LESSON 1: EXERCISE FOR FITNESS 2.

Vigorous- Intensity Aerobics Your heart will beat much faster, and
breathing will be much harder than normal when you participate in this
Types of Fitness Exercises type of activities. Examples of vigorous intensity aerobics activities are (a)
There are three types of exercises that can help maintain or improve Active Games that involve running and chasing, such as flag football,
one’s physical fitness: distance running, and jumping rope; (b) sports such as soccer, basketball,
a. Aerobic Exercises and tennis; (c) vigorous dancing, and (d) martial arts such as arnis,
b. Anaerobic Exercises teakwondo, and karate-do.
c. Flexibility Exercises
ANAEROBIC EXERCISE are exercises that are done quickly for short
periods of time. It usually involves pushing against a source of resistance
AEROBIC EXERCISES is a system of physical condition involving exercises
to increase strength. Doing this kind of exercise can improve your
that are strenuously performed so as to cause marked temporary increase
muscular strength and muscular endurance.
in respiratory and heart rate. Aerobic exercise refer to how your body uses
oxygen to sufficiently meet energy demands during exercise. Aerobic
Example of activities that use strength is short bursts are push-up, pull-
exercise improves your cardiorespiratory endurance. It strengthens your
ups, weight lifting, and sprinting. Even simple exertions, like carrying
heart and lungs and trains your cardiovascular system to manage and
heavy boxes or bags of groceries are forms or anaerobic activities that can
deliver oxygen more quickly and efficiently throughout your body
build your mascular strength.
Benefits of Aerobic Exercises Benefits of Anaerobics Exercises Anaerobic exercise, when properly
Regular exercises can bring about positive health benefits. In addition to performed, can provide the following functions:
stregthening of the cardiovascular system, the following benefits can also 1. Increase bone and muscle strength
be achieved: 2. Improve endurance and joint functions
1. Improve circulation and help the body use oxygen better. 3. Reduce the risks of injuries due to weak muscles
2. Increase the number of red blood cells in the body. 4. Improve cardiac functions
3. Increase energy, stamina, and mental health. 5. Enchance “good” HDL-cholesterol
4. Develope endurance, which means that one can work out longer without 6. Help maintain lean body mass which is important for persons wishing
experiencing fatigue. to lose weight
5. Help reduce the risk of developing heart diseases and other ailments. 7. Minimize the risk of osteoporosis
6. Helps reduce body fat for weight loss. 8. Develop coordination and balance
7. Help reduce stress, tension, anxiety, and depression.
FLEXIBILITY EXERCISE involve stretching activities that improve
Types of Aerobic Activities the range of your muscles and joints. It makes your muscles more flexible.
1. Moderate-intensity Aerobics Even simple house chores may be These exercise enable you to reach, bend, and turn better.
considered as moderate-intensity aerobics. Examples are sweeping,
moving a forniture, pushing a vacuum cleaner or a lawn mower. Stretching exercises include toe touching, side stretching, and sit and
reach. Other physical activities which are great in developing your
Other activities of this type also include active recreation or outdoor flexibility are yoga, martial arts, rhythmic activites, and gymnastics
activities like brick walking, biking, running, jogging, skatebording,
