Mapeh

Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball
How can you develop healthful eating habits without depriving
yourself?
1. Eating slowly will help you have a feeling of satisfaction when
you have already had the right amount of food. It will also
allow you to feel full afterward, helping you eat less.
2. Eating a lot of fruits and vegetables and with a broth-based
soup as a starter will help you feel fuller.
3. Making use of smaller plates helps to moderate the proportion
of your foods, without the food actually appearing less in
portion.
4. Drinking at least 8 glasses of non-caloric beverages per day
will help you feel full, making it more feasible for you to eat
less.
5. Putting snacks from larger packaging to smaller ones
will help you avoid overeating.

Guidelines to Weight Management
Recognize your eating pattern by
maintaining a food diary to record
your daily food intake and what you
felt while and after eating. Through
this you may be able to reconsider
what food you should cut down and
how much to cut down.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What is Asana in yoga?
 It is a body position that literally means
“posture” which is “seat”, usually related
to the practice of yoga where the purpose
is to establish and promote well-being and
develop flexibility.
 It is more than just stretching because it is
about purifying and strengthening the
body, and having control and focus of the
mind.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Advantages of engaging in yoga
Some of the positions of Asana have
various effects not only through the body
but also in mind and emotion.
 Standing Poses: Promote emotional stability
 Inverted Poses: Help intensify energy,
calmness, and senses of well-being.
 Forward Bend: Promotes calmness and has a
cooling effect.
 Back Bend: Serves as anti-depressant and helps
in elevating the mood.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What is flexibility and what are the different stretches that
can nurture flexibility aside from yoga?
Flexibility
- Is defined as the ability of the joints, muscles,
and surrounding tendons to move freely and
comfortably as intended for a full range of
motion.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Classification of stretches that nurture flexibility
Static stretching
- This type of stretching involves the
movement of a joint in a full range of
motions (ROM) in a slow and steady
position.
- A slow stretch prompt less reaction from
stretch receptors held for 15-30 seconds.
- It is considered as the safest form of
stretching.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Dynamic stretching
- It is mostly appropriate in sport,
moving quickly or slowly in a full
range of motion (ROM).
- This involves movement of joints
through the range of motion used in
specific physical activities like sports,
in exaggerated but controlled
movements like lunge walk with slow
steps and with exaggerated wide
strides.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Ballistic stretching
- Quick and brief bouncing and
rebounding of joints in ROM and it is
common to sport’s mimic movement.
- The muscles are stretched suddenly in a
forceful bouncing movement like
touching toes repeatedly in rapid
succession; note that this may cause
injuries during any immediate
physical activities.
- A careful execution in needed.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What are the different variations that can be made from the
basics of Vinyasa yoga poses?
Warrior II
- From lunge, L toes forward and R foot facing
out, L are extended, R arm at the back parallel
to the floor, palms facing down.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Triangle
- From the pose Warrior II, L leg extended
forward, change the hips towards R leg,
bend on the side with L leg, and hold
your L hand on your shin; lastly, stretch R
arm high, eyes looking up.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Half moon
- Coming from a triangle pose, transfer the
weight to your L leg, raise and straighten
R leg at the back, L arm straighten
downward touching the floor, R arm
raised upward, head facing up.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Standing forward bend
- From half mood pose, place the R leg and
R hand to the floor, slightly bend forward
facing the floor pressing the heels and
touching hands on the floor.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Downward facing dog
- Press your heels and both arms extended,
palms touching the floor, feet flat on the
floor, hips lifted toward the ceiling, with
arms and legs extended.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Forward lunge
- L leg in forward lunge, maintain the
alignment of the knee with ankle,
straighten your R foot at the back
palms facing don near the L leg in
front.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Crescent lunge
- Same position with the forward lunge, arm
will only change the position by raising
the arms extended upward, palms facing
each other.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What are the different walking styles?
1. Power walking – this means adding more
power and increasing speed in your walk. It is one
of the most effective cardiovascular exercises of
those who are recommended a low impact
exercise.
2. Half-marathon walking – executing power
walking to the extent that longer time is needed
for more endurance.
3. Race walking – It is a competitive form of
walking and does not require greater speed.
4. Treadmill walking – an alternative way of
walking exercise if the weather condition is not
good. You can continue the walking exercise
program indoor with the use of a treadmill.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What are the different procedures to minimize the risk of
injuries in walking?
1. Warm-up and cool down – before indulging in
any workout program, make sure that you begin
with a warm-up or stretching and end the activity
with a cool down like static stretching and slowly
walking for 5-10 minutes.
2. Stretch – it helps to improve flexibility and reduce
muscle injuries and soreness.
3. Begin slowly – when starting a new workout
program, do not try to push yourself to hard;
begin with a light training, and the gradually start
to build the intensity, duration, and frequency of
your work out.
4. Vary your workout – do not concentrate in one
exercise routine because it can lead you to overuse
and repetitive use of your muscles and as such,
injuries can happen.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

