2. Learning Targets:
A. I CAN undertakes physical activity and
physical fitness assessments.
B. I CAN describes the nature and
background of the dance.
C. I CAN executes the skills involved in
the dance.
3. REVIEW
✔ Directions: In this activity, you will be assessed if
you still remember the different folk dances in the
Philippines. Fill out the table with the needed
information. Choose your answer from the box.
7. Exercise is a type of physical activity that requires
planned, structure, and repetitive bodily movement
to improve or maintain one or more components of
physical fitness.
8. Physical activity does not require energy
expenditures and produce progressive
health benefits.
9. Festival dances draw the people’s culture by
portraying the people’s way of life through
movements.
10. Exercise program is a planned activity detailing a
range of written exercises.
12. INTRODUCTION
✔ Technology nowadays is an important aspect of our
daily lives. Life has become more convenient and
enjoyable.
✔ Reducing our hardship in doing our work increases
the output of our job.
✔ However, this has had grave effects on the physical
body, with the lack of physical activities, our body
cannot function at its best.
✔ Eventually, it may lead towards varied health
problems.
✔ But do you know that simple physical activities like
jogging, walking, swimming, biking, dancing, etc. can
help you maintain your physical fitness?
13. INTRODUCTION
✔ In addition, in a study conducted at the University of
British Columbia, researchers found that regular
aerobic exercise, (the kind that gets your heart and
your sweat glands pumping), appears to boost the size
of the hippocampus, the brain area involved in verbal
memory and learning (Godman, 2013).
✔ Hence, regular exercise will help boost and develop
sound mind and body.
14. BASKETBALL
✔ Basketball is a team sport in which two
teams, most commonly of five players
each, opposing one another on a
rectangular court, compete with the
primary objective of shooting a basketball
through the defender's hoop, while
preventing the opposing team from
shooting through their own hoop.
15. What is Exercise?
❑ It is a type of physical activity
that requires planned,
structured, and repetitive
bodily movement to improve or
maintain one or more
components of physical
fitness.
16. EXERCISE
PROGRAM
✔ It is a planned activity detailing a range
of physical exercise and the amount of
time each exercise should be performed
where it is typically tailored to
individuals’ needs.
17. Example Exercise
Program
✔ Monday: 40-minute moderate-pace jog or brisk walk.
✔ Tuesday: Rest day.
✔ Wednesday: Walk briskly for 10 minutes. Then, complete
the following circuits, resting 1 minute after each set but
not between exercises. Stretch afterward.
✔ Circuit #1: 3 sets alternating 10 lunges for each leg, 10
pushups, 10 situps
✔ Circuit #2: 3 sets alternating 10 chair-dips, 10 jumping
jacks, 10 air squats
✔ Thursday: Rest day.
✔ Friday: 30-minute bike ride or moderate-pace jog.
✔ Saturday: Rest day.
✔ Sunday: Run, jog, or take a long walk for 40 minutes.
19. 1. Reduce the risks of any illness like heart disease,
stroke, type 2 diabetes, colon and breast cancer, high
blood pressures etc.
------ Regular physical activity
prevents or delays the development
of high blood pressure, and exercise
reduces blood pressure in people
with hypertension. Physical activity
can also lower blood cholesterol
levels which then decrease the risk
of developing CVD.
20. 2. Helps the prevention of weight gain
------ Physical activity increases
people's total energy expenditure, which
can help them stay in energy balance or
even lose weight, as long as they don't
eat more to compensate for the extra
calories they burn.
------Physical activity decreases fat
around the waist and total body fat,
slowing the development of abdominal
obesity.
21. 3. Helps with weight loss when combined with
diet
------ When losing weight, more
physical activity increases the
number of calories your body uses
for energy or “burns off.”
-----The burning of calories
through physical activity, combined
with reducing the number of
calories you eat, creates a “calorie
deficit” that results in weight loss.
22. 4. Increase cardio-respiratory and muscular
fitness.
------ Getting regular physical
activity, especially aerobic
exercise, can improve
cardiorespiratory endurance.
-----Aerobic exercises can help
promote heart and lung health and
improve how well the body
circulates and utilizes oxygen.
23. 5. Reduces depression
------ Regular exercise may help
ease depression and anxiety by:
….Releasing feel-good
endorphins, natural cannabis-like
brain chemicals (endogenous
cannabinoids) and other natural
brain chemicals that can enhance
your sense of well-being.
