Physical Education Lesson 1 PDF

LESSON 1: INTRODUCTION TO PHYSICAL EDUCATION, PHYSICAL FITNESS, AND WELLNESS  AT T H E E N D O F T H E L E S S O N , T H E STUDENTS MUST HAVE: Assessed the Physical Readiness towards physical activities. Executed and evaluated the health and physical fitness status...

LESSON 1: INTRODUCTION TO PHYSICAL EDUCATION, PHYSICAL FITNESS, AND WELLNESS  AT T H E E N D O F T H E L E S S O N , T H E STUDENTS MUST HAVE: Assessed the Physical Readiness towards physical activities. Executed and evaluated the health and physical fitness status through (PRE-FITNESS TEST). Discussed comprehensively the importance of physical education, physical fitness, its components, and wellness. Shown awareness of how behavior modification and body type affect our health. Recognized body type and designed own fitness goal. 2 3  PHYSICAL ACTIVITY ASSESSMENT Physical fitness is but one part of total fitness which includes mental, emotional, and social aspects of total well-being. Physical fitness is the result of the following factors. GOOD MEDICAL PROPER ADEQUATE REST REGULAR PHYSICAL AND DENTAL CARE NUTRITION AND RELAXATION ACTIVITY 4 F I T N E SS A SSE SSME N T: P RE - F IT N E SS AN D P OST- F IT N E SS T E ST INSTRUCTIONS To assure the best possible accuracy of the information obtained from the fitness assessment, the participant should follow the instructions listed below. 1. Wear proper PE attire. 2. Drink plenty of fluids over the 24-hour period preceding the assessment to ensure normal hydration prior to the assessment. 3. Avoid food, tobacco, alcohol, caffeine, and supplements for at least 3 hours before the assessment. 4. Avoid exercise or strenuous physical activity on the day of the assessment. 5. Get an adequate amount of sleep (6-8 hours) the night before the assessment. 5  RESTING HEART R AT E Normal Heart Rate at rest: Children (ages 6-15) 70-100 beats per minute. Adults (ages 18 and over) 60- 100 beats per minute. 6  GOAL: Determine the number of times the heart beats per minute while the body is at rest. Press lightly at the chosen Locate the pulse by site and when the pulse is placing the fingers (not located and the signal to begin is gives, count the Double this number to the thumb because it number of times the heart get the resting heart for has its own pulse) on the beats for 30 seconds. one minute. neck or on the wrist. 7  MALE FEMALE CLASSIFICATIONS Beats/minute Beats/minute TRAINING Excellent 49 or less 51 or less HEART Very Good 50-59 52-63 R AT E Good 60-68 64-75 Average 69-78 76-87 Fair 79-88 88-99 Poor 89 above 100 above 8 TRAINING HEART R AT E 9 BODY COMPOSITION Equipment Needed: Weighing scale and measuring tape (BMI AND WHR) Goal: To measure the body on height and weight Body Mass Index Chart 11 12 13  CARDIOVA SCULAR ENDURANC E (3 MINUTE S T E P -T E S T ) Equipment Needed: Stopwatch or Clock, 12-inch bench or “bleacher” steps (seating area) Goal: Step on and off the bench for 3 min straight while keeping a consistent pace and then see how quickly your heart rate will come back down. 14  MALE FEMALE Execution: CLASSIFICATIONS Beats per minute Beats per minute 1. Step up with your right foot. Step up with your left foot. Step down with your right 80 bpm and 90 bpm and foot. Step down with your left High Performance below below foot. 2. Repeat this for 3 minutes in your own pacing. Good Fitness 81-90 bpm 91-100 bpm 3. Immediately after stepping for 3 minutes, use the procedure you learned in the 101-120 Marginal Fitness 91-110 bpm self-assessment to count bpm your own pulse. Count for 1 minute. 111 bpm and 121 bpm 4. Record your result on your Low Fitness worksheet. Check your above and above cardiovascular rating and write it on your record sheet. 15  MUSCULAR STRENGTH (PUSH-UP) Equipment Needed: Yoga mat Goal: To measure the strength of the arms and upper body 16  Execution: MALE FEMALE 1. Be in a prone position and your CLASSIFICATIONS hands under your shoulders, Repetitions Repetitions your finger spread, and your legs straight and slightly apart. 36 reps and 16 reps (Female – using the bent knee High Performance position, kneel on the floor, above and above hands on either side of the chest and keep your back straight. 2. Push up and down while Good Fitness 26-35 reps 10-15 reps maintaining your back straight. 3. Do as many push-ups as Marginal Fitness 16-25 reps 6-10 reps possible. Count the total number of push-ups performed. Use the chart on the next slide to find out 15 reps and 5 reps and how you rate. Low Fitness below below 17  MUSCULAR ENDURANCE (WALL SIT) Equipment Needed: Stopwatch or Clock, Smooth wall Goal: To measure the endurance of the lower body, particularly the quadriceps muscle group. Execution: 1. Sit against a wall at a 90° angle. 2. The timer starts when the participant is in a stable position. 3. Count stops until failure. 