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Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
Guidelines to Weight Management
Recognize your eating pattern by
maintaining a food diary to record
your daily food intake...
What is Asana in yoga?
 It is a body position that literally means
“posture” which is “seat”, usually related
to the prac...
Advantages of engaging in yoga
Some of the positions of Asana have
various effects not only through the body
but also in m...
What is flexibility and what are the different stretches that
can nurture flexibility aside from yoga?
Flexibility
- Is de...
Classification of stretches that nurture flexibility
Static stretching
- This type of stretching involves the
movement of ...
Dynamic stretching
- It is mostly appropriate in sport,
moving quickly or slowly in a full
range of motion (ROM).
- This i...
Ballistic stretching
- Quick and brief bouncing and
rebounding of joints in ROM and it is
common to sport’s mimic movement...
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
What are the different variations that can be made from the
basics of Vinyasa yoga poses?
Warrior II
- From lunge, L toes ...
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
Triangle
- From the pose Warrior II, L leg extended
forward, change the hips towards R leg,
bend on the side with L leg, a...
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
Half moon
- Coming from a triangle pose, transfer the
weight to your L leg, raise and straighten
R leg at the back, L arm ...
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
Standing forward bend
- From half mood pose, place the R leg and
R hand to the floor, slightly bend forward
facing the flo...
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
Downward facing dog
- Press your heels and both arms extended,
palms touching the floor, feet flat on the
floor, hips lift...
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
Forward lunge
- L leg in forward lunge, maintain the
alignment of the knee with ankle,
straighten your R foot at the back
...
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
Crescent lunge
- Same position with the forward lunge, arm
will only change the position by raising
the arms extended upwa...
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
What are the different walking styles?
1. Power walking – this means adding more
power and increasing speed in your walk. ...
What are the different procedures to minimize the risk of
injuries in walking?
1. Warm-up and cool down – before indulging...
5. Listen to your body – “ no pain, no gain” , if you
are experiencing any pain or discomfort in your
body which you canno...
What is the meaning of RICE as one way
to prevent further injury?
R: rest the injury, immobilize.
I: apply ice to the inju...
What is a sample technological tool that supports fitness
walking?
There is a new gadget called activity
tracker that is u...
Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Training
Individual &
Dual Sport
- Table Tennis
Team ...
What are the benefits of running?
Other advantages of engaging in running:
Though running, there is a greater chance
that ...
What are the other safety guidelines in running?Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Strength
Train...
What are the common problems in running techniques?
Heel striking
-it is mostly the problem encountered by
runners where s...
Leaning backward
- leaning backward and too far
forward produces a greater impact
and overly long strides that land
heavil...
Lateral arms
- your arms should not swing across
you body, if you continue doing this,
there is a tendency that you would
...
Pendulum legs
- lifting your feet far from the floor
which may result in giving more
stress on the hamstring.
TECHNIQEU
Tr...
What is the proper nutrition that affects
one’s running performance?
Fitness Activities
a. Yoga
b. Fitness Walking
c. Runn...
How is weight training connected to strength training?
-Weight training is a king or strength
training which helps develop...
What are the exercises to be performed to develop a specific group
muscles?
1. Pectorals (chest)
 Pec-fly
 Vertical ches...
4. Deltoid (shoulder)
Shoulder press
Vertical chest press
Upright row
Bar dip
5.Triceps (back of arm)
Tricep press do...
What are the different terminologies that need to be considered in
weight training?
a. Repetition(rep) - means one complet...
What are the other safety guidelines in weight training?Fitness Activities
a. Yoga
b. Fitness Walking
c. Running
d. Streng...
4. Observe proper lifting
techniques and keep your
flexibility by lifting
through the full range of
motion of your body.
5...
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Mapeh

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Mapeh

  1. 1. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball How can you develop healthful eating habits without depriving yourself? 1. Eating slowly will help you have a feeling of satisfaction when you have already had the right amount of food. It will also allow you to feel full afterward, helping you eat less. 2. Eating a lot of fruits and vegetables and with a broth-based soup as a starter will help you feel fuller. 3. Making use of smaller plates helps to moderate the proportion of your foods, without the food actually appearing less in portion. 4. Drinking at least 8 glasses of non-caloric beverages per day will help you feel full, making it more feasible for you to eat less. 5. Putting snacks from larger packaging to smaller ones will help you avoid overeating.
