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Promoting Physiological Development and Well-Being Through Fitness and Mindfulness Activities

Explore the benefits of strength, cardio, flexibility, balance exercises, and mindfulness practices to enhance physical health and mental well-being, including practical routines and scenario-based applications.

Health & Medicineâ—¦
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Life Skills•
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PROMOTING PHYSIOLOGICAL DEVELOPMENT AND WELL-BEING THROUGH FITNESS LCS Lesson 4
LEARNING POINTS Identify different types of mindfulness activities and fitness routines. (e.g., strength Discuss the importance of mindfulness activities and fitness routines on physiological Demonstrate a positive attitude and willingness to engage in regular fitness and mindfulness activities to
FACT OR BLUFF
ARE YOU READY ?
LET’S GET STARTE D!
1. LIFTING WEIGHTS OR DOING STRENGTH EXERCISES HELPS YOU BUILD BIGGER
FACT
2. CARDIO WORKOUTS LIKE RUNNING OR CYCLING ARE JUST FOR LOSING WEIGHT AND DON’T REALLY
BLUFF
3. PRACTICING MINDFULNESS, LIKE MEDITATION OR DEEP BREATHING, CAN MAKE YOUR MENTAL HEALTH BETTER.
FACT
4. STRETCHING AND OTHER FLEXIBILITY EXERCISES HELP YOUR JOINTS MOVE MORE EASILY.
FACT
5. BALANCE EXERCISES ARE ONLY IMPORTANT FOR OLDER PEOPLE TO PREVENT FALLS.
BLUFF
Mindfulness
peaceful Mindfulness “Mindfulness is being fully aware of what’s happening in the present moment — in our mind, body, and surroundings — without judgment.”
peaceful Mindfulness walk Processing Questions: 1. What details in nature did you notice that you might usually overlook? 2. How did being outdoors and moving mindfully affect your mood? 3. Why is it helpful for your well-being to connect with your environment?
OBJECTIVE: DEVELOP FOCUS, BODY AWARENESS, AND EMPATHY BY PRACTICING MINDFUL MOVEMENT AND MIRRORING WITH A PARTNER.
PARTNERED MOVEMENT AND MIRRORING
INSTRUCTION S 1.Find a partner and stand facing each other about one arm’s length apart. 2.Decide who will be the leader first and who will be the mirror. 3.The leader will begin making slow, gentle movements (e.g., raising arms, tilting head, swaying side to side, stepping forward and back). Movements should be safe, mindful, and smooth.
peaceful 4. The partner mirrors the leader’s movements as closely and attentively as possible, focusing on staying connected and synchronized. 5. Continue for about 2–3 minutes, then switch roles. 6. Encourage deep, steady breathing throughout the activity. 7. After both turns, regroup and reflect. INSTRUCTION S
WHAT IS MINDFULNESS? â—Ź Intentionally living with awareness in the present moment. (Waking up from automatic or rote behaviors to participate â—Ź Without judging or rejecting the moment. (Noticing consequences, discerning helpfulness and harmfulness-but letting go of
WHAT IS MINDFULNESS? â—Ź Without attachment to the moment. (Attending to the experience of each moment, rather than ignoring the present by clinging to the past or grabbing for the future.
WHAT ARE THE MINDFULNESS SKILLS? Mindfulness skills are the specific behaviors to practice that, when put together, make up mindfulness.
WHAT IS MINDFULNESS PRACTICE? Intentionally paying attention to the moment, without it or holding on to it, is all that practice • When meditating, we focus the mind (for example, we focus on body sensations, emotions, thoughts, or our breath), or we open the mind (paying attention to focus
WHAT IS MINDFULNESS PRACTICE? Contemplative prayer (such as Christian centering prayer, the rosary, Jewish Shema, Islamic Sufi practice, or hindu raja yoga) pray Mindfulness movement also has many forms. Examples include yoga, martial arts (such as Qigong, tai chi, aikido, and karate). Hiking, horseback riding, movement
Enhancing Physiological Development and Well-being Strength Training: Exercises that improve muscle strength (e.g., lifting weights, resistance bands).
Enhancing Physiological Development and Well-being Cardio: Activities that increase heart rate and endurance (e.g., running, swimming).
Enhancing Physiological Development and Well-being Flexibility: Exercises that enhance the range of motion (e.g., stretching, yoga).
Enhancing Physiological Development and Well-being Balance: Activities that improve stability and coordination (e.g., balance exercises, tai chi).