skating, and even hiking and mountain climbing.
References Recovery Time refers to how long it takes your heart rate to return to
 Health and Physical Education ( for fitness and wellness) –Henry G. RHR after engaging in physical activity.
Gadiano
 https://depedligaocity.net/PE11LM.pdf Heart Rate Monitoring
One technique to see how hard you are exercising is by monitoring your
heart rate. Try checking your heart rate before, during, and after an
LESSON 2: HOW TO ACHIEVE HEALTH-RELATED FITNESS exercise. To know your heart beat:
1. Press your index and middle fingers on your neck or wrist.
Component of Physical Fitness 2. Count your heartbeats for 10 seconds.
Physical fitness is the ability to execute everyday task without getting 3. Multiply it by 6 to find your heart rate.
short of breath, tired, or sore. It is the capacity of the heart, lungs, muscles,
and joints to perform well. You need to work out within your target heart rate zone to improve your
fitness.
There are five components of physical fitness. You can learn to omprove The target heart rate zone is 60% for the lower limit and 85% for the upper
all of the following areas. limit of your maximum heart rate.
A. Muscular Strength- is the amount of force that muscles employ when The maximum heart rate is the greatest number of times your heart beats
they are used. You need to have strong muscles to support your bones and per minute while exercising. To get your maximum heart rate, subtract
joints. Muscular strength can translate into the capacity of lift, push, kick, your age from 220 (beats per minute).
and throw with power.
E. Body Composition- the fifth component of fitness, compares the
B. Muscular Endurance- is the ability to use a group of muscles for a
weight of your body fat to the weight of your muscles, bones, and organs.
long period of time without getting tired easily. You need muscular
A healthful body composition has a high ratio of lean tissue to fat tissue in
endurance when you ride a bicycle up and down a hilly track. Pedaling
the body. Good body composition can make the joints move efficiently. It
without stopping requires muscular endurance.
also makes the heart and lungs work efficiently during physical activity.
C. Flexibility- is the ability to bend, twist, reach and move the joints
easily. You utilize flexibility when you strike a tennis ball or touch your
toes while being seated.
D. Cardiorespiratory Endurance- refers to the ability to perform
activities that need increased oxygen for a period of time. There are many
physical activities that can improve your cardiorespiratory endurance.
Running, walking, biking, and swimming are examples of activities you
can engage in.
Take note of the following terms in connection with cardiorespiratory
endurance.
Heart Rate refers to the number of times your heart beats per minute.
Resting Heart Rate (RHR) refers to your heart rate when you are resting
or not doing any physical activity.
Another example:
 LESSON 3: LET’S BE HEALTHY
Many of us try to live a healthy lifestyle. We do various things to become
fit and to achieve our desired physique — oftentimes without first
knowing and understanding the consequences. Our health becomes at risk
and prone to different risks that can affect our capacity to do daily
physical activity. We need to realize that there are some common health
practices — particularly when dealing with stress— that need to be
corrected right away, especially among the young ones. Some stress-
coping measures affect or show in a person’s eating or sleeping habits.

