Unit 1 Exercise Is WISE PDF

UNIT 1: Exercise Is WISE (Worthwhile, Important, Safe, Engaging) Table of Contents Introduction 3 Lesson 1: Physical Activity and Aerobics Exercise! 4 Let’s Warm Up!...

UNIT 1: Exercise Is WISE (Worthwhile, Important, Safe, Engaging) Table of Contents Introduction 3 Lesson 1: Physical Activity and Aerobics 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 Lesson 3: Be Informed, Be Safe! 28 Let’s Warm Up! 28 Learn about It! 29 Check Your Understanding 36 Block and Tackle! 37 Winning Moments 37 Lesson 4: How Active Are You? 38 Let’s Warm Up! 38  Learn about It! 41 Check Your Understanding 43 Block and Tackle! 44 Winning Moments 44 Go the Distance! 46 Self-Check 48 Wrap Up 49 Bibliography 50 Answers to Check Your Understanding 52 Glossary 53 2 GRADE 11 |Physical Education and Health UNIT 1 Exercise Is WISE (Worthwhile, Important, Safe, Engaging) “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. Fig. 1: Physical activity and exercise There are many benefits of having an active lifestyle. In order 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 distinguish aerobic from muscle- and bone-strengthening activities, engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a variety of settings in and out of school, and demonstrate proper etiquette and safety in the use of facilities and equipment. Lesson 1: Physical Activity and Aerobics 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, balanced diet, and so on. At the end of this lesson, you should be able to differentiate physical activity and exercise, and 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. It has been suggested by experts 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 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 an average of one day per week. PHYSICAL ACTIVITY VERSUS 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. But 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 in keeping the body in a hale and healthy 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. Exercise can be defined as structured body movement along with conscious breathing, 6 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 in keeping 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.” 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 7 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 increases metabolism improves balance reduces the risk of injury “Muscular endurance is needed to deter injuries that commonly occur when the individual is tired.” 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. 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 to maintain body mobility. It can be greatly improved by stretching.” 8 Body Composition (Waist Circumference, Height, and Weight) 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. “Many noncommunicable diseases are associated with obesity or having too much fat, especially around the abdominal area.” 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 the 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 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 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 Figure 2: The Filipino Pyramid Activity Guide was developed by the Philippine Association for the Study of Overweight and Obesity (2000) to encourage Filipinos to become more active. In the year 2000, the Philippine Association for the Study of Overweight and Obesity designed a Filipino Pyramid Activity Guide in order to encourage physical activity among Filipinos. It guides people by suggesting some physical activities and how often one should do 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  1. Intensity is the quality or state of being intense; especially, extreme degree of strength, force, energy, or feeling. 2. Frequency is defined as the number of repetitions of a periodic process in a unit of time. 3. 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 Classification Description Effects on the Body Activities Aerobic involves Regular aerobic exercise will swimming Exercise large muscle stimulate changes in the various biking groups (e.g., organs and tissues of the body running thighs) but is more emphasized in the dancing rhythmic cardiovascular system. squats and The muscles are able to extract brisk continuous more oxygen from the blood, walking movements which translates to an increased for a maximum amount of oxygen that prolonged the body can utilize (VO2max). period of The heart is able to eject more time blood at every beat as a result of means “with an increase in the size of the left oxygen“ and ventricle chamber. therefore The muscle that covers the left ventricle of the heart becomes 11  fuels thicker due to aerobic training. A metabolism thicker muscle wall can generate 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 within two weeks of aerobic training. It helps improve blood flow to working muscles as well as 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 3) Therefore, regular exercise and frequent participation in physical activities from moderate to high intensity lead to the following: 12 Scientifically, this is how the heart functions during and after aerobic exercises. Fig. 3: The muscle walls of the heart create pressure that ejects the blood out of the chambers. 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. Use the space below. 