CPV PE 11 Q1 01 - Exercise Is Wise

UNIT 1: Exercise Is Wise Table of Contents Introduction 3 Lesson 1: Physical Activity and Aerobic Exercise 4 Let’s Warm Up! 5 Le...

UNIT 1: Exercise Is Wise Table of Contents Introduction 3 Lesson 1: Physical Activity and Aerobic Exercise 4 Let’s Warm Up! 5 Learn about It! 6 Check Your Understanding 14 Block and Tackle! 15 Winning Moments 16 Lesson 2: Muscle and Bone Activities for a Stronger Body 17 Let’s Warm Up! 17 Learn about It! 18 Check Your Understanding 26 Block and Tackle! 27 Winning Moments 28 Lesson 3: Be Informed, Be Safe! 29 Let’s Warm Up! 29 Learn about It! 30 Check Your Understanding 37 Block and Tackle! 38 Winning Moments 38 Lesson 4: How Active Are You? 39 Let’s Warm Up! 39 Learn about It! 42 Check Your Understanding 45 1  Block and Tackle! 46 Winning Moments 47 Go the Distance! 47 Self-Check 50 Wrap Up 51 Bibliography 53 Answers to Check Your Understanding 54 Glossary 55 2 GRADE 11|Physical Education and Health UNIT 1 Exercise Is Wise “Being actively engaged and properly performing physical activities and exercise can make us strong and healthy.” Research studies continuously prove the consequences of an unhealthy lifestyle, so most people nowadays want to be fit and healthy. People strive to look fit and well, so they research different ways to achieve it. One clear solution is to move more and eat well. This might seem simple, but choosing which fitness program to follow or what food to eat can be an overwhelming task. The fitness industry offers various tools and programs that promise instant results with less work. But just how effective and safe are these methods? This unit will help you weigh your options and provide quick answers to common fitness concerns. There are many benefits to having an active lifestyle. To be successful, one has to consider and choose the right program and do proper exercise and physical activity. 3  Learning Targets In this unit, you should be able to do the following: Distinguish aerobic from muscle- and bone-strengthening activities. Engage in moderate to vigorous physical activities (MVPAs) for at least sixty minutes most days of the week in a variety of settings in and out of school. Demonstrate proper etiquette and safety in the use of facilities and equipment. Lesson 1: Physical Activity and Aerobic Exercise Health is divided into different aspects: physical, mental, and social. Physical health focuses on keeping one’s body fit with the help of physical activities, healthy habits, a balanced diet, and so on. At the end of this lesson, you should be able to do the following: Differentiate physical activity and aerobic exercise. Describe aerobics activities as a classification of exercise and its effects on the body. 4  Let’s Warm Up! In the box below, look for words that show the effects of physical inactivity. Encircle at least five words. 5  Learn about It! Modern work culture and lifestyle have significantly increased the time we spend sitting, making it essential to engage in physical activities to stay fit. A recent study states that almost 90 percent of the Filipino youth lack physical activity, and this may cause obesity and cardiovascular diseases. Experts suggest that teenagers engage in moderate to vigorous physical activities (MVPAs) for at least one hour per day. The World Health Organization (WHO) reported similar results after the Global school-based student health survey (GSHS) was conducted in 2007. Moreover, the global study indicated that Filipino teenagers are among the most sedentary in the world because they only engage in physical activities for at least 60 minutes on average of one day per week. PHYSICAL ACTIVITY AND AEROBIC EXERCISE Physical activity refers to the body movement that is carried out by the muscles and consumes energy. It can be any movement carried out by the body such as doing chores, taking the stairs instead of the elevators, and so on. Recreational physical activity is a term used to refer to activities that are done for pleasure. Examples of such activities are hiking, rafting, horseback riding, and so on. However, these are not the only activities that keep a person fit. All the activities that involve physical movement can help maintain fitness. Physical fitness is a broader term. It has many benefits that help keep the body in a hale and hearty condition. It refers to the condition of being healthy and strong, and the ability to perform daily activities properly. It can be achieved through physical exercise, proper nutrition, and adequate sleep. 6 Aerobic exercise can be defined as structured body movement along with conscious breathing, and is performed regularly for physical fitness. Aerobic, strength and endurance, and flexibility are the major types of exercise. The following are the health-related components of fitness: Aerobic Capacity Aerobic capacity is known as the maximum amount of oxygen consumption that occurs during the exercises performed by the body using a large group of muscles. Aerobic activity is the physical activity that increases the circulation of oxygen and other nutrients in the body. It involves deep breathing, which increases the heart rate and results in increased oxygen intake. It is also known as cardiovascular exercise. It comprises several activities like brisk walking, running, jogging, cycling, swimming, and so on. These activities help keep the entire body, especially the circulatory system, healthy. Here are some of the health benefits of cardiovascular exercise: maintains blood pressure reduces the risk of chronic diseases reduces stress strengthens the immune system improves concentration power Research shows that individuals who can use large amounts of oxygen during maximal exercise (VO2max) have strong hearts, normal blood pressures, and decreased risk for heart disease and diabetes. 