Lesson in Physical Education 10

2. Dear Lord,
Thank you for painting
our lives, with your colorful
palette day by day;
Thank you for making us learn
how to be happy and sad in
our own theater space;
Help us find the perfect
shots in the film of our life
stories; and
Mold us to be better person as
your perfect Creations. Amen

3. perform the basic hip-hop dance
steps;
create a simple hip-hop dance routine
as part of dance workout; and
enumerate the benefits of hip-hop
aerobic dance.

4. What benefits can you get if
you are involved in active
recreation?
Give some reasons why elderly
people should be engaged in
active recreation.
In what way can you share
your skills in active recreation
to your family, friends, and the
community?
?
?
?

5. It is necessary to monitor how your heart is
doing especially during a vigorous workout.
The dose or amount of physical activity or
exercise is needed to see the changes in
one’s fitness level.
You should increase the dose or amount of
physical activity or exercise to see changes
in your fitness level. This is the overload
principle, which is guided by the FITT
Principle.

6. requency refers to how often you involve
yourself in regular physical activity or exercise.
ntensity refers to how hard you should exercise
or the difficulty of your physical activity.
ime refers to how long you should engage in a
specific physical activity.
ype refers to the kind of exercise or physical
activity you should engage in.

7. Resting Heart Rate
Maximum Heart Rate
Target Heart Rate

8. : To set the base standard for
evaluation purposes.
: The best time to get it is
when you wake up in the morning.
Locate your radial, temporal, femoral
(groin), or carotid artery with your index
and middle finger. Take the rate within 6
seconds and multiply this by 10 to
complete one minute.

9. : To determine the highest rate
your heart can attain.
: Subtract your age from 220.
: If you are 16 years old your
maximum heart rate is (220 – 16) = 204
bpm.

10. Hip-hop aerobics get your heart
pumping and your body moving.
Do some street dancing while you
kick up your cardio with popping
and locking, breaking, top
rocking, jerking, freezes, spins,
and slides.

11.  Calorie and fat burning workout
 Improves coordination, flexibility, and
agility
 Increases aerobic fitness
 Improves stamina and endurance
 Encourages confidence
 Develops social skills and values
 Having a positive mind
 Improves mental functioning

12. Starting with the right foot, slide to the right then slide to left
starting with the left foot.
Make it single-single-double slide step.
Extend arms sideward left when sliding to the R then reverse
direction.

13. Cross right foot over left foot, cross left foot right (counts 1,2).
Pull right foot back then pull left foot back (counts 3 &4).
Stomp right foot then punch right arm downward then reverse side
(counts 5,6).
Round arm to the chest (counts 7,8).

14. Starting with the right foot, step side then close left
foot with arm pumping at chest level (counts 1,2,3,4).

15. Starting with the right foot, slide to the right and push
down right arm and pull up left leg up (counts 1,2).
Repeat starting with left foot (counts 3 & 4).

16. Starting with the right foot, do a 3-step turn to the
right and snap both fingers down (counts 1,2,3,4).
Repeat starting with the left foot.

17. Jump out, extend both arms sideward, jump in extend both arms
upward (repeat 2x) (counts 1,2,3,4,).
Cross right foot over left (ball change), repeat with left foot
(counts 5,6,7,8).

18. Wave right arm upper up moving to the right (counts
1,2), repeat moving to the left (counts 3 4).
Repeat 2x

19. Starting with the right foot, walk forward with knees slightly
bouncing, swing left arm forward (as your walking): repeat
with left swinging right arm foot (counts 1,2,3,4).
Repeat 4x

20. Start with a simple toe tap with the right foot moving
forward closing left to right, then moving backward
(counts 1,2,3,4).
Repeat starting with the left foot (counts 5,6,7,8).

21. Bend both knees and push hips to the right and cross
step left (ball change) (counts 1,2,3,4).
Repeat moving the left (counts 5,6,7,8).

23. 1. How did you find the work out? Was
it easy to perform? Why? (5pts)
Answer:
I found it easy because…
I found it hard because…

24. 2. Were you satisfied with your
performance? Why or why not?
Answer:
Yes, I was satisfied because…
No, I was not satisfied because…

25. 3. I am interested more in developing
my skills in ______________________
_______________________________
_______________________________
___to achieve___________________.

26. WELLNESS PLAN
AREAS I WILL
IMPROVE/MAINTAIN
MY FITNESS TEST
RESULTS
ACTIVITIES I
WILL INDULGE
IN