14  Block and Tackle! Each group will present a role-play (or charades) on 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: Success Criteria Indicators of Student Performance 3 2 1 Quality of Content Chapter content is Chapter content is Chapter content is not accurately portrayed. portrayed accurately portrayed. ineffectively. Complete coverage of Incomplete coverage of the the topic. A student topic. A student who wanted Adequate coverage of could develop to develop this skill would the topic. A student multiple aspects of not find this presentation to would need to do the skill with this be effective. more research to resource. develop this skill. Use of Persuasive The presentation uses The presentation uses The presentation uses few or Language and several appropriate some strategies to no strategies to persuade Strategies and effective persuade the the audience; some Appropriate to the strategies to persuade audience, but some of strategies are inappropriate Audience and the audience. the strategies are not to the audience and/or Context effective. context. The students use The students attempt The students are not able to assertive to use assertive use assertive communication communication communication strategies. strategies with ease. strategies. Control of both The students speak The students speak The students occasionally or Verbal and clearly. clearly most of the rarely speak clearly. Nonverbal Cues time. 15  The students use The students use The students use little or no body language (eye some aspects of body body language to enhance contact, posture, language to enhance and support speech. gestures) and support speech. appropriately and effectively to enhance and support speech. The students employ The students employ The students employ few or a variety of some techniques to limited techniques to techniques to enhance the oral enhance the oral enhance the oral presentation, e.g., presentation, e.g. pauses, presentation, e.g., pauses, tone, volume, tone, volume, rate. pauses, tone, volume, rate. rate. Winning Moments Read more here. 16  Lesson 2: Muscle and Bone Activities for a Stronger Body When doing exercises or engaging in physical activity, we are 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 differentiate muscle- and bone-strengthening activities from aerobic exercise, and enumerate the benefits of muscle- and bone-strengthening activities on the body. Let’s Warm Up! Using a concept map, describe aerobic activities. 17  Learn about It! Aside from aerobic exercises, resistance and stretching exercises target the muscles and bones. These exercises are also included in different exercise programs. Fig. 1: Antagonistic muscles work. Antagonistic muscles are pairs of muscles that work against each other. The relaxed muscle is the antagonist while the synergists are the muscles that hold the stationary bone still. It is the reason why the shoulder stops moving. This muscle function can be observed through the following activities: 18 Resistance Exercise Resistance exercises are performed by pushing or pulling weight or force, which can either be external or one’s own body weight. It involves the contraction of muscles, which is basically classified into two types: 1. Isometric contraction 2. Isotonic contraction Resistance exercises help in keeping the nervous and musculoskeletal system healthy by activating all the muscle groups. If resistance training is performed regularly over months, it can result in increased force production capacity and strength of muscles. After a couple of months of regular resistance training, the size of the muscle fiber starts increasing. Hypertrophy, or the increase in muscle fiber, takes place with the production of more contractile proteins in the muscle cells, which increases the muscle’s capacity to produce force and strength. It also strengthens the bones by increasing the mineral content. As the dense connective tissues such as tendons and ligaments resist the forces generated by the hypertrophied or increased muscles, the flexibility and the muscles’ capability to resist injuries are strengthened. 19 The principal aim of resistance training is to improve the muscle's capacity for strength and endurance. The improvement in muscle fiber size or hypertrophy, which usually begins after two months of resistance exercise, is likely. More contractile elements, which include myosin and actin that are present in the muscle cells, and fuel stocks can develop tension and maximize the muscle fiber size. Evidence suggests that resistance training will result in an increased number of muscle fibers or hyperplasia. Also, the tissues around the muscles resist damage. Connective tissues such as tendons and ligaments can survive increased muscle forces. In addition, because of increased muscle force, the mineral content of the bone increases. Resistance exercises improve the following: a. Muscular and bone strength. In general, strength is defined as the quality or state of being strong, or the capacity for endurance and exertion. There are three kinds of strengths, and these are enumerated below with corresponding examples. i. Static strength is used to exert force on an immovable object and 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 20  a rugby scrum. Fig. 4: Examples of static strength activities ii. Explosive strength is used when force is exerted in one short but fast movement. It is used during javelin throw or in high jump sports events. Fig. 5: Examples of explosive strength activities 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 fatigue. It is used when doing press-ups or cycling. Fig. 6: Examples of dynamic strength activities 21 Resistance machines in gyms or free-weight equipment such as TRX (total resistance exercise) and resistance bands are used when performing resistance exercises. Fig. 7: Examples of equipment for resistance training or exercise 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, which help an individual carry out daily tasks easily. Stretching also reduces muscle stiffness and the risk of muscle strain injuries. It even activates relaxation of the entire body. The muscles start to lose their elasticity with age or as an aftermath of an injury, which leads to stiffness. 