7  Muscular Strength and Endurance Strength training focuses on muscle and bone strengthening. It involves the use of weight, such as weight machines and one’s own body weight. Muscular strength is the maximum amount of force that can be applied by a person against a form of resistance in a single movement. Muscular endurance is the ability of the muscles to lift weights or hold contractions for a period of time without getting exhausted. One’s muscular endurance can be improved through weight or resistance training. Some strength and endurance activities are weightlifting, pull-ups, push-ups, planks, and so on. Here are some of the health benefits of doing strength and endurance activities: increases bone density improves body shape boosts metabolism improves balance reduces the risk of injury Flexibility Flexibility is the ability of the joints to make pain-free movements as one moves at one’s maximum range of motion. It focuses on the muscles and bones surrounding the joints. Exercises promoting flexibility include different types of stretches like sit and reach, trunk forward flexion, bends, and yoga. 8  Here are some of the health benefits of engaging in flexibility exercises: provides a great range of motion allows easier movements improves flexibility builds stability improves balance “An adequate degree of flexibility is important to prevent injury and maintain body mobility. It can be greatly improved by stretching.” Body Composition Another important component of fitness is body composition. It refers to the proportion of body fat and body mass that make up a body. It includes waist circumference, height, and weight. A healthy body has less amount of fat and more body mass, that is, the mass of the muscles, bones, and organs. National Guidelines for Physical Activity for Filipinos Studies have shown that the inactive and sedentary lifestyle of Filipinos has led to overweight and obesity. The human body is designed to make movements, so it is necessary to be physically active. The Philippine National Guidelines on Physical Activity (PNGPA) was created with the help of existing guidelines of neighboring countries in order to improve the health of the population. It includes different forms of physical activities like recreational, muscle strengthening, flexibility, and balance and coordination activities based on the formula: frequency, intensity, time, and type of activity (FITT). Daily physical activity prescription for teenagers is as follows: Actively perform daily tasks like commuting and doing chores. Engage in exercise, dance, or sports for 40 minutes. Perform aerobic activities or play indigenous games for 20 minutes. Engage in strength training two to three times a week. 9 Filipino Pyramid Activity Guide In 2000, the Philippine Association for the Study of Overweight and Obesity (PASOO) designed the Filipino Pyramid Activity Guide to encourage physical activity among Filipinos. It guides people by suggesting some physical activities and the frequency of doing them. Several physical activities and exercises are listed in the pyramid, as they promote health and wellness and an active lifestyle. Physical activity differs from exercise in terms of intensity, frequency, and duration. 10  Intensity is the quality or state of being intense especially, extreme degree of strength, force, energy, or feeling. Frequency is defined as the number of repetitions of a periodic process in a unit of time. Duration pertains to the time during which an activity exists or lasts. An exercise program can consist of several exercises. Exercises are repetitive movements that aim to improve one or more components of fitness. One of the classifications of exercise is aerobic activity. Below is a table that gives details about it. Exercise Examples of Description Effects on the Body Classification Activities Aerobic involves large Regular aerobic exercise will swimming Exercise muscle groups stimulate changes in various biking (e.g., thighs) organs and tissues of the body, but running rhythmic and are more emphasized in the dancing continuous cardiovascular system. doing movements for a The muscles are able to extract squats prolonged period more oxygen from the blood, brisk of time which translates to an increased walking means “with maximum amount of oxygen that oxygen“ and the body can utilize (VO2max). therefore fuels The heart is able to eject more metabolism blood at every beat as a result of an increase in the size of the left ventricle chamber. The muscle that covers the left ventricle of the heart becomes thicker due to aerobic training. A thicker muscle wall can generate 11  more force at each contraction, enabling it to expel more blood out of the chamber. Aerobic exercise enhances the capillary network toward the working muscles. The capillaries are the smallest blood vessels where the exchange of gases takes place. This adaptation maximizes the ability of the cardiovascular system to deliver oxygen and nutrients to the entire body. There is an increase in plasma volume in the blood within two weeks of aerobic training. It helps improve blood flow to working muscles and regulates temperature during exercise. It enables the body to increase its ability to transport oxygen because more oxygen-carrying red blood cells are produced. (See figure 8.) Therefore, regular exercise and frequent participation in physical activities of moderate to high intensity result in the following: The changes in the body will increase its capability to cope with the increased demands of exercise. A well-designed exercise program can stimulate the body to become stronger and more efficient. 12  Exercise stimulates the body to increase its functional capacity, and this change triggers an increase in the quality of life of an individual. The changes that occur in the body are influenced mainly by the stimulus (i.e., exercise) that it experienced. Experts agree that regular exercise helps prevent the development of noncommunicable diseases such as hypertension, type 2 diabetes, heart disease, and some forms of cancer. Scientifically, this is how the heart functions during and after aerobic exercises. 13  Check Your Understanding A. Compare and contrast physical activity and exercise. Complete the Venn diagram below. B. Answer the following questions: 1. What happens to the body when doing aerobic exercise? 2. How does exercise help our body? C. Science Integration. Using a flowchart, describe briefly how the heart functions during aerobic exercise. 