18  MALE FEMALE Execution: CLASSIFICATIONS 1. Sit against a wall Time Time at a 90° angle. High 1:15 sec. and 45 seconds 2. The timer starts Performance above and above when the 50 sec. – 1:14 35-44 participant is in a Good Fitness seconds seconds stable position. 26-49 21-34 Marginal Fitness 3. Count stops until seconds seconds failure. 25 sec. and 20 sec. and Low Fitness below below 19  Execution: 1. This test involves sitting on the floor with legs stretched out straight ahead. The feet should be 12 inches apart. 2. The measuring tape should start from the knee level. 3. Both knees should be locked and pressed flat to the floor. 4. With the palms facing downwards, and FLEXIBILITY (SIT-AND-REACH) the hands-on top of each other, the subject reaches forward along the measuring line as far as possible. 5. Bend down and hold that position while the distance is recorded. 6. Measure in inches (in.). 20  MALE FEMALE CLASSIFICATIONS Inches Inches High 7 and 8 and Performance above above Good Fitness 3 to 6 5 to 7 Marginal Fitness 0 to 2 0 to 4 -1 and -1 and Low Fitness below below 21 3. INTRODUCTION Physical Education is the education of, by, and through human movement. It is an integral part of the total education process, which endeavors the development of physically, mentally, socially, psychologically, emotionally, and spiritually fit citizens through the medium of different physical activities that have been selected with a view of realizing the outcomes. It serves to develop the body, mold the character, and discipline the mind, as a medium of man’s total, intellectual, and developmental education using experiences centered in movements. The slogan for physical education from the days of ancient Greece until the present is “mens sana en corpore sano,” (a sound body in a sound mind). Today’s emphasis on physical education centers on its educational potential, and its power to contribute to more than just the development of physical fitness, physical skills, and desirable qualities. Physical education can effectively expand its function as an educational tool by focusing on movement exploration, creative thought, problem-solving processes, concept formation, and concomitant learnings leading to positive self-concept and confident self-image. 22  Physical fitness means the ability to carry one’s workload without staggering and to participate in recreation with ease and PHYSICAL enjoyment and still have a reservoir of FITNESS endurance to meet the emergencies of life. In other words, it is the capability of the body’s AND ITS systems to carry out their daily activities COMPONE satisfactorily and still have enough energy to NTS enjoy leisure and meet unforeseen emergencies. Physical fitness is a condition whereby the systems of the body are able to function at their optimal efficiency. 23  Components of Physical Fitness The components of physical fitness may be thought of as health-related or skill related. Health-Related Fitness is a function of the body’s adaption to exercise. It could be developed and maintained through a regular and proper exercise program. There are five (5) components of Health- Related Fitness: 24  Components of Physical Fitness 1. Cardio-respiratory endurance is the ability of the heart, blood vessels, and lungs to deliver essential nutrients, especially oxygen, to the working muscles and to remove waste materials from the body. A characteristic of cardio-respiratory endurance is the body’s ability to continuously take in and process the amount of oxygen that is needed for a demanding physical task for long periods. Example Exercises: mountain climber, jumping jacks, high knee march 25 2. Muscular Strength is the ability of a muscle or muscle group to exert one maximal force against a resistance. It is a factor of motor fitness that allows a person to overcome resistance through muscular exertion. Example Exercises: push-ups, sit-ups, dips, squats 26 3. Muscular Endurance – the ability of a muscle or group to exert repeated muscular contractions against a resistance for an extended period of time as in performing push-ups, sit-ups, or half-squats. Example Exercises: wall sit, push-ups, plank, curl- ups 27 4. Flexibility is the ability of the joints to move throughout the full range of motion. Flexibility is specific to each joint and is limited primarily by the structure of the joint. Example Exercises: ballistic, static, dynamic, etc. 28 5. Body Composition is the relationship between fat issues and lean body tissue such as muscle, bone, blood, skin, and organs. It refers to the relative percentage of lean body weight (mass) and body fat (adipose tissue). Recommended body composition for males is less than 15 percent fat. Example Exercises: getting BMI and WHR 29  Skill-Related Fitness are movements that are necessary for an individual to successfully demonstrate a variety of motor skills and movement patterns. The specific skill- related components are: 1. Speed – the ability to make successive movements of the same kind in the shortest possible period of time. It is influenced by the reaction time which is the time elapsed when the “go” signal has been made by an official of the first motor response. 