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 making a movement. However, if the stretching exercise is performed regularly, the muscle does not completely return back to its original shape, which 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, which improves the elasticity of the muscles, body posture, muscle coordination, range of motion, and 22 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: In this type of stretching, the muscles are stretched to a point, and the position is held for a few seconds. 2. Ballistic stretching: It involves extending or pushing the range of motion of the limbs. 3. Dynamic stretching: It involves slow and repetitive motion of the limbs in order to improve flexibility and strength. Fig. 8: This illustrates the muscles involved when doing leg stretching. The arrows point to the muscles being used while performing the stretch. 23 Below are examples of different stretching exercises that include static stretching, ballistic stretching, 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 the density of the bones. It increases the intake of oxygen for energy It consumes the stored energy in the consumption. muscles. It raises the heart rate for a longer period of It involves intense workouts. time. 24  It is also known as cardiovascular exercise. It is also known as weight or resistance training. It includes activities like brisk walking, It involves weightlifting, pull-ups, running, dancing, jogging, cycling, push-ups, planks, stretching, etc. swimming, and so on. Does exercise have psychological benefits? Undoubtedly, there are physical, psychological, and intellectual benefits of regular exercise, as every exercise increases the intake of oxygen in the body, which results in increased energy, reduced stress, better sleep, and so on. It has been studied by psychologists that regular exercise proves to be an instant mood booster. As the human body is designed to make movements, any regular physical movement leads to positive effects. Moreover, exercising promotes the release of happy hormones like endorphins in the body, which trigger a pleasant and positive feeling. Furthermore, physical exercises are also beneficial for mental health. These exercises help an individual control stress, anxiety, and 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, muscular endurance, and bone strength. 3. The increased elasticity of the muscles and the 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 can use the guide questions below: a. What happens to muscles when doing muscle-strengthening activities? b. What is the endorphin’s role? c. What are the effects of exercise on one’s mental health? Block and Tackle! Paired Activity: 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 do you feel after doing the activities? Refer to this image for you to identify the muscles involved. 27  Lesson 3: Be Informed, Be Safe! Doing exercises should be safe! Performing exercise and other physical activities requires knowledge about safety and proper etiquette. This may prevent injuries and accidents. At the end of this lesson, you should be able to enumerate the proper ways of performing an exercise, and describe the effects of proper exercising on the body. Let’s Warm Up! True or False 1. Exercise brings about biological changes that lead to better health. 2. Regular exercise provides only emotional benefits. 28  3. Moods also improve when a person is physically active. 4. When exercising, carbon dioxide is released by the brain, which then stimulates 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. Learn about It! The first step one should take in order to keep exercise safe is knowing oneself. The Physical Activity Readiness Questionnaire (PAR-Q) is one tool that we can use to assess whether a person is capable of doing certain physical activities. The DOH recommends that Filipinos participate in moderate to vigorous physical activities for at least 30 minutes for most days of the week. Physical activities are good for the heart and strengthen the body. Since physical activity is safe for most people, everyone is encouraged to practice an active lifestyle. This questionnaire 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. Start an exercise program that has low to moderate intensity activity and build your intensity gradually. If you answer “Yes” to any question, you need to talk to your physician about your condition before participating in an exercise program. 29 Below is the PAR-Q (Physical Activity Readiness Questionnaire): Question 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? 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? The next things to consider are these three components: warm-up, exercise load, and cool down. 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. 30 Characteristics of a Warm-Up Warm-up Recommended Duration 6–10 minutes Intensity Moderate Movements General movements of joints followed by specific exercise Duration of five-minute recovery time is required recovery before engaging in actual exercise 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 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 fifty to sixty 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. 