14  Block and Tackle! Each group will present a role-play (or charades) of the benefits of engaging oneself in exercise, specifically aerobic exercise. Allot five minutes for preparation and another five minutes for the presentation. Below is the rubric for this activity. Accomplished Developing Beginning Criteria Score (17-20 points) (13-16 points) (0-12 points) Presentation of the The presentation The presentation The Character shows convincing shows presentation communication of competent shows limited character’s communication communication feelings, of character’s of character’s situations, and feelings, feelings, motives. situations, and situations, and motives. motives. Participation in The group The group The group Preparation and members are members are members are Presentation always willing and usually willing sometimes focused during and focused willing and group work and during group focused during presentation. work and group work and presentation. presentation. 15 Achievement of The purpose is The purpose is The purpose is Purpose clearly clearly established, but established and established and may not be effectively generally sustained. sustained. sustained. Total Score: /60 16  Lesson 2: Muscle and Bone Activities for a Stronger Body Exercising or engaging in physical activity is not limited to a single effect. Exercise affects the entire body. For example, activities for the muscles can improve bone health. At the end of this lesson, you should be able to do the following: Differentiate muscle- and bone-strengthening activities from aerobic exercise. Enumerate the benefits of muscle- and bone-strengthening activities to the body. Let’s Warm Up! Complete the K-W-L chart about aerobic activities. Give at least three answers per column. Topic: Aerobic Activities What I Know What I Want to Know What I Learned 17  Learn about It! Aside from aerobic exercises, resistance and stretching exercises also target muscles and bones. These exercises are also included in different exercise programs. 18 Antagonistic muscles are pairs of muscles that work against each other. The relaxed muscle is the antagonist, while synergists are the muscles that hold the stationary bone and keep it still. It is the reason why the shoulder stops moving. This muscle function can be observed through the following activities: Resistance Exercise Resistance exercises are performed by pushing or pulling weight or force using something external or one’s own body weight. It involves the contraction of muscles, which is basically classified into two types: 1. isotonic contraction 2. isometric contraction Resistance exercises activate all the muscle groups to help keep the nervous and musculoskeletal systems healthy. If performed regularly over months, resistance training can strengthen and increase muscle force. The size of muscle fiber will start increasing after several months of regular resistance training. Hypertrophy, or the increase in muscle fiber, takes place with the production of more contractile proteins in the muscle cells. This increases the muscle’s capacity to produce force and strength. It also strengthens the bones by increasing their mineral content. The muscles’ flexibility and capability to resist injuries are strengthened as dense connective tissues like tendons and ligaments resist the forces generated by the hypertrophied or increased muscles. 19 The principal aim of resistance training is to improve the muscle's capacity for strength and endurance. Hypertrophy, the improvement of the size of muscle fibers, likely begins after two months of resistance exercise. Contractile elements in muscle cells like myosin and actin and fuel stocks can develop tension and maximize muscle fiber size. Evidence suggests that resistance training will result in an increased number of muscle fibers or hyperplasia. The tissues around muscles also resist damage. Connective tissues such as tendons and ligaments can survive increased muscle forces. In addition, the mineral content of the bone increases because of increased muscle force. Resistance exercises improve the following: a. Muscular and bone strength. Strength is defined as the quality or state of being strong, or capacity for endurance and exertion. The following are the three kinds of strength with corresponding examples: 20  i. Static strength is used to exert force on an immovable object. It is considered as an isometric activity because muscles stay the same length while having limited movement. It is evident in arm wrestling or in sports like a rugby scrum. ii. Explosive strength is used when force is exerted in one short but fast movement. It is used during a javelin throw or in high jump sports events. iii. Dynamic strength is a force applied repeatedly over a long time. It is linked to endurance. Muscle endurance is exercised when muscles keep exerting a lot of force for a long time without feeling fatigue. It is used when doing press-ups or cycling. 21 Resistance machines in gyms or free-weight equipment such as the TRX (total resistance exercise) and resistance bands are used in resistance exercises. Stretching Exercise Stretching is one of the physical exercises that focus on a particular muscle group to improve flexibility and elasticity. It tones the muscles and increases the range of motion around the joints to help individuals carry out daily tasks easily. Stretching also reduces muscle stiffness and the risk of muscle strain injuries. It even activates the relaxation of the entire body. The muscles become stiff and start to lose their elasticity with age or as an aftermath of an injury. Joint stiffness limits the motion of a joint and makes movement difficult and painful. Moreover, it increases the risk of muscle injuries and disorders. The muscle-tendon unit stretches as the limb makes a complete movement. The elasticity of the muscle-tendon unit helps it return to its actual shape after performing a movement. However, if the stretching exercise is performed regularly, the muscle does not completely return back to 22 its original shape. This increases its capability to handle the load more effectively and make