30 2. Power refers to muscular power which is the ability to release maximum force in the shortest possible time. It is a product of both strength and speed as seen in many sports activities such as track and field and weightlifting. 3. Agility is the ability to change position or direction with quickness and lightness of movement. 31 4. Balance is the ability to control organic equipment neuromuscularly; it is a state of equilibrium. The three aspects of balance are (a) static balance which is the ability to maintain equilibrium in a fixed position; (b) dynamic balance which is maintaining balance while moving or engaging in action; (c) rotational balance which is the ability to maintain or regain balance after turning, rolling, or other maneuvers while not in contact with the floor or apparatus. 32 5. Coordination refers to the harmonious functioning of muscles in producing complex movements. 6. Reaction time refers to the interval of time between the signal to respond (stimulus) and the beginning of the response. 33  Wellness is the integration of many different components (social, emotional, mental, spiritual, and physical) that expand one's potential to live (quality of life) and work effectively and make a significant contribution to society. (Charles Corbin, et al.) “Good health is not about the absence of illness. The notion of good health has evolved notably in the last few years and continues to change, as scientists learn more about lifestyle factors that bring on illness and affect wellness. Wellness–living requires implementing positive programs to change behavior in order to improve health and quality of life, prolong life, and achieve total well-being." 34  THE DIMENSIONS OF WELLNESS Wellness has seven dimensions. These dimensions of wellness are an approach to healthy living and balanced life by recognizing the positive influences on our well-being. Each dimension is being considered individually, but "it is important to recognize that the dimensions are not independent of one another; they are interconnected. This means that factors affecting one dimension will often affect others." 35 Behavioral Modification Behavior modification is defined as "the alteration of behavioral patterns through the use of such learning techniques as biofeedback and positive or negative reinforcement." More simply, you can modify your child's behavior with positive consequences and negative consequences. Behavior modification is based on the idea that good behavior should lead to positive consequences and bad behavior should lead to negative consequences. 36 Exercise Prescriptions Exercise prescription commonly refers to the specific plan of fitness-related activities that are designed for a specified purpose, which is often developed by a fitness or rehabilitation specialist for the client or patient. Due to the specific and unique needs and interests of the client/patient, the goal of exercise prescription should be the successful integration of exercise principles and behavioral techniques that motivates the participant to be compliant, thus achieving their goals. 37 Components of exercise prescription An exercise prescription generally includes the following specific recommendations: Type of exercise or activity (eg. walking, swimming, cycling) Specific workloads (eg. watts, walking speed) Duration and frequency of the activity or exercise session Intensity guidelines – Target heart rate (THR) range and estimated rate of perceived exertion (RPE) Precautions regarding certain orthopedic (or other) concerns or related comments 38 Somatotyping Somatotype, or body type, is a system of classifying an individual according to the shape of the body. It was developed by Sheldon during the 1940s and the 1950s. He noted that the physique of the body may be categorized into three distinct types: 39 WHICH BODY TYPE DO WOMEN LIKE? 40 WHICH BODY TYPE DO MEN LIKE? 41  SOMATOTYPING Ectomorph body type Mesomorph body type Endomorph body type 42 1. Ectomorph body type is characterized as lean and small body build with a greater surface area to mass ratio. Bone size is relatively small with slender limbs and low muscle mass. 43 2. Mesomorph body type has a relative predominance of muscles. The bones are usually large and heavy with massive limbs, thus contributing to greater weight than the ectomorph body type. 44 3. Endomorph body type is characterized by a relative predominance of soft roundness and large digestive viscera. There is a greater percentage of body fat when compared to lean body mass. 45 Somatotypes are of special interest to fitness enthusiasts and athletes. It helps the individual understand the extent of weight reduction or weight gain he/she expects to achieve given a well-defined exercise program. Among athletes, somatotype is highly correlated to excellent sports performance depending on the type of sports event. For instance, it has been found that among track and field athletes, the physical characteristics of those successful in the shot put differ from those successful in marathons. This suggests that for one sports event, a specific body type may dictate one's superior performance over another. However, somebody’s type is not only limited to one shape but can be a combination of two body types (e.g. ectomorph and mesomorph) for instance, a high jumper athlete in athletics. 