QUARTER 4: OTHER DANCE
FORMS
Physical Education 10 Week 1 Lesson
1
Learning
Competency:
Engages in moderate to vigorous physical
activities for at least 60 minutes a day in and
out of school
Specific Objectives:
1.differentiate physical activity to exercise
2.realize the importance of exercise in maintaining
physical fitness; and
3.engage in physical activities as an alternative for
exercise
LET’S GET
PHYSICAL
Direction: Take out from the box the
activities considered physical activity.
Walking.
Dancing.
Swimming.
Reading
Jogging
Running
Aerobic
Bicycle riding
Online Game
Writing
LET’S GET
PHYSICAL
Direction: Take out from the box the
activities considered physical activity.
Walking.
Dancing.
Swimming.
Reading
Jogging
Running
Aerobic
Bicycle riding
Online Game
Writing
QUESTIONS:
1.What is Physical activity?
2.Why should you be physically
active?
3.Aside from the physical activities
mentioned in the previous
activity, what are the other
physical activities that you know?
PHYSICAL ACTIVITY
• Physical activity can be defined as any
movement of the body that requires energy
expenditure. This includes any motion you do
through the day excluding sitting still or lying
down. For example, walking to class, taking
the stairs, mowing the lawn, and even
cleaning your house can be considered
physical activity. Exercise is a type of physical
activity but not every physical activity is
exercise. Exercise is a planned, structured,
and repetitive activity for the purpose of
improving or maintain physical fitness.
Why should you be Physically
active?
• Some of the people here in the Philippines are
not aware of being obese. In the simplest
terms, obesity is excessive fat accumulation
that impairs health. Obesity has a wide range
of medical complications;
• Pulmonary disease
• Cancer
• Stroke
• Gall bladder disease
• Diabetes
• And many more.
The cause of obesity in two people is rarely the same –
genetics, lifestyles, and even viruses all play a role.
Obesity is a growing epidemic in our nation. The
change starts with us. Using this physical activity
guide can give you the proper steps towards an
obese free neighborhood, city, and nation.
EXERCISE
Exercise is physical activity that is planned,
structured and repetitive for the purpose of
conditioning any part of the body used to improve
health and maintain fitness. Generally, you work up
a sweat, breath heavy and increase your heart rate
during exercise.
The World Health Organization (WHO) and
American Heart Association (AHA) recommend 150
minutes of moderate intensity physical activity or 75
minutes of vigorous physical activity weekly. The
time intervals should be at least 10 minutes or more
per session.
MAIN
CATEGORIES OF
EXERCISE
AEROBIC
Aerobic exercise is the kind that makes
you breathe harder and builds your fitness
up. This is the type of exercise we all tend
to think of when we hear the word
exercise, and often it is the thought of
being out of breath and sweaty that puts
people off starting to exercise. It is very
beneficial and even at moderate intensity
will improve your health. You can get the
benefits of aerobic exercise from a brisk
walk or a steady cycle ride.
STRENGTH BUILDING
From the age of 30, people can lose up to
eight percent of their muscle strength
every decade. By the time people reach
80, they have the potential to lose 40 per
cent of muscle strength. Some exercise
specifically helps you build muscle. We’re
not talking about weight training in the
gym here (although obviously that does
the job too). Lots of activities including
pilates, physiotherapy type exercise and
other fairly low intensity activities help you
build muscle. Anything that works your
muscles will do, as long as you do the
SQUAT
GLUTE BRIDGE
BICEP CURL
WEIGHTLIFTING
BALANCE TRAINING
Some exercise helps improve your balance
by helping you build up core strength. This
is especially helpful for people who are at
risk of falls, including the elderly, but it is
good for everyone. Examples of activities
that help with balance include Tai Chi,
dance and playing bowls, but there are
many others.
SINGLE LEG STAND
HIGH PLANK
CHAIR LEG RAISE
ENDURANC
E You can improve your endurance by doing
an activity for increasing periods of time.
For example. if you can only walk for 10
minutes without needing to rest you can
improve your endurance by walking as far
as you can several times a day, and
increasing how far you go over time. The
increases can be small, if you walk for 10
minutes several times a day soon, you’ll
find you can walk for 15 minutes, then 20
minutes.
FLEXIBILITY
Flexibility is really important and much
overlooked when people think about
exercise. Staying flexible improves your
quality of life, imagine not being able to
look over your shoulder to reverse your
car. If you sit for long periods of time each
day, you’ll notice that your flexibility
decreases. Stretches), yoga, tai chi, pilates
and lots of other exercise classes will all
help improve flexibility. Flexibility training
can also improve balance, which is good
news for all of us as we get older.
Thanks For Your
Attention
