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Q2 PHYSICAL EDUCATION AND HEALTH 2
W1 STAYING HEALTHY AND FIT 1. Warm Up: brisk walk for 5 min.
2. Side Shuffle: 10-15 seconds to L
DAY 1 & 2 HOW TEENS CAN STAY HEALTHY AND FIT and to R. 3 times each way at
walk-jog speed.
What can I do to get more fit? 3. Brisk walk for 2 minutes
Any type of regular, physical activity can improve your fitness and your 4. High Knees and Backpedaling:
health. The most important thing is that you KEEP MOVING! 10-15 sec each. Repeat 3 times
each at walk-jog speed.
Exercise should be a regular part of your day, like brushing your teeth, 5. Brisk walk for 2 minutes.
eating, and sleeping. It can be at school, your house or even your room. It 6. Crossover Steps: 10-15 sec to L
could be with a group or by yourself. Checklist to keep in mind: and to R. 3 times each way at
walk-jog speed.
 Stay positive and have fun. A good mental attitude is important. Find an 7. Finish with brisk walk for 6-8
activity that you think is fun. You are more likely to keep with it if you min.
choose something you like. A lot of people find it's more fun to exercise
with someone else, so see if you can find a friend or family member to
be active with you.
 Take it one step at a time. Small changes can add up to better fitness.
For example, walk or ride your bike to school or to a friend's house 1. Brisk walk / light jog for 2 minutes.
instead of getting a ride. Doing chores can be your physical activity. 2. Mountain Climbers (15 sec): Supporting yourself on
Walk more and offer your services at home while actively moving. your hand in push up position, jump step forward
with your L foot, then jump to the R foot. Jump back
 Get your heart pumping. Whatever you choose, make sure it includes
to L and repeat. Keep as fast a pace as possible.
aerobic activity that makes you breathe harder and increases your heart 3. Squat Jumps (15 sec): Squat down, then leap!
rate. This is the best type of exercise because it increases your fitness 4. Brisk walk / Slow Backpedaling for 30 sec
level and makes your heart and lungs work better. It also burns off body 5. Side to side Hops (15 sec): Standing on 1 foot, hop
fat. Examples of aerobic activities are basketball, running, hiking, sideways, back and forth, over a line. 15 sec on L and
15 on R.
walking, or swimming.
6. Leap for Distance (15 sec): Jump from your L foot as
 Don't forget to warm up with some easy exercises or mild stretching far as you can, then land on your R. Then jump from
before you do any physical activity. This warms your muscles up and R and land on L foot.
may help protect against injury. Stretching makes your muscles and 7. Brisk walk/light jog for 30 sec
joints more flexible too. It is also important to stretch out after you 8. Repeat #2-#7 – 3 more times
9. Finish with a brisk walk/light jog for 10-12 minutes.
exercise to cool down your muscles.
 Your goal should be to do some type of exercise every day. It is best to
do some kind of aerobic activity without stopping for at least 20 to 30
minutes each time. Do the activity as often as possible, but don't
exercise to the point of pain.

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A Healthy Lifestyle ACTIVITY 2
1. What can I do to get more fit? Answer the checklist specifically to create
In addition to exercise, making just a few other changes in your life can help
a plan.
keep you healthy, such as:
2. Keep a record of your 20-30 min daily workout schedule
 Watch less TV or spend less time playing computer or video games. (Use Example: Mon – 20 min (15 Box jumps, 10 Step-ups, 20 Jumping jacks)
this time to exercise instead!) Or exercise while watching TV (for
example, sit on the floor and do sit-ups and stretches). DAY 3 & 4 USE THE FITT CHART TO GET FIT!
 Eat three healthy meals a day, including at least four servings of fruits, Have you ever had a hard time picking a fitness plan or exercise program?
five servings of vegetables, and four servings of dairy products. So many choices. Which one fits into your lifestyle? Which one guarantees
 Make sure you drink plenty of fluids before, during, and after any results? Create a plan that “fits” you.
exercise (water is best). This will help replace what you lose when you
Based on your own goals and circumstances fill in a FITT Principle chart. This
sweat.
can be your starting point.
 Stop drinking or drink fewer regular soft drinks.
 Eat less junk food and fast food. (They're often full of fat, cholesterol, If you are new to exercise, remember, work your way up. Do not plan for
salt, and sugar.) too extreme. Once you get started, make a plan to increase at least one FITT
 Get 9 to 10 hours of sleep every night. component regularly to help you stay on track and make improvements.
 Avoid cigarettes, alcohol, or drugs1 Let’s get started with FITT!

ACTIVITY 1 F – Frequency
How many days per week can you make time to exercise?
I – Intensity
How intense will you exercise? Intensity can vary between light, moderate,
and vigorous-intensity activities. For example, walking slowly is a low-
intensity activity, walking briskly or shooting around a basketball is a
moderate-intensity activity, and running (>5mph) is a vigorous-intensity
activity. Remember start slow. Nice and steady is safe.
T – Time
How many minutes will you dedicate to an activity or exercise?
T – Type
What sort of activity will you complete? Aerobic activities like walking,
jogging, biking, swimming, or dancing or strengthening activities such as
exercises using exercise bands, weight machines, or hand-held weights.
Specific is the what, where, and how of the goal.
Measurable is how you will evaluate whether or not you met the goal.
Achievable is setting a goal that you can accomplish.
1
Realistic is setting a goal that is challenging, but attainable.
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Timely relates to when you want to achieve your goal, and what time frame
you have to reach your goal.

ACTIVITY 3

ACTIVITY 4
1. Make a Health Lifestyle Journal that monitors your daily activities. Jot
down your TV or gadget time, time of your meals & food pyramid usage,
your glass of water intake, soft drinks, junk food, hours slept, etc.
2. Share some insight or realization about performing  FITT?
3. How does the FITT affect to your body and mind?
4. Journal what are the benefits of performing FITT in terms of being
Physically Fit?

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