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2nd Quarter Lessons
2nd Quarter Lessons
2nd Quarter
1 lesson:
st
Warm up and cool down
Warm–up
A warm-up is usually performed before participating in technical sports
or exercising.
Concept Definition
Leisure as time Leisure is time free from obligations, work, (paid and unpaid), and tasks
required for existing (sleeping, eating)
Leisure as Leisure is a set of activities that people engage during free time – activities that
activity are not work – oriented or that do not involved life maintenance tasks such as
house cleaning or sleeping.
Play Play is an imaginative, intrinsically motivated, non – serious, freely chosen, and
active engaging activity.
Recreation Recreation is an activity that people engage in during their free time, that
socially redeeming values and generates a general sense of well – being.
Benefits of recreational activities:
• Enhance 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
• Teaches positive conflict resolution skills
• Provides alternatives to self-destructive behaviors
Having fun is not the ONLY reason to engage in recreational activities! Understanding the
recreation benefits is an essential component in building your character and personality.
The good dose of exercise
The good dose of exercise
You should increase the dose or amount of physical activity or exercise to
see changes in your fitness level. This is the overload principle, which is guided
by the FITT Principle that is composed of the following:
a. Frequency refers to how often you involved yourself in regular physical
activity or exercise.
b. Intensity refers to how hard you should exercise or the level of difficulty of
your physical activity.
c. Time refers to how long you should engage in a specific physical activity.
d. Type refers to the kind of exercise or physical activity you should engage in.
a. Curl up test
Purpose: to measure muscular endurance of the abdominal muscles.
Equipment: exercise mat, a measuring strip that is 30 inches long and 4.5 inches wide.
Procedure:
1. Lie flat on your back with your knees bent at 40 degrees angle. Feet flat on the floor and legs
slightly apart. The arms should be straight, in line with your trunk, and palms resting on the map.
2. Have one of your partners place the measuring strip under your knees on the mat so that your
fingertips rest on the edge of the measuring strip.
3. Start to curl up your torso using your abdominal muscles until your fingers reach the other side
of the measuring strip. Keep your heels in contact with the mat.
4. Do as many curl-ups as you can with a maximum of 75. You must have about 1 curl-up every 3
seconds.
5. Record your results.
Interpretation of Scores:
Age Number of cells
Boys Girls
15 16-35 18-32
16+ 18-35 18-35
b. Push – up
Purpose: to measure the strength of the arms and the shoulder girdle
Equipment: stopwatch
Procedure:
1. Boys: begin with the common push up position. The body is supported by
the hands and toes. Keep your upper body straight. Girls:
begin with the push up position with the weight placed on hands and
knees. Push with the arms until these are fully extended.
2. Lower the body until the elbows are at 90 angle. Perform as many as you
can in one minute.
3. Count the number of repeated push up done correctly. Record the results.
Age Number of push – ups
Boys Girls
15 16-35 7-15
16+ 18-35
c. Trunk lift
• Purpose: to measure the upper and trunk flexibility
• Equipment: exercise mat, ruler
• Procedure:
• 1.Begin by lying in prone position. Your legs should be straight and your
hands are under your thighs.
• 2.Extend your arms forward with one hand placed on top of the other.
• 3.Lift your chin slowly (as high as possible) while your partner holds your
legs. Hold this position for about 3 seconds.
• 4.Another classmate will measure (using a ruler) the distance between your
chin and the floor. You may have 2 trials and the record the best result.
Age Number of Trunk lifts
Boys Girls
15 9 – 12 inches (healthy zone)
16+
d.50 – yard dash
Purpose: to evaluate speed
Equipment: measuring tape and a flat surface 70 yards or longer
Procedure:
1.Mark off a safe course 50 yards long.
2.Position the starter at the finish line with a stopwatch. The starter
timer will shout “ready”, “get set” and “go”.
3.At the “go” signal, sprint as fast as you can to the finish line.
4.Record the time.
Skill Level Balance Scores (in seconds)
Boys Girls
Good to better 6.3 - 7 7-7.9
Average 7.1 - 7.5 8 - 8.7
Fair 7.6 – 8.5 8.8 – 10.3
Low 8.6+ 10.4+
e. One foot stand
• Purpose: to evaluate balance by holding the position for a maximum of 60 seconds
• Equipment: stopwatch and a flat surface
• Procedure:
• 1. Test your balance by standing on one foot. Bend the other leg and place the
other foot on the inside of the supporting leg.