Eating Habits, Sleep, and Stress Management

Eating habits
We can always eat the food that we want. There is nothing wrong with
eating. It only goes wrong if we consume less or more than what our body
needs; also when we eat unhealthy food. This can lead to being
underweight, overweight, or even obese. It is alarming to see that many
are suffering from malnutrition, overweight, and obesity.

Underweight people are often found to suffer from malnutrition due to

lack of adequate nutrients in the body. Many of them do not get the right
amount of calories to fuel their bodies thus, they tend to lack the energy to
do regular tasks at home, school, and work. Their immune system also
gets weak and compromised, making them prone to health risk issues such
Figure Out Body Types as anemia and osteoporosis.
1. Ectomorph – having a thin and lean body build
2. Mesomorph – having a muscular and sturdy body build Anorexia nervosa is an eating disorder wherein a person is abnormally
3. Endomorph- having a round and heavy body build underweight, has an intense fear of gaining, and an abnormal
Persons of each body type can attain a healthful weight and image. understanding of body weight, often due to coping with emotional
problems stemming from self-worth. People with anorexia use extreme
A person’s weight depends on his/ her lifestyle choices. If you are unsure efforts to prevent weight gain and keep on losing weight by restricting
of your body types, you can figure it our by taking a measurement of your food intake, exercising excessively, or misusing diet aids, diuretics, and
wrist. laxatives. These tend to significantly interfere with activities in their lives.
1. Small Build- if your wrist measures under 14 cm (5.5 inches)
2. Medium Build- if your wrist measures 15 cm (6 inches)
3. Large Build- if your wrist measures 17cm (6.5 inches)
Overeating is also found to be one of the leading causes of overweight doing other stuff that they just do not want to postpone for another
and obesity. Eating too much, especially processed food and sugary time.
drinks, coupled with a sedentary lifestyle contribute significantly to 2. Internet Addiction - Social media is massively addictive. Many
weight gain. Overweight and obese people often encounter a lot of people would spend a lot of their time browsing social media sites
physical and emotional struggles in their daily lives. They often have a such as Facebook and YouTube. They are awake all night to
hard time doing simple tasks such as tying their shoelaces or walking up a converse and play with their friends and forgo sleeping on time.
short flight of stairs. This results in tiredness and unproductiveness in work, in school,
and even at home.
Anorexia nervosa is an eating disorder wherein a person is abnormally 3. Eating Before Sleeping - Eating could be one of the things we do
underweight, has an intense fear of gaining, and an abnormal that give us comfort—but should be discouraged just before
understanding of body weight, often due to coping with emotional bedtime. Eating before sleeping can cause discomfort preventing
problems stemming from self-worth. People with anorexia use extreme us from falling asleep easily. When we eat too close to our
efforts to prevent weight gain and keep on losing weight by restricting bedtime, it means that we go to our bed while digesting. This can
food intake, exercising excessively, or misusing diet aids, diuretics, and cause acid reflux which makes a person lose sleep. It is best to eat
laxatives. These tend to significantly interfere with activities in their lives. 4 hours before falling asleep so we can be sure that our digestive
system has done its job.
Overeating is also found to be one of the leading causes of overweight and
obesity. Eating too much, especially processed food and sugary drinks, Stress Management
coupled with a sedentary lifestyle contribute significantly to weight gain. We need to deal with the fact that stress is part of our lives. Stress happens
for many reasons – environmental factors, fatigue, too much work, illness,
Overweight and obese people often encounter a lot of physical and and loneliness. It is inevitable; hence, needs to be handled properly.
emotional struggles in their daily lives. They often have a hard time doing Handling stress seems to be tough to do but we need to learn how to cope
simple tasks such as tying their shoelaces or walking up a short flight of with it the right way. If not properly dealt with, it can lead to many health
stairs. concerns— difficulties in sleeping, poor immunity, hypertension, and even
heart disease. One may also perform poorly in physical activities because
Sleep Management of stress. However, while some may be able to deal with stress, others
may not and resort to ineffective—or worst, unhealthy—means of dealing
Sleep is essential to everyone’s health. Normally, we need about 6 to 8 with stress.
hours of night sleep everyday to allow the body to rest and regenerate. Examples of such means that can be detrimental to health are the
When we wake up in the morning after a good night’s sleep, we feel fresh following:
and energetic. We become effective and productive in our daily activities. 1. Smoking
However, a lot of people, in particular teens, practice bad sleeping habits 2. Bad Eating Habits – Skipping meals and/or overeating
such as the following: 3. Excessive alcohol intake
4. Excessive sleeping 5. Procrastinating – Trying to hide and escape the
1. Staying up all night - This is the most common bad sleeping habit problem using delaying tactics rather than facing the problem
of most people. In order to submit a project, a paper, or some other
work at the last minute, they cram to finish it, staying up all night References  https://depedligaocity.net/PE11LM.pdf
until they are done. Some people just spend the night reading or
 References  Health and Physical Education ( for fitness and wellness) –Henry G.
LESSON 4: NUTRITIONAL GUIDELINES FOR ADOLESCENTS. Gadiano  Food and Nutrition Research Institute- Department of Science and
Technology
A healthy, well balanced diet is important for the whole body. As you
enter adolescence, your body changes rapidly. In this case you will need SECOND QUARTER
more servings for each food group than do younger children or older
adults. LESSON 5: HOW TO TEST ONE’S LEVEL OF FITNESS