easier movements. Stretching and other flexibility exercises focus on the flexibility of the joints that improve the elasticity of the muscles, body posture, muscle coordination, range of motion, and joint strength. It also increases blood flow to the muscles and activates them in the proper order, thereby helping in the smooth three-dimensional movement of the limbs. Stretching exercises are further divided into three major types: 1. Static stretching – a type of stretching wherein the muscles are stretched to a point and the position is held for a few seconds 2. Ballistic stretching – a type of stretching that involves extending or pushing the range of motion of the limbs 3. Dynamic stretching – a type of stretching that involves a slow and repetitive motion of the limbs to improve flexibility and strength 23 Figure 9 shows examples of different stretching exercises that include static, ballistic, and dynamic stretching. Differences between Aerobic Activities and Muscle- and Bone-Strengthening Activities Aerobic Activity Muscle- and Bone-Strengthening Activity It strengthens the circulatory system. It tones the muscles and boosts bone density. It increases the intake of oxygen for energy It consumes the muscles’ stored energy. consumption. It raises the heart rate for a longer period of It involves intense workouts. time. 24  Aerobic Activity Muscle- and Bone-Strengthening Activity It is also known as cardiovascular exercise. It It is also known as weight or resistance is also known as weight or resistance training training. It includes activities like brisk walking, It involves weightlifting, pull-ups, push-ups, running, dancing, jogging, cycling, swimming, planks, stretching, etc. etc. Does exercise have psychological benefits? Regular exercise has physical, psychological, and intellectual benefits because every exercise increases the body’s oxygen intake. Some of the benefits of exercise include increased energy, reduced stress, and better sleep. According to psychologists, regular exercise proves to be an instant mood booster. Regular physical movement leads to positive effects because the human body is designed to move. Moreover, exercising promotes the release of happy hormones like endorphins that trigger a pleasant and positive feeling in the body. Physical exercises are also beneficial for mental health. These exercises help an individual control stress, anxiety, depression, and enhance self-esteem and confidence. Recreational physical activities, sports, games, and other forms of exercise rejuvenate one’s mind, body, and spirit. 25  Check Your Understanding A. Identify whether the given description is for resistance or stretching exercises. Check the correct column. Description Resistance Stretching Exercise Exercise 1. Exercises that address the flexibility of a joint will improve muscle coordination, connective tissue elasticity, and overall joint strength. 2. It requires the muscle to contract against an external load (e.g., barbell) in order to improve muscular strength, endurance, and bone strength. 3. The increased elasticity of the muscles and surrounding connective tissues increases the range of movement without resulting in injury. 26  B. Write a brief explanation on how exercises help people cope with stress and depression. You may use the following guide questions: a. What happens to muscles during muscle-strengthening activities? b. What is the role of endorphins in coping with stress and depression? c. What are the effects of exercise on one’s mental health? Block and Tackle! Pair Activity: Refer to figure 18. Try doing these two yoga poses while breathing constantly. 1. What muscles in your body are being used? (e.g., leg muscles, arm muscles, etc.) 2. How did you feel after doing the activities? 3. Write your answers in the given table. 27  Yoga Poses Muscles Affected How You Felt after the Activity tree pose cobra pose 28  Lesson 3: Be Informed, Be Safe! Doing exercises should be safe. Performing exercise and other physical activities requires knowledge on safety and proper etiquette. This may help prevent injuries and accidents. At the end of this lesson, you should be able to do the following: Enumerate the proper ways of performing an exercise. Describe the effects of proper exercising on the body. Let’s Warm Up! True or False. Write true if the statement is correct; otherwise, write false. 1. Exercise brings about biological changes that lead to better health. 2. Regular exercise only provides emotional benefits. 3. Moods also improve when a person is physically active. 4. During exercise, the brain releases carbon dioxide, stimulating the release of feel-good chemicals. 5. When performing a resistance exercise, we may use machines or equipment such as TRX (total resistance exercise), resistance bands, and resistance machines. 29  Learn about It! The first step in keeping exercise safe is to get to know oneself. The Physical Activity Readiness Questionnaire (PAR-Q) is one tool that we can use to determine whether a person is physically capable of performing various activities. The Department of Health (DOH) recommends that Filipinos participate in moderate to vigorous physical activities for at least 30 minutes on most days of the week. Physical activities are good for the heart and for strengthening the body. Since physical activity is safe for most people, everyone is encouraged to practice an active lifestyle. The questionnaire that follows will help you check if moderate and vigorous physical activities are safe for you. Put a check mark on the box that corresponds to your answer. If you answer “No” to all the questions, you are ready to engage in an active lifestyle. If you answer “Yes” to any question, you need to talk to your physician about your condition before participating in an exercise program. Make sure to start an exercise program that has low to moderate intensity activity and build your intensity gradually. Below is the the PAR-Q (Physical Activity Readiness Questionnaire): Questions Yes No 1. Has your doctor ever told you that you have a heart condition or high blood pressure? 2. Do you feel pain in your chest when you are doing your daily activities or when you do physical activities? 