46 Lesson 2 Fuels of Exercise & Healthy Eating Habits Instr. Ashleigh S. Taguihanon DESIRED LEARNING OUTCOMES: Elucidated the importance of nutrients, functions, food groups, and food intake Designed individual food intake based on own eating habits Shown evidence of eating habits and estimated Total Daily Energy Expenditure(TDEE) B. Value Focus: Appreciation, Awareness, Patience, Dedication  Nutrients are chemical substances required by the body to sustain basic functions and are optimally obtained by eating a balanced diet. (National Institute of Health) Nutrients are found in the meals we eat. Nutrients are substances that the body requires to function properly. Because the human body does neither synthesize nor create nutrients, we must receive them from our diet. Nutrients perform one or more of three essential activities in the body: they give energy, contribute to bodily structure, and/or regulate chemical processes. 2 Types of Nutrients 1. Macronutrients As the main nutrients found in food, macronutrients maintain your body’s structure and functioning. You typically need many macronutrients to keep your body working properly. Macros are typically measured in grams (g) and can be a useful way to track what you’re consuming. 2. Micronutrients Micronutrients consist of vitamins and minerals and are measured in either milligrams (mg), micrograms (mcg) or International Units (IU). Compared to macronutrients, your body needs a smaller number of micronutrients for optimal performance. Though micronutrients don’t provide energy, they’re essential for functions like digestion, hormone production and brain function.  Vitamins Examples of Micronutrients; Minerals A, B, C, D & E Potassium, Calcium, Sodium, Magnesium, Zinc & Iron 2. Micronutrients Food Groups Food groups are categories that classify different types of foods based on their nutritional composition and characteristics. 3 Major Food Groups Go Grow Glow Go Foods Grow Foods Glow Foods The “Go” foods contain The “Glow” foods are The “Grow” foods the ones loaded with fats and carbohydrates. These foods provide are high in protein vitamins and minerals energy which makes and are responsible that help maintain good eyesight and healthy them more active and for bone and muscle skin. These foods gives them strength to health. exercise. maintain the good state Ex. Rice, Bread and Ex. Meats, Fish & of overall body health. Pasta Eggs Ex. Fruits and vegetables Nutrition Facts  Calories are the amount of energy released when your body breaks down (digests and absorbs) food. The more Calories calories a food has, the more energy it can provide to your body. When you eat more calories than you need, your body stores the extra calories as body fat.  Calorie intake refers to the total number of calories consumed through food and beverages, typically measured daily. It represents the energy that the body receives from the consumed food, which is necessary Calorie for various bodily functions and activities. To determine your calorie intake, you can use a variety Intake of methods, such as calculating your Basal Metabolic Rate (BMR) using equations like the Harris-Benedict equation or using online calculators that consider factors like age, gender weight, height, and activity level. These calculations provide an estimate of the number of calories needed to maintain your current weight.  On the other hand, a calorie deficit occurs when the number of calories burned through physical activity and bodily functions exceeds the number of calories consumed. In other words, it is the state of consuming fewer calories than your body requires for maintenance. This deficit forces the body to tap into its energy reserves, primarily stored fat, to make up for the energy Calorie shortfall. Deficit Creating a calorie deficit is a fundamental principle for weight loss, as it prompts the body to utilize stored fat as an energy source. It is generally recommended to aim for a moderate calorie deficit, typically around 500-1000 calories per day, to achieve a sustainable and healthy rate of weight loss. This deficit can be achieved through a combination of reducing calorie intake and increasing physical activity levels.  