Importance of a Fitness Coach in Strength Training Ensuring proper form and technique to prevent injuries Designing structured workouts that match individual fitness levels Providing motivation and accountability
Strength training progresses through different levels based on experience, skill, and endurance: â—Ź Basic Level: Suitable for beginners focusing on foundational movements, light resistance, and learning proper form. â—‹ Exercises: Bodyweight squats, push- ups, dumbbell curls
Strength training progresses through different levels based on experience, skill, and endurance: â—Ź Medium Level: Intermediate level incorporating moderate resistance, increased reps, and more complex movement patterns. â—‹ Exercises: Barbell squats, deadlifts, weighted lunges
Strength training progresses through different levels based on experience, skill, and endurance: â—Ź Advanced Level: High-intensity workouts with heavier weights, explosive movements, and specialized techniques. â—‹ Exercises: Olympic lifts, weighted pull-ups, plyometric training
Performance task PERFORMANCE (40%) ORIGINALITY (30%) THEME AND MUSIC (20%) FITNESS ATTIRE (10%) TOTAL (100%) Perform Fitness Routine applying and executing the different components of health and skills related fitness Fitness Routine Application through Video Presentation
Quiz time Directions: Read and analyze each sentence. Write the letter of the best answer.
a b c Cardio or aerobic exercise 1. When you go running, what kind of exercise are you doing? d Building muscle strength Exercises for balance Stretching for flexibility
a b c Cardio or aerobic exercise 1. When you go running, what kind of exercise are you doing? d Building muscle strength Exercises for balance Stretching for flexibility
a b c Helping you breathe better 2. What’s one of the main benefits of doing strength training exercises? d Building bigger muscles Making you more flexible Reducing feelings of anxiety
a b c Helping you breathe better 2. What’s one of the main benefits of doing strength training exercises? d Building bigger muscles Making you more flexible Reducing feelings of anxiety
a b c get stronger muscles 3. Why do people do flexibility exercises like stretching? d make their joints move more easily improve their heart rate help calm their mind
a b c get stronger muscles 3. Why do people do flexibility exercises like stretching? d make their joints move more easily improve their heart rate help calm their mind
a b c They help you focus better and feel less stressed 4. Why are mindfulness activities, like meditation, good for you? d They help you build muscle They improve your heart and lungs They make your bones stronger
a b c They help you focus better and feel less stressed 4. Why are mindfulness activities, like meditation, good for you? d They help you build muscle They improve your heart and lungs They make your bones stronger
a b c Just cardio exercise 5. What kind of exercise is Tai Chi? d A mix of balance and mindfulness practice Only strength training Purely flexibility exercises
a b c Just cardio exercise 5. What kind of exercise is Tai Chi? d A mix of balance and mindfulness practice Only strength training Purely flexibility exercises
ADDITIONAL ACTIVITY Instruction:. Scenario 1: Mindfulness Routine Application Situation: Alex is a Grade 11 student who’s feeling stressed out because of all his school deadlines and extracurricular activities. He finds it hard to focus and often gets headaches from the pressure. Task: The learners will suggest SCENARIO BASED TASK
ADDITIONAL ACTIVITY Processing Questions: 1. How can mindfulness practices improve Alex’s ability to manage stress and enhance focus? 2. Which mindfulness techniques would be most effective in a fast-paced academic environment? Why? 3. How might Alex measure the effectiveness of his mindfulness routine over time? Scenario 2: Fitness Routine Application Situation: Bianca is getting ready for her school’s dance SCENARIO BASED TASK
ADDITIONAL ACTIVITY Scenario 2: Fitness Routine Application Situation: Bianca is getting ready for her school’s dance competition, but she notices she gets tired quickly after just a few minutes of dancing hard. She finds it tough to keep her energy up and sometimes loses her balance during complicated SCENARIO BASED TASK
Criteria Excellent (5 points) Good (4 points) Fair (3 points) Needs Improvement (2-1 point) Understanding of SWOT Components Clearly identifies and thoroughly explains Strengths, Weaknesses, Opportunities, and Threats. Identifies and explains most components with some detail. Identifies some components but with limited explanation. Poorly identifies or explains SWOT components. Depth of Analysis Provides a deep and insightful analysis with relevant evidence and examples Provides a good analysis with some relevant evidence and examples. Analysis is basic with minimal evidence and examples. Analysis lacks depth and evidence, with few or no examples. Relevance and Accuracy All points are relevant and accurate with no factual errors. Most points are relevant and accurate with few factual errors. Many points are irrelevant or inaccurate with numerous errors. Many points are irrelevant or inaccurate with numerous errors. Clarity Organization Analysis is well- organized, clear, and easy to follow. Analysis is generally organized and clear with minor issues. Analysis is somewhat disorganized or unclear at times. Analysis is disorganized and difficult to follow. Practical Implication Provides insightful recommendations and implications based on the SWOT analysis. Provides useful recommendations and implications with some detail. Provides basic recommendations and implications. Recommendations and implications are unclear or missing.
ADDITIONAL ACTIVITY Processing Questions: 1. How does cardio training enhance endurance and performance in high-energy activities like dancing? 2. Why is balance training crucial for individuals engaged in dynamic movements? 3. How can Bianca ensure gradual progress and avoid injury in her fitness routine? SCENARIO BASED TASK
ADDITIONAL ACTIVITY Instruction: Create a slogan that states how fitness routines and mindfulness activities contribute to your physiological development, health, and overall well- being. Be creative and make sure your work clearly connects these ideas. WELLNESS IN SYMBOLS Rubrics:
FITNESS PLAN MAKING Session 4
WRITE A LETTER TO YOURSELF Session 5 Give words of encouragement to yourself that you can read in the future in order to help you achieve your goals
THANK YOU FOR LISTENING!