3. Do you lose balance because of dizziness or have you lost consciousness in the past 12 months? 30 4. Have you ever been diagnosed with a chronic condition other than heart disease or hypertension (e.g., cancer)? 5. Are you currently taking prescribed maintenance medications? 6. Do you currently have a bone, joint, or other musculoskeletal condition that can worsen as a result of moderate to vigorous physical activity? 7. Has your doctor ever told you that you should only engage in medically supervised physical activity? Warm-up, workout load, and cool down are the next three components to consider. A warm-up is essential before the actual workload, as it prepares the body for more strenuous activity. It increases blood flow to the working muscles without an abrupt increase in lactic acid accumulation. Many researchers reported higher muscular output when the body and muscles are warm. Lastly, a good warm-up prepares the heart, muscles, and joints for the succeeding activity by increasing the transmission rate of nerve impulses and decreasing joint stiffness. Characteristics of a Warm-Up Warm-Up Recommended Time 6–10 minutes Intensity moderate Type of Activity general multi-joint movements followed by a specific exercise Recovery Time five minutes before engaging in actual exercise 31 To elevate the overall body temperature, several warm-up exercises such as jogging and skipping are performed. After that, neuromuscular joints are stimulated, and balance and proprioception are enhanced by performing stretching exercises. Proprioception pertains to the capacity of the body to perceive its spatial location; for example, this allows a person to touch his or her nose even with eyes closed. Improved proprioception is thought to increase success in sports games and prevent injury. Studies on the need to perform a warm-up to prevent injuries, however, are still inconclusive. So, the last phase of warming up will include a set of particular movements that imitate the real exercise. These moves are carried out at a slower speed so that the warm-up is not exhausting. Concentrating on the pattern of activity and warming up are both a physical and a mental task. Warm-up exercises differ in effectiveness depending on the type of exercise, as they have different aims. The purpose of these exercises is to raise the cardiac rate by 50 to 60 percent of the maximum expected cardiac rate. A single exercise in a cardiac cycle will be performed for about two to four minutes. After each set of exercises, rest will be taken by performing dynamic stretching exercises. It is important to select the appropriate exercise that focuses on the muscles and the muscle tendon units, which are susceptible to becoming unbalanced. 32 Inchworm, spiderman, and lunge with twists are just some of the warm-up exercises that may be done before doing actual exercise. Along with the warm-up, recovery is vital and can even be considered as essential as the main exercise. It is required because, at this time, the body will begin to make anatomical changes necessary for adaptation. A well-executed cooldown will help in removing the toxic product build-up in the body due to muscle contractions. Also, it will simultaneously replenish the energy that was consumed during strenuous exercises. Thus, it is crucial to allot time for the recovery phase in the whole training period. The cool down is the transition between working out and the resting phase. This transition is necessary to prevent blood from pooling in the lower limbs. Ending your exercise suddenly can cause your heart to slow down and blood pressure to drop, resulting in dizziness. This can lead to a reduction in the return of blood to the heart, which then causes a decline in blood pressure. In addition, metabolic waste is taken from the muscles and directed to organs that are responsible for their removal. Heart and muscle activity are needed for these processes, which are critical for proper recovery. Without sufficient cooldown, these by-products will 33 remain where they were created and can irritate the tissues around them. The continuous elevated heart rate will aid regeneration by delivering oxygen and nutrients to the muscles. The veins are squeezed by muscle contractions in order to return blood to the heart. It takes about 10 minutes to complete a decent cooldown routine. Five minutes of low-intensity multi-joint exercise (such as a gentle jog) should also be included in the schedule. During this time, a mild massage is recommended to aid in the removal of unwanted metabolites and improve blood supply back to the heart. Many fitness trainers recommend foam rollers to their clients or athletes. There are limited studies on its effectiveness, but there are reports that they help decrease soreness. A series of static stretches should also be part of the cooldown routine to release muscle tension, which helps the muscles relax. A cooldown should be both a physical and mental routine. There is less tension in the muscles when the mind is relaxed. 34 Exercise Etiquette and Proper Use of Equipment Exercise should be done safely through a knowledge of safety and basic etiquette, which helps in avoiding injuries and accidents. Warming up prior to the actual workload is necessary because it prepares the body for a more intense exercise. Recovery is just as important as the workload because the body begins to make microscopic changes that are necessary for adaptability in this period. Proper equipment handling is necessary to avoid injury. Exercise equipment may range from general items of clothing to special protective suits or apparatus. The following are the essential ways to properly use facilities and equipment for exercises: 1. Make sure that the equipment and facilities that you are going to use are essential. It is important to use the correct equipment and make sure it is in good condition. Check if there are cracks or broken parts because these can compromise your safety. 2. When using weights, return the equipment to its respective place. Observe respectfulness and avoid distracting members who are using the dumbbell racks. 