Two Steps to Determine Daily Calorie Needs: ○ First, determine your BMR ○ Second, apply the Activity Multiplier It represents the total number of TDEE stands for Total calories an individual burns in a day, taking into account their Daily Energy Expenditure basal metabolic rate (BMR) and physical activity level. How to solve your Daily Calorie Needs: The Harris- calories? Benedict Formula STEP 1: BMR Harris Benedict Formula for Women Formula for BMR = 65.5 + (9.6 X weight in kilos) + (1.8 X height in cm) – (4.7 x age in years) Harris Benedict Formula for Men Formula for BMR = 66.5 + (13.7 x weight in kilos) + (5 x height in cm) – (6.8 x age in years)  STEP 2 : TDEE Active Multiplier To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: If you are Sedentary – little or no exercise Calorie-Calculation = BMR x 1.2 If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR x 1.375 If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR x 1.55 If you are Very Active = BMR x 1.725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR x 1.725 If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR x 1.9 IMPROVING YOUR EATING HABITS 1. Mindful Eating. Practicing mindful eating involves paying full attention to the eating experience, including the taste, texture, and aroma of food. It also involves being aware of hunger and fullness cues, eating slowly, and savoring each bite. Mindful eating helps prevent overeating and promotes a healthier relationship with food. 2. Portion Control. Controlling portion sizes is essential for maintaining a balanced diet. It is important to be mindful of portion sizes and avoid oversized servings. Using smaller plates and bowls, measuring food portions, and being aware of recommended serving sizes can help in practicing portion control. 3. Balanced Meals. Aim to include a variety of foods from different food groups in each meal. This ensures a balanced intake of essential nutrients. Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals to provide a diverse range of nutrients. 4. Meal Planning. Planning meals in advance can help you make healthier choices and avoid impulsive, unhealthy food choices. Plan your meals for the week, create a shopping list based on your meal plan, and prepare meals in advance whenever possible. This helps in ensuring a nutritious and well-balanced diet. 5.Hydration. Staying hydrated is important for overall health. Make it a habit to drink an adequate amount of water throughout the day. Limit sugary beverages and opt for water, herbal teas, or infused water instead. 6. Limit Processed Foods. Processed foods are often high in added sugars, unhealthy fats, and sodium. Limiting the consumption of processed foods and opting for whole, unprocessed foods is beneficial for improving overall nutrition. Choose fresh fruits and vegetables, lean proteins, whole grains, and healthy fats whenever possible. 7.Read Food Labels. Reading food labels can provide valuable information about the nutritional content of packaged foods. Pay attention to serving sizes, calorie content, and the presence of added sugars, unhealthy fats, and artificial additives. Opt for foods with minimal added sugars, trans fats, and sodium. 8. Seek Professional Guidance. If you have specific dietary needs or health concerns, consider seeking guidance from a registered dietitian or nutritionist. They can provide personalized advice and help you develop a tailored eating plan that suits your needs. By incorporating these eating practices into your daily routine, you can gradually improve your eating habits and work towards a healthier and more balanced diet. Remember that consistency and moderation are key for long-term success. Lesson 3 Directional Terms, Non- Locomotor, and Locomotor Skills and Basic Positions of Exercise A. DESIRED LEARNING OUTCOMES: At the end of the lesson, the students must have: Identified and Performed the Demonstrated the performed the different locomotor correct breathing directional terms of and non-locomotor techniques. the body movements. skills. Shown appreciation Executed the of the significance of different basic stunts stability on bracing and body positions. the core.  Value Focus: Appreciation, Patience, Dedication, Self-Confidence, Cooperation  Directional Terms To minimize confusion when discussing the relationship between body areas or the location of a particular anatomical structure, specific terms must be used. When the body is in anatomical position, the following directional terms can be used to describe the location of one body part with respect to another. Superior and Inferior Superior means “toward the head” and Inferior means “toward the feet”. Superior also means “upper” or “above”, and inferior means “lower” or “below”. For example, the lungs are located superior to the diaphragm, whereas the stomach is located inferior to it. Anterior and Posterior Anterior means “front” or “in front of”; Posterior means “back” or “in back of” For example, the nose is on the anterior surface of the body and the shoulder blades are on its posterior surface.  