Quarter 3 Physical Education and Health 7 PDF

Click to edit Master title style QUARTER 3 PHYSICAL EDUCATION AND HEALTH 7 Importance of Healthy Eating During Adolescence  Meet Dietary Needs for Rapid Growth and Development  Prevent Nutritional Issues  Attain...

Click to edit Master title style QUARTER 3 PHYSICAL EDUCATION AND HEALTH 7 Importance of Healthy Eating During Adolescence  Meet Dietary Needs for Rapid Growth and Development  Prevent Nutritional Issues  Attain Ideal Weight for Age and Height  Improve Physical and Mental Performance 1 Unlocking Click Content to edit Areatitle Master Vocabulary style - is the process of taking in food and 1. Nutrition converting it into life.energy and other vital nutrients required for 2. Healthy diet - is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrition: fluid, macro nutrients such as protein, micronutrients such as vitamins, and adequate fiber and food energy 2 2 Unlocking Click Content to edit Areatitle Master Vocabulary style 3. Body Mass Index-(BMI) is a person's weight in kilograms (or pounds) divided by the square height in meters ( or feet). A high BMI can indicate high body fatness. BMI screens for weight categories that may lead to health problems, but it does not diagnose the body fatness or health of an individual. 3 3 Unlocking Click Content to edit Areatitle Master Vocabulary style 4. Vitamins - any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body. 4 4 Unlocking Click Content to edit Areatitle Master Vocabulary style 5. Nutrients- a substance that provides nourishment essential for growth and the maintenance of life. 6. Yoga -is a type of exercise in which you move your body into various positions in order to become more fit or flexible, to improve your breathing, and to relax your mind. 5 5 Click to edit Master title style Principles for choosing a balanced and nutritious diet. 1. Eat a variety of foods every day. Choosing and eating a variety of foods each day is important in building a healthy body. 2. Consume fish, lean meat, poultry, or dried beans. Eating these will give you protein. vitamin B, iron. and zinc. These foods may contain high levels of fats but choosing lean meat and poultry without skin and limiting the egg yolks, nuts, and seeds can help limit fat intake. 6 6 Click to edit Master title style Principles for choosing a balanced and nutritious diet. 3. Eat more vegetables, fruits, and root crops. Vegetables and fruits are rich in vitamins and minerals, and some are high in fiber. Eating a variety of food from this group will help you prevent chronic diseases and will keep you healthy. 7 7 Click to edit Master title style Principles for choosing a balanced and nutritious diet. 4. Eat foods cooked in edible/cooking oil in your daily meals. Eating foods cooked in edible/cooking oil daily prevents chronic energy deficiency. Fats and oils are also essential for absorption and utilization of fat-soluble vitamins, such as vitamin A. Olive oil is the best and healthiest oil and it’s good for your health. Consume milk, milk products and other calcium-rich foods, such as small fish and dark leafy vegetables. These are good sources of protein and calcium. 8 8 Click to edit Master title style Principles for choosing a balanced and nutritious diet. 5. Use iodized salt but avoid excessive intake of salty foods. Consuming less salt can reduce your chance of developing high blood pressure or can decrease your risk of cardiovascular disease. 6. Eat clean and safe food. It is important to handle and prepare food safely by observing cleanliness. Wash hands and use clean utensils in preparing and cooking food. 7. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and avoid drinking alcoholic beverages. 9 9 Click Five to edit steps Master to help title style you become both physically and mentally healthy while bringing more balance into your life. 1. Exercise The key is to find the right type of exercise for you – whether that means joining a casual sports team, going for walks with a friend or a pet, or doing yoga from the comfort of your own home. Physical activity has been shown to help clear the mind, improve self -worth and reduce depressive and anxious feelings. 10 10 Click Five to edit steps Master to help title style you become both physically and mentally healthy while bringing more balance into your life. 2. Sleep We once thought that poor sleeping habits were caused by mental health disorders, but more recent research suggests poor sleep can be the cause of mental health problems or make them worse. Following a healthy bedtime routine could make you feel happier and calmer and be better focused throughout the day. 11 11 Click Five to edit steps Master to help title style you become both physically and mentally healthy while bringing more balance into your life. 3. Nutrition Cut down on sugary foods and replace them with nutrient-rich foods like fish, veggies, and foods that have healthy fats such as avocados. These habits have been shown to reduce depressive symptoms in adults. 12 12 Click Five to edit steps Master to help title style you become both physically and mentally healthy while bringing more balance into your life. 4. Community and Relationships Whether the support comes from family, a partner, friends, coworkers, or even pets, feeling connected to those around you can increase a sense of purpose and love in your life. Identify ways to create community. 13 13 Click Five to edit steps Master to help title style you become both physically and mentally healthy while bringing more balance into your life. 5. Relaxation and Recreation In our busy lives it can be easy to forget about the hobbies you used to love, or to make time to sit down and enjoy a book. Building in time to do the things you enjoy will give you a happier frame of mind and give you more energy to deal with difficult emotions when they arise. 