G11 HOPE Lesson 3 and 4 PDF

Engaging in MODERATE TO VIGOROUS Physical Activities LESSON 3 SHA-SHA ROSE L. SENTONES OBJECTIVES: 1.Explain the importance of muscle, bone and aerobic exercises. 2.Learn the technique in getting the heart rate. 3.Identify exercises that are essential for boosting fitne...

Engaging in MODERATE TO VIGOROUS Physical Activities LESSON 3 SHA-SHA ROSE L. SENTONES OBJECTIVES: 1.Explain the importance of muscle, bone and aerobic exercises. 2.Learn the technique in getting the heart rate. 3.Identify exercises that are essential for boosting fitness. ACTIVITY NO. 1: Arrange the following goals according to level of importance. Use numbers 1-11, 1 being the most important and 11 being the least important ____Improve cardiovascular fitness ____Body-fat weight loss ____Reshape or tone my body ____Build more muscle ____Increase energy level ____Improve flexibility ACTIVITY NO. 1: Arrange the following goals according to level of importance. Use numbers 1-11, 1 being the most important and 11 being the least important ____Improve performance for a specific sport ____Increase strength ____Improve mood and ability to cope with stress ____Feel better/improved health ____Enjoyment ACTIVITY NO. 1: THE FITNESS PYRAMID Arrange the following goals according to level of importance. Use numbers 1-11, 1 being the most important and 11 being the least important ____Improve cardiovascular ____Improve performance for fitness a specific sport ____Body-fat weight loss ____Increase strength ____Reshape or tone my ____Improve mood and ability body to cope with stress ____Build more muscle ____Feel better/improved ____Increase energy level health ____Improve flexibility ____Enjoyment THE FITNESS PYRAMID Sitting Computer and TV time 1. What activities are included in the pyramid? 2. What timeline is indicated Lifting weights Curl-ups Stretching Yoga in the pyramid? Sit-ups 3. Why do you think it is atleast 150 min important to perform Running Tennis different types of physical Swimming Hiking Brisk walking Skating Biking Biking activities? as much as possible Take the stairs Walk instead of drive/ride Do work around the house Walk the dog Park your car farther away  DIFFERENT CLASSIFICATIONS OF EXERCISES What to include in the fitness program? Aerobic Fitness is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you are at rest.  Doing aerobic exercises regularly strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout your body. Examples of aerobic activities include walking at a brisk pace, swimming, jogging, dancing, etc. HEART RATE is defined as the number of heart beats per minute (bpm). Measuring heart rate (HR) may be done using the pulse located at several anatomical sites.  FOUR TECHNIQUES IN GETTING THE HEART BEAT PER MINUTE APICAL SITE CAROTID PULSE SITE RADIAL PULSE SITE TEMPORAL PULSE SITE APICAL SITE is taken at the apex of the heart and can sometimes be felt very clearly by placing the heel of the hand over the left side of the chest CAROTID PULSE SITE is taken from the carotid artery just beside the larynx using light pressure from the tips of the pointer and middle fingers. Remember; never check both carotid arteries at the same time. RADIAL PULSE SITE is taken from the radial artery at the wrist, in line with the thumb, using tips of the pointer and middle fingers. TEMPORAL PULSE SITE can be obtained from the left or right temple with light pressure from the tips of the pointer and middle fingers Muscular strength is the ability of the muscles to exert a force during an activity such as lifting weights. Muscle strengthening exercises involve using your muscles to work against a resistance such as your body weight, elastic bands or weights. Muscular endurance, on the other hand, is how many times you can lift a certain amount of weight. Resistance training (also referred to as weight training or strength training) helps increase muscular strength and endurance. Resistance Training. Strength exercises, such as weight lifting, push-ups and crunches, work your muscles by using resistance (like a dumbbell or your own body weight.) This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue. Bone strengthening exercise, or any weight-bearing activity that produces a force on the bone, is also important to overall health for children and adults. This force is usually produced by impact with the ground and results in bone growth in children and healthy maintenance of bone density in adults. Examples of bone strengthening activities include jumping, walking, jogging, and weight lifting exercises. As you can see, some exercises such as walking or jogging serve a dual purpose of strengthening our bones and our aerobic system. Circuit training. It is when you alternate between several exercises (usually five to 10) that target different muscle groups. Flexibility exercises stretch your muscles and may improve your range of motion at your joints. They can improve your flexibility and reduce your risk of injury during sports and other activities. DIFFERENT TYPES OF STRETCHING Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching should be performed with warm muscles, such as after a warm-up or at the end of a workout TWO FORMS OF STATIC STRETCHING Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist muscles (muscles responsible for the movement). Think of the stretch across the upper body during the Warrior II pose in yoga. Your arms are extended as your back, chest, and shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow you to hold this stretch  Passive Static: During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands. Think of a standing quadriceps stretch in which you bend your leg behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the upper thigh. Dynamic Stretching is stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion. Research has found that dynamic stretching is less beneficial than static stretching for increasing range of motion, but unlike static stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching them.  