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- 2. FITNESS • Fitness isa universal concern. • Fitness is not only for athletes, sportsmen, PE teachers and fitness instructors but also concern for students, parents, and other members of the community. • If we become strong ad productive members of our community, we must address the very basic requirement of such goal, the sustaining base of any endeavor we undertake, fitness.
- 3. Fitness Survey Are youinto? YES NO Walking /Jogging Biking Hip-hop dancing Playing badminton Playing volleyball/basketball Swimming Strength training Aerobics exercise Ballroom dancing Hiking Yoga exercises Zumba exercise Malling Hiking
- 4. Reflective Questions: • Howdo you feel about the different activities you are engaged in? • What influence your choice of physical activity? • What challenges do you encounter in performing the activities? • How do these activities affect you and your lifestyle? • How do you benefit from engaging in these activities?
- 5. START BEING FIT– STRETCH IT OUT The Warming Effect An effective warm-up exercise should: Increase blood flow to the muscles Increase muscle elasticity Gently raise heart beat Increase mental alertness Increase core body temperature
- 6. WARM-UP EXERCISE • NeckStretch • Shoulder Rolls • Side Arm Stretch • Tricep Stretch • Hamstring Stretch • Quadricep Stretch • Outer Thigh Stretch • Inner thigh Stretch
- 7. WARM-UP EXERCISE • CalfStretch • Knee Bends/Squat
- 8. Healthy Lifestyle Guidelines 1.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 fats. 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 whom 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.
- 9. • An activelifestyle is increasingly linked to health benefits. The risks to health come from being completely sedentary or mistaking a busy lifestyle for an active one. • Being physically active can help you achieve a healthy weight and prevent excessive weight gain. However, physical activity is also important to all other aspects of your health. Benefits include sleeping better at night, decreasing your chances of becoming depressed, and helping you look good. When you are not physically active, you are more likely to have health problems, including heart disease, type 2 diabetes, and high blood pressure.
- 10. • The amountof physical activity needed to manage body weight depends on calorie intake and varies a lot from person to person. Some adults will need to do more physical activity than others to manage body weight.
- 11. • The questionyou can ask your self is: Am I happy with my weight? • Part of enjoying a higher quality of life is being happy with yourself. If you are not, you either need to do something about it or to learn to live with it. • There is no quick and easy way to take off excess body fat and keep it off for good. Weight management is accomplished by making a lifetime commitment to be physically active and have proper food selection. When taking part in a weight/fat reduction program, you also have to decrease your caloric intake, be physically active, and implement strategies to modify unhealthy eating behaviors.
- 12. Weight Loss Strategies •Make a commitment to change. You must accept that you have a problem and decide that you really want to change. • Incorporate exercise into the program. Choosing enjoyable activities, places, time, equipment, and friends to work out with will help you get motivated. • Avoid automatic eating. Many people associate certain daily activities with eating, for example cooking, watching television, or reading. Most foods consumed in these situations lack nutritional value or are high in sugar and fat. • Stay busy. People tend to eat more when they sit around and do nothing. • Try “junior size” instead of “super size”. People who are served larger portions eat more, whether they are hungry or not. Use smaller plates, bowls, cups, and glasses.
- 13. Weight Loss Strategies •Eat slowly and at the table only. Eating at the table encourages people to take time out to eat and deters snacking between meals. After eating do not sit around the table but rather, clean up and put away the food to avoid snacking. • Cut unnecessary items from your diet. Substituting water for a daily can of soda would cut calories from your diet. • Do not serve more food than you should eat. Measure food in portions and keep serving dishes away from the table. • Think positive. Avoid negative thoughts about how difficult changing past behaviors might be. Instead think of the benefits you will reap, such as feeling, looking, and functioning better, plus enjoying better health and improving the quality of life.
- 14. • Do youconsider yourself overweight? If so, how long have you had a weight problem? What attempts have you made to lose weight, and what has worked best for you? • The risk of being obese and overweight will bring a lot of health problems to many individuals. Read the health consequences accompanied by being obese. Manage your weight properly while you are still young and influence the people around you by setting good examples on how you can be fit and healthy always.
- 15. Health Consequences ofExcessive Body Weight Being overweight or obese increases the risk for: • high blood pressure • type 2 diabetes • congestive heart failure • obstructive sleep apnea and respiratory problems • poor female reproductive health (menstrual irregularities) • psychological disorders (depression, eating disorders, distorted body image, discrimination, and low self-esteem) • shortened life expectancy • decreased quality of life • gallbladder diseases • stroke • gout
- 16. EATING DISORDERS • Eatingdisorders are illnesses that involve crucial disturbances in eating behaviors thought to stem from some environmental pressures. These disorders are characterized by an intense fear of becoming fat, which does not disappear even when the person is losing weight in extreme amounts.
- 17. EATING DISORDERS • ANOREXIANERVOSA – 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 • BULIMIA NERVOSA – an eating disorder characterized by a pattern of binge eating and purging in an attempt to lose weight and/or maintain low body weight • BINGE-EATING DISORDER – an eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short time • EMOTIONAL EATING – the consumption of large quantities of food to suppress negative emotions
- 18. • What doyou think is the key to weight management? • The combination of diet and exercise leads to greater weight loss. Exercise increases the rate of weight loss and is vital in maintaining the ideal weight. Not only will exercise maintain lean tissue, but those who exercise and remain physically active for 60 or more minutes per day are able to keep their weight off.
- 19. Definitions of Leisure,Play, and Recreation Concept Definition Leisure as time Leisure is time free from obligations, work, (paid and unpaid), and 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 tasks such as housecleaning or sleeping. Play Play is an imaginative, intrinsically motivated, non-serious, freely chosen, and actively engaging activity. Recreation Recreation is an activity that people engage in during their free time, that people enjoy, and that people recognize as having socially redeeming values and generates a general sense of well-being.