Medial and Lateral Medial means “toward the midline of the body”; Lateral means “towards the side of the body or away from its midline” For example, the great toe is at the medial side of the foot and the little toe is at its lateral side. The heart LATERAL MEDIAL lies at the medial to the lungs, and the lung lie lateral to the heart.  Proximal and Distal Proximal means “toward or nearest the trunk of the body, or nearest the point of origin of a body part”; Distal means “away from or farthest from the trunk or the point of origin of a body part”. For example, the elbow lies at the proximal end of the lower part of the arm, where- as the hand lies at its distal end  Superficial and Deep Superficial means “nearer the surface” Deep means “farther away from the body surface”. For example, the skin of the arms is superficial to the muscles below it, and the bone of the upper part of the arm is deep to the muscles that surround and cover it. Contralateral and Ipsilateral Contralateral is defined as ‘pertaining to the other side’. Ipsilateral is considered the opposite of contralateral and occurs on the same side. Planes of the Body  General Types of Movements General Types of Movements 1.Angular Movements Produced when the angle between the bones of a joint changes. There are several different types of angular movements, including flexion, extension, hyperextension, abduction, adduction, and circumduction. Flexion. The bending movement that decreases the angle of joint and brings the two articulating bones closer together. Extension. The reverse of flexion and occurs at the same joints. It involves movement along sagittal plane that increases the angle between the articulating bones, such as straightening a flexed neck, body trunk, elbows or knees. Hyperextension. Bending the head backward beyond the upright position and arching the back or extending the legs at the hip beyond its vertical position Plantar and Dorsiflexion. Lifting the foot so that its superior surface approaches the shin is called dorsiflexion, whereas depressing the foot (pointing the toes) is called plantar flexion. Abduction “moving away”. The movement of a limb away from the midline or median plane of the body, along the frontal plane. Raising the arms or thigh laterally is an example of abduction. Lateral bending of trunk away from the body midline in the frontal plane is called lateral flexion, not abduction. Adduction “moving toward”. The opposite of abduction, so it is the movement of a limb toward the body midline. Circumduction. The circular or cone- like movement of a body segment, such as swinging the arms in a circular movement about the shoulder joint. The kind of movement is also possible in the wrist, trunk, neck hip, shoulder girdle and ankle joints. Rotation. The turning of a bone around its own long axis. A body segment maybe rotated inward (medially) or outward (laterally).  2.Special Movements. Certain movements do not fit into any of the above categories and occur at only few Pronation and joints Supination Rotation of the hand and forearm resulting in a “palm-down” is called pronation. Rotation of the hand and forearm resulting in a “palm-up” is called supination. Inversion and Eversion Rotating of the foot turning the sole inward is called inversion. Rotating of the foot turning the sole outward is called eversion. Protraction and Retraction Non-angular anterior and posterior movements. Example the mandible is protracted when you are just out your jaw and retracted when you move it back to its original position. “Squaring” your shoulders in a military stance is another example of retraction. Elevation and Depression Lifting a body part superiorly is called elevation. Moving the elevated part inferiorly is called depression.  OPPOSITION The saddle joint between metacarpal and the carpals allows a movement called opposition of the thumb. This movement is the action taken when you touch your thumb to the tips of the other fingers on the same hand. This makes human hand such a fine tool for grasping and manipulating objects. Locomotor Skills and Non-Locomotor Skills Non-Locomotor Skills Core Training Bracing the Core Regular Breathing for 10 seconds Inhale for 10 seconds; Exhale for 10 seconds Inhale for 10 seconds; Hold for 10 seconds; Exhale for 10 seconds Bracing the Core using Balloon.  