Activity No. 2: CLASSIFYING EXERCISES Directions: Categorize the words in the box below as to aerobic fitness, muscular strength and bone strengthening activities. Write each in the appropriate column. AEROBIC FITNESS MUSCULAR BONE STRENGTH STRENGTHENING 1. 5. 8. 2. 6. 9. 3. 7. 10. 4. weightlifting brisk walking dancing swimming push up using treadmill stretching using elastic band running jogging TARGETING DIFFERENT MUSCLES  Activity 3: Do I look Familiar? Below are the lists of different exercises. Identify which body parts are developed by each exercise and write it in the corresponding box. Each exercise may be written in more than one box. 1. Planking 2. Squats 3.Push-up 4.high knees jog 5.Lunge 6. Jumping jack 7.arm circling 8.leg raise 9.sit-up 10.jogging ACTIVITY 4. COMPLETE THE STATEMENTS BELOW 1. I discovered that exercise is___________________. 2. I discovered that the four techniques in getting the heart beat per minute are_______________________. 3. I believed that muscular strength and bone strengthening exercise are_______. 4. I learned that moderate and vigorous physical activity are _______________________. 5. Being physically fit can_______________________.  Activity 5. I am now ready! Direction: Look at the FITT formula on how to make a Fitness Plan. It will serve as a guide for you in creating your own Fitness Plan. MODERATE PHYSICAL ACTIVITY Engaging in moderate-intensity physical activity is great for everyone. Especially if you are just getting started with exercise. An easy way to determine if you are engaging in moderate physical activity is the talk test MODERATE PHYSICAL ACTIVITY If you are doing moderate physical activity, you should be able to talk but not sing during the activity. Your breathing and heart rate should also be noticeably faster.  VIGOROUS PHYSICAL ACTIVITY Engaging in vigorous physical activity you should feel like you are exerting yourself, and it should feel like a challenge. During this type of activity, you shouldn’t be able to say more than a few words without pausing for a breath.  WHAT IS “MET”? Another name METABOLIC EQUIVALENT- is a measure of exercise intensity based on oxygen consumption. More specifically, a single MET is the amount of oxygen a person consumes (or the energy expended) per unit of body weight during 1 minute of rest. It is equal to about 3.5 milliliters (ml) of oxygen consumption per kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per kg of body weight per hour.  MY TARGET HEART RATE 1. Get the Maximum Heart Rate MHR = 220 - __________ (your age) AGE: 15 MHR = 220 – 15 MHR = 205  MY TARGET HEART RATE 2. Determine the Heart Rate Reserve HRR = MHR - __________________ (Resting Heart Rate) RHR- 60 HRR= 205 - 60 HRR = 145  MY TARGET HEART RATE 3. Take 60% and 80% of the HRR a. 60% x HRR =________________ b. 80% x HRR =________________ 60% X 145 = 87 80% X 145 = 116  MY TARGET HEART RATE 4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range. a. 60% HRR 87 + 60 = 147 bpm (beats per minute) (RHR) b. 80% HRR 166 + 60 = 176 bpm (beats per minute) (RHR) Therefore, your TARGET HEART RATE range is 147 to 176 beats per minute  MY TARGET HEART RATE When performing physical activities, your heart rate is within the normal range therefore you have to select moderate – vigorous activities that will make your heart pump within the THR range of 147 to 176 bpm.)  Using the heart as a physiological indicator, maximal heart rate (max HR) is typically used. Exercise should be between 60-85% of your max HR to maintain or improve cardiovascular fitness (60% HR is your moderate intensity and 85% is the limit of your vigorous intensity).  RATE OF PERCEIVED EXERTION (RPE) This is an assessment of the intensity of exercise based on how you feel.  RATING DESCRIPTION RATE OF PERCEIVED 6 Very, very light EXERTION 7 (RPE) 8 Very light 9 The RPE ratings runs from 6 – 20. 10 Fairly light The numbers below relate to 11 phrases used to rate how easy or 12 Somewhat hard 13 difficult you find an activity. Think 14 Hard of each rating in the RPE as a 15 reflection of your heart rate 16 Very Hard during the physical activity, that 17 is, when multiplied by 10. 18 Very, very hard 19 20  RATING DESCRIPTION RATE OF PERCEIVED 6 Very, very light EXERTION 7 (RPE) 8 Very light 9 10 Fairly light This means that an RPE of 6 is 11 12 Somewhat hard about a heart rate of 60 bpm 13 (beats per minute) while RPE 14 Hard of 18 is about 180 bpm 15 16 Very Hard 17 18 Very, very hard When using this rating scale, remember to include feelings of 19 shortness of breath, as well as how tired you feel in your legs and overall. 20  A typical way to determine your RPE: Try singing or talking while engaged in a physical activity you want to rate. If you can still sing during physical exertion, then the RPE is probably just between 6-8, however, if you cannot hold a conversation, then the level of effort is high and the RPE is probably between 14-17. Remember that the recommended target level of effort is 12-16 (120 to 160 bpm) for improving your health.  Why use RPE? It is useful to track workout strength with the RPE scale because: It provides double-checking of heart rate, particularly if the target heart rate zone is estimated from age. Measurement of RPE can be carried out without stopping to "test" it, as is appropriate with monitoring of heart rate.  PACE AND PACING Sometimes refers to the rate or speed of doing physical activities. The purpose of pacing and goal setting (based on the FITT principle) is to regulate daily activities and to structure an increase in tolerance through gradually increased activity.  Many people forget to pace themselves during certain ‘danger' times. Some examples include: Days when you feel good and you become over-confident in your physical abilities While performing a physical activity that you enjoy When trying to please other people When you are feeling rushed, pressured, or emotionally upset