3. Proper footwear is important even for people who do not do much exercise. Do not wear open-toed shoes or go barefoot in the weights area. Shoes or boots need to fit well and provide some cushioning. Many people get blisters on their feet from footwear that 35  does not fit properly. You need to carefully select the shoe that is appropriate for your activity rather than choosing a shoe because it looks good. Footwear that has been worn a lot will not offer the same protection or cushioning as it did when it was new. The amount of wear and tear will depend on how much the footwear has been worn. Old worn-out shoes need to be replaced. 4. Lastly, look up some of the common sporting injuries and then take a look at the equipment needed to help prevent them. 36  Check Your Understanding A. Read the descriptions in the table and choose the correct answer from the word bank. Answer Description 1. It is the estimated maximum heart rate for warm-up exercises. 2. It is the assessment tool recommended by the DOH to assess whether a person is capable of doing certain physical activities. 3. This exercise pertains to the recovery workout. 4. This type of exercise starts with general multi-joint movements, such as jogging or skipping to increase overall body temperature. 5. This refers to the muscle movements during recovery wherein the muscles squeeze the veins to bring blood back to the heart. B. Draw your conclusion. What would happen if a person did high-intensity activities right away without conducting a warm-up? 37  Block and Tackle! Group Research: Aside from the discussion on the process of conducting exercises, list other basic or personal ways to keep yourself safe when performing physical activities. Criteria Points Content 5 points Organization of Ideas 3 points Creativity in Presentation of Ideas 2 points 38  Lesson 4: How Active Are You? Let’s engage in exercise! Doing physical activities develops our bodies; it makes us healthy and strong. Being active helps our circulatory system work efficiently, allowing our bodies to produce more energy easily. At the end of this lesson, you should be able to do the following: Assess your readiness for certain physical activities. Enumerate the impacts of being physically active. Let’s Warm Up! Activity 1: Physical Activity Questionnaire The following questions will assist you in analyzing your physical exercise preferences and behaviors. They will assist you in making wellness- and fitness-related choices. Note, though, that this is not an evaluation. Answer the questions frankly, and use the score guide to determine the level of physical activity. 1. How involved were you during PE class last week? a. I did not enroll in the physical education program. b. During class, I simply stood or walked about. c. I raced around and played for a while. d. I spent most of my time running and playing. 39 2. How many days in the past week were you able to do a physical activity that lasted for at least 60 minutes? a. none b. one to two days c. three to four days d. five or more days 3. How many days in the past week did you invest over two hours watching television or playing online games? a. five or more days b. three to four days c. one to two days d. none 4. I spent most of my free time last week _________. a. reading books, watching television, playing video games, surfing the internet, and sleeping b. taking the dog for a stroll, assisting with domestic tasks, and doing errands c. participating in low-intensity athletic activities, games, and dance d. taking part in high-intensity athletics, games, or dance 5. On average, how many hours in the daytime do you spend playing computer games or surfing the internet last week? a. more than four hours b. three to four hours c. one to two hours d. less than an hour 40  6. In sum, how many hours of a weekend do you spend in low- to high-intensity activities in the previous week? a. more than four hours b. three to four hours c. one to two hours d. less than an hour 7. In total, how many minutes in your PE class did you really spend playing, dancing, or exercising in the past week? a. less than 15 minutes b. 15 to 30 minutes c. 31 to 45 minutes d. more than 45 minutes 8. How would you describe your involvement in different athletic exercises in the past week? a. dormant b. slightly active c. moderately active d. extremely active Scoring Guideline: Calculate the points per response in the questions. a = 1; b = 2; c = 3; d = 4 Add up the score of each of your responses and rate yourself accordingly. Excellent: a score of 24 and above Good: a score of 15–23 Needs Improvement: a score of 14 or lower 41  Learn about It! According to the Transtheoretical Model (Prochaska and Velicer 1997), there are different stages that a person goes through in changing his or her health behavior. 1. Precontemplation Stage: At this stage, people are oblivious to the existence of their unhealthy behavior, and they are not concerned with modifying their actions. People stay in denial mode and do not consider their habits as a problem. 2. Contemplation Stage: At this stage, people know the consequences of their bad habits and want to change them. For instance, smokers acknowledge that smoking causes lung cancer, and they want to break the habit of smoking. 3. Preparation Stage: If a person has been persuaded to improve his or her habits, he or she begins to change them gradually. So if one achieves smaller goals, he or she will remain motivated. For instance, if someone wants to lose weight, he or she can start with a low-carb diet; or if a person wants to quit smoking, smoking fewer cigarettes each day can be good 42  preparation. 4. Action Stage: This stage starts when an individual begins to implement new habits. A new behavior must be regularly performed for at least six months for it to be inculcated in one's regular routine. During this stage, one may find himself or herself wanting to return to old habits, but this should be controlled. It is at this stage that the rate of backsliding to previous habits is the greatest. 