Non-Locomotor Exercises Dead bug series Hip Bridge Rolling Bird dog series Press up Scapula Plank Series Squat Series Downward dog Protraction and (Elbow Plank (Split Squat and Retraction and High Plank) Lateral Squat)  Quadruped Hip Circles Standing Hip Circles Mobility Pigeon Stretch Training Lateral Lunge Reverse Lunge to Overhead Stretch Quadruped T-Spine Rotation Spiderman Stretch to T-Roll  Crawling Baby crawl Crab crawl Bear crawl Locomotor Gorilla crawl Skills Plank Walk High Knee March Walk Skip (Stationary and forward)  Locomotor Skills Hop Gallop Running Side shuffles Skip Laterals Carioca Jumping and Landing BASIC POSITION IN EXERCISE A. Standing Position Feet together or feet parallel. The feet are about one inch apart, toes pointed forward, arms at sides. Stride Position. The feet are about 12 or more inches apart, weight on both feet; toes pointed slightly outwards; toes pointed slightly outward, hands-on hips. 3. Lunge: Bend one knee, the other leg straight; weight on both feet, hands on hips. Note: The knees and toes should be in line. 4. Half knee bend: Bend knees about 45⁰ angle; feet flat on the floor, hands on hips. 5. Squat position: The knees are fully bent; the heels of the feet raised; weight on the toes. 1.Long sitting: The legs and toes are extended forward; the body straight; hands on hips. 2.Hook Sitting: Bend both knees close to the body; the body is straight; hands in shin of the legs. 3.Frog or Tailor sit: Place the soles of the feet together in front. Knees spread body straight; hands on knees. 4. Tuck sitting: Bend knees close to the body: round the back so that forehead and knees are in contract; hold shin of the legs. 5. Stride sitting. Legs are in stride position; body straight; hands on thigh. 6. Side sitting: Bend right (left) leg in front of the body; other leg extended sideward right(left): body is straight; hands on thigh. 7. Long sitting rest position: The legs and torso are extended forward; place hands on the floor at the back; elbows and body straight. 8. Heel Sit. From s kneeling position, sit on the heels of the feet; toes pointed backward; hands on hips. C. Lying Positions 1. Back or supine Lying Position. The body is well extended; back contact with the floor; arms overhead. 2. Front or prone lying: The body is well extended; the front part of the body in contact with the floor; arms forward. 3. Side Lying: The body is well extended: the right (left) side of the body in contact with the floor; placed upward, top arm placed across the chest, hands on the floor close to the chest. 4. Hook lying: From a back lying position bend both knees, feet flat the floor; arms overhead. 3. Hands on Chest: Bend arms at the elbow and place hands on chest; palms facing down; elbow and shoulder in line. 4. Hands on Nape: Bend arms at the elbow and place the hands at the back of the neck; palm facing front, elbow and shoulder in line. G. Arms Positions 1. Arms Forward; Raise arms forward parallel to each other, hands in line with shoulders; palm facing each other. 2. Arms sideward. Raise arms sideward, arms well-extended: palm facing down. 3. Arms Oblique Upward Sideward: Raise arms upward sideward to form a Y letter, palms facing outward or inward. 4. Arms Upward: Raise arms upward parallel to each other; palms facing each other. 5. Arms Oblique Downward Sideward: Place arms diagonally downward at sides of body; palms facing each other. Lesson 4 The Exercise Program Instr. Ashleigh S. Taguihanon Introduction Exercise is generally regarded as beneficial to one's health and well-being. These are physical activities that make the body fit for the demands on it. They are set of body movements to promote general fitness and are used to correct minor postural defects.  Exercises are integral part of conditioning the body. Proper exercise helps to reduce tension and to maintain fitness gains. Likewise, regular exercise is one of the best things that individual can do to improve one's health condition. It has many benefits, including improving the overall health and fitness, and reducing the risk for many chronic diseases.  Everyone should do some exercises regularly to help maintain good health. Most exercises increase respiration and circulation of the blood. By increasing the needed (for delete) oxygen, exercise makes the individual to breathe more deeply and by contracting the muscles, it helps push the blood to the heart and be circulated to the whole body to perform its functions well. In this unit, a thorough discussion about exercises will point out its function, benefits and advantages including its phases.  Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, to aid growth and improve system, prevent aging, develop muscles and the cardiovascular system, hone athletic skills, weight loss or maintenance improve health and also for enjoyment. Many individuals choose to exercise outdoors where they can congregate in groups, socialize, and enhance well-being. Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body: 1. Aerobic exercise 2. Anaerobic exercise 3. Flexibility exercises  1. Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, dancing, playing tennis, continuous training, and long-distance running.  2. Anaerobic exercise which includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination. Examples of strength exercises are push-ups, pull-ups, lunges, squats, and bench press. Anaerobic exercises also include weight training, functional training, eccentric training, interval training, and sprinting; high-intensity interval training increase short-term muscle strength.  