5. Listen to your body – “ no pain, no gain” , if you
are experiencing any pain or discomfort in your
body which you cannot tolerate, don’t push
yourself because that pain can be a symptom of
injury; refrain from working out.
6. Fuel your body –do not forget to fuel your body
with plenty of water before, during, and after your
workout.
7. Rest-massage- sleep – provide two days for rest
because giving enough rest days helps your body
to recover between work out which can be a great
aid to prevent injuries.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What is the meaning of RICE as one way
to prevent further injury?
R: rest the injury, immobilize.
I: apply ice to the injury because applying
ice can help lessen swelling, bleeding,
and inflammation.
C: apply a compression bandage to
minimize swelling.
E: elevate the injury to reduce swelling.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What is a sample technological tool that supports fitness
walking?
There is a new gadget called activity
tracker that is usually worn on either
the trunk or limbs and is used in
tracking your fitness and health and
can monitor and deliver real-time
responses to help you be more active.
It can help you monitor the calories
you burned, your physical activity,
and your sleep which can’t be
processed by an ordinary pedometer.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What are the benefits of running?
Other advantages of engaging in running:
Though running, there is a greater chance
that you will be free from developing
some lifestyle diseases like obesity, heart
diseases, and diabetes because running
will help you attain lower cholesterol level
and improve your metabolism that results
in healthy weight management. It is also
beneficial to women who are getting old
and who have a problem in osteoporosis
because the muscles develop through
running, stimulating bones and as muscles
become stronger and bigger, the bones
become stronger and denser.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What are the other safety guidelines in running?Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball
Dos Don’ts
1. Run early in the morning
or later in the evening
when you feel it is colder.
2. Look toward the traffic
when running so you can
prevent accidents.
3. During night running,
wear reflective jackets,
and warm or ankle bands
so you can be visible,
especially to motorist.
4. Run with a companion; if
running alone, bring an
identification card; tell
someone about your
running route and the
expected time that you
will be going back.
1. Running at noon and
afternoons when the
temperature is at its
intense.
2. Listening through
headsets while running.
3. Wearing dark colored
gears at night.
4. Running alone in isolated
areas.

What are the common problems in running techniques?
Heel striking
-it is mostly the problem encountered by
runners where some factors like body
weight, incorrect body form, the kind of
shoe, over running, and stride length
contribute to the problem.
TECHNIQUE
Try not to bounce too high or land to hard
from you strides. Bounciness, on your
foot-strike as you land.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Leaning backward
- leaning backward and too far
forward produces a greater impact
and overly long strides that land
heavily on the heels may result in
giving too much stress on the knees
and strain on your lower back of your
body.
TECHNIQUE
Try running where the body leans
slightly forward because it will help
you maintain your balance in your
posture.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Lateral arms
- your arms should not swing across
you body, if you continue doing this,
there is a tendency that you would
intensify the twisting and rotation of
your body from shoulders. Resulting
to some difficulties into your joints.
TECHNIQUE
the movement of the arm in running
should be forward and backward ; try
running with your arms swinging in
and out, bringing in and up to your
sternum and swinging downward,
bringing your hands on your side and
down to your waist band.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

Pendulum legs
- lifting your feet far from the floor
which may result in giving more
stress on the hamstring.
TECHNIQEU
Try hitting the ground with your foot
lightly by landing on your mid-foot
and immediately rolling your foot
forward with the ball of your foot or
toes and spring off the floor. Try to go
running in soft, springy manner, and
not too hard and noisy.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What is the proper nutrition that affects
one’s running performance?
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball
Before
Try to eat light, high in carbohydrates but
low in fat, protein, and fiber, food for at
least two hours before a run.
During
For longer runs or race, you should eat food
high in carbohydrates and a variety of food
that are easy to digest during the run.
After
Eat a certain amount or carbs and protein
within 30 minutes of your finished run to
rebuild or to recondition your muscle
glycogen which is the stored glucose in
your body.

How is weight training connected to strength training?
-Weight training is a king or strength
training which helps develop the
needed strength and the size of
skeletal muscles with the use of some
equipment like dumbbells, weight
bars, weight machines, and free
weights to target specific muscle
group.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What are the exercises to be performed to develop a specific group
muscles?
1. Pectorals (chest)
 Pec-fly
 Vertical chest press
 Cable crossover
 Bar dip
2. Biceps (elbow flexors)
 Arm curl
 Seated row
 Wide grip pull down
 Pull up
3. Quadriceps (thigh)
 Squat
 Leg extension
 Leg press
 Incline leg press
 Hack squat
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

4. Deltoid (shoulder)
Shoulder press
Vertical chest press
Upright row
Bar dip
5.Triceps (back of arm)
Tricep press down
Vertical chest press
Shoulder press
Bar dip
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What are the different terminologies that need to be considered in
weight training?
a. Repetition(rep) - means one complete movement of
exercise
(Example: A squat with dumbbells)
b. Set - involves a number of exercises or a group of
repetitions without stopping. Ten is the average
number of set in an exercise.
c. Rest - it is the amount of time given between sets and
or workout days.
d. Exhaustion or Fatigue - this is the point from which
you cannot perform another repetition in a correct
form of exercise.
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

What are the other safety guidelines in weight training?Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball
Dos Don’ts
1. Before lifting, do warm
up and stretching then
begin with a weight you
can handle, then work
up to your starting
weight.
2. The standard speed is
between 2 and 4 sec. on
the lift and 3 and 4 sec.
on the lowering phase.
3. Perform one set of 8 to
12 repetitions to the
point of muscle fatigue
or lower the set and
repetition according to
your capability.
1. Don’t twist your body.
(Arch your back, or use
your legs when lifting
your arms).
2. Do not put pressure or
weight in your back
when lifting an object.
Use your legs when you
lift objects especially if
they are heavy.
3. Don’t talk to anyone who
is also performing a
workout.

4. Observe proper lifting
techniques and keep your
flexibility by lifting
through the full range of
motion of your body.
5. Observe normal breathing
pattern: EXHALE when
you lift; INHALE as you
lower the weight.
6.Let your muscles rest for at
least 24-48 hours before
exercising again, like if
you work your biceps
today, let them rest
tomorrow.
4. For your safety, don’t
attempt to use equipment
if you are not familiar
with it.
5. Don’t “cheat” as you
weight train (use other
muscles to help complete
a lift).
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team Sport
- Handball

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