10
Physical
Education
10
Quarter 2 – Week 5
Active Recreation (Fitness)
P E 10 – QUARTER 2 – WEEK 5 – ACTIVE RECREATION ( FITNESS)
Active Recreation is an activity that we engage in during our leisure time. It is an
activity that we relish and recognize as having socially positive values and creates an
overall sense of well-being. It can be sedentary in nature like playing board games, playing
musical instruments and social networking in person or with the use of a computer. It
can also be active and develop physical fitness and well- being such as walking, bicycling,
dancing, exercising and the like. Engaging in such recreational activities will also improve
the function of our cardiovascular, promote better sleep, improve self-esteem, increase
our stamina and will surely decrease our stress levels at some time, all of which not only
improve quality of life but also have positive benefits for other activities we are engaging
in.
What Is It
People of different ages can benefit from regular physical activity. Participation in
regular moderate physical activity can lead to improve physical fitness.
Regular moderate physical activity means engaging in the relatively vigorous bodily
movement for 30 minutes to one hour that can elevate your heart rate.
Some of the other benefits of engaging into active recreational activities include:
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; and
teaches positive conflict resolution skills.
Here are some of the active recreational activities which we can consider as
moderate physical activity:
1. Walking - 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. Take a look at its health and fitness benefits:
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 cancerous diseases
helps reduce risk and/or aids with the management of type 2 diabetes
helps maintain strong bones
reduces the risk of heart attack
less likely to lead injuries
reduces stress
reduces the risk of heart disease
does not have to pay for it
builds aerobic fitness
helps maintain lean muscle tissue
2. Yoga Exercise – It is a physical activity consisting mainly of postures, often connected
by flowing sequences, sometimes accompanied by breathing exercises, and frequently
ending with relaxation lying down or meditation. Here are the benefits of yoga exercise:
increases respiratory efficiency
is a good form of meditation
improves posture and balance
tests mental endurance and physical stamina
increases one’s endurance and energy
is the best way to build core strength
decreases anxiety and depression
increases one’s flexibility and is good for muscle toning
is relaxing and has a slow dynamic and static movements
has a low risk of injuring the muscles and the ligaments
improves one’s memory, concentration, mood, and self-actualization
Hip-Hop Aerobics – It gets your heart and your body moving. Do some street style
dancing while you kick up your cardio with popping and locking, breaking, top
rocking, jerking, spinning, and sliding movements. Its benefits include:
calorie and fat burning workout
improving coordination, flexibility and agility
increasing aerobic fitness
improving stamina and endurance
encouraging confidence
developing social skills and values
promoting a positive mindset
improving mental functioning
Yoga Poses
Downward facing dog Mountain pose
position
Warrior
Warrior pose II
pose I
Extended side single Triangle pose
Staffs poses
Cat-cow stretch
