HOPE 3 Lesson 1 PDF

BE ACTIVE! CHAPTER 1  Lifestyle Physical Activity Physical Activity and Recreation Outdoor and Recreation Nutritional disorders Health-enh...

BE ACTIVE! CHAPTER 1  Lifestyle Physical Activity Physical Activity and Recreation Outdoor and Recreation Nutritional disorders Health-enhancing Hydration and exercise Nutrition Physical Activity Outdoor Recreation and Nutrition Physical Activity and Mental health BE Non-communicable diseases Outdoor Recreation and Mental Health ACTIVE! CHAPTER 1 TOPICS  WHY DO WE NEED TO BE Less risk for non-communicable ACTIVE? diseases (NCDs) Our bodies are made to move It can lead us to a better well- being  CHAPTER OBJECTIVES Differentiate leisure, recreation, and recreational activities Understand how recreational activities enhance one’s health Explain how outdoor recreation can prevent non- communicable diseases and improve mental health Know the body’s nutritional needs when participating in strenuous outdoor activities  LESSON 1 HEALTH-ENHANCING PHYSICAL ACTIVITY LESSON OBJECTIVES Recall health-enhancing benefits that you get from participating in fitness, dance and sporting activity Differentiate active and passive recreation Identify external factors that influence one’s behavior Physical Activity - is defined as “any bodily movement produced by skeletal muscles that results in energy expenditure above resting levels” Exercise - a more structured and emphasizes goal setting and being fit. while Physical activity - provides long term benefits and should be incorporated in one’s daily life. These include exercise, sports, and physical activities done as part of daily living, occupation, leisure, and active transportation.  THIS LESSON INTRODUCES YOU TO LIFESTYLE-RELATED AND ACTIVE RECREATIONAL ACTIVITIES THAT AIMS TO IMPROVE YOUR OVERALL HEALTH. F recuency I ntensity ime T ype T  These activities are structured and planned. You create fitness plan with the goal of improving one’s muscular endurance, flexibility, altering one’s body composition, and showing improvements in cardiorespiratory endurance.  How would you classify activities that are not part of your exercise program but still require moderate effort on your part?  RECREATION It is activities that take place during an experience known as leisure. Recreational activities may be classified as passive or active. What do you do on your leisure time? Is it classified as Active? or Passive?  RECREATION Active recreation involves Passive recreation refers to physical exertion, skill activities that are more development, or relaxing, introspective, or participation in competitive less physically demanding. or structured activities. Differentiating between active and passive recreation helps individuals and communities understand the distinct benefits each type offers. Active recreation promotes physical health, fitness, and skill development, while passive recreation supports mental relaxation, contemplation, and cultural enrichment. There are two external factors influence our participation in physical activity: SOCIAL and ENVIRONMENT.  SOCIAL Studies have shown that when your peers or your family are engaged in physical activity, there are chances that you will participate in physical activity as well. Families and peers provide you with social support that can either encourage or discourage you to participate in physical activity.  ENVIRONMENTAL Your surroundings will dictate how you participate in physical activity. How close is your school to your house? How big is your school? What is the exact location of your work or school?  These two factors go hand-in- hand; one factor may influence other. For example, parents may be reluctant to let their children play our doors if they feel that the  SEDENTARY BEHAVIOR GUIDELINES Sedentary behavior guidelines provide recommendations aimed at reducing the amount of time individuals spend engaging in activities that involve little to no physical movement. These activities typically include sitting or reclining while awake and involve low energy expenditure.  SEDENTARY BEHAVIOR GUIDELINES Aim to reduce recreational screen time to less than 2 hours per day. This includes TV, computer, and handheld devices. Take a break from sitting every 30 minutes. Stand up, stretch, or walk around for a few minutes. Whenever possible, choose activities that involve physical movement over sedentary ones. For example, opt for a walk or a bike ride instead of watching TV. Encourage the use of stairs instead of elevators. Engage in hobbies that require physical activity, such as gardening, Recreational physical activities, or what we refer to as recreational activities are less structured and less planned than exercise. It is performed at a moderately to vigorous intensity to prolonged period, they can give you the same health benefits. These activities are done on daily basis or part of your lifestyle, they are more likely to be carried over when you become older. It takes place during three settings: During Leisure time, at work or school, at home and during active transportation. RECREATIONAL PHYSICAL ACTIVITIES Enhanced cardiovascular health, muscle strength, and flexibility. Help reduce stress, anxiety, and depression. Fostering social connections and teamwork. Helps in maintaining a healthy weight and preventing obesity. Regular activity can boost overall energy and reduce fatigue. Physical exertion can improve the quality of sleep. You already classified the activities you do during your leisure time. How about the activities that you do to surpass the day? ACTIVE LIVING EXERCISE  ACTIVE LIVING EXERCISE It consists of activities that raise your heartrate as if you were exercising. This activity is also called lifestyle- related activities. A key component for achieving recommended levels of physical activity is through ACTIVE TRANSPORTATION.  ACTIVE LIVING EXERCISE Active transportation has been promoted to address physical activity This refers to walking or cycling get to school, the mall, work, house etc. If you are a commuter and you spend more than 10 minutes of brisk walking between your stops, then you already fulfilling your daily physical activity requirement.  