Physical fitness lesson

1. PHYSICAL
FITNESS AND
SPORTS
UNIT 1
P.E.

2. What is your
Insight?

3. ⚫Physical fitness is a state of health and well-
being and, more specifically, the ability to
perform aspects of sports, occupations and daily
activities. Physical fitness is generally achieved
through proper nutrition, moderate-vigorous
physical exercise, and sufficient rest.
⚫ https://en.wikipedia.org/wiki/Physical_fitness#:~:text=Physical%20fitness%20is%20a%20state,physical%20exercise%2C%
20and%20sufficient%20rest
⚫Both government and nongovernment
organizations are now supporting the campaign
for increased of level of physical activity led
internationally by the World Health
Organization (WHO) and Department of Health
(DOH).

4. ⚫Being a physically fit, it lowers the rates of morbidity and
mortality from the so-called “lifestyle diseases” led by the
cardiovascular disease and diabetes.
⚫We need at least 60 minutes per day for physical activity
with moderate to vigorous intensity.

5. LESSON 1 TRAINING
GUIDELINES
1. Why is it important to maintain a
physically fit body?
2.Why do People need to have guidelines
in doing fitness activities?
3.How important is an active lifestyle to
every human?
Essential Questions

6. LET’S START
1. Make on-the-spot inventory of physical activities
and exercises you and your classmate did.
2. Determine their frequency, intensity, time
(duration), and type of activity.

7. ⚫What are the reasons why are you doing those physical
activities?
LET’S MOVE AHEAD!
Significant advancement in health and
wellness are gained from regular physical
activity: longer time to fatigue and a higher
strength level ( better functional capacity);
better self-esteem and self concept ; and
increase longevity and improved quality of
time.

8. Several cardinal principles borrowed from the science of
nutrition should be adopted to characterize one’s
physical activity program
⚫Variety- adopting types of physical activities to widen
health and fitness gains.
.
1. Dance--- rhythmic movements
done with musical
accompaniment; good for aerobic
and muscular endurance,
strength, and flexibility
Aerobics is a form of physical exercise that
combines rhythmic aerobic exercise with
stretching and strength training routines with the
goal of improving all elements of fitness
(flexibility, muscular strength, and cardio-vascular
fitness).

9. 2. Exercise--- structured
activities aimed at developing a
wide array of fitness
components.
3. Sports and Games---
formal and informal
activities geared toward
competition

10. 2. Active Recreation and
Leisure-- `unstructured and
semi-structured physical
activities aimed to enjoying
leisure time.
5. Lifestyle Physical
Activities--- Physical activities
done as part of daily routine, at
work as well as at home.

11. JUST KEEP IN MIND
⚫Physical activity should be done in most, if not all
days of the week. Knowing the five different types of
physical activities widens the choices and,
consequently, the health and wellness gains one can
get from being physically active. Furthermore, a wide
array of physical activities can increase the interest
and sense of control of the individual that may help
sustain the lifestyle change made.
Balance– adopting physical activities that trigger different
physiological responses and adaptations for equal
development of different health and fitness components.

12. JUST KEEP IN MIND
⚫Aerobic fitness and health should be developed
together with musculoskeletal efficiency. Here is a
sample of weekly schedule:
⚫Mondays and Fridays--- rhythmic activities, such as
running or swimming
⚫Tuesdays and Saturdays--- muscular strength training
⚫Wednesdays and Thursdays--- sports and games
⚫Sunday--- dancing or active recreation
Moderation– doing physical activities at optimal levels of
physical demands, taking care not to over-extend one’s self nor
over-emphasize any fitness or wellness components.

13. JUST KEEP IN MIND
⚫A practical way of self measuring effort of exercise
intensity is the talk test –if one can carry on
conversation without difficulty while exercising, it is
of moderate intensity.

14. LET’S SUM UP
⚫ The cardinal principles is creating a physical activity program are
variety, balance and moderation.
⚫ Variety means adopting different types of activities to widen health
and fitness gains such as dance, exercise sports and games, active
recreation and leisure, and lifestyle and physical activities.
⚫ Aerobics is a form of physical exercise that combines rhythmic
aerobic exercise with stretching and strength training routines
⚫ Balance is adopting physical activities that trigger different
physiological responses and adaptations.
⚫ Moderation is doing physical activities at optimal levels of physical
demands.

15. LET’S SUM UP
⚫ The cardinal principles is creating a physical activity program are
variety, balance and moderation.
⚫ Variety means adopting different types of activities to widen health
and fitness gains such as dance, exercise sports and games, active
recreation and leisure, and lifestyle and physical activities.
⚫ Aerobics is a form of physical exercise that combines rhythmic
aerobic exercise with stretching and strength training routines
⚫ Balance is adopting physical activities that trigger different
physiological responses and adaptations.
⚫ Moderation is doing physical activities at optimal levels of physical
demands.

16. REMINDER!
Know your Height (should be in centimeter)
Know your weight (should be in Kilograms)
Make a video of yourself doing the following.
1. Zipper Test
2. Push ups
3. Curl ups
Girl’s push up