5. Maintenance Stage: At this stage, the likelihood of reverting to old habits is very low. Those at this stage may encourage individuals in the precontemplation and contemplation stages to modify their behavior by demonstrating the rewards and encouraging them that change is feasible. Each person has his or her own set of circumstances and thus faces different challenges. So, each one has to handle these challenges as best as he or she can considering his or her circumstances and barriers. However, there are several recommendations that can be followed to overcome these obstacles. 43 Table 1: Possible ways to solve common barriers during the preparation stage Barrier Solution Time Issues Create a priority list and reduce the time for nonessential activities, allowing you some spare time for workout. Fatigue and Tiredness Make a schedule and analyze it to determine which days and at what times your workload is less so that you can do more exercises on those days. Lack of Knowledge Ask people around you and read research papers and journals to get enough knowledge about working out and building healthy habits. Financial Issues There are several exercises, like running and cardio exercises, which make you fit and healthy without requiring you to spend money. Lack of Support Surround yourself with like-minded individuals who are also doing their best to become more physically fit. You can also inform your family and friends about your goal so that they can help and encourage you. Table 2: Possible ways to solve common barriers during the action stage Barrier Solution Lack of Motivation Create a list of pros and cons of positive behavior, which will serve as a reminder. Focus on changing the behavior instead of the outcome and write a specific, measurable, attainable, realistic, and time-bound (SMART) goal. Lack of Willpower Identify what triggers the backslide and be conscious when it happens. Implement a reward system. Getting Easily Discouraged Avoid negative self-talk and replace it with encouraging words. 44 People who are practicing a healthier habit for the first time are more likely to face obstacles in the preparation period. Many individuals who rarely participate in active endeavors are nervous, have poor self-esteem, and do not think they will improve. It is important for them to understand that their obstacles are based on their views of the situation. They see the situation as daunting and full of challenges because their mindset is not focused on the benefit of physical exercise. Individuals in this phase will be able to adopt healthy behavior more easily if they believe that these thoughts are untrue and that they will overcome the present situation. Check Your Understanding A. Write the barrier being addressed by the given solution. Use the following choices. Answer Description Prioritize activities and cut back some time from nonessential activities to be able to exercise. There are numerous exercise regimens that are not expensive such as running and swimming. Identify what triggers the backslide and be conscious when it happens: Implement a reward system. B. Write A if the given statement is correct and B if it is incorrect. ___ Doing exercise is hard and tiring. ___ Physical activities should be done regularly. ___ Money is the key solution to making our bodies healthy. 45  Block and Tackle! Group Activity 1. Interview someone who is physically active or has transitioned to having a healthy lifestyle. 2. Ask him or her the questions below. 3. Post a story about the interview and share the conclusion with the rest of the class. 4. Include areas that you believe the individual will improve on, as well as personal insights you gained from the conversation. Areas Responses 1. Why are you motivated to adopt a healthy lifestyle? 2. What are the changes you experienced after modifying your lifestyle? 3. What are the hurdles you faced while transitioning to a healthy lifestyle and adopting new habits? 4. What schedule and plan do you follow in terms of working out? 5. What are your fitness goals? 46  Go the Distance! Students should form groups of five or six members. Each group is expected to do this performance task. Goal: Your group is tasked to conduct an exercise that aims to enhance the cardiovascular system. Role: You will act as a physical education instructor or a fitness instructor. 47 Audience: The target audience will be the class. Situation: As the instructor, you should demonstrate different physical exercises that focus on cardiovascular, muscular, and bone improvement. You also need to orient the audience about the safety rules when exercising. Product or Performance: You need to come up with several moderate physical activities that are suitable and appropriate for your audience. Standards and Criteria: You should be able to demonstrate different physical activities, including aerobics, resistance, or stretching exercises. Your exercises should be organized, safe, and engaging. Rubrics Criteria Accomplished Developing Beginning Score (17-20 points) (13-16 points) (0-12 points) Presentation The executed The executed The physical and physical and executed exercise exercise physical and movements movements exercise are 100 are at least 80 movements percent percent are at least correct. correct. 40 percent correct. Task-Specific The procedures The procedures The 48  and instructions and instructions procedures are 100 percent are 80 percent and clear. clear, but they instructions need some lack clarity. details. Group The group The group There is poor Collaboration demonstrates demonstrates collaboration collaboration collaboration, among with no but some members member left members and the behind. need more group lacks preparation. preparation. Total Score: 49  Self-Check Put a check (✓) on the column before each objective that you can explain and understand. Check I can … differentiate physical activity from exercise. describe aerobic activities as a classification of exercise and its effects to the body. differentiate muscle- and bone-strengthening activities from aerobic exercise. enumerate the benefits of muscle- and bone-strengthening activities to the body. enumerate the proper ways in performing an exercise. describe the effects of proper exercising on the body. assess my readiness for certain physical activities. enumerate the benefits of being physically active. 