ACTIVE LIVING EXERCISE People who take part in active transportation show low levels of physical inactivity, compared to does who take their cars. In addition to improving your health, active transportation helps reduced carbon dioxide emissions, does contributing to the health of environment. Living in city provides you with many opportunities to participate in physical activities. Stairs into public places instead of elevator Public recreational facilities. Pool and multi-purpose courts Private recreational facilities. fitness centers, indoor facilities and courts for different events indoor and outdoor.  Living in highly urbanized can provide parks and recreation center for participating in physical activity. Roads must be designed to promote cycling and walking, while taking into safety of the pedestrians. By engaging in physical activity, citizens become more productive in school and in work. Other benefits of active cities: Saving Money on health care and transportation systems, being more livable to residents, employers and visitors, having less air Active Living must be within a city’s goals and plans. Amsterdam is the most The World Health Organization (WHO) active city in the world, believes that to be productive citizens, there with its residents spending about 70% of their time must be facilities for its citizens to engage moving doing walks, runs, physical activity. or bicycle rides, according Elected officials and the city government may to data from fitness tracking app Human. either discourage and encourage physical A city can promote active transportation to its citizen by: Improving the quality and safety of walking in the city through establishing well-lit paths, shared roads and better footways and under passes so children do not have to cross busy streets Establishing routes to school that accessible by walking or by taking bicycle Creating advertisements and signs targeting pedestrians Creating public parks and recreation areas Developing “pocket parks” with access to pedestrians  Enhancing physical environments also means indoor and outdoor spaces are safe, clean and spacious. It includes controlling traffic and reducing car use, supporting easy access to local destinations, green areas and spaces, and providing streets and neighborhoods that are well-connected. Social Environments must place emphasis on special population groups, such as children and adults. Children should have designated play areas that are safe and accessible. A neighborhood should have designated well-lit streets and benches to accommodate older adults There must also be spaces where older people can participate in activities such as low-impact aerobics, zumba, yoga etc. Opportunities for physical activity should be available for all Green space Green exercise Despite many health benefits to participating in outdoor setting in the city be warned that some situations may be adverse to your health. Safety Considerations Jogging/running Bicycling Run in the counter-flow direction so that Always wear helmet and bike a slow speed. Do not motorists always see you attempt to race with motorized vehicles At night, stay along lit paths and avoid empty Avoid cycling at night, but if you must, wear streets. reflective vest and attach blinkers to be visible Always carry personal identification, emergency money, and cellular phone with you  OUTDOOR RECREATION..., the spirit of adventure to keep alive the soul of Why do you want to climb man. Mount Everest? “Because its There” George Mallory -a famous British mountaineer who summited Mt. Everest being closer to nature often brings a simpler, quieter life. It allows for a deeper connection to the environment and often encourages a slower pace of life, emphasizing the importance of mindfulness and presence. Whether it’s hiking in the mountains, strolling along the beach, or wandering through a forest, spending time in nature can be a powerful antidote to the stresses of modern living. Outdoor Recreation is any activity that is pursued outdoors during leisure-time. This can range from simple activities such as jogging in the park, to more extreme such as mountain biking, caving or camping overnight in the mountains. Outdoors provides us with the whole new range of activities present for us that we are unable to do indoors. It opens our mind to new possibilities and allows us to appreciate the WHY WOULD WE NEED TO PARTICIPATE IN OUTDOOR RECREATION ACTIVITY? Fun and Adventure Environmental Awareness Vitamin D Intake Social Interaction Connection with Nature Mental Well-being Physical Health Outdoor recreation is an experiential activity. We use all our senses to fully understand our natural environment. We keep eye out of danger, listen to new or different sounds and smell new and peculiar aromas. In planning outdoor activities considers several variables: your skill and fitness level of the participants as well, the weather, the area, and the type of activity you are going to do. Outdoor Recreation also plays role for group of people who aims to work as a team. ARE YOU A TEAM PLAYER? WE WILL FIND OUT NEXT WEEK. BRING THE FOLLOWING NEXT MEETING... Handkerchief Garter 2-3 meters HOMEWORK #1: RECREATIONAL ACTIVITIES IN THE PHILIPPINES In a long bond paper. Name places in the Philippines where you can participate in the following recreational activities 1. Walking/jogging 2. Public parks/spaces 3. Swimming 4. Day-hike destinations 5. Multi-day hike destinations 6. Land-based extreme sports Insert pictures of the places and write-down 1 - 2 sentences because 7. Water-based extreme sports you picked that place. Any questions? Clarification? Violent reaction? Have you learned something today? Outdoor recreation is an experiential activity. We use all our senses to fully understand our natural environment. We keep eye out of danger, listen to new or different sounds and smell new and peculiar aromas. Outdoor Recreation also plays role for group of people who aims to work as a team. ARE YOU A TEAM PLAYER?  Think outside the box. Answer the following questions: ▪ How did your group accomplish the task? ▪ Can this activity be done alone? Justify. ▪ How can this activity develop teamwork? ▪ How do you apply this activity when you are doing Outdoor Recreation Activity?