Grade 10 – Physical

Education
JOSEPHINE A. AGRIMANO
 1. Perform around 20-30 minutes of moderately
intense physical activity on most days of the week.
It can an accumulation of minutes for each day

2. Eat a healthy breakfast everyday

3. Manage stress effectively
4. Get 7 to 8 hours of sleep per night

5. Perform simple flexibility exercises involving

all joints of the body

6. Eat a healthy diet that is rich in whole-wheat

Grains, fruits and vegetables and is low in
saturated and trans fat
7. Do not use tobacco in any form and avoid
second hand smoke

8. Maintain your recommended body weight

Through adequate nutrition and exercise

9. Have at least one close friend or relative in

whom you can confide in and to whom you can
express your feelings openly

10. Be aware of your surroundings and take

personal safety measures at all times.
These are illness that involve crucial disturbances in
eating behaviors thought to stem from some
environmental pressures. These disorders are
characterized by intense fear of becoming fat, which
does not disappear even when the person is losing
weight in extreme amounts.
 Anorexia Nervosa

An eating disorder characterized by self-

imposed starvation to lose and maintain very
low body weight due to a false/distorted
perception of being fat
 Bulimia Nervosa

An eating disorder characterized by a pattern

of binge-eating and purging in an attempt to
lose weight and/or maintain low body weight
 Binge-eating Disorder

An eating disorder characterized by

uncontrollable episodes of eating excessive
amounts of food within a relatively short
time
 Emotional Eating

The consumption of large quantities of

food to suppress negative emotions
 THE GOOD DOSE OF
EXERCISE

You shouldn’t increase the dose or amount

of physical activity or exercise to see
changes in your fitness level. This is
OVERLOAD PRINCIPLE, which is
guided by the FITT Principle that is
composed of the following
 Frequency

It refers to how often you involve yourself in

regular physical activity or exercise.
 Intensity

It refers to how hard you should exercise or

the level of difficulty of your physical activity.
 Time

It refers to how long you should engage in a

specific physical activity
 Type

It refers to the kind of exercise or physical

activity you should engage in.
 CONCEPT DEFINITION

LEISURE AS TIME
Leisure is time free from obligations, work (paid and unpaid),
tasks required for existing (sleeping, eating)

Leisure is a set of activities that people engage in during free

LEISURE AS
ACTIVITY time- activities that are not work-oriented or that do not
involve life maintenance such as housecleaning or sleeping

Play is an imaginative, intrinsically-motivated, non serious,

PLAY
freely chosen, and actively engaging activity

It is an activity that people engage in during their free time,

that people enjoy, and that people recognizes as having
RECREATION socially redeeming values and generates a general sense of
well-being.
Walking is generally considered as a
moderate physical activity, but it is
effective in promoting metabolic
fitness and overall health. T o 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
benefits:
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 an/or aids with the
management of type 2 diabetes
12. Help maintains strong bones
13. Reduces the risk of heart disease
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
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. Warp-up properly before performing to 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. Breath naturally. Inhale during the eccentric
phase (bringing the weight down) and exhale
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