  2. 2. Guidelines to Weight Management Recognize your eating pattern by maintaining a food diary to record your daily food intake and what you felt while and after eating. Through this you may be able to reconsider what food you should cut down and how much to cut down. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  3. 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.  It is more than just stretching because it is about purifying and strengthening the body, and having control and focus of the mind. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  4. 4. Advantages of engaging in yoga Some of the positions of Asana have various effects not only through the body but also in mind and emotion.  Standing Poses: Promote emotional stability  Inverted Poses: Help intensify energy, calmness, and senses of well-being.  Forward Bend: Promotes calmness and has a cooling effect.  Back Bend: Serves as anti-depressant and helps in elevating the mood. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  5. 5. What is flexibility and what are the different stretches that can nurture flexibility aside from yoga? 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. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  6. 6. Classification of stretches that nurture flexibility Static stretching - This type of stretching involves the movement of a joint in a full range of motions (ROM) in a slow and steady position. - A slow stretch prompt less reaction from stretch receptors held for 15-30 seconds. - It is considered as the safest form of stretching. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  7. 7. Dynamic stretching - It is mostly appropriate in sport, moving quickly or slowly in a full range of motion (ROM). - This involves movement of joints through the range of motion used in specific physical activities like sports, in exaggerated but controlled movements like lunge walk with slow steps and with exaggerated wide strides. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  8. 8. Ballistic stretching - Quick and brief bouncing and rebounding of joints in ROM and it is common to sport’s mimic movement. - The muscles are stretched suddenly in a forceful bouncing movement like touching toes repeatedly in rapid succession; note that this may cause injuries during any immediate physical activities. - A careful execution in needed. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  9. 9. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  10. 10. What are the different variations that can be made from the basics of Vinyasa yoga poses? Warrior II - From lunge, L toes forward and R foot facing out, L are extended, R arm at the back parallel to the floor, palms facing down. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  11. 11. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  12. 12. Triangle - From the pose Warrior II, L leg extended forward, change the hips towards R leg, bend on the side with L leg, and hold your L hand on your shin; lastly, stretch R arm high, eyes looking up. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  13. 13. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  14. 14. Half moon - Coming from a triangle pose, transfer the weight to your L leg, raise and straighten R leg at the back, L arm straighten downward touching the floor, R arm raised upward, head facing up. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  15. 15. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  16. 16. Standing forward bend - From half mood pose, place the R leg and R hand to the floor, slightly bend forward facing the floor pressing the heels and touching hands on the floor. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  17. 17. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  18. 18. Downward facing dog - Press your heels and both arms extended, palms touching the floor, feet flat on the floor, hips lifted toward the ceiling, with arms and legs extended. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  19. 19. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  20. 20. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  21. 21. Forward lunge - L leg in forward lunge, maintain the alignment of the knee with ankle, straighten your R foot at the back palms facing don near the L leg in front. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  22. 22. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  23. 23. Crescent lunge - Same position with the forward lunge, arm will only change the position by raising the arms extended upward, palms facing each other. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  24. 24. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  25. 25. What are the different walking styles? 1. Power walking – this means adding more power and increasing speed in your walk. It is one of the most effective cardiovascular exercises of those who are recommended a low impact exercise. 2. Half-marathon walking – executing power walking to the extent that longer time is needed for more endurance. 3. Race walking – It is a competitive form of walking and does not require greater speed. 4. Treadmill walking – an alternative way of walking exercise if the weather condition is not good. You can continue the walking exercise program indoor with the use of a treadmill. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  26. 26. 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 warm-up or stretching and end the activity with a cool down like static stretching and slowly walking for 5-10 minutes. 2. Stretch – it helps to improve flexibility and reduce muscle injuries and soreness. 3. Begin slowly – when starting a new workout program, do not try to push yourself to hard; begin with a light training, and the gradually start to build the intensity, duration, and frequency of your work out. 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. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  27. 27. 5. Listen to your body – “ no pain, no gain” , 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. 6. Fuel your body –do not forget to fuel your body with plenty of water before, during, and after your workout. 7. Rest-massage- sleep – provide two days for rest because giving enough rest days helps your body to recover between work out which can be a great aid to prevent injuries. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  28. 28. What is the meaning of RICE as one way to prevent further injury? R: rest the injury, immobilize. I: apply ice to the injury because applying ice can help lessen swelling, bleeding, and inflammation. C: apply a compression bandage to minimize swelling. E: elevate the injury to reduce swelling. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  29. 29. What is a sample technological tool that supports fitness walking? There is a new gadget called activity tracker that is usually worn on either the trunk or limbs and is used in tracking your fitness and health and can monitor and deliver real-time responses to help you be more active. It can help you monitor the calories you burned, your physical activity, and your sleep which can’t be processed by an ordinary pedometer. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  30. 30. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  31. 31. What are the benefits of running? Other advantages of engaging in running: Though running, there is a greater chance that you will be free from developing some lifestyle diseases like obesity, heart diseases, and diabetes because running will help you attain lower cholesterol level and improve your metabolism that results in healthy weight management. It is also beneficial to women who are getting old and who have a problem in osteoporosis because the muscles develop through running, stimulating bones and as muscles become stronger and bigger, the bones become stronger and denser. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  32. 32. What are the other safety guidelines in running?Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball Dos Don’ts 1. Run early in the morning or later in the evening when you feel it is colder. 2. Look toward the traffic when running so you can prevent accidents. 3. During night running, wear reflective jackets, and warm or ankle bands so you can be visible, especially to motorist. 4. Run with a companion; if running alone, bring an identification card; tell someone about your running route and the expected time that you will be going back. 1. Running at noon and afternoons when the temperature is at its intense. 2. Listening through headsets while running. 3. Wearing dark colored gears at night. 4. Running alone in isolated areas.