3. Flexibility exercises - stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury. Physical exercise can also include training that focuses on accuracy, agility, power, and speed. Types of exercise can also be classified as dynamic or static. Dynamic exercises such as steady running, tend to produce lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly, albeit transiently, during the performance of the exercise. Phases of the Fitness Exercises Program 1.Warm up Exercises. Sometimes called limbering warm up, it is the initial phase of any exercise program. It serves to elevate the body temperature to prepare the muscles for any major activity. By warming up, the muscles are provided with enough blood and oxygen supply so that it will contract more efficiently. Athletes who directly engage in vigorous activity without warming up run the risk of experiencing muscle cramps and spasm.  To prevent this, it is recommended that an individual must first go through the first stage - the warm up - so that the muscle can slowly adapt to the demands of the activity. Warming up the muscle will only take 5 to 10 minutes. In most cases, a good indicator that an individual is already warmed up is the onset of sweating. Few examples of warm up activities are slow-paced walking, jogging, and stationary bicycling.  Benefits of warming up before a workout a. Increased flexibility. Being more flexible can make it easier to move and exercise correctly. b. Lower risk of injury. Warming up the muscles can help the body relax which, in turn, can lead to less injury. c. Increased blood flow and oxygen. Having more blood flow helps the muscles get the nourishment needed before launching into more intense work.  Benefits of warming up before a workout d. Improved performance. Studies show that warmed up muscles can help you work out more effectively. e. Better range of motion. Having greater range of motion can help the body move the joints more fully. f. Less muscle tension and pain. Muscles that are warm and relaxed may help you move more easily and with less pain or stiffness. 2. Exercise Proper/Workout. In this phase, individual will choose a particular program that allows them to meet or achieve the training objective. Calisthenics exercises using weight of the body are practical and inexpensive to perform especially if there is no weight training equipment in school. In addition, only a minimal space is required to execute the exercises.  The following are suggested exercises that develop the major muscle of the body: CALISTHENICS EXERCISES MUSCLE BEING DEVELOPED a. Abdominal Curl Rectus abdominis b. Push up Triceps and Pectorals c. Heel Raise Gastrocnemius, soleus d. Abdominal Twist Internal and external oblique e. Chin up Biceps, Latissimus dorsi, and teres major f. Chest up maximus Latissimus dorsi, gluteal hamstrings g. Half squats Quadriceps  3.Cool Down Exercises. These serve to gradually taper off the body from the stress of exercises. It is important as warming up because it keeps the blood circulating around the body to prevent the individual from experiencing some form of dizziness. Cooling down creates a pressure against the veins of the circulatory system to permit the blood flow in one direction going to the heart. Without cooling down, there is a possibility that the blood will pool around the lower extremities, depriving the brain of blood and oxygen. Thus, those who suddenly stop from vigorous activity experience dizziness or even pass out. The main aim of the cool down is to promote recovery and return the body to a pre- exercise, or pre-workout level. The cool down keeps the blood circulating, which in turn, helps to prevent blood pooling and removes waste products from the muscles. This circulating blood also brings with it the oxygen and nutrients needed by the muscles, tendons and ligaments for repair. Principles of Training Principles of Training Principles of Training Principles of Training Principles of Training Principles of Training  F.I.T.T. Formula 1. Frequency. It refers to 'how often' one does the physical activity. Physical activity can only be beneficial if done several days a week. The frequency depends on the fitness one wants to develop, for example, loses fat (daily) and develops strength (at least twice a week).  F.I.T.T. Formula 2. Intensity. It refers to 'how hard' one performs the physical activity. It is determined by the type of activity one does and the fitness he wants to develop, for example, amount of weight one lifts is used to determine intensity for building strength.  F.I.T.T. Formula 3. Time. It refers to 'how long' one does the physical activity. It depends on the type of activity and the part of fitness one wants to develop, for example, to build cardiovascular fitness, one needs to be active continuously for a minimum of 15-30 minutes.  F.I.T.T. Formula 4. Type. It refers to the type of activity one does to build a specific part of fitness or to gain a specific benefit.