Understanding Lifestyle and Weight Management (Physical Activity and Eating Habits Part 2)

1. Understanding Lifestyle and Weight
Management (Physical Activity and Eating Habits Part
2)
Yoga & Strength Training (Weight
Training
Q U A R T E R
2

2. YOGA
Yoga & Strength Training (Weight
Training

3. What is asana in yoga?
•It is a body 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.

4. Positions of Asana
1. Standing Poses: Promote emotional stability and
strength.
2. Inverted Poses: Help intensify energy, calmness,
and sense of well-being.
3. Forward Bend: Promotes calmness and have a
cooling effect.
4. Backbend: Serves as anti-depressive and helps in
elevating the mood.

5. What is flexibility?
• Ability of the joints, muscles and surrounding
tendons to move freely and comfortably as intended
for a full range of motion.

6. What are the different stretches that can nurture
flexibility aside from yoga?
Static This type of stretching involves the movement of a joint in a full
range of motion (ROM) in a slowly and steady position.
Dynamic It is mostly appropriate in sport, moving quickly or slowly in a
full range of motion (ROM)
Ballistic Quick and brief bouncing and rebounding of joints in a Rom
and it s common to sport’s mimic movement.
PNF – Proprioceptive
Neuromuscular Facilitation
This type of stretching allows the body’s reflexes to relax a
muscle before stretching so it can be stretched farther.
(Adapted from: (2005) Physical Education for Lifelong Fitness. The Best Teacher’s Guide American Alliance for
Health, Physical Education, Recreation and Dance. Human Kinetics, 112)

7. What are the different variations that can be made
from the basics of vinyasa yoga poses?
Warrior II Triangle

8. What are the different variations that can be made
from the basics of vinyasa yoga poses?
Half Moon Standing Forward Bend

9. What are the different variations that can be made
from the basics of vinyasa yoga poses?
Downward-facing Dog Downward-facing Dog Split

10. What are the different variations that can be made
from the basics of vinyasa yoga poses?
Forward Lunge Crescent Lunge

11. Reflective Questions (Recitation 2.1)
1. How well did you perform the different yoga poses? Did you feel the
strengthening of your muscles?
2. Will you recommend yoga to your family and friends as a good form
of flow dynamic and static exercise? Why?
3. What benefits can you gain as you engage yourself in doing basic
yoga movements?

12. Strength Training (Weight Training)

13. How is weight training connected to strength
training?
•Weight Training is a kind of strength training which helps
develop the needed strength and the size of the skeletal
muscles.
• Dumbbells
• Weight bars
• Weight machines
• Free weights

14. What are the different muscle groups of the body
that are good to develop?

15. What are the exercises to be performed to develop a
specific group of muscles?
1. Pectorals (Chest) Bench Press
Pec-Fly
Vertical Chest Press
Cable Crossover
Bar Dip
2. Biceps (Elbow Flexors) Arm Curl
Seated Row
Wide Grip Pull Down
Pull-up
3. Quadriceps (Thigh) Squat
Leg Extension
Leg Press
Incline Leg Press
Hack Squat

16. What are the exercises to be performed to develop a
specific group of muscles?
4. Deltoid (Shoulder) Shoulder Press
Bench Press
Vertical Chest Press
Upright Row
Bar Dip
5. Triceps ( Back of Arm) Tricep Press Down
Bench Press
Vertical Chest Press
Shoulder Press
Bar Dip
6. Abdominals (Stomach)
Bent Knee Sit-up
Abdominal Curl
Knee Raise

17. What are the exercises to be performed to develop a
specific group of muscles?
7. Gluteals (Buttocks)
Squat
Leg Press
Hack Squat
Leg Curl
8. Gastrocnemius
(Calves) Seated and Standing
Toe Raise
Leg Press
Squat
Leg Curl

