Physical Activity

1. Analyze the figures below and answer the
questions that follow.
1. Describe their physical features.
2. Who do you think among the 3 is
engaging into active recreational
activities based on their BMI result? Why?
3. What are the ways you can do to
achieve desirable body weight?
4. Do you think C is having a fitness
program? Why?
5. Among the 3, to whom will you
compare yourself? Why?
A B C
31.9
0
23.2
0
17.
5

2. ACTIVE
RECREATION
(FITNESSS)

3. Fitness is a universal concern. In whatever
activities and undertakings you do, your fitness
should always be taken into account if you are to
perform them effectively and efficiently. Fitness
is not only for athletes, sportsmen, PE teachers
and fitness instructors but also a concern for
students, parents and other members of the
community. If we are to become strong and
productive members of our community, we must
address the very basic requirement of such goal,
the sustaining base of any endeavor we
undertake, fitness.
FITNESS

4. Basic Stretching and Warm-Up Exercises
A. Neck Stretch
B. Shoulder Rolls
C. Side Arm Stretch
D. Tricep Stretch

5. Basic Stretching and Warm-Up Exercises
E. Hamstring Stretch
F.Quadricep Stretch
G. Outer Thigh Stretch
I. Inner Thigh Stretch

6. Basic Stretching and Warm-Up Exercises
J. Calf Stretch
K. Knee Bends/Squat

7. Basic Stretching and Warm-Up Exercises
Other Warm-Up Exercises:
a. Hip Circles
b. Alternate Cross Kicks Front
c. March on the Spot
d. March Feet Apart
e. Knee Lifts
f. Alternate Toe Touches Side
g. Waist Turns
h. Jog in Place
i. Jumping Jacks
j. Breathing Exercises
k. Alternate Reach Up
l. Lower Back Stretch
m. Shin Stretch

8. • Make a commitment to change. You must accept that you have a
problem and decide that you really want to change.
• Incorporate exercise into the program. Choosing enjoyable
activities, places, time, equipment, and friends to work out with
will help you get motivated.
• Avoid automatic eating. Many people associate certain daily
activities with eating, for example cooking, watching television,
or reading. Most foods consumed in these situations lack
nutritional value or are high in sugar and fat.
• Stay busy. People tend to eat more when they sit around and do
nothing.
• Try “junior size” instead of “super size”. People who are served
larger portions eat more, whether they are hungry or not.
Weight Loss Strategies

9. • Eat slowly and at the table only. Eating at the table encourages people
to take time out to eat and deters snacking between meals. After eating
do not sit around the table but rather, clean up and put away the food to
avoid snacking.
• Cut unnecessary items from your diet. Substituting water for a daily
can of soda would cut calories from your diet.
• Do not serve more food than you should eat. Measure food in portions
and keep serving dishes away from the table.
• Think positive. Avoid negative thoughts about how difficult changing
past behaviours might be. Instead think of the benefits you will reap,
such as feeling, looking, and functioning better, plus enjoying better
health and improving the quality of life.
Weight Loss Strategies

10. Being overweight or obese increases the risk for:
• high blood pressure
• type 2 diabetes
• congestive heart failure
• obstructive sleep apnea and respiratory problems
• poor female reproductive health (menstrual irregularities)
• psychological disorders (depression, eating disorders, distorted body
image, discrimination, and low self-esteem)
• shortened life expectancy
• decreased quality of life
• gallbladder diseases
• stroke
• gout
Health Consequences of Excessive Body Weight

11. Eating disorders
Eating disorders are illnesses that involve
crucial disturbances in eating behaviors
thought to stem from some environmental
pressures. These disorders are characterized
by an intense fear of becoming fat, which does
not disappear even when the person is losing
weight in extreme amounts. Take a look at the
following eating disorders:

12. Anorexia nervosa
– an eating disorder
characterized by self-
imposed starvation to lose
and maintain very low
body weight due to a
false/distorted perception
of being fat

13. Bulimia Nervosa
– an eating disorder
characterized by a
pattern of binge eating
and purging in an
attempt to lose weight
and/or maintain low
body weight

14. Binge-eating Disorder
– an eating disorder
characterized by
uncontrollable
episodes of eating
excessive amounts of
food within a
relatively short time

