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

Explore fitness routines and mindfulness practices that enhance physiological health, emotional regulation, and overall well-being for students, including strength training, cardio, flexibility, balance, and mindfulness skills.

Health & Medicine◦
PROMOTING PHYSIOLOGICAL DEVELOPMENT AND WELL-BEING THROUGH FITNESS ACTIVITIES Life and Career Skills - TERM 1 MARINIE M. DAQUIOAG Teacher I
LEARNING COMPETENCIES Exhibit understanding of fitness routines that promote physiological development, health, personal development and well-being.
LEARNING OBJECTIVES At the end of the lesson, the students are expected to: • Identify different types of mindfulness activities and fitness routines. (e.g., strength training, cardio, flexibility, balance) • Discuss the importance of mindfulness activities and fitness routines on physiological health and physical development. • Demonstrate a positive attitude and willingness to engage in regular fitness and mindfulness activities to enhance personal well-being and physiological development.
Activity FACT OR BLUFF Instruction: Read each statement and decide if it is Fact or Bluff, then write or show your answer.
FACT OR BLUFF 1. Lifting weights or doing strength exercises helps you build bigger and stronger muscles. 2. Cardio workouts like running or cycling are just for losing weight and don’t really help your heart. 3. Practicing mindfulness, like meditation or deep breathing, can make your mental health better.
FACT OR BLUFF 4. Stretching and other flexibility exercises help your joints move more easily. 5. Balance exercises are only important for older people to prevent falls.
FACT OR BLUFF ANSWER 1. Fact 2. Bluff 3. Fact 4. Fact 5. Bluff
5 MINUTE BREATHING EXCERCISE
Activity CALM DOWN AND BREATHE
CALM DOWN AND BREATHE Processing Questions: • What did you feel before, during, and after the breathing exercise? • How did breathing make you feel calm?
PROMOTING PHYSIOLOGICAL DEVELOPMENT AND WELL-BEING THROUGH FITNESS ACTIVITIES Life and Career Skills - TERM 1 MARINIE M. DAQUIOAG Teacher I
WHAT IS MINDFULNESS? Mindfulness is the ability to be fully aware of what you are doing, thinking, and feeling in the present moment—without judging yourself.
WHAT ARE THE MINDFULNESS SKILLS? These are abilities that help us practice mindfulness 1. Attention (Focus) Staying focused on one thing Example: Listening carefully to instructions 2. Awareness Noticing your thoughts, feelings, and body sensations Example: “My heart is beating fast”
WHAT ARE THE MINDFULNESS SKILLS? 3. Non-Judgment Accepting thoughts without labeling them as “good” or “bad” Example: “I feel nervous—but that’s okay” 4. Emotional Regulation Managing emotions calmly Example: Breathing slowly instead of reacting immediately
WHAT ARE THE MINDFULNESS SKILLS? 5. Presence Being fully engaged in the moment Example: Enjoying your workout instead of worrying about homework
WHAT IS MINDFULNESS PRACTICE? • Mindfulness practice means doing activities that train your mind to stay present, calm, and focused. • Mindfulness and mindfulness skills can be practiced any time, anywhere, while doing anything. Intentionally paying attention to the moment, without it or holding on to it, is all that is needed.
WHAT IS MINDFULNESS PRACTICE? Purpose: Reduce stress Improve focus Improve emotional control Enhance performance (sports, academics, life)
EXAMPLES OF MINDFULNESS PRACTICE? 1. Breathing Exercise Inhale for 4 seconds Hold for 4 seconds Exhale for 6 seconds 👉 Helps calm the mind
EXAMPLES OF MINDFULNESS PRACTICE? 2. Body Scan is paying close attention to different parts of your body—from your head to your toes—to notice how each part feels and gently relax it.
EXAMPLES OF MINDFULNESS PRACTICE? 3. Mindful Observation is a mindfulness activity where you carefully observe an object using your full attention. Instead of just looking at it quickly, you notice its small details without judging or rushing.
EXAMPLES OF MINDFULNESS PRACTICE? 4. Mindful Movement means moving your body while paying close attention to your breathing, posture, and every movement you make.
