Lesson 1 (pg 218-225) - In US units: BMI = weight (lb) / height² (inches) *

703.
Physical fitness could be defined as the optimum
level of health where healthy individuals can perform
daily activities free from any form of fatigue. Can
improve not only your mental health but also mental WHR (Waist to Hip ratio) –it is the ratio of the
ability circumference of the waist to that of the hips. It
measures the fat percentage distributed to the torso.
HRF (health related fitness) – refers to the Lifestyle diseases
ability to perform daily physical tasks associated with Aside from being overweight or obese. These are the
the disease prevention and functional health. These other factors:
include: - Family History of premature heart disease – Smoking
- Cardiorespiratory endurance/aerobic capacity - is the - Alcohol use – Physical Inactivity – Unhealthy diet
ability of your heart and lungs to work efficiently to How to control?
deliver oxygen to working muscles during continuous
High blood pressure – Also known as
physical activity.
Hypertensions that increases the risk of heart disease,
- Muscular strength - Muscular strength is defined as
stroke, kidney disease and congestive heart failure. This
the maximum amount of force that a muscle can
can be controlled by having regular physical exercise,
produce in a single effort. It refers to the ability of a
losing excess weight, changing eating habits and less
muscle to exert force against resistance, which is
salt in food intake
essential for various physical activities and overall
health. High Blood Cholesterol – it can lead to plaque in
- Muscular endurance - Muscular endurance is the ability arteries which may also cause the risk of heart attack.
of a muscle or group of muscles to sustain repeated This can be controlled by engaging physical activities
contractions against resistance for an extended period. Diabetes – Too much glucose in your blood. This can
- Flexibility - refers to the ability of muscles, joints, and be controlled by reducing calorie intake and getting
tissues to move through an unrestricted, pain-free regular physical exercise
range of motion. How can you promote good nutrition and
- Body Composition - is the term used in the fitness and healthful eating habits for the weight
health community to refer to the percentage of fat, management of an individual?
water, bone, muscle, skin, and other lean tissues that There are different factors that greatly affect the weight
make up the body. of an individual like heredity, food preferences,
selection, amount of everyday physical activities, and
SRF (Skill related fitness) – is the ability of the eating habits. Establishing good eating habits should
human body to perform physical tasks efficiently for a start at home from the early stage of life, especially in
specific sport. These include: children. The parents should encourage their children to
- Speed - refers to the rate at which an individual can eat a balanced diet which includes the following:
move their body or perform a movement over a
distance. 1. Plain mildly flavored foods cooked in moderate
- Agility - is the ability to move and change the direction amount of fats or oils.
and position of the body quickly and effectively while 2. A glass of milk to meet the calcium, protein, and
under control vitamin B needed daily.
- Coordination - refers to the harmonious functioning of 3. A good daily breakfast composed of body-building,
different body parts to perform movements smoothly energy-giving, and body-regulating foods.
and efficiently 4. Foods fortified with vitamins like vitamin A or beta-
- Reaction time - refers to the time it takes for your body carotene, vitamin C, and minerals like iron and iodine.
to respond to a stimulus. 5 Nutritious school snacks and lunch.
- Balance - refers to the ability to stay upright or What nutritional guidelines can be observed as
maintain control of body movement part of healthful eating habits?
1. Eat a variety of food every day.
Fitness assessment – is a series of measurements 2. Maintain children's normal growth through proper
and tests that will help identify the status of one’s diet and monitor their growth regularly.
physical fitness. 3. Consume fish, lean meat, poultry, and dried beans.
4. Eat more vegetables, fruits, and root crops.
BMI (body mass index) – one of the most 5. Eat a variety of food cooked in edible or cooking oil.
demanding fitness assessments tests today because in 6. Consume milk, milk products, and other food rich in
most of all the fields in different professions they use calcium.
this as part of the physical examination to assess if the 7. Use iodized salt but avoid excessive intake of salty
person is healthy or unhealthy.BMI (body mass index) – food.
It is one of the tools in determining the body’s 8. Eat clean and safe food.
composition 9. Avoid drinking alcoholic beverages.

Formula:
- In metric units: BMI = weight (in kg) / height in m² (
in meters)
 the other knee backward.

Yoga
- A fitness activity that promotes body and mental well-
3. Lateral Jumps
being through a system if physical postures, breathing There are two basic ways to execute the lateral jumps:
techniques, and meditation. doing it either with the use of a bench executing side
jumping up on the bench then jumping off the other
Vinyasa Yoga style side. The other is to simply stand to the side of the
- Is a Sanskrit term that means “A connection of bench and jump up onto it with both feet together,
movement and breathing”. This style has some distinct then jumping alternately to the other side or just jump
yoga postures that produce body heat and increase the from side to side. (In place of a bench, you can make
body’s circulation and sweating through different use of a shoebox or a telephone directory on the floor
postures and breathing techniques as your guide.)
