Topic: Healthful foods and Less Healthful foods

Healthful and Less Healthful Foods

Healthful food has the right amount of nutrients that our body needs. Examples are
fruits, vegetables, and milk.
They give us energy to go to school, to play, and to make everyone around us happy.
Less healthful food is not good for growing children.
These foods are not natural. They are processed. They contain a lot of fat and calories.
They are also too sweet, or too salty.
 TPEH NOTES
Momentary Stillness in Symmetrical and Asymmetrical Shapes Using Body Parts
other than Both feet as a Base of Support

Symmetrical
• A body shape is symmetrical when its left and right sides show exactly the same
shape.

Example of Symmetrical Positions

Stride Standing Position

The feet are apart about 12 inches wide. The stride

maybe wider. The weight of the body is on both
feet. Arms at side.

Half Knee Bend

Feet together, bend knees about 45 degrees angle.
Feet flat on the floor; body erect; arms forward.

Asymmetrical
• A body shape is asymmetrical when its left and right sides show different shapes.

Examples of Asymmetrical Positions

Single Leg Balance

Stand up straight. Hold your arms down in your

hips. And bend 1 leg at the knee to lift your foot up
behind you. Stand and balance on the other foot.

Lunge Position

Bend one knee and the other leg is straight.

Weight on both feet. Hands on hips.
Topic: Different Warm Up Exercises
Warm Up Exercises are preparatory activities that are considered low intensity
exercises are usually done before performing any physical fitness test or exercise to
prepare your body and to avoid muscle cramps and injuries.
Types of Warm Up Exercises:
➢ Head Circling
Starting Position:
• Stand with your legs straight.
• Keep your hands at your side.
• Rotate your head counterclockwise (8 counts) and clockwise (8 counts)
➢ Neck Twisting

Starting Position:
•Stand with your legs straight.
•Keep your hands at your side.
•Twist your head to the right, twist to the center. Twist your head to the left, then back to
the initial position. (16 counts)
➢ Shoulder Roll

Starting Position:
• Stand with feet shoulders apart and arms to your side.
• Rotate shoulders in a forward direction making big circles with them and rotate
them backward. (16 counts)
➢ Arm Circling

Starting Position:
• Place your legs at shoulder width.
• Keep your arms straight at your side.
• Perform both arms rotation simultaneously
➢ Hip Rotation

Starting Position:
• Stand straight with your feet a little wider than shoulder-width apart. Bend the
knees slightly and place your hands on the hips.
• Slowly rotate your hips, making big circles.
• Complete a set in one direction and then switch to the opposite direction.
➢ Windmill

Starting Position:
• Start with your feet slightly wider then shoulder width apart.
• Point both arms out to your side so that your upper body looks like a “T”.
• Keeping your legs straight. Bend and rotate at the waist so that your right arm
reaches down and touches your left foot.
• Stand back up and repeat the same motion except this time bring the left hand
down to the right foot and then and back up.
• Repeat for the desired amount of repetitions.
 ➢ Knee Circling

Starting Position:
• Stand straight with your feet together and your knees bent.
• Place your hands on the knees and slowly rotate them making small circles.
• Complete a set in one direction and then switch to the opposite direction.
➢ Jog in Place

Starting Position:
• Stand straight with your feet shoulder-width apart and face forward, opening up
your chest.
• Start pulling your knees up, and slowly land on the balls of your feet.
• Repeat until the set is complete.

The Benefits of Warm up Exercise

1. Increased Flexibility

Being more flexible can make it easier to move and exercise correctly.
2. Low Risk of Injury

Warming up your muscles can help them relax which, in turn, can lead to less injury.
3. Increased Blood Flow and Oxygen
Having more blood flow helps your muscles get the nourishment they need before
launching into more intense work.
4. Improved Performance

Studies show that warmed up muscles can help you work out more effectively.
5. Less Muscle Tension and Pain
Muscles that are warm and relaxed may help you move more easily and with less pain
or stiffness.

Topic: Changes during Puberty

Puberty is a time when a person’s body, feelings, and relationships change from a child
into an adult. These changes are physical, emotional, and social. No matter when the
changes of puberty happen to you, it’s all normal.”
Puberty starts at the age of 9-12. All of these changes start in the glands that is found
in our brain that is called Pituitary Gland. This is the gland that produces hormones that
are necessary for the growth of our body.
The changes that girl and boy felt differently in the hormones that they have. Girls’
hormones are called “Estrogen” and boys are called “Testosterone”. The physical
changes stop at the age of 18 and above.
Physical Changes to Boys
• Grow hair on face, chest, underarm and around the male genitalia
• Voice gets deeper and grows Adams apple
• Shoulders get broader
 • Grow taller and gaining weight
• Enlargement of the male genitalia
• The skin becomes oily, which can give rise to pimples.
Physical Changes to Girls
• Starts to grow taller
• Hips get wider
• Breasts develop and may start wearing a bra
• Menstrual periods begin
• Grow hair on underarm and around the female genitalia
• The skin becomes oily, which can give rise to pimples.

Emotional Changes during Puberty

• Feeling overly sensitive
Because your body goes through so many changes during puberty, it's common to
feel uneasy about them and become overly concerned about your physical
appearance.
• Feeling uncertain
Since you're not completely an adult and are not a child anymore, puberty can
potentially lead to uncertain times. As a transition phase, you may begin to wonder
and think about new and unfamiliar aspects of life such as career, livelihood and
marriage.
• Peer pressure
With the onset of puberty, your conversations with your friends will increase. Your peer
group and you are likely to be influenced by what you see around you in popular media
and the culture that is represented through them. You might often pick up on what's in
and what's out in terms of the way you dress, your language and even your behavior
depending upon what you see.
• Conflicting thoughts
Since you are somewhere in between as teenager during puberty, you may feel stuck
between how you were as a child and how you wish to be as an adult. Ex. you might
want to be more independent and at the same time, might also look for support from
your parents.
• Mood swings
To add to the uncertainty and conflicting thoughts, you may also experience frequent
and sometimes extreme changes in your mood. For example, sometimes your mood
will swing between feeling confident and happy to feeling irritated and depressed in a
short span of time.
• Develop a romantic relationship
Teenage relationships usually start at 9-11 years old. Adolescents in this stage have
a crush already. In adolescence, having a romantic partner can boost one’s
confidence. There are two different kinds of crushes in adolescents’ stage the identity
crush and romantic crush. Identity crush is when you find someone you want to
admire, while romantic crush is the beginning of romantic feelings.
Social Changes during Puberty
• Seeking more independence
wants to spend less time with family and more time with friends.
• Looking for new experiences
the nature of teenage brain development means that teenagers are likely to seek out
new experiences and engage in more risk-taking behavior. Ex. Wanting to experience
going to concerts.
• Thinking more about “right” and “wrong”
developing a stronger individual set of values and morals. Teenagers also learn that
they’re responsible for their own actions, decisions and consequences.
• Starting to develop and explore a sexual identity
Start to have romantic relationships or go on “dates”. These are not necessarily
intimate relationships.
• Communicating in different ways
the internet, cell phones and social media can significantly influence on how they
communicate with friends and learns about the world.