health and wellness

2. STOP DANCE
WHEN THE MUSIC STOPS YOU ARE
GOING TO ACT A SPECIFIC
EXERCISE AND BE ABLE TO NAME
THE POSITION.
Activity 1

3. What did you observe from
the activity?
What is your daily routines or
physical activities?

4. WHAT IS AEROBIC EXERCISE?
Aerobic Exercise
aerobic exercise (also known as
“cardio” in gym lingo); any
activity that you can sustain for
more than just a few minutes
while your heart, lungs, and
muscles work overtime.

5. CIRCULATORY SYSTEM
THE HEART needs a fresh supply of
oxygen, and as you just learned, the
lungs provide it. Once the heart uses
what it needs, it pumps the blood, the
oxygen, and other nutrients out through
the large left ventricle and through the
circulatory system to all the organs,
muscles, and tissues that need it.

6. Type of Physical Activity
Moderate–intensity aerobic
Vigorous –intensity aerobic
Muscle-strengthening
Bone-strengthening

7. Age Group
Type of Physical
Activity
Children Adolescents
Moderate–
intensity aerobic
 Active recreation such as
hiking, skateboarding,
rollerblading
 Bicycle riding
 Walking to school
 Active recreation,
skateboarding, rollerblading
 Brisk walking
 Bicycle riding (stationary or
road bike)
 House and yard work such as
sweeping or pushing a lawn
mower
 Playing games that require
catching and throwing, such as
baseball, softball, basketball
and volleyball
Vigorous –
intensity aerobic
 Active games involving
running and chasing,
such as tag
 Bicycle riding
 Jumping rope
 Martial arts, such as
karate
 Running
 Sports such as ice or
field hockey, basketball,
swimming, tennis or
gymnastics
 Active games involving running
and chasing,
 Bicycle riding
 Jumping rope
 Martial arts such as karate
 Running
 Sports such as tennis,
basketball, swimming
 Vigorous dancing
 Aerobics
 Cheerleading or gymnastics
Muscle-  Games such as tug of  Games such as tug of war

8. Muscle-
strengthening
 Games such as tug of
war
 Modified push-ups (with
knees on the floor)
 Resistance exercises
using body weight or
resistance bands
 Rope or tree climbing
 Sit-ups
 Swinging on playground
equipment/bars
 Gymnastics
 Games such as tug of war
 Push-ups
 Resistance exercises with
exercise bands, weight
machines, hand-held weights
 Rock climbing
 Sit-ups
 Cheerleading or Gymnastics
Bone-
strengthening
 Games such as hop-
scotch
 Hopping, skipping,
jumping
 Jumping rope
 Running
 Sports such as
gymnastics, basketball,
volleyball, tennis
 Hopping, skipping, jumping
 Jumping rope
 Running
 Sports such as gymnastics,
basketball, volleyball, tennis

9. EXERCISES THAT WILL HELP IMPROVE
THE STRENGHT OF THE MUSCLES AND
BONES
CRAB WALK
For the arms and shoulders..

10. ARM PULL ARM WRESTLE

11. DOG WALK PUSH-UP

12. SEAL WALK
MEASURING
INCHWORM
ROPE CLIMB
LADDER HANG
ELBOW PULL
BACK PUSH

13. TRUNK BEND
SNAIL
CAT
BACK RIDE
SIT UP ROLL
SUPPINE – LYING LEG LIFTS
LEG CIRCLE
SIDE LYING LEG LIFT