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Grade-11-Lessons 1st grading and 2nd grading
- 1. 1 Lesson 1: A Wayto Get Fit Prepared by: JOYCE M. MONTALLANA
- 2. 2 Activity 1: LetMe Think Directions: Prepare a table with two columns on a sheet of paper like one below. List down the most frequent activities they did in the past and the ones they do at present. Write as many as you can. When I was a kid, I used to.......... Now I’m a young adult, I do......... 1. 2. 3. 4. 5.
- 3. 3 What is PhysicalActivity? Anything that gets you moving!
- 4. 4 Physical activity isa general term that includes sports, dance, and activities done at work or at home, such as walking, climbing stairs, or mowing the lawn. When people do physical activity especially for the purpose of getting fit, we say they are doing exercise
- 5. 5 Physical Activity Reducesthe risk of • Dying from heart disease or stroke • Developing high blood pressure, cholesterol & diabetes • Developing obesity • Developing osteoporosis – exercise builds strong bones & muscles • Helps people achieve and maintain a healthy weight • Reduces feelings of stress, anxiety & depression • Builds and maintains healthy bones, muscles & joints • Boosts energy level • Improves quality of sleep Benefits of Physical Activity
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- 7. 7 Why Don’t WeDo It Exercise is Important… I don’t have enough time I get bored!! The gym is too intimidating I am too tired!! I don’t know what to do! I need to take care of the family I Don’t Like It!
- 8. 8 Making Physical Activity aPart of Your Life. There are 1440 minutes in every day... Schedule 30 of them for physical activity.
- 9. 9 What is PhysicalFitness? Good health or physical condition, especially as the result of exercise and proper nutrition. Fitness refers to the degree of body functioning and the ability of the body to handle physical demands. The more efficient the body functions, the higher the level of fitness. The higher the level of fitness, the greater the chance the body will be free of disease and maintain a healthy state. Fitness is a major part of a preventative medicine approach to health.
- 10. 10 Components of Fitness? 4Components of Fitness: – Aerobic – Muscular – Flexibility – Body Composition
- 11. 11 Aerobic Activities Defined –The body’s ability to take in and use oxygen to produce energy. Aerobic activities make you breathe hard & they increase your heart rate. -are also called “cardio exercise” Some of these activities include: - Jogging - Walking - Running - Swimming - Dancing
- 12. 12 FITT Frequency-How often. 3or 4 sessions per week. Intensity-How hard. It is important to get the heart rate up (within a safe range) for improvement to occur. Time-How long. To get any real benefit you must exercise for at least 20 minute and continuously. Type-For aerobic fitness choose aerobic type training eg. Running, swimming, cycling, etc.
- 13. 13 Muscle Strengthening Activities Defined– The strength and endurance of your muscles. Benefits: • Improve performance • Injury prevention • Improves body composition • Improves self image Some activities include: - Weight Lifting - Push-Ups - Sit-ups - Squats
- 14. 14 Benefits of MuscularStrength and Endurance A. Improved performance of physical activity-If you have a moderate to high level of muscular strength and endurance, you can perform everyday tasks with ease. B. Prevention of injuries-Increases in muscular strength can protect you from injury by helping you maintain good posture and appropriate body mechanics. C. Improved body composition-Strength training helps you improve your body composition by increasing lean body mass and decreasing fat. D. More positive self-image-You look good and feel good as a result of your accomplishments and resulting improvements in your muscular strength and endurance.
- 15. 15 Definitions • Muscular strength– the ability to exert maximum force against resistance; 1 RM (Repetition Maximum) • Muscular Endurance – the ability of a muscle to exert submaximal force repeatedly over a period of time • To get stronger – work with heavier weights and perform fewer reps. • To promote endurance – use lighter weights and do more reps.
- 16. 16 Muscle strengthening exercises: Increaseyour muscular strength, power, endurance, and mass.
- 17. 17 Be sure toinclude: Activities that strengthen your muscles and your bones at least three times a week
- 18. 18 Bone strengthening exercises: •Create an impact or stress on the bones • Promote bone growth and improve bone strength
- 19. 19 Here are afew examples: ● Skipping rope ● Jogging ● Playing sports such as gymnastics, basketball, volleyball, and tennis.
- 20. 20 Remember to work yourmuscles and your bones at least three times a week! Be active every day!
- 21. 21 Flexibility Defined – Theability to bend joints and stretch muscles through a full range of motion. Some activities include: - Stretching (Sit & Reach) - Warm-up & Cool-down
- 22. 22 Believe… …anything is possible! “Theonly reason the bumble bee can fly is because no one told him that he can’t!”
- 23. 23 Activity 2: QuestionTime Directions: Answer the following question below. 1.Differentiate aerobics, muscle strengthening, and bone strengthening activities. 2. How do these activities contribute to your overall health? Cite at least 3 benefits. 3. Explain the importance of Frequency, Intensity, Time and Type (FITT) in doing exercises.
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Editor's Notes
- #5 Regular physical activity can improve health and reduce the risk of premature death in the following ways:
- #9 Fitness refers to the degree of body functioning and the ability of the body to handle physical demands. The more efficient the body functions, the higher the level of fitness. The higher the level of fitness, the greater the chance the body will be free of disease and maintain a healthy state. Fitness is a major part of a preventative medicine approach to health.
- #11 AERO = Air = Oxygen BIC = Bio = Life Aerobic means "with oxygen" and aerobic exercise is defined as any long duration exercise of low to moderate difficulty using the large muscle groups of the body such as the legs, back, gluteals, arms, etc. When we say "long duration" we mean that in order to achieve the many benefits of aerobic exercise, we must usually sustain this activity for 20 minutes or longer
- #13 Benefits of Muscular Strength and Endurance A. Improved performance of physical activity-If you have a moderate to high level of muscular strength and endurance, you can perform everyday tasks with ease. B. Prevention of injuries-Increases in muscular strength can protect you from injury by helping you maintain good posture and appropriate body mechanics. C. Improved body composition-Strength training helps you improve your body composition by increasing lean body mass and decreasing fat. D. More positive self-image-You look good and feel good as a result of your accomplishments and resulting improvements in your muscular strength and endurance. Definitions Muscular strength – the ability to exert maximum force against resistance; 1 RM (Repetition Maximum) Muscular Endurance – the ability of a muscle to exert submaximal force repeatedly over a period of time To get stronger – work with heavier weights and perform fewer reps. To promote endurance – use lighter weights and do more reps.