14 14 Click to edit Master title style Yoga is more than just a physical workout but a holistic approach to sustaining physical and mental well-being. Yoga is distinct in the area of physical education in that it incorporates non- manipulative motions and promotes physical and mental well-being. 15 15  YOGA: Click to edit Master title style Historical Context Yoga originated in ancient India and has been practiced for thousands of years. It has evolved into a broad group of practices including numerous styles and traditions, but the fundamental concepts remain anchored in non-manipulative motions. 16 16  The Principles Click of Yoga title style to edit Master Mind-Body Connection: Yoga is all about the harmonious connection between the mind and body. It encourages you to be fully present in each movement, creating an awareness of the body's capabilities and limitations. 17 17  The Principles Click of Yoga title style to edit Master Gentleness and Non-Force: Yoga is not about forcing your body into positions. Instead, it's about gently coaxing your body to stretch, strengthen, and relax. 18 18  The Principles Click of Yoga title style to edit Master Breath Control The breath is a vital component of yoga. It helps in maintaining composure, oxygenating the body and enhancing flexibility. 19 19  The Principles Click of Yoga title style to edit Master Non-Judgment and Acceptance Yoga teaches us to accept our bodies as they are and not to be harsh on ourselves. It is about self-compassion and accepting that everyone's journey is unique. 20 20  Benefits Click of Yoga to edit Master title style Flexibility: Regular yoga practice enhances flexibility by stretching and lengthening muscles and improving joint mobility. 21 21  Benefits Click of Yoga to edit Master title style Strength: Many yoga poses involve holding and supporting your body weight, which contributes to muscle strength. 22 22  Benefits Click of Yoga to edit Master title style Stress Reduction: The emphasis on mindful breathing and relaxation techniques in yoga helps reduce stress and anxiety. 23 23  Benefits Click of Yoga to edit Master title style Balance and Posture: Yoga poses promote better balance and posture, which can prevent injuries and musculoskeletal problems. 24 24  Benefits Click of Yoga to edit Master title style Mental Clarity Yoga fosters mental clarity and focus, which can help in academic and everyday life 25 25  Benefits Click of Yoga to edit Master title style Emotional Well-Being: It improves emotional regulation and helps manage mood swings. 26 26  Benefits Click of Yoga to edit Master title style Improved Circulation: The various poses and stretches encourage better circulation, enhancing overall cardiovascular health. 27 27 7 Basic Click Yoga to edit Pose title style Master (Yoga Asanas) Mountain Pose (Tadasana): Stand tall with your feet together, arms at your sides, and palms facing forward. This pose promotes good posture and balance. 28 7 Basic Click Yoga to edit Pose title style Master (Yoga Asanas) Cat/Cow Pose (Marjaryasana to Bitilasana) is a gentle yoga sequence that combines two complementary poses. This sequence is often used as a warm-up or part of a flow to promote spinal flexibility and release tension. It's a great way to stretch and awaken the spine. 29 7 Basic Click Yoga to edit Pose title style Master (Yoga Asanas) Tree Pose (Vrikshasana): Start in Mountain Pose and shift your weight to one leg. Bend the other leg and place the sole of your foot against your inner thigh or calf. Bring your hands together in a prayer position at your chest. This pose improves balance and focus. 30 7 Basic Click Yoga to edit Pose title style Master (Yoga Asanas) Triangle Pose (Trikonasana) is a classic yoga asana that combines strength, balance, and flexibility. It is a standing pose that stretches and strengthens various parts of the body, including the legs, hips, and spine. 31 7 Basic Click Yoga to edit Pose title style Master (Yoga Asanas) Seated Twist Pose (Parivritta Sukhasana) is a seated yoga pose that involves a gentle spinal twist. It is a great pose for enhancing spinal flexibility, aiding digestion, and promoting relaxation. 32 7 Basic Click Yoga to edit Pose title style Master (Yoga Asanas) Butterfly Pose (Badhakonasana) is a seated yoga pose that primarily focuses on opening and stretching the hips, groins, and thighs. It's a great pose for improving flexibility in these areas and is often used as a warm-up or cool-down in yoga practice. 33 7 Basic Click Yoga to edit Pose title style Master (Yoga Asanas) Corpse Pose (Shavasana): Lie flat on your back, with your arms and legs relaxed at your sides. Close your eyes and focus on your breath. This is a pose for deep relaxation and meditation. 34 Click to edit Master title style Nutritional Requirements for Physical Activity Participations Physical Activities requires a healthy and active body, this can be attained by having a healthy diet and proper intake of essential nutrients. There are two essential nutrients that the body needs. Micronutrients are considered bigger nutritional categories, such as carbohydrates proteins, and fats while Micronutrients belongs to the smaller Nutritional categories coming vitamins Nutritional categories coming vitamins and minerals like iron, zinc, calcium, Folate and vitamins BC and E. 35 35 Click to edit Master title style a. Macronutrients - Macros-based diets are classified in three ways: 1. Carbohydrates- are the body’s primary source of energy, especially during physical activities. These can be consumed from whole grains, fruits, and vegetables. 2. Proteins – is responsible in muscle repair and growth. Lean meats, dairy, beans, and nuts are good sources of proteins. 