15. Emotional Eating
– the
consumption of
large quantities of
food to suppress
negative
emotions

16. Definitions
of Leisure,
Play, and
Recreation

17. Leisure
as time Leisure is time free from obligations, work, (paid and
unpaid), and tasks required for existing (sleeping, eating)
Leisure
as
activity
Leisure is a set of activities that people engage in during free
time – activities that are not work-oriented or that do not
involve life maintenance tasks such as housecleaning or sl
Play
Play is an imaginative, intrinsically motivated, non-serious,
freely chosen, and actively engaging activity.
Recreati
on
Recreation is an activity that people engage in during their
free time, that people enjoy, and that people recognize as
having socially redeeming values and generates a general
sense of wellbeing.

18. Benefits of Recreational Activities:
• enhances personal growth
• helps to build self-esteem and confidence
• reduces tension and anxiety
• encourages spiritual renewal and personal growth
• increases mental relaxation
• generates a general sense of well being
• teaches positive conflict resolution skills
• provides alternatives

19. Walking is generally considered as a moderate
physical activity, but it is effective in promoting
metabolic fitness and overall health. To achieve
cardiovascular fitness, walking must be done
intensely enough to elevate the heart rate to
target zone levels. Take a look at its health and
fitness benefits:
Fitness Walking

20. 1. helps with weight management
2. accessible to everyone
3. doesn’t require special equipment
4. one of the easiest ways to get more active
5. reduces symptoms of depression and anxiety
6. a low impact exercise
7. lowers low-density lipoprotein (LDL) cholesterol (the “bad”
cholesterol)
8. raises high-density lipoprotein (HDL) cholesterol (the “good”
cholesterol)
9. lowers blood pressure
10. reduces the risk of some cancers
11. helps reduce risk and/or aids with the management of type 2
diabetes
12. helps maintains strong bones
13. reduces the risk of heart attack
14. less likely to lead to injuries
15. reduces stress
16. reduces the risk of heart disease
17. you don’t have to pay for it
18. builds aerobic fitness
19. helps maintain lean muscle tissue
20. Boost mood
20 Benefits
of Walking

21. Walking is generally considered as a moderate
physical activity, but it is effective in promoting
metabolic fitness and overall health. To achieve
cardiovascular fitness, walking must be done
intensely enough to elevate the heart rate to
target zone levels. Take a look at its health and
fitness benefits:
Walking

22. Build Strength through
Muscle Exercise
The benefits of strength training for young teenagers
like you lead to increase muscle strength and endurance,
power and muscle tone - all of which help to improve and
maintain your functional physical capacity to perform your
daily tasks easily. Strength is a basic health-related fitness
component and is an important wellness component for
optimal performance in your daily activities such as sitting,
walking, running, lifting, doing school and house work, and
enjoying recreational activities.

23. STRENGTH TRAINING
WITHOUT WEIGHTS
A. Flatten your Abs
1. Twisting Crunches
2. Leg raises
B. Strengthen your Chest Muscles
1. Push-Up
2. Decline Push-Up
3. Knee Push-up
C. Build your Lower Body Strength
1. Walking Lunge 2. Side Lunge
3. Tricep Dip 4. Squat
5. Prone Hold Glute Lift

24. Basic
Yoga
Poses

25. • Improved Flexibility
• Enhanced Strength
• Better Posture
• Stress Reduction
• Mental Clarity and Focus
• Balance and Coordination
• Weight Management
Yoga offers a wide range of health benefits, both for the
body and the mind. Here are some of the benefits of yoga
exercises for one's health:

26. • Stand with your feet hip distance apart on
a yoga mat with your arms at your sides
• Keep your back straight, hinge forward at
the waist and plant your palms flat on the
floor, fingers pointing forward and spread
apart. If necessary, bend your knees.
• Press your chest toward your knees, keep
your eyes focused on your toes and press
your heels toward the floor
1. Downward
Facing Dog
Position

