports and a beneficial exercise to improve overall fitness.
• It enhances physical fitness and tones muscles.
• Running can provide increased energy levels and potentially extend lifespan.

Fitness Activities: Strength Training

• Strength training is an exercise focused on muscle development and overall physical strength using various methods, including free weights, machines, resistance bands, and body weight.
• Two primary types of strength:
  • Relative strength: Focused on peak strength while controlling calorie intake to avoid unnecessary weight gain.
  • Absolute strength: Maximizing strength regardless of body weight.

Fitness Activities: Weightlifting

• Weightlifting is a type of strength training using barbells and dumbbells, aiming to increase strength and develop muscles.
• The weight used is adjustable to an individual's fitness level.

Fitness Activities: Body-weight Exercises

• Body-weight exercises utilize the body's weight as resistance, making them practical and budget-friendly.

Team Sport: Handball

• Handball combines elements of football and basketball; players use hand skills like passing, dribbling, and shooting.
• Handball is played on a larger court than a basketball court. The game involves six players and one goalie.

Team Sport: Table Tennis

• Table tennis, also known as Ping-Pong, is played by two or four people using a racket to hit a ball across a net divided table.
• The goal involves getting the ball to bounce on the opponent's side of the table, contributing to a competitive atmosphere, enhancing hand-eye coordination skills, and reaction time.