3. Fats- allows the body to store energy, cushion organs, and helps in absorbing fat-soluble vitamins. Avocados, nuts, and olive oil are good source of fats. 36 36 Click to edit Master title style b. Micronutrients - Vitamins and minerals are important for overall health and their role in various bodily functions. Some examples are Iron, Zinc, Calcium, Folate, Vitamin B-6, Vitamin B-12, Vitamin C and Vitamin E which are present in many of our local vegetables and fruits. Just like any nutrients, water is an essential nutrient for the human body, playing a critical role in various physiological functions. Water is involved in digestion, nutrient transport, temperature regulation, and waste elimination. 37 37 Click to edit Master title style Hydration is important throughout the entire physical activity process. Pre-Exercise Hydration: Always start any physical activity well-hydrated. Drink water in the hours leading up to exercise to ensure adequate fluid levels. During Exercise Hydration: The need for regular sips of water during physical activities, especially during prolonged or intense sessions. Discuss the impact of varying factors like climate and activity intensity on fluid needs. Post-Exercise Hydration: Rehydration after exercise is crucial to replace fluid losses. Drink water within the first 30 minutes after physical activity and continue hydrating throughout the day. 38 38  Click to edit Master title style Nutrition recommendations for different types of physical activities. Relate the concept of a balanced diet to the body's ability to meet the energy demands of physical activities effectively: Before Exercise or Competition: Eating before exercise or a game is important to avoid low energy and levels and support digestion important to avoid low energy levels and support digestion. However, what works best varies from person to person and activity to activity. Some people can eat anything, while others may not feel like eating at all 39 39 Click to edit During Master Exercise title style or Competition: If the activity lasts less than an hour, you don't typically need to eat during it. But for activities lasting longer, like 60 to 90 minutes, having small sips of a carbohydrate-containing drink and a little food (0.5 grams of carbs per pound of body weight) every hour might help you stay energized. Everyone's different, so find what works for you in practice – don't experiment with new foods during a competition. 40 40 Click to edit Master title style After Exercise or Competition: The most important thing is to drink enough to replace fluids lost during sweating. Eating a small amount of food or drink with carbs (and low in fat, fiber, and protein) within 15 minutes after exercise helps replenish energy stores. The kind of carbs you can tolerate may be different from others. 41 41 Click to edit Master title style Origin and Cultural Context of the Dance and Genre and Style- Specific Dance Techniques Filipino folk dances with Hispanic influences represent a vibrant tapestry woven from the historical interactions between woven from the historical interactions between the Philippines and Spain during the colonial era. This cultural fusion gave rise to a unique dance tradition that reflects the amalgamation of indigenous Philippine movements with elements of Spanish artistry. The introduction of Hispanic influences into Filipino culture began with the arrival of Spanish explorers in the 16th century. The Philippines, named after King Philip II of Spain, became a Spanish colony for over three centuries. This period significantly shaped various aspects of Filipino society, including language, religion, and the arts. 42 42 Click to edit Master title style Origin and Cultural Context of the Dance and Genre and Style- Specific Dance Techniques Filipino folk dances infused with Hispanic elements beautifully showcase the harmonious blend of indigenous and colonial influences. This fusion is particularly evident in the choreography, music, and costumes of these dances. The dances seamlessly integrate native movements with the grace and flair brought by the Spanish influence. 43 43 Click to edit Master title style Origin and Cultural Context of the Dance and Genre and Style- Specific Dance Techniques Habanera Botolena is a folk dance that originated from Cuba and is also known as Danza or Da'nza Habanera. It is a strongly flamenco-influenced dance that comes from Botolan, Zambales. It combines Filipino and Spanish techniques and is commonly performed at weddings. It includes a procession of the bride and groom’s parents, the bridesmaids, and groomsmen; and a solo performed by the newlyweds. The dance is performed in pairs, but the pairs move in unison as a collective group. 44 44 Click to edit Master title style Origin and Cultural Context of the Dance and Genre and Style- Specific Dance Techniques The female dancers wear a Maria Clara attire while the male dancers wear a Barong Tagalog and black pants. The Habanera Botolena is a strongly flamenco-influenced dance that comes from Botolan, Zambales. It combines Filipino and Spanish steps and is a popular dance at weddings. And in some situations, it's also considered used as a courting dance. 45 45 Click toCommon edit Master titleand Dance Terms style Steps Values Inherent the Dance Waltz Watts moving forward and backward Waltz with a turn Hop Glides Slides The basic folk step in Habanera Botolena is the Habanera step, which has the pattern of step, close, step. Common movements include quick-paced footwork, hops, glides, and slides. Dancers typically keep their arms extended while maintaining delicate postures with their hands, which is intended to symbolize love and happiness toward their partner. Learners perform most of the dance in an upright posture and maintain consistent eye contact. 46 46 Click to edit Master title style Music: https://www.youtube.com/watch?v=TB9MF8qzZuU Dance: https://www.youtube.com/watch?v=aFLeRIbZ1gU 47 47 Click to edit Master title style “ 48 48 Click to edit Master title style Thank You 1 49