Movement-enhancement-module-1.pdf

02/09/2020

MOVEMENT ENHANCEMENT LESSON 1 

Hi! I’m Sir Raymond and I’ll be your PE instructor for this semester! I hope we will get along as we start to welcome the new normal this school year.

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INTRODUCTION! Health-related physical fitness is primarily associated with disease prevention and functional health. Participating in regular healthrelated fitness helps you control your weight, prevents diseases and illness, improves your mood, boosts energy, and promotes better sleep. In this section you will appreciate the importance of developing the different health related components and how valuable the attributes in an individual physique.

Module 1-Lesson 1: Health Related Fitness

Learning Outcomes

•Know the different tests that can be performed for each health-related fitness component. •Determine which fitness component you need specific improvement/s on.

Now that you’ve read the intended learning outcomes you are now ready to learn the Lesson 1: Health Related Fitness. Enjoy 

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Activity

Instruction

Name five (5) exercises that you can easily demonstrate and execute each exercise with a duration of 30 seconds per exercise using Tiktok or any app you like and include music that you prefer.

SECONDS

Questions 1. What have you observe while doing the exercise?

4. Did you feel the pain in your body?

2. Which part of your muscle contracts?

5. How often do you think you have to exercise?

3. Can you sustain each exercise within a minute?

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WHAT IS PHYSICAL FITNESS? Physical activity and exercise are important for everyone. Children, adolescents, and adults of all ages need regular physical activity. Understanding the benefits of physical fitness and knowing how active you should be can help you maintain good health and improve your overall quality of life. Fitness does not only refer to being physically fit, but also refers to a person’s mental state as well. If a person is physically fit, but mentally unwell or troubled, he or she will not be able to function optimally. Mental fitness can only be achieved if your body is functioning well. You can help relax your own mind and eliminate stresses by exercising regularly and eating right.

WHAT IS PHYSICAL FITNESS? Physical fitness is an important component to leading a healthy lifestyle. The inclusion of regular fitness activity helps students maintain fitness, develop muscular strength and improve cardiovascular health. A regular fitness activity improves the absorption of nutrients by the body, improves digestive processes and increases physiological processes. Physical fitness does not only mean exercising regularly and maintaining a healthy diet; there are physical fitness components that should be considered. These are the following:

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Health Related Physical Components Cardiovascular Endurance

 is the level at which your heart, lungs, and muscles work together when you’re exercising for an extended period of time. This shows how efficiently your cardiorespiratory system functions, and is an indicator of how physically fit and healthy you are.  It’s useful to know your cardiorespiratory endurance level because it can either be a sign of health or a sign that you need to improve your level of fitness. Increasing cardiorespiratory endurance has a positive effect on your overall health. Your lungs and heart are able to better use oxygen. This allows you to exercise for longer periods without getting tired. Most people can increase their cardiorespiratory endurance by doing regular exercise.

Cardiovascular Exercises at Home Burpees Jump Rope Jumping Jacks Jump Squat Kickboxing Dancing

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1. BURPEES – to do a burpee, alternate between a plank position and jumping forward in the air. Make sure that your hands are flat on the ground and your back straight. In just 10 minutes, you can burn more than 100 calories. We recommend starting slow and working your way up to 10 minutes or more to avoid injury.

2. JUMP ROPE – it is often considered the best cardio workout and is used for cross training by many athletes and a great cardio workout at home. If you jump rope for only 20 minutes, you can burn about 220 calories.

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3. JUMPING JACKS – Similar to burpees, doing jumping jacks for 10 minutes straight can burn around 100 calories. You can easily integrate jumping jacks into a circuit training like burpees, jumping rope and squat jumps.

4. JUMP SQUATS – As their name implies, you start out in a squat and then jump up, trying to get as high as possible, and then land back in the squat. It is high impact, especially on your knees, so care is needed when you are a beginner or if you are suffering a knee injury.

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5. KICK BOXING – Kickboxing is a combination of karate and boxing which is excellent for not only cardio but also strength straining. You can use some equipment, such as a punching bag and exercise video, or you can do it on your own if you already have some skills. In addition to burning around 100 calories per 10 minutes of working out, you also can get rid of your stress and aggression.

6. DANCING – Looking to have some fun with your cardio workout at home? Then put on some music and do some dancing. Anything that gets your heart pumping exercises your cardiovascular system, and certain dance moves also help to build muscle.

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Muscular Endurance  ability of a given muscle to exert force, consistently and repetitively, over a period of time. It plays a big role in almost every athletic endeavor. You might think of muscular endurance as stamina.  Long-distance running is a sport that requires muscular endurance. During a race, a marathon runner’s body performs the same movement and stride, over and over again. This requires their muscles to have an advanced level of endurance to avoid injury or extreme fatigue.  But you don’t need to train for a marathon to improve your muscular endurance. For the average person, it can be as simple as doing pushups until failure. This means doing one movement repetitively, with good form, until you can’t perform it anymore.  And you don’t have to be an athlete to benefit from increasing your muscular endurance. As with other types of exercise, muscular endurance training can increase your energy levels, help you sleep better, and improve your overall health, as well as your mood.

Muscular Endurance at Home Plank Body Weight Squats Lunges Push-ups Sit-ups

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1. Plank • To start, lie flat on your stomach (hips touching the ground) with your legs flat and upper body propped up by your forearms. • Tightening your lower back and shoulder muscles, raise your hips off the ground. • Hold for as long as you can (aim for intervals of 30 to 45 seconds) and then relax. That completes one repetition (rep).

Tips: 1. Perform 5 reps of your longest hold possible. 2. At the end of the 5th rep, your arms should be quivering. This is a good indication that you’re pushing your limits.

2. Body Weight Squats • Start by standing upright with your feet placed in a position slightly wider than shoulder-width apart, and your toes pointed straight ahead. • Bend your legs and drop your buttocks down to the height of your knees. Your legs should form a 90-degree angle when you’re at the bottom of the movement. • With your weight on your heels, push yourself back upright, squeezing through your gluteus (buttock muscles) on the way up. • Perform 5 sets of 25 repetitions. Adjust this rep number if you feel you can do more at the end of each set. Tips: 1. Maintain good form by keeping your chest out and shoulders back. Don’t let your torso become parallel with the ground. 2. Try a variation on this traditional squat by widening your stance and pointing your toes outward. This move will target the inside of your thighs.

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3. Lunges • Stand upright with your feet shoulder-width apart. • With your right leg, take a large step forward, then drop your body down so that your back leg touches the ground. • Push down through your front heel and stand back upright. • Repeat the same motion with your left leg. • Perform 5 sets of 30 lunges (15 on each leg, per set).

Tip: 1. Resist the urge to drop your torso. Keep your abdomen upright.

4. Push-ups • Start by lying flat on your stomach. • Push yourself off the ground into a plank position. Hold your body up with your toes and with your hands (not your forearms