Pg 234 - 235 4. Burpees or Squat Thrust
Treadmill – is a walking or running equipment that Starting from a standing position, move in a squat thrust
serves as an exercise machine for indoor workouts. then kick your feet backward dropping into a push-up
position, returning to a squat thrust, and finally jumping
Strength training – an exercise to develop muscles and going with your arms straight upward or do it with
and overall, to build physical strength with the use of a clap then go back to the starting position.
free weights, weight machines, resistance bands and
even a person’s body weight like pushups, sit ups, and, Lesson 2 Pg 260 - 262
squats
Two kinds of strength Guidelines to Weight Management
Recognize your eating pattern by maintaining a food
Relative strength – is about developing maximum diary to record your daily food intake and what you felt
strength while at the same time regulating the body’s
while and after eating. Through this, you may be able to
calorie intake to avoid unnecessary weight gain (gym
reconsider what food you should cut down and how
and body physique)
much to cut down.
Absolute strength - is a strength that puts a What are the different walking styles?
person in his/her strongest man regardless of his/her
body weight. (Regardless of body physique, basta 1. Power Walking - this means adding more power
nagagawa ang strength) and increasing speed in your walk. It is one of the most
effective cardiovascular exercises for those who are
Different types of Strength training recommended a low-impact exercise.
Weight lifting – is an exercise that uses barbells and What walk
dumbbells that aims to develop strength and build 2. Half Marathon Walking - executing power
muscles.
walking to the extent that longer time is needed for
Body weight exercise (Calisthenics) – is a more endurance.
form of exercise that utilizes the weight of your own 3. Race Walking - it is a competitive form of of
body and it is considered as the most practical and
walking and does not require greater speed.
cheapest way of exercising
4. Treadmill Walking - is an alternative way of
Pg 238 – 239 walking exercise if the weather condition is not good.
Circuit training You can continue the walking exercise program indoor
What is circuit training? with the use of treadmill.
It is a set of various activities placed in different stations
with the use of simple equipment or using only the What are the different procedures to
body's weight. Every exercise activity per station is minimize the risk of injuries in walking?
modifiable depending on the individual's preparedness, 1. Warm-up and cool down - before indulging in any
needs, and overall fitness level. workout program, make sure that you begin with a
What are the different activities which can warm-up or stretching and end the activity with a cool
be used in circuit training? down like static stretching and slowly walking for 5-10
minutes. Some suggest that warm-up activities may
1. Star Jumps include jogging in place, forward, or around your area
It is commonly known as jumping jack, executed
for 5-10 minutes; jump rope; and some stretching. This
through jumping where legs are spread wide and hands
will help your body to:
are touching overhead; and then returning to a standing
a. increase core temperature, heart rate, and flow of
position where feet are together and arms on the side.
blood to skeletal tissues; stimulate the central nervous
Star jumps are done as quickly as one can.
system,
2. Mountain Climbers b. helping coordination, reaction time, and skill accuracy;
In a push-up position as your preparatory stance, bring and
one knee near your chest and keep the other knee on c. have less incidence of musculotendinous injuries.
the floor. Change the position of your feet immediately,
tucking the rear knee below your body while stretching
 Advantages of engaging in yoga: Some of the
positions of asana have various effects not only in the
2. Stretch - it helps to improve flexibility and reduces body but also in mind and emotion.
muscle injury and soreness. Stretching is very efficient
1. Standing Poses: Promote emotional stability and
in removing excess body heat like after an initial jog as a
strength.
warm-up. Static stretching is usually done slowly either
standing or sitting, and this is helpful in increasing joint 2. Inverted Poses: Help intensify energy, calmness,
movements and is usually used in cooling down and sense of well-being.
activities. Dynamic flexibilities or stretching activities 3. Forward Bend: Promotes calmness and have a
help in preparing the body for active contraction or cooling effect.
relaxation and are used in some physical movements 4. Backbend: Serves as anti-depressive and helps in
like running, jumping, kicking, or any physical skills. It is elevating the mood.
best to stretch after warm-up and cool down.
3. Begin slowly - when starting a new workout program, What is flexibility?
do not try to push yourself too hard; begin with a light Flexibility is defined as the ability of the joints,
training, and then gradually start to build the intensity, muscles, and surrounding tendons to move freely and
duration, and frequency of your workout program. comfortably as intended for a full range of motion.
4. Vary your workout - Do not concentrate in one What are the different stretches that can
exercise routine because it can lead you to overuse and
repetitive use of your muscles and as such, injuries can
nurture flexibility aside from yoga?
happen. Classification of Stretches That Nurture
5. Listen to your body - "No pain, no gain," if you are Flexibility
experiencing any pain or discomfort in your body which Static - This type of stretching involves the movement
you cannot tolerate, don't push yourself because that
of a joint in a full range of motion (ROM) in a slowly and
pain can be a symptom of injury; refrain from working
steady position.
out.