• 2. Place your hands in waist. Raise the heel of supporting foot off the floor at a
given signal.
• Maintain balance as long as you can.
• 3. Stop this test if you lose your balance or if 60 seconds is over.
• 4. Record your score.
Skill Level Balance score (in second)
Boys Girls
Good to better 37 or longer 23 or longer
Average 15 – 36 8 – 22
Fair 5-4 3–7
Low 0-4 0-2
Fitness walking
• Walking is generally considered as a moderate physical activity, but 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 benefit
20 benefits of walking:
1.Helps with weight management
2.Accessible to everyone
3.Doesn’t require special equipment
4.One of the easiest ways to get more active
5.Reduces symptoms of depression and anxiety
6.A low impact exercise
7.Lowers low – density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
8.Raises high – density lipoprotein (HDL) cholesterol (the “good” cholesterol)
9.Lowers blood pressure
10.Reduces the risk of some cancers
11.Helps reduce risk and/or aids with the management of type 2 diabetes
12.Helps maintains strong bones
13.Reduces the risk of heart attack
14.Less likely to lead to injuries
15.Reduces stress
16.Reduces the risk of heart disease
17.You don’t have to pay for it
18.Builds aerobic fitness
19.Helps maintain lean muscle tissue
Frequently Asked Questions:
How does walking compare to running?
•Low heels
•Flexible sole
•Lightweight and breathable fabric
•Great fit
How can I prevent shin pain?
Painful or aching shins are very common for new walkers. It can also be
a problem when increasing speed or distance.
1.Select exercises that will involve all major muscle groups: chest, shoulders, back, legs, arms, hip, and trunk.
2.Select exercises that will strengthen the core. Use controlled movements and start with the light – to
moderate resistance.
3.Never lift weights alone. Always have someone work out with you in case you need a spotter or help with an
injury.
4.Warm – up properly before performing a light – to moderate intensity aerobic activity (5 to 7 minutes) and
some gentle stretches for a few minutes.
5.Maintain proper body balance that involves good posture, a stable body position and correct posture in
sitting, lying and other exercise positions.
6.Breathe naturally. Inhale during the concentric phase (lifting or pushing the weight up).
7.At the end of each strength – training workout, stretch out for a few minutes to help your muscles return to
their normal resting length and to minimize muscle soreness and risk of injury.
Exercise 1: neck stretches
Action: slowly and gently tilt the head laterally. You may increase the
degree of the stretch by gently pulling with one hand. You may also
turn the head about 30 degrees to one side and stretch the neck by
raising your head toward the ceiling. Do not extend your head
backward, instead look straight forward.
Action: gently circle your arms all the way around. Conduct the exercise
in both directions.
Action: place your arms slightly away from the body and rotate the
trunk as far as possible, holding the final position for several seconds.
Conduct the exercise for both the right and left sides of the body.
Areas stretched: hip, abdominal, chest back, neck and shoulder muscles,
hip and spinal ligaments
Exercise 5: chest stretch
Action: stand opposite your partner about an arm’s length apart, facing
each other. Place your hands on your partner’s shoulders. Let your
partner do the same. Bend down together at the waist without losing
hold of each other’s shoulders until your upper body is a parallel to the
floor. Hold the final position for a few seconds.
Action: have a partner grasp your arms from behind by the wrist and
slowly push them upward. Hold the final position for a few seconds.
Action: lie on your side and move one foot back by flexing the knee.
Grasp the front of the lower leg and pull the ankle toward the gluteal
region. Hold for several seconds. Repeat with the other leg.
Action: stand against the wall or the edge of a step and stretch the heel
downward, alternating legs. Hold the stretched position for a few
seconds.
2.Mountain pose
•Stand on the yoga mat with your feet together.
•Gently rock back and forth on the balls of your feet and your heels to spread your weight evenly across the base
of your feet.
•Bend your knees slightly and then straighten them again to help loosen your joints.
•Curl your pelvic bone up slightly so that your tailbone continues the straight line of your spine. Your goal is to
align your hips so that you’re not putting any extra pressure on your back or your knees.