27. • Stand on the yoga mat with your feet together.
• Gently rock back and forth on the balls of your feet
and your heels to spread your weight evenly across
the base of your feet.
• Bend your knees slightly and then straighten them
again to help loosen your joints.
• Curl your pelvic bone up slightly so that your
tailbone continues the straight line of your spine.
Your goal is to align your hips so that you’re not
putting any extra pressure on your back or your
knees.
• Extend your spine upward by lifting the chest away
from the stomach. Lengthen the back of your neck
and press down into the floor with your feet and rest
in this neutral position.
• Raise your arms to the ceiling and gaze forward
2. Mountain
Pose

28. •Step your left foot toward the back of your
mat to come into warrior pose
• Bring the left heel to the floor and turn the
left toes out to about a 45-degree angle.
Begin to bend the right knee over the right
ankle.
• Inhale while bringing your arms up over
your head. The arm position can vary
according to the mobility in your shoulders.
• The classic position is with the palms
touching overhead. However, you may
choose to keep the palms separated at
shoulder’s distance apart or even bend at the
elbows and open your arms like a cactus.
3. Warrior
Pose I

29. • Step or lightly jump with your feet 3-1/2 to 4 feet
apart. Turn your left foot out by 90 degrees, the
heel should be opposite your right arch. Raise
your arms out to the sides, parallel to the floor,
shoulders down palms facing the ground.
• Exhale and bend your left knee over the left
ankle, so that the shin is perpendicular to the
floor.
• Stretch the arms with the shoulder blades
parallel to the floor. Keep the sides of the torso
and the shoulders directly over the pelvis. Press
the tailbone slightly toward the pubis. Turn the
head to the left and look over yourfingers.
• Maintain the position for 30 seconds to 1 minute.
Inhale as you come up. Repeat using the right
4. Warrior
Pose II

30. • From the downward facing dog position,
bring your right foot to the front of your
mat, placing it on the inside side of your
right hand.
• Anchor your left heel down to the floor.
Angle your heel toward the center of your
mat.
• Bend your right knee so that your calf and
thigh form a right angle with your thigh
parallel to the floor.
• Bring your gaze up towards your right
hand. To keep the body in balance, repeat
with your left foot
5. Extended
Side Angle

31. Stand 3 1/2 feet apart. Hips are facing to the front.
Stretch your body upward, then bending downward
from the waist to the front of your hips.
• Turn your right leg, including your thigh, knee and
foot out by 90 degrees and left foot by 15 degreews
• Raise your arms to shoulder level with your palms
facing down towards the floor.
• Place your right hand on your right shin, as far down
as you can reach comfortably.
• Raise your left arm towards the ceiling, with your
palm facing forward. Gaze at your outstretched hand.
• As you inhale, come up, bring your arms down to
your sides and straighten your feet. Repeat on the
other side.
6. Triangle
Pose

32. • Begin with your hands and knees on the floor,
palms facing downward, with shoulders directly
over the wrists, and hips directly over the knees.
• Curl your toes under to stretch your foot
arches. Inhale and slowly arch your back (Cow),
lifting the chest up and away from the abdomen
and extending your tailbone toward the ceiling.
• Release your feet to neutral so the tops are
resting on the floor. On the exhale, round the
lower back (Cat), gently contracting the
abdomen. Repeat six times and increase your
range of motion with each repetition
7. Cat-Cow
Stretch

33. Sit with your legs straight out in front of
you on the floor. The feet are hips-width
apart.
• Activate the leg muscles by pressing
out through the ball of the foot with the
inner and outer heel. Drop the shoulder
blades down the back.
• Inhale and lengthen the spine all the
way up the crown of the head.
• Tuck your chin in slightly. Stretch the
abdominal muscles away from the lift of
the chest. Bring the gaze directly in front
of you and breath normally.
8. Staff Pose

34. My Kind of Recreational Activities
Directions: Perform active recreational activities. Be guided
by the following instructions:
a. Create a three to five-minute simple yoga dance workout
routine. Record the dance workout for documentation
purposes.
b. Pose the different yoga exercises, document through
pictures or video clips.
c. For those who do not have gadgets to use: pose different
yoga exercises and then make an essay of your experiences
on engaging into active recreational activities.

35. Rubrics for Grading Yoga Pose:
Exertion/eagerness
Yoga pose
Bends
Balance
Over-all performance
20%
30%
15%
15%
10%
100%