1. Proteiens are essential nutrients needed for the continuous growth and Water is a nutrient that serves many purposes. It is needed for the
repair of body tissues. They help make up muscles, organs, and other building and repair of body tissues. It makes up blood and other body
cells. They can be obtained from meats, fish, eggs, milk, cheese, nuts, fluids, helps digest food, regulates the body temperature, assists in the
peas, beans, lentils, and other legumes. efficient elimination of wastes, and cushions joints and the spiral cord.
2. Carbohydrates are the body’s main source of heat and energy. They also
suply the necessart roughage that assist in digestion. Thay can be obtained The Food Guide Pyramid
from both starch and sugar sources. Starch sources are cereals, breads, The Food and Nutrition Research Institute (FNRI) of the Department of
rice, potatoes, and pasta. Sugar sources are fruits, vegetables, honey, and Science and Technology (DOST) has design a daily nutritional guide for
syrup. filipinos of all ages. Below is the foof guide pyramis designed by FNRI
3. Fats provide another sources of heat and energy and help the body store for Filipino Adolescents.
vitamins. They are found in meats, butter, cream, cheese, margarine, and
other vegestable oils. The food guide pyramid below shows how many servings do you need to
4. Vitamins are essential to many different bodily functions. They help the eat from each food group every day.
body use carbohydrates, proteins, and fats.
 Vitamin A is for growth, good eyesight, and healthy skin.
 Vitamin B is good for building resistance to infection, healing,
developing healthy gums, and providing good blood circulation.
 Vitamin D is needed by the body for developing healthy bones and teeth.
 Vitamin E is neede for the diffenrent functions of the nerves and
muscles.
 Vitamin K promotes blood clotting by increasing the prothrombin
content on the blood.

5. Minerals are nutrient that are needed in many body processes.

 Calcium
 Iron
 Zinc
 Potassium
 Selenium
LESSON 5: HOW TO TEST ONE’S LEVEL OF FITNESS Developing your muscular strength and endurance is important. Doing
pull-ups and curl- ups will improve the ability of your muscles to work
Fitness Testing repeatedly without getting tired easily
A. For muscular strength and muscular endurance
1. Pull-ups- to measure the strength and endurance of upper body B. For Cardiorespiratory Endurance Endurance
muscles. Material – Horizontal bar Run/ Walk (one mile run/walk) – to measure speed and
Procedure cardiorespiratory endurance. To cover a mile as quickly as possible.
1. Reach up to grab the horizontal bar with understand or overhand Material- Stopwatch, a track with a distance of more than 1 mile.
grip. Procedure
2. Hang from the bar with arms fully extended. Feet should not 1. Runner starts from the starting line.
touch the floor. 2. Timer stands at the finish line.
3. Raise tour body so that your chin clears above the bar. 3. At a given signal, runner runs to the finish line
4. Finish each pull-up by lowering your body to the starting
position

C. For Flexibility
2. Curl-ups – to measure abdominal strength and endurance. Material- V-sit Reach/ Sit and Reach- to measure the flexibility of the lower back
Mat, stopwatch or ordinary watch. and calf muscles.
Procedure Material- Tape measure placed on the floor for V-sit Reach a s
1. Sit with flex or bend legs together. pecial box for sit and reach.
2. Cross arms and place hands on opposite shoulders. Procedure
3. On a given signal, lie back to touch shoulders to the floor; and 1. Sit straight with the back against the wall.
then, raise trunks to touch thighs with elbows. 2. Spread feet 8 to 12 inches apart.
4. Work in pairs, each taking turns in holding the feet of the other 3. Put fingers of one hand on top of the other.
and counting each successful curl-ups. 4. Slowly reach forward as fas as possible along a measuring line.
 1. Frequency refers to how often you exercise. Your fitness will improve
greatly if you exercise more often.

2. Intensity refers to how hard you exercise. Your strength will improve if
Healthy Fitness Zones you exercise harder. Intensity improves your endurance too.
The table below shows the fitness zones for your age group. Try to meet 3. Type refers to the form or mode of your excercise. It implies that
the following standards for healthy physical fitness. specific physical activity improves particular components of your fitness.
This component if exercise is called specificity of exercise. When we say
specificity of exercise, it refers to the particular exercise that you need to
do to improve a particular part of fitness or a specific skill.
4. Time refers to how long you exercise. It denotes the duration you spend
in executing an exercise program. Your fitness will improve if you spend
more time exercising.

