PHYSICAL EDUCATION MODULE 2 FOURTH QUARTER

ZUMBA DANCE

1. Active Recreation ( Fitness ) Grade 9 – Physical Education

2. Healthy Lifestyle Guidelines Perform around 20-30 minutes of moderately intense physical activity on most days of the week. It can an accumulation of minutes for each day 2. Eat a healthy breakfast everyday 3. Manage stress effectively 4. Get 7 to 8 hours of sleep per night 5. Perform simple flexibility exercises involving all joints of the body 6. Eat a healthy diet that is rich in whole-wheat Grains, fruits and vegetables and is low in saturated and trans fat

3. 7. Do not use tobacco in any form and avoid second hand smoke 8. Maintain your recommended body weight Through adequate nutrition and exercise 9. Have at least one close friend or relative in w hom you can confide in and to whom you can express your feelings openly 10. Be aware of your surroundings and take personal safety measures at all times.

4. These are illness that involve crucial disturbances in eating behaviors thought to stem from some environmental pressures. These disorders are characterized by intense fear of becoming fat, which does not disappear even when the person is losing weight in extreme amounts.

5. 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 Anorexia Nervosa

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

7. An eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short time Binge-eating Disorder

8. The consumption of large quantities of food to suppress negative emotions Emotional Eating

9. THE GOOD DOSE OF EXERCISE You shouldn’t increase the dose or amount of physical activity or exercise to see changes in your fitness level. This is OVERLOAD PRINCIPLE , which is guided by the FITT Principle that is composed of the following

10. It refers to how often you involve yourself in regular physical activity or exercise. Frequency

11. It refers to how hard you should exercise or the level of difficulty of your physical activity. Intensity

12. It refers to how long you should engage in a specific physical activity Time

13. It refers to the kind of exercise or physical activity you should engage in. Type

14. CONCEPT DEFINITION LEISURE AS TIME Leisure is time free from obligations, work (paid and unpaid) , 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 such as housecleaning or sleeping PLAY Play is an imaginative, intrinsically-motivated, non serious, freely chosen, and actively engaging activity RECREATION It is an activity that people engage in during their free time, that people enjoy, and that people recognizes as having socially redeeming values and generates a general sense of well-being.

15. Fitness Walking Walking is generally considered as a moderate physical activity, but it is effective in promoting metabolic fitness and overall health. T o 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:

16. Helps with weight management Accessible to everyone Doesn’t require special equipment One of the easiest ways to get more active Reduces symptoms of depression and anxiety A low impact exercise Lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) Raises high-density lipoprotein (HDL) cholesterol ( the “good” cholesterol ) Lowers blood pressure Reduces the risk of some cancers

17. 11. Helps reduce risk an/or aids with the management of type 2 diabetes 12. Help maintains strong bones 13. Reduces the risk of heart disease 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

18. Exercise Safety Guidelines Select exercises that will involve all major muscle groups: chest, shoulders, back, legs, arms, hip and trunk Select exercises that will strengthen the core. Use controlled movements and start with the light-to moderate resistance Never lift weights alone. Always have someone work out with you in case you need a spotter or help with an injury . Warp-up properly before performing to light-to moderate intensity aerobic activity (5 to 7 minutes) and some gentle stretches for a few minutes

19. 5. Maintain proper body balance that involves good posture, a stable body position and correct posture in sitting, lying and other exercise positions 6. Breath naturally. Inhale during the eccentric phase (bringing the weight down) and exhale during the concentric phase (lifting or pushing the weight up.) 7. At the end of each strength-training workout, stretch out for a few minutes to help your muscles return to their normal resting length and to minimize muscle soreness and risk of injury