50 Reflect I find _____________________________ the most interesting because ________________________. I got ____ checks because ________________________________________________________________. I need to improve on _______________________because ____________________________________. I need to practice _________________________ because _____________________________________. I plan to __________________________________________________________________________________. Wrap Up Exercise is... Worthwhile Exercise is a structured regimen of physical activities that are intended to improve one's physical health. Despite the fact that physical activity differs from fitness, evidence suggests that both will enhance one's well-being. Aerobic exercise means “with the use of oxygen,“ so doing aerobic exercises will elevate one’s metabolic rate. Important Exercise affects the whole body and thus provides many benefits to an individual. Resistance exercises are performed to enhance the strength of muscles by reacting to external push like lifting heavy weights. Stretching exercises enhance the elasticity of muscles and tendons around the joints to allow movement. Training has benefits that go beyond biochemical changes. Along with biological improvements that contribute to improved fitness, individuals who exercise frequently will 51  improve psychologically, emotionally, and even intellectually. Safe Exercise should be done safely. Exercise and other athletic movements need knowledge of protection and good conduct which helps in avoiding injury and incidents. Warming up before a workout is important because it prepares and trains the body for more intensive activity. Recovery is almost as critical as the actual exercise because the body begins to make small adjustments that are necessary for adaptation at this phase. In addition to adequate body conditioning, knowing how to use the equipment and facilities is necessary to avoid injuries. Engaging Active participation in physical exercise helps build muscles and strengthen our bodies. Physical activity improves our breathing and blood circulation, resulting in increased performance. At first, it may be challenging to exercise regularly, but once one sees and feels its benefits, it is easier to make it a habit. This makes exercise engaging. 52  Bibliography 2002. GCSE Physical Education, Second Edition. Cumbria: CGP Group Publication. 2015. Discovery Education. Accessed February 20, 2017. http://puzzlemaker.discoveryeducation.com/WordSearchSetupForm.asp. 2016. Phil. Star. August 8. Accessed February 20, 2017. https://beta.philstar.com/sports/2016/08/08/1611318/filipina-lifter-hidilyn-diaz-ends-count rys-20-year-olympic-medal-drought. 2018. Island Fitness. Accessed February 20, 2018. https://www.island-fitness.com/pages/safety-and-etiquette-policies. n.d. Motley Fitness. Accessed February 20, 2018. http://www.motleyhealth.com/fitness/the-importance-of-safety-equipment-in-sports-and-e xercise. Cherry, Kendra. “The 6 Stages of Behavior Change.” verywell mind. Accessed November 18, 2020. https://www.verywellmind.com/the-stages-of-change-2794868. Fernando-Callo, Lualhati, and Peter Fermin Dajime. Physical Education and Health. Vol. 1. Sampaloc, Manila: Rex Books Inc., 2018. Gonzalez-Suarez, Consuelo Belmonte, and Karen Grimmer-Somers. “The Association of Physical Activity and Physical Fitness with Pre-Adolescent Obesity: An Observational Study in Metromanila, Philippines.” Journal of Physical Activity and Health 8, no. 6 (August 8, 2011): 804–10. https://doi.org/10.1123/jpah.8.6.804. Guthold, Regina, Gretchen A. Stevens, Leanne M. Riley, and Fiona C. Bull. “Global Trends in Insufficient Physical Activity among Adolescents: A Pooled Analysis of 298 Population-Based Surveys with 1·6 Million Participants.” The Lancet Child & Adolescent Health 4, no. 1 (January 1, 2020): 23–35. https://doi.org/10.1016/s2352-4642(19)30323-2. Mascareñas, Elizabeth, G. and Glen S. Ramos. HealthBeat. Philippines: Department of Health - National Center for Health Promotion (NCHP), 2010. “P.E 11 Module 5 - Lecture Notes 1.” Davao City: Brokenshire College Toril, 2021. Peverill, Emma. “Chronic Effects of Exercise on the Heart.” YouTube video, 1:00. May 8, 2012. 53  https://www.youtube.com/watch?v=_AXQnM-jai0. Pituk, Chessa, and Jonathan Cagas. “Physical Activity and Physical Fitness among Filipino University Students.” https://www.researchgate.net/publication/338527830_Physical_activity_and_physical_fitnes s_among_Filipino_university_students. “Role Playing Rubric.” Scribd. Scribd, 2000. https://www.scribd.com/document/94530685/Role-Playing-Rubric. Tudor-Locke, C., B. E. Ainsworth, L. S. Adair, and B. M. Popkin. “Physical Activity in Filipino Youth: The Cebu Longitudinal Health and Nutrition Survey.” International Journal of Obesity 27, no. 2 (February 27, 2003): 181–90. https://doi.org/10.1038/sj.ijo.802207. Wade, Jon. “The Importance of Safety Equipment in Sports and Exercise.” Motley Health Fitness. n.d. Accessed February 20, 2018. http://www.motleyhealth.com/fitness/the-importance-of-safety-equipment-in-sports-and-e xercise. Answers to Check Your Understanding Lesson 1: Physical Activities and Aerobics Exercises Part A 1. involves movements for muscle contractions 2. classified as occupational 3. improves well being 4. a planned program of physical activities 5. intensity is higher than physical activity 54 Lesson 2: Muscle and Bone Activities Part A 1. stretching exercise 2. resistance exercise 3. stretching exercise Lesson 3: Be Informed, Be Safe! 1. 50-60% 2. PAR-Q 3. cooling down 4. dynamic 5. muscle relaxation Lesson 4: How Active are You? Check your understanding A. 1. lack of time 2. lack of money 3. lack of willpower B. 1. B 2. A 3. B 55  Glossary ballistic – the method of repeated bouncing contractile – the ability of the muscles to produce contractions hypertrophy – the increase in the volume of the muscles because of the enlargement of cells VO2max – the maximum amount of oxygen the body can utilize during a specific period of usually intense exercise 56