Keeping a Fitness Log

It is good idea to keep a fitness log. It can help you monitor your progress
when exercising. Having a fitness log is like keeping a diary or a journal.
You can include information about the activities that you have done, and
how you have done, and how you felt during the workout.

References
 Health and Physical Education ( for fitness and wellness) –Henry G.
Gadiano

LESSON 6: SETTING FITT GOALS

Components of Exercise
Improving fitness is an important goal for achieving optimum health. If
carefully planned, performed, monitored, and evaluated, positive health–
related outcomes will be achieved and that reduces their risks to acquiring
health problems.
To maximize the results of a physical fitness program there is a need to be
acquainted with the Principles of Exercise and appropriate modification of Components of Skill-related Fitness
the FITT— Frequency, Intensity, Type, and Time.
Skill- related fitness focuses on skills that enhance your performance in
physical activities, athletic routines, or sports events.
The six basic components of sports skills are as follows.

1. Speed is the ability of the body to perform quickly. Sprinters and

cyclists need speed for racing.
2. Power is the ability to move the body parts swiftly while applying References
force; or the result of strength and force combined. Power helps you to hit  Health and Physical Education ( for fitness and wellness) –Henry G.
a home run. Gadiano
3. Reaction Time means how quickly you react or respond to something.  https://depedligaocity.net/PE11LM.pdf
A good reaction time helps you play sports like table tennis.
4. Coordination refers to the ability to use the body parts and senses LESSON 7: PHILIPPINE PHYSICAL ACTIVITY PYRAMID.
together to do tasks accurately.
5. Balance is the ability to stay steady. When you walk on a balance Analyzing tha Philippine Physical Activity Pyramid
beam, you use balance.
6. Agility is the ability of the body to change position and/or directing in The Philippine Physical Activity Pyramid works similarly to the
space with quickness and accuracy of movements. Food Guide Pyramid. The bottom of the Pyramid indicate the activities
that must be done everyday. These include day-to-day activities, such as
Principles of Conditioning walking, stretching, and doing household chores. The activities at the top,
are those that must be done minimally because thay do not provide
An exercise that enhances fitness for sports is called conditioning. physical activity that promote good health. These include watching
Conditioning enables your body to adjust to regular exercise by becoming televesion while being seated or laid on a couch, playing computer games,
more fit. Through conditioning exercises, your muscles will become and using mobile phone most of the day.
stronger, your endurance will get better, and your heart and lungs will
become more efficient.
You need to work hard when conditioning in order for your fitness to
improve. When conditioning, keep in mind the following principles:
Overload, Progression, and Specificity.

 Overload means exercising your body more than you normally do to

improve your fitness. By exercising harder, longer, or more than usual,
your fitness will improve. Keep in mind to increase overload gradually for
you to improve and to avoid injury.
 Progression is the gradual increase of overload over time. This
conditioning principle keeps you from exercising too much too soon. You
can attain your fitness gradually.
 Specificity refers to the idea that the kind of exercise you do affects the
improvement of your fitness. You need to do the proper exercise if you
want to improve a particular part of fitness or a specific skill. For example,
weight lifting improves your strength.
  https://obesity.org.ph/wp-content/uploads/2018/08/projects2-
1024x767.jpg

LESSON 8: PERSONAL SAFETY STANDARDS

Warm-Up and Cool-Down Exercise

There are important things to consider whenever you participate in any
physical activity