- 20. Benefits of RecreationalActivities • enhances personal growth • helps to build self-esteem and confidence • reduces tension and anxiety • encourages spiritual renewal and personal growth • increases mental relaxation • generates a general sense of well being • teaches positive conflict resolution skills • provides alternatives to self-destructive behaviors
- 21. Having fun isnot the ONLY reason to engage in recreational activities! Understanding the recreation benefits is an essential component in building your character and personality.
- 22. THE GOOD DOSEOF EXERCISE You should increase the dose or amount of physical activity or exercise to see changes in your fitness level. This is the overload principle, which is guided by the FITT Principle that is composed of the following: a. Frequency refers to how often you involve yourself in regular physical activity or exercise. b. Intensity refers to how hard you should exercise or the level of difficulty of your physical activity. c. Time refers to how long you should engage in a specific physical activity. d. Type refers to the kind of exercise or physical activity you should engage in.
- 23.
- 24. FITNESS WALKING Walking isgenerally considered as a moderate physical activity, but it is effective in promoting metabolic fitness and overall health. To achieve cardiovascular fitness, walking must be done intensely enough to elevate the heart rate to target zone levels.
- 25. 20 Benefits ofWalking 1. helps with weight management 2. accessible to everyone 3. doesn’t require special equipment 4. one of the easiest ways to get more active 5. reduces symptoms of depression and anxiety 6. a low impact exercise 7. lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) 8. raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol) 9. lowers blood pressure 10. reduces the risk of some cancers
- 26. 20 Benefits ofWalking 11. helps reduce risk and/or aids with the management of type 2 diabetes 12. helps maintains strong bones 13. reduces the risk of heart attack 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
- 27. • How doeswalking compare to running? Walking can provide you the same benefits as a running program. General health benefits are acquired from walking. For cardiovascular benefits, the key is walking fast enough to get your heart rate up. • What should I look for in walking shoes? – low heels – flexible sole – lightweight and breathable fabric – great fit
- 28. • How canI prevent shin pain? Painful or aching shins are very common for new walkers. It can also be a problem when increasing speed or distance. • To avoid aching shins: – increase speed and distance gradually – wear good, flexible, walking shoes with a low heel – perform ankle circles and toe points before and after your walks – stretch your calves and shins well after your walk. • How many calories are burned when walking one mile? An average 100 calories per mile. It varies depending on the individual, speed, terrain, etc.
- 29. • What shouldI eat before doing a walking activity? Eat something high in carbohydrates, whole grain cereal, whole wheat bread, and banana. Do not eat anything heavy, fatty, or that might upset your stomach (this will be different for each individual). Whatever you eat should be something you have previously tried so you know how you react to it. Be sure to drink water during and after the walk.
- 30. Tips to Enjoyyour Walking Routine • Pass the talk test. If you can’t talk while walking, you are exercising too hard. Slow down. • Walk before you run. Starting a running program might be painful, and pain is no fun. Become a walker first. Condition your body with a low-impact activity and later on you will be better prepared for higher-impact exercises such as running. • Wear bright clothing. Strive to be seen, not part of an accident scene. • Warm-up before you walk and cool-down after. • Change your route. Explore other walking trails or route in your vicinity.
- 31. Tips to Enjoyyour Walking Routine • Listen while you walk. Listen to your favorite music while walking to be motivated to finish. You can use an electronic device to play music. • Walk with a friend. Invite a friend or a family member to join your fitness walking. • Meditation or prayer. Use your walking time to meditate or pray. • Join a walking club. Plan attending a big walking event like “Walk for a Cause” to add some excitement and variety to your walking. • Crosstrain. Alternate walking days with biking, swimming, playing badminton or other exercise to maintain a healthy heart.
- 32. Exercise Safety Guidelines 1.Select exercises that will involve all major muscle groups: chest, shoulders, back, legs, arms, hip, and trunk. 2. Select exercises that will strengthen the core. Use controlled movements and start with the light-to moderate resistance. 3. Never lift weights alone. Always have someone work out with you in case you need a spotter or help with an injury. 4. Warm-up properly before performing a light-to moderate intensity aerobic activity (5 to 7 minutes) and some gentle stretches for a few minutes.
- 33. Exercise Safety Guidelines 5.Maintain proper body balance that involves good posture, a stable body position and correct posture in sitting, lying and other exercise positions. 6. Breathe 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.
- 34. Myths and Fallaciesabout Weight and Strength Training Myth 1: Females who lift weights will develop big, bulky, muscles like those of males. Myth 2: Muscle can turn to fat if a person stops lifting weights. Myth 3: Strength training reduces flexibility. Myth 4: Strength and weight training will make you slower and less coordinated. Myth 5: Elderly people should avoid strength training. Myth 6: Weight training is a good way to improve cardiovascular fitness.
- 35. Myths and Fallaciesabout Weight and Strength Training Myth 7: Strength training is harmful to the growth and development of adolescents. Myth 8: Female muscles will not develop strength. Myth 9: Strength training has few benefits for women and will only detract from their personal appearance. Myth 10: Strength training slows down the aging process of men more than women.
- 37. The Many Benefitsof Yoga Exercise It increases respiratory efficiency. 2. It improves posture and balance. 3. It increases one’s endurance and energy. 4. It improves one’s memory, concentration, mood and self-actualization. 5. It decreases anxiety and depression. 6. It is relaxing. It has slow dynamic and static movements.
- 38. The Many Benefitsof Yoga Exercise 7. It has a low risk of injuring the muscles and the ligaments. 8. It increases one’s flexibility and is good for muscle toning. 9. It is the best way to build core strength. 10. It tests mental endurance and physical stamina. 11. It is a good form of meditation.