6. Fuel your body - do not forget to fuel your body with Dynamic (badminton) - It is mostly appropriate in
plenty of water before, during, and after you workout. sport, moving quickly or slowly in a full range of motion
While having your workout, a good rule of thumb is to (ROM).
drink water with: Ballistic - Quick and brief bouncing and rebounding of
a. 8 ounces about 20 to 30 minutes before working out. joints in a ROM and it is common to sport's mimic
b. 8 ounces every 10 to 20 minutes during your workout. movement.
c. 16 ounces when your workout is done. PNF-Proprioceptive Neuromuscular
7. Rest-massage-sleep - provide two days for rest because
Facilitation - This type of stretching allows the
giving enough rest days helps your body to recover
body's reflexes to relax a muscle before stretching so it
between workouts which can be a great aid to prevent
can be stretched farther.
injuries. After a tiring workout, treat or give yourself a
massage because it helps reduce the body's pain,
improves immune system, and helps reduce the
formation of body scar tissues. Sleep is important.
Allowing yourself to a 10-20 minutes noontime or after
lunch power nap helps your body and mind rejuvenate.
What is the meaning of RICE as one way to
prevent further injury?
R: rest the injury, immobilize
I: apply ice to the injury to help lessen swelling,
bleeding, and inflammation
C: apply a compression bandage to minimize swelling
E: elevate the injury to reduce swelling
Pg 268
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.
 Lesson 3 Pg 297 – 303
Hip-hop – Described as any form of dance derived Other Fitness Dances
from popular music combined with street dance,
what are the different fitness dances that
choreography, or dance movements that jive with the
beat. (Dancing as an aerobic exercise can help lower can also be considered as a health-
the risk of obesity) enhancing program?
Aerobic exercise –builds endurance by keeping the
heart pumping for an extended period of time 1. Hip-hop Abs - it is a fitness dance that helps you
What are the health benefits of hip-hop tighten abdominal muscles; it is paired with popular
dance moves set in a high-intense cardio workout.
dancing?
2. Zumba - it is a new fitness dance that uses the salsa
- Stronger and Toned Muscles - Most hip-hop routines
use the muscles of the body especially in the popping ballroom dance and some hip-hop dance routines set
and locking dance moves; they are mainly a into salsa-inspired music; it can also be done in the
combination of arms, legs, neck, shoulders, and torso water.
muscles in a shaking movement 3. Yoga Booty Ballet - it is a combination of ballet,
- Alternative Weight Loss Program - Because it is one of jazz, salsa, and hip-hop dance moves with yoga styles or
the examples of aerobic exercises through the vigorous poses that focus on cardio and strength training to
dance moves, it can make you sweat and burn many achieve a toned body.
calories in your body. 4. Breakdancing - is a style of hip-hop dancing
- Improves Cardiovascular Strength, Balance, which consists of head spins and stunts like one-armed
Coordination, Agility, and Other Fitness Components - stands and head stands that require a lot of time
Performing hip-hop dancing requires a lot of skills like practice with care and professional assistance.
stunts, handstand, and head spin that need careful
instruction; professional assistance can effectively Contemporary Dance
improve some of the components of physical fitness.
What is a contemporary dance? Where did
- Develops Personal Satisfaction and Better Social Skills -
contemporary dance originally come from?
Hip-hop dancing helps an individual meet self-
It is an expressive dance technique which is a
satisfaction while dancing. It develops one's self-
combination of a variety of dances: modern, jazz, lyrical,
confidence, self-esteem, and psychological well-being
and classical ballet. The performer of this type of dance
through socialization.
tries to connect body and mind through smooth fluid
What are the basic dance movements in dance movement.
hip-hop dancing?
A. Pop-Lock dance moves - quickly contract and Isadora Duncan, Martha Graham, and
relax muscles Merce Cunningham are the pioneers of
What are the proper techniques in popping contemporary dance. They believe that "dancers should
and locking dance moves? have freedom of movement, allowing their bodies to
freely express their innermost feelings and thoughts."
1. Popping Moves - Pop dancing techniques should
include an overall body fluid of motion with arm and
body wave moves. The technique should be done
properly with alternate contraction and relaxation of
the body muscles to make a jerky move.
2. Locking - In this technique, the body should stop in
the middle of a dance move and hold it for a few
seconds; it has to be done properly and timely,
synchronized with the music.
3. Pop-locking - This technique involves a smooth
transition of choreographed popping moves with an
abrupt locking, and with an exaggeration in hand and
arm movements and gestures.
B. Crip walk (C- walk)
C. Walk it out
D. Kick Ball Change
E. Moon Walk
F. Harlem Shake