A. Warm-up Exercises
One factor that must be emphasized is the need for a warm-up before
participating in any activity. A warm-up is any activity that prepares
your muscles, joints, and your entire body system for strenuous
activity. warm-up exercises help to prepare your body mentally and
physically in different activities.
B. Cool-Down Exercises
In order to prevent injuries during physical activity, it is important to
start and finish properly. You also nee to be cool-down activities after
you exercise. A cool-down is a period of three to five minutes of
activities with lesser intensity. A cool-down helps your body return to
normal state resting rate.
The Philippin Physical Activity Pyramid is based on the Filipino Activity Your Body Conditions During Moderate to Vigorous Physical
Guide Pyramid conceptualized by the Philippine Associated for the Study Activities
of Overweight and Obesity (PASOO). According to the association, good Your body may experience different feelings or conditions while you are
health results from proper nutrition and regular physical activity. engaging in moderate to vigorous activities. Take note of there body
conditions.
It must be noted that the Philippin Physical Activity Pyramid is designed
not only for losing weight. It is recommended also for thin and slim Dehydration - This refers to excessive loss of water from the body,
individuals who musht engage in physical activities in order to be usually through perspiration or sweating, urination, or evaporation. During
physically fit and healthy. participation in physical activities, the body regulates its temperature
depending on the intensity of the activity. During moderate to vigorous
Being physically active makes you fit and strong. Engaging in physical physical activities, the body perspires or sweats and you get thirsty.
activities is beneficial for your health and overall well-being.
Sweating- on a normal day, the body loses about 2.5 liters of water from
References the lungs and skin, from urine and feces, and from perspiration. The body
 Health and Physical Education ( for fitness and wellness) –Henry G. must replace this through proper hydration. To offset fluid losses, it is
Gadiano suggested that 150 to 250ml of fluid should be taken every 15 minutes.
Thirst- is a sensation of dryness in the mouth and throat associated with a
desire for liquids. Maintaining water balance is an important consideration
during exercise. Physical activity results in increased heat production, and
evaporation of sweat from the skin allows the body to dissipate this heat
and maintain a normal body temperature. The amount of fluid lost as
sweat varies according to factors such as the intensity and duration of
activity and the air temperature or humidity.

Hyperthermia- This is an alarming rise in body temperature, which is an

effect of exercising in a very humid environment. It sets the stage for heat Hypothermia - Excessively low body temperature, characterized by
stress and even heat stroke, the potentially fatal collapse of the uncontrollable shivering, loss of coordination, and mental confusion This
temperature-regulating mechanism. occurs when the body begins to lose heat faster than it can be produced.
Prolonged exertion leads to progressive muscular fatigue. As exposure
In hot environments, the body is able to maintain temporary thermal continues and additional body heat is lost, the cold reaches the brain. One
balance during exercise through circulatory adjustments and evaporation loses judgment and the ability to reason. Speech becomes slow and slurred
of sweat. However, the body responds differently in a hot, dry and control of the hands is lost.
environment. The body actually gains heat when the air temperature
exceeds the temperature of the skin. Under these conditions, the
evaporation of sweat allows the maintenance of thermal equilibrium.
When humidity is also high and evaporation cannot take place, the body
temperature continues to rise, and performance is severely impaired.

Is it safe to exercise in hot weather?

Prolonged, vigorous exercise can be dangerous in hot and humid weather.
Heat from exercise is released in the form of sweat, which cools the skin
and the blood circulating near the body surface as it evaporates. The hotter
the weather, the more water the body loses through sweat; the more humid
the weather, the less efficient the sweating mechanism is at lowering body
temperature.
If you lose too much water or if your body temperature rises too high, you
may suffer from heat disorder such as heat exhaustion or heat stroke. Use
caution when exercising if the temperature is above 80F or if the
humidity is above 60%. To exercise safely, watch for the signals of heat
disorder, regardless of the weather.