  33. 33. What are the common problems in running techniques? Heel striking -it is mostly the problem encountered by runners where some factors like body weight, incorrect body form, the kind of shoe, over running, and stride length contribute to the problem. TECHNIQUE Try not to bounce too high or land to hard from you strides. Bounciness, on your foot-strike as you land. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  34. 34. Leaning backward - leaning backward and too far forward produces a greater impact and overly long strides that land heavily on the heels may result in giving too much stress on the knees and strain on your lower back of your body. TECHNIQUE Try running where the body leans slightly forward because it will help you maintain your balance in your posture. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  35. 35. Lateral arms - your arms should not swing across you body, if you continue doing this, there is a tendency that you would intensify the twisting and rotation of your body from shoulders. Resulting to some difficulties into your joints. TECHNIQUE the movement of the arm in running should be forward and backward ; try running with your arms swinging in and out, bringing in and up to your sternum and swinging downward, bringing your hands on your side and down to your waist band. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  36. 36. Pendulum legs - lifting your feet far from the floor which may result in giving more stress on the hamstring. TECHNIQEU Try hitting the ground with your foot lightly by landing on your mid-foot and immediately rolling your foot forward with the ball of your foot or toes and spring off the floor. Try to go running in soft, springy manner, and not too hard and noisy. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  37. 37. What is the proper nutrition that affects one’s running performance? Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball Before Try to eat light, high in carbohydrates but low in fat, protein, and fiber, food for at least two hours before a run. During For longer runs or race, you should eat food high in carbohydrates and a variety of food that are easy to digest during the run. After Eat a certain amount or carbs and protein within 30 minutes of your finished run to rebuild or to recondition your muscle glycogen which is the stored glucose in your body.
  38. 38. How is weight training connected to strength training? -Weight training is a king or strength training which helps develop the needed strength and the size of skeletal muscles with the use of some equipment like dumbbells, weight bars, weight machines, and free weights to target specific muscle group. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  39. 39. What are the exercises to be performed to develop a specific group muscles? 1. Pectorals (chest)  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 Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  40. 40. 4. Deltoid (shoulder) Shoulder press Vertical chest press Upright row Bar dip 5.Triceps (back of arm) Tricep press down Vertical chest press Shoulder press Bar dip Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  41. 41. What are the different terminologies that need to be considered in weight training? a. Repetition(rep) - means one complete movement of exercise (Example: A squat with dumbbells) b. Set - involves a number of exercises or a group of repetitions without stopping. Ten is the average number of set in an exercise. c. Rest - it is the amount of time given between sets and or workout days. d. Exhaustion or Fatigue - this is the point from which you cannot perform another repetition in a correct form of exercise. Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball
  42. 42. What are the other safety guidelines in weight training?Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball 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 sec. on the lift and 3 and 4 sec. 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. (Arch your back, or use your legs when lifting your arms). 2. Do not put pressure or weight in your back when lifting an object. Use your legs when you lift objects especially if they are heavy. 3. Don’t talk to anyone who is also performing a workout.
  43. 43. 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 for at least 24-48 hours before exercising again, like if you work your biceps today, let them rest tomorrow. 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 (use other muscles to help complete a lift). Fitness Activities a. Yoga b. Fitness Walking c. Running d. Strength Training Individual & Dual Sport - Table Tennis Team Sport - Handball

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