How to Do Mindful Movement 1.Choose a simple activity such as: 1.Walking 2.Stretching 3.Light exercise 2.Breathe slowly and naturally. 3.Focus on how your body feels as you move: 1.How your feet touch the ground. 2.How your muscles stretch and relax. 3.How your arms and legs move. 4.If your mind starts to wander, gently bring your attention back to your breathing and movements. 5.Continue moving slowly and with awareness.
EXAMPLES OF MINDFULNESS PRACTICE? 5. Visualization is a mindfulness technique where you use your imagination to create a peaceful mental picture, such as a beach, forest, mountains, or any place that makes you feel calm and safe. By imagining this relaxing scene, your mind and body can feel more peaceful.
EXAMPLES OF MINDFULNESS PRACTICE? 6. Contemplative prayer is a form of mindfulness practice that combines focused attention with spiritual reflection or prayer. Instead of only calming the mind, it helps a person deepen their relationship with God or strengthen their spiritual life according to their faith or tradition.
ENHANCING PHYSIOLOGICAL DEVELOPMENT AND WELL-BEING • Strength Training: Exercises that improve muscle strength (e.g., lifting weights, resistance bands). • 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). • Balance: Activities that improve stability and coordination (e.g., balance exercises, tai chi).
IMPORTANCE OF A FITNESS COACH IN STRENGTH TRAINING A fitness coach plays a vital role in guiding individuals through their strength training journey. Their responsibilities include: • Ensuring proper form and technique to prevent injuries • Designing structured workouts that match individual fitness levels • Providing motivation and accountability • Educating on muscle function and recovery strategies
Basic Level: Suitable for beginners focusing on foundational movements, light resistance, and learning proper form. • Exercises: Bodyweight squats, push-ups, dumbbell curls STRENGTH TRAINING PROGRESSES
Medium Level: Intermediate level incorporating moderate resistance, increased reps, and more complex movement patterns. • Exercises: Barbell squats, deadlifts, weighted lunges STRENGTH TRAINING PROGRESSES
Advanced Level: High-intensity workouts with heavier weights, explosive movements, and specialized techniques. • Exercises: Olympic lifts, weighted pull- ups, plyometric training STRENGTH TRAINING PROGRESSES
PROCESSING QUESTION: • How can mindfulness activities improve your workouts? • How do different types of exercise—such as strength training, cardio, stretching, and balance exercises—help your body and mind? • Why is it important to practice both mindfulness and regular exercise to live a healthy and happy life?
REMINDER!!!! Being mindful and exercising regularly work together to improve both your mind and body. Exercise keeps you physically healthy, while mindfulness helps you stay mentally and emotionally healthy. Together, they help you feel better, perform better, and enjoy life more.
Group Routine Creation Group Routine Creation
Instructions: 1. Divide the class into 5-6 groups. 2. Each group will be tasked with creating a 3–5-minute routine. 3. The routine must include one fitness activity (e.g., balance, stretching, cardio, or strength). 4. The routine must include one mindfulness practice (e.g., breathing, body scan, visualization, or mindful reflection). 5. The group should explain how mindfulness enhances the fitness activity. 6. Encourage creativity — they can add music, use simple props (like chairs or mats), or design partner exercises.
Criteria Excellent (5 pts) Good (4 pts) Satisfactory (3 pts) Needs Improvement (2 pts) Minimal (1 pt) Creativity Routine is highly original, engaging, and combines fitness + mindfulness in a unique way. Routine shows creativity and some originality. Routine is somewhat creative but relies on common ideas. Routine is basic, with little originality. Routine is incomplete or lacks creativity. Collaboration All members actively contribute; roles are clear and balanced. Most members contribute; roles are fairly balanced. Some members contribute; roles uneven. Few members contribute; teamwork weak. Very little collaboration; routine mostly done by one person. Clarity of Presentation Routine is clear, well- explained, easy to follow, and confidently presented. Routine is mostly clear; minor gaps in explanation or confidence. Routine is somewhat clear but needs more explanation. Routine is unclear or confusing. Routine is very unclear or not presented properly. Integration of Mindfulness Mindfulness practice is clearly included and strongly enhances the fitness activity. Mindfulness is included and connected to fitness. Mindfulness is included but weakly connected. Mindfulness is present but not meaningful. Mindfulness is missing or irrelevant.
THANK YOU FOR LISTENING! Life and Career Skills - TERM 1 MARINIE M. DAQUIOAG Teacher I