31 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 that are necessary for adaptation. A well-executed cool down 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. It is thus crucial to allot time for the recovery phase in the whole training period. The cool down is the transition between working out and 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 cool down, these by-products will 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 cool-down routine. Five minutes of low-intensity multi-joint exercise (such as a gentle jog) should also be included in the schedule. 32 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 cool-down routine to release muscle tension, which helps the muscles relax. A cool down should be both a physical and mental routine. There is less tension in the muscles when the mind is relaxed. Figure 1: A foam roller is a self-massage technique that releases muscle tension. Etiquette and Proper Handling of Equipment and Facilities in Exercises Fig. 2: Examples of exercise equipment and facilities for aerobic, resistance, and stretching exercises 33 On the other hand, there are some physical activities, such as walking, that require no special equipment. Aside from the proper conditioning of the body and acknowledging the correct equipment and facilities, proper handling is also required to prevent 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 to make sure it is in good condition. Check if there are any cracks or broken parts because these can compromise your safety. 2. When using weights, return the equipment to its respective place. Do not wear open-toed shoes or go barefoot in the weights area. 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. Shoes or boots need to fit well and provide some cushioning. Many people get blisters on their feet from footwear that 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. 34 Physical Activity Readiness Questionnaire (PAR-Q) Question 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? 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? 35  Check Your Understanding A. What word is being described? Write the correct answer from the word bank given. Answer Description 1. What is the estimated maximum heart rate for warm-up exercises? 2. What assessment tool is used to assess whether a person is capable of doing certain physical activities and was recommended by the DOH? 3. What exercise pertains to the recovery workout? 4. Which of the following exercises starts with general multi-joint movements such as jogging or skipping to increase overall body temperature? 5. What do you call 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? 36  Block and Tackle! Group Research: Aside from the discussion on the process of conducting exercises, list other basic or personal ways in keeping yourself safe when performing physical activities. Criteria Points Content 5 points Organization of the ideas 3 points Creativity in presentation of the ideas 2 points Winning Moments 37  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 so that our bodies can easily produce more energy. At the end of this lesson, you should be able to assess your readiness for certain physical activities, and enumerate the impacts of being physically active. Let’s Warm Up! Activity 1: Physical Activity Questionnaire The questions that follow will assist you in analyzing your physical exercise preferences and behaviors. It 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 in the last week? a. I did not enroll in the physical education program. b. During class, I simply stood/walked about. c. I raced around and played for a while. d. I spent most of my time running and playing. 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 38  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 in the last week doing _________. 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. How many hours (on average) in a daytime do you spend playing computer games or surfing the internet in the last week? a. more than four hours b. three to four hours c. one to two hours d. less than an hour 6. How many hours (in sum) of a weekend did you spend in low to high-intensity activities in the previous week? a. more than four hours b. three to four hours 39  c. one to two hours d. less than an hour 7. How many minutes (total) 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 can you describe your involvement in different athletic exercises during 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 40  Learn about It! According to the Transtheoretical Model (Prochaska and Velicer, 1997), there are different stages that a person goes through as he or she progresses in making changes in his or her health behavior. 1. Pre-contemplation 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: In 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 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 41  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 in this stage may encourage individuals in the pre-contemplation 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. Barrier Solution Time Issues Create a priority list and reduce the time for nonessential activities so that some time can be spared for workouts. Fatigue and Make a schedule and analyze which days and at what times your workload is Tiredness less so that you can do more exercises on that day. Lack of Ask people around you and also read research papers and Journals to get Knowledge enough knowledge about working out and building healthy habits. Financial There are several exercises like running, and cardio exercises, which make Issues you fit and healthy without requiring you to spend money. Lack of Surround yourself with like-minded individuals who are also doing their best Support to become more physically fit. You can also inform your family and friends so that they can help and encourage you. Table 1: Possible ways to solve various barriers that are common during the preparation 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 SMART (specific, measurable, attainable, realistic, time-bound) 42  goal. Lack of willpower Identify what triggers the backslide and be conscious when it happens; Implement a reward system. Easily getting Avoid negative self-talk and replace it with encouraging words. discouraged Table 2: Possible ways to solve various barriers that are common during the action stage 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 answered in the given solution. Use the following choices. Answer Description Prioritize activities and cut back some time from the 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. 