Constricting blood vessels (vasoconstriction) increases the stimulating

capacity of the skin, but it also results in a marked reduction in the
temperature of the extremities. Protective vasoconstriction often leads to equipment and facilities, you always need to observe the proper manners
discomfort in the fingers and toes. Blood is rerouted to the deeper, more or etiquette inside a gym.
vital body organs. Depending on the venue or facility, there is a specific decorum expected
To relieve pain, it is necessary to warm the affected area or raise the core from those who use them. The following are the different venues with its
temperature. While shivering may cause some increase in temperature, commonly expected etiquette.
gross muscular activity is far more effective in restoring heat to the
troubled area. Shivering is the defense mechanism of the body against
cold. Proper Use of Equipment and Facilities
Core temperature is the temperature of the deep organs. The temperature Playing court or field
of the body is normally at 37 degrees Celsius or 98.6 degrees Fahrenheit. A playing court or field may be found indoors or outdoors, depending on
It adjusts to enzyme activity within the muscles. Changes in core the sport. Venues and facilities are usually ready-to-use where minimal
temperature can be reflected in the skin. setup is needed since these are specifically catered to a certain sport (e.g.
basketball, football). However, some venues need to set up some
Overexertion or Overtraining- This refers to the detrimental cause of equipment first, like volleyball, tennis, badminton, table tennis,
excessive training. Some individuals engage in too much physical activity. taekwondo, judo, etc.
Some exercisers and athletes often push themselves too hard in their Depending on the venue arrangements (i.e., rented or otherwise), those
pursuit of high-level performance. Thus, they are susceptible to a variety who utilize and set up equipment are expected to properly fix, return, or
of hyperkinetic conditions known as overload syndrome. This condition is store the equipment after use. It is common manners to keep the venue
characterized by fatigue, irritability, and sleep problems, as well as clean and as orderly as possible after use.
increased risks for injuries. In an over-trained status, performance is Here are some examples:
known to decline sharply and this can cause individuals to train even -Wipe off wet spots caused by drinks and sweat
harder. This dip in performance may be mistaken for dip in physical effort -Throw away used supplies and equipment like empty water bottles,
so the exerciser or athlete increases the effort to pull up the performance. athletic tapes, shuttlecock feathers in badminton, etc.
A useful physical indicator of overtraining is a slightly elevated morning
heart rate (4 or 5 beats more than normal values). Essentially, an elevated
morning heart rate reveals that the body has to work too hard to recover Dance areas or studios
from the exercise and is not in its normal resting mode. These are either open or enclosed spaces with fullsized mirrors on one or
more sides. They usually cater to different types of dancers, which is why
When doing resistance training, an individual is likely overtraining and most have wooden or metal railings called barres. Speakers and music
may not reap the full benefits of the program if the body is not allowed to players are usually available for use and are set up in strategic locations
recover completely in 2 or 3 days after maximal effort. Decrease in total (i.e., at the corners or center).
number of sets or exercises, or both, is recommended. Like in playing courts and fields, depending on the venue arrangements,
You also need to pace your workout properly to avoid staleness. Staleness, users of dance area or studios are expected to keep music players after use,
or getting bored or uninterested, is usually a consequence of overtraining. turn off lights and ventilation when not in use, and maintain the venue
When you engage in aerobic, muscle-, and bone-strengthening activities, orderly for the next users. Below are other expectations when using dance
you are likely to make use of different equipment and facilities. These areas or studios:
resources help in your enjoyment and participation so you have to care for
them. As a courtesy to other individuals who also make use of these -Keep footwear and other belongings on the sides or designated spots (i.e.
lockers, benches, tables)
-Wipe off wet spots caused by drinks and sweat on the floor.
-If it is an open area, keep music at accepted volume so as not to disturb
other users.
-Know the studio schedule every time so that you will not be rushed to
move out for the next users.

Gym or weights area

These are usually indoor facilities with different types of equipment such
as machine weights, free weights, balls, exercise machines (e.g. treadmill,
stationary bike, rower, stair climber, mats, etc.) They are strategically
positioned to allow maneuverability and easy access for all those who
work out.

The different equipment are also accessible to all because the gym or
weights area is accessible to everyone who works out. Hence, it is
expected that you observe proper behavior during and after working out.
Here are some of them:
References  Health and Physical Education ( for fitness and wellness) –
-Avoid monopolizing use of the equipment. Share it with others by taking Henry G. Gadiano  https://depedligaocity.net/PE11LM.pdf
turns using them.
-Return equipment to its proper place.
-Do not slam or drop weights.
-Wipe off drinks and sweat off equipment and floor.
-Lower volume of music or wear earphones.
-Minimize grunting, refrain from yelling and using profanity.
-Wear appropriate clothes including footwear. Do not take them off to
look at your body in the mirror.

Some gyms or weights areas have some reminders posted on strategic

locations so that users will always be reminded. Read them and make sure
to follow them to have a worry-free time working out.