LESSON 2 (P.E) (Understanding Lifestyle and Weight Management

MAPEH 10

1. Lifestyle and weight management (part 2) LESSON 2

2. How much physical activity is needed to promote and maintain good fitness and health status? Physical activity and healthful eating habits have significance in weight management. To promote and maintain good fitness and health status for adults aged 18 and above, they should maintain an active physical lifestyle. Children aged 6-17 years old should be encouraged to do at least 60 minutes of everyday physical activities which include either moderate –intensity aerobic activity or vigorous –intensity activity. Vigorous Moderate Low

3. HOW CAN YOU DEVELOP HEALTHFUL EATING HABITS WITHOUT DEPRIVING YOURSELF? Eating slowly Eating a lot of fruits and vegetables Making use of smaller plates Drinking at least 8 glasses of non-caloric beverages Putting snacks from large packaging

4. What other fitness activities can help you improve more of your physical fitness and health status? What is Asana yoga? It is 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.

5. What is flexibility? 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.

6. Classification of stretches that nurture flexibility? 1. STATIC –involves the movement of joint in a full range of motion in a slow and steady position. 2. DYNAMIC – mostly appropriate in sports. 3. BALLISTIC – quick and brief bouncing and rebounding of joints. 4. PNF( Proprioceptive Neuromuscular Facilitation) – allows the body’s reflexes

7. What are the different variations that can be made from the basics of Vinyasa? VINYASA BASIC YOGA POSE VARIATIONS AND DYNAMIC POSE

8. WHATARE THE DIFFERENT WALKING STYLES? 1. POWER WALKING this means adding more power and increasing speed in your walk.

9. 2. HALF-MARATHON WALKING executing power walking to the extent that longer time is needed for more endurance

10. 3. RACE WALKING it is competitive form of walking and does not require greater speed.

11. 4. TREADMILL WALKING an alternative way of walking exercise if the weather condition is not good.

12. 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 warn up or stretching and end the activity with a cool down like static stretching and slowly walking for 5-10 minutes .

13. 2. STRETCH It helps to improve flexibility and reduces muscle injury and soreness

14. 3. BEGIN SLOWLY When starting a new workout program , do not try to push yourself too hard; begin with a light training , and then gradually start to build the intensity , duration, and frequency of your workout program.

15. 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.

16. 5. LISTEN TO YOUR BODY 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.

17. 6. FUEL YOUR BODY Do not forget to fuel your body with plenty of water before, during, and after workout.

18. 7. REST-MASSAGE-SLEEP Provide two days for rest because giving enough rest days helps your body to recover between workouts which can be a great aid to prevent injuries.

19. What is the meaning of RICE as one way to prevent further injury? R est the injury , immobilize Appy I ce to the injury Appy a C ompression E levate the injury

20. Procedures to minimize risk injuries in walking WARM-UP AND COOL DOWN STRETCH BEGIN SLOWLY VARY YOUR WORKOUT LISTEN TO YOUR BODY FUEL YOUR BODY/ REST- MASSAGE- SLEEP