43  B. Write A if the given statement is correct and B if it is incorrect. ___ Exercise is hard and tiring. ___ Physical activity should be done regularly. ___ Money is the key solution to making our bodies healthy. Block and Tackle! Group Activity Interview someone who is physically active or has transitioned to having a healthy lifestyle. Request details from the interviewee by asking him or her the questions below. Post a story about the interview and share the conclusion with the rest of the class. Include areas that you believe that the individual will improve, as well as the 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? Winning Moments 44 45  Go the Distance! Students should form groups of five or six members. Each group is expected to do this performance task. 46 Rubric: Criteria Beginning Developing Accomplished Score (17-20 points) (0-12 points) (13-16 points) Presentation The executed physical and exercise movements are correct. Each exercise is done with the right intensity, frequency, and duration. The members of the group observed safety and precaution at all times. Task-Specific Procedures and instructions are clearly given. The group showed creativity in presenting and making the exercise engaging. Total Score: 47  Self-Check Put a check (✓) on the column before each objective that you can explain and you understand. Check I can... differentiate physical activity and exercise describe aerobics activities as a classification of exercise and its effects on 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 myself for readiness for certain physical activities enumerate the benefits of being physically active 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 ___________________________________________________________________________________________. 48  Wrap Up In this unit, we learned that: 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 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 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. 49  Bibliography SciELO. “PHYSICAL ACTIVITY AND PHYSICAL FITNESS AMONG FILIPINO UNIVERSITY STUDENTS.” Accessed Dec 20, 2019. https://www.scielo.br/scielo.php?lng=en The Lancet Child & Adolescent Health. “Global trends in insufficient physical activity among adolescents: a pooled analysis of 298 population-based surveys with 1·6 million participants.” Accessed November 21, 2019. https://www.thelancet.com/ Pubmed.gov. “Physical activity in Filipino youth: the Cebu Longitudinal Health and Nutrition Survey.” Assessed February 14, 2003. https://pubmed.ncbi.nlm.nih.gov/ Pubmed.gov. “The association of physical activity and physical fitness with pre-adolescent obesity: an observational study in Metromanila, Philippines.” Accessed August 8,2011. https://pubmed.ncbi.nlm.nih.gov/ G. Mascareñas, Elizabeth, and Glen S. Ramos. HealthBeat. Philippines: Department of Health - National Center for Health Promotion (NCHP), 2010. Everyday Health. “7 Ways Strength Training Boosts Your Health and Fitness.” Accessed May 13, 2019. https://www.everydayhealth.com/ Boyd, Lori. 2010. Made Man. September 28. Accessed February 21, 2018. http://www.mademan.com/mm/10-most-famous-filipino-athletes.html. Lualhati Fernando-Callo, Peter Fermin Dajime. 2016. Physical Education and Health. Vol. I. Sampalok, Manila: Rex Books Inc. Accessed 2018. Peverill, Emma. 2012. Youtube. May 7. Accessed February 20, 2017. https://www.youtube.com/watch?v=_AXQnM-jai0. 50 Unknown. n.d. Assessment for Learning. Accessed February 20, 2017. https://www.bing.com/search?q=rubrics+for+role+playing+template&FORM=EDGENA& PC=ASTS&refig=303ff8fbc7ca4646ffa56017c71d0dee. 2015. Discovery Education. Accessed February 20, 2017. http://puzzlemaker.discoveryeducation.com/WordSearchSetupForm.asp. 2002. GCSE Physical Education, Second Edition. Cumbria: CGP Group Publication. 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-an d-exercise. 2016. Phil. Star. August 8. Accessed February 20, 2017. https://beta.philstar.com/sports/2016/08/08/1611318/filipina-lifter-hidilyn-diaz-ends-co untrys-20-year-olympic-medal-drought. VeryWell mind. Accessed November 19. 2020. https://www.verywellmind.com/the-stages-of-change-2794868 51  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. improve well being 4. a planned program of physical activities 5. intensity is higher than physical activity Lesson 2: Muscle and Bone Activities Part A 1. Stretching 2. Resistance 3. Stretching 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 52  Glossary Ballistic: It refers to the method of repeated bouncing. Contractile: It is the ability of the muscles to produce contractions. Hypertrophy: It refers to the increase in the volume of the muscles because of the enlargement of cells. VO2max: This refers to the maximum amount of oxygen the body can utilize during a specific period of usually intense exercise. 53