•Extend your spine
3.Warrior pose I
•Step your left foot toward the back of your mat to come into warrior pose
•Bring the left heel to the floor and turn the left toes out to about a 45 – degree angle. Begin to bend the
right knee over the right ankle.
•Inhale while bringing your arms up over your head. The arm position can vary according to the mobility in
your shoulders.
•The classic position is with the palms touching overhead. However, you may choose to keep the palms
separated at shoulder’s distance apart or even bend at the elbows and open your arms like a cactus.
4.Warrior pose II
•Step or lightly jump with your feet 3 – ½ to 4 feet apart. Turn your left foot out by 90 degrees, the heel
should be opposite your right arch. Raise your arms out to the sides, parallel to the floor, shoulders down
palms facing the ground.
•Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor.
•Stretch the arms with the shoulders blades parallel to the floor. Keep the sides of the torso and the
shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and
look over your fingers.
•Maintain the position for 30 seconds to 1 minute. Inhale as you can come up. Repeat using the right tool.
5. Extended side angle
•From the downward facing dog position, bring your right foot to the front of your mat, placing it on the
inside side of your right hand.
•Anchor your left heel down to the floor. Angle your heel toward the center of your mat.
•Bend your right angle so that your calf and thigh form a right angle with your thigh parallel to the floor.
•Bring your gaze up towards your right hand. To keep the body in balance, repeat with your left foot.
6. Triangle pose
•Stand 3 – ½ to 4 feet apart. Hips are facing to the front. Stretch your body upward, then bending
downward from the waist to the front of your hips.
•Turn your right leg, including your thigh, knee and foot out by 90 degrees and left foot by 15 degrees.
•Raise your arms to shoulder level with your palms facing down towards the floor.
•Place your right hand on your right shin, as far down as you can reach comfortably.
•Raise your left arm towards the ceiling, with your palm facing forward. Gaze at your outstretched hand.
•As you inhale, come up, bring your arms down to your sides and straighten your feet. Repeat on the
other side.
7. Cat – cow pose
•Begin with your hands and knees on the floor, palms facing downward, with shoulders directly
over the wrists, and hips directly over the knees.
•Curl your toes under to stretch your foot arches. Inhale and slowly arch your back (cow), lifting
the chest up and away from the abdomen and extending your tailbone toward the ceiling.
•Release your feet to neutral so the tops are resting on the floor. On the exhale, round the lower
back (cat), gently contracting the abdomen. Repeat six times and increase your range of motion
with each repetition.
8. Staff pose
•Sit with your legs straight out in front of you on the floor. The feet are hips – width apart.
•Active the leg muscles by pressing out through the ball of the foot with the inner and outer heel.
Drop the shoulder blades down the back.
•Inhale and lengthen the spine all the way up the crown of the head.
•Tuck your chin in slightly. Stretch the abdominal muscles away from the lift of the chest. Bring the
gaze directly in front of you and breathe normally.
Benefits of Hip – hop Aerobics
• Calories and fat burning workout
• Improve coordination, flexibility, and agility
• Increase aerobic fitness
• Improve stamina and endurance
• Encourage confidence
• Develop social skills and values
• Promotes a positive mindset
• Improve mental functioning
1. Glide step
•Starting with the right foot, slide to the right, then slide to the left with
the left foot.
•Make it single – single – double slide step.
•Extend arms sideward left when sliding to the right then reverse direction
2. Box step
•Cross right foot over left foot, cross left foot over right (cts. 1,2). Pull right
foot back then pull left foot back (cts. 3 & 4)
•Stomp right foot then punch right arm downward then reverse side (cts.
5,6)
•Round arms from chest (cts. 7,8)
3. Pump step
•Starting with right foot, step side then close left foot to right foot with arms
pumping at chest level (cts. 1,2,3,4).
4. Pull down
•Starting with the right foot, slide to the right and push down right arm and
pull left leg up (cts. 1,2)
•Repeat starting with the left foot. (cts. 3 & 4)
8. Cool walk
•Starting with the right foot, walk forward with knees slightly bouncing, swing left arm
forward (as if your walking);repeat with the left swinging right arm foot (cts. 1,2,3,4)
•Repeat 4x
9. Shoe tap
•Start with a simple toe tap with the right foot moving forward closing
left to right, then moving backwards (cts. 1,2,3,4).
•Repeat starting with the left tool (cts. 5,6,7,8).