18. What are the exercises to be performed to develop a
specific group of muscles?
9. Trapezius
(Upper Back)
Upright Row
Seated Row
Shoulder Press
10. Hamstrings
(Back of Thigh)
Leg Curls
Squat
Leg Press
Hack Squat

19. What are the different terminologies that need to be
considered in weight training?
1. Repetition (rep) – it means one complete movement of exercise.
2. Set – it involves a number of exercises or a group of repetitions
without stopping.
3. Rest – it is the amount of time given between sets and/or workouts
days.
4. Exhaustion or fatigue – this is the point from which you cannot perform
another repetition in a correct from of exercise.
Example of workout program:
“3 x 10”, 30 sec. rest

20. What are the other safety guidelines in weight
training?
Dos Don’ts
1. Before lifting, do warm-up and
stretching then begin with a weight
you can handle, then work up to
your starting weight.
2. The standard speed is between 2
and 4 seconds on the lift and 3 and
4 seconds on the lowering phase.
3. Perform one set of 8 to 12
repetitions to the point of muscle
fatigue or lower the set and
repetition according to your
capability.
1. don’t twist your body.
2. Do not put pressure or weight in
your back when lifting an object.
Use your legs when you lift objects
especially if it is heavy.
3. Don’t talk to anyone who is also
performing a workout.
4. For your safety, don’t attempt to
use equipment if you are not
familiar with it.
5. Don’t “cheat” as you weight train.

21. What are the other safety guidelines in weight
training?
Dos Don’ts
4. 4. Observe proper lifting
techniques and keep your
flexibility by lifting through the full
range of motion of your body.
5. Observe normal breathing pattern:
exhale when you lift; inhale as you
lower the weight.
6. Let your muscles rest at least 24-
48 hours before exercising again,
like if you work your biceps today,
let them rest tomorrow.

22. What is a sample meal plan suited for a weight-
training program?
Your strength training meal plan must include protein, carbohydrates,
and fats.

23. How does a weight-training workout program look
like?
Training Days Muscle Exercise Sets Repetition
Day 1 Chest- Pectorals
Pec-Fly
Bench Press
3
3
10
10
Elbow Flexors-Biceps
Arm Curl
Pull-ups
3
3
10
10
Back of Arm
Shoulder Press
Tricep Extension
3
3
10
10
Stomach-Abs
Core Exercises
Front and Slide Plank
Abdominal Crunches
with twisting
3
3
10
10
Back of Thigh- Hamstring
Leg Curl
Leg Press
3
3
10
10

24. How can media information help in the issues of
physical activity and fitness?

25. Reflective Questions (Recitation 2.2)
1. Are these exercises beneficial in improving your muscular strength?
What other exercises or activities can you suggest in order to
maintain your level of fitness?
2. Will you continue engaging in strength or weight training programs
even when you grow old. Why?

26. Activity 2.3 (Strength Training Without Weights) or
(Yoga)
For Boys For Girls
I. Objective: To assess your muscular
strength and observe the importance of
proper execution of exercises for safety.
II. Materials: Exercise mats
III. Procedures:
1. Perform stretching and warm-up
exercises before performing the series of
strength training exercises.
2. Observe the safe and proper execution
of exercises to avoid injury.
3. Cool down after performing the
exercises.
I. Objective: To perform the different basic
yoga poses properly to avoid muscle
injuries.
II. Materials: Exercise mats and Yoga Music
III. Procedures: Perform the following warm-up
and stretching exercises before performing
the yoga poses
a. Neck stretches
b. Upper back and side stretches
c. Lower back stretch
d. Inner thigh stretch
e. Hamstring stretch
f. Groin stretch
g. Calf stretch

27. Activity 2.3 (Strength Training Without Weights) or
(Yoga)
For Boys For Girls
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
6. Glute Lift
1. Downward Facing Dog Position
2. Mountain Pose
3. Warrior Pose I
4. Warrior Pose II
5. Extended Side Angle
6. Triangle Pose
7. Cat-Cow Stretch
8. Staff Pose

28. Thank you!!!!!