24. 6. Helps reduce abdominal obesity
------ Physical activity increases
people's total energy expenditure, which
can help them stay in energy balance or
even lose weight, as long as they don't
eat more to compensate for the extra
calories they burn.
-----Physical activity decreases fat
around the waist and total body fat,
slowing the development of abdominal
obesity.
26. ❑ Participate in a lifetime physical activity
program
❑ Eat right
❑ Maintain recommended body weight through
adequate nutrition and exercise
❑ Sleep 6 to 8 hours every night
❑ Take personal safety measure
❑ Create your own exercise program:
27. ❑ Before starting an exercise program, set
short-term and long-term goals these goals
should be: S-M-A-R-T and follow the
principle of training (F-I-T-T Principles)
28. PECIFIC
S
✔ Your goal should be clear and easy to
understand.
✔ A common goal, “get healthy,” is too
general.
✔ There are so many ways to get healthy.
✔ How do you want to do it? Is it losing
weight? Start exercising? Stop smoking?
Break it down and it will be easier to
manage.
29. EASURABLE
M
✔ A goal to “lose weight” is not enough.
✔ How will you track your progress and how
you will know when you have reached your
goal?
✔ Making your goal measurable means adding
a number.
30. TTAINABLE
A
✔ The goal needs to be realistic.
✔ This will help you figure out ways you can
realize that goal and work towards it.
✔ The achievability of the goal should be
stretched to make you feel challenged, but
defined well enough that you can actually
achieve it
31. ELEVANT
R
✔ Set goals that are important to where you
are in your life right now.
✔ Don’t set a goal that someone else is
pressuring you to attain-that isn’t very
motivating.
32. IME-BOUNDED
T
✔ Include an end-point.
✔ Knowing that you have a deadline motivates
you to get started.
✔ Since healthy weight loss is about 1-2
pounds per week, set your deadline
accordingly.
✔ For example we can use 3 months. “I will lose
7% of my body weight in 3 months.”
33. REQUENCY
F
✔ how often you will exercise.
✔ Frequency often depends on various
factors, including the type of workout
you're doing, how hard you're working,
your fitness level, and your exercise goals.
34. NTENSITY
I
✔ Intensity has to do with how hard you
work during exercise.
✔ How you increase or decrease intensity
depends on the type of workout you're
doing
35. IME
T
✔ how long you exercise during each
session.
✔ There isn’t one set rule for how long you
should exercise, and it will typically
depend on your fitness level and the type
of workout you're doing.
36. YPE
T
✔ The type of exercise you do is the last
part of the FIIT principle.
✔ It is easy to manipulate to avoid
overuse injuries or weight loss
plateaus.
37. ✔ A person who wants to live a healthy and
satisfying life should engage in activities like
participating in Festival dance that lead to his
personal fitness goals, which eventually
contribute to a meaningful life.
39. Single Foot Stepping
a. Step your right foot forward
(count 1) then immediately
close it to your left foot (count
2). Hold your spear
b. Step your left foot backward
(count 1) then immediately
close it to your right (count 2).
c. Do this alternately in 8
counts.
40. Hop Step Left:
a. Stepping your left foot forward
while raising your both hands.
(count 1). Then raise your right
foot in rear while the body is
slightly forward. (count 2)..
Right:
b. Stepping your right foot forward
while raising your both hands.
(count 1). Then raise your left foot
in rear while the body is slightly
forward (count 2)
c. Do this alternately left and right
in 8 counts.
41. Leaning a. Stepping right foot sideward
(count 1). Then hop your right
foot in place. (count 2).
b. Stepping left foot sideward
(count 1).
c. Then hop your left foot in
place. (count 2).
Do this in alternately in 8
counts.
42. Cross Turn a. Step your right foot cross over
left foot (count 1), then make a full
turn to the left and finish facing the
audience/front (count 2)
b. Step your left foot cross over
the right foot. (count 1) then make
a full turn to the right. (count 2)
and finish facing audience/front.
c. Repeat (a) twice moving
sideward left (4 counts).
d. Repeat (b) moving sideward
right (4 counts).
43. Direction:
You will be divided into three groups.
Perform the following festival dance steps based
on the instruction given. You will be graded based
on the rubrics provided.
44. QUESTIONS:
1. What did you feel after doing the activities?
2. What happened to your heart rate?
3. Which activity has the highest and lowest heart rate?
4. What could be the barriers of having low heart rate?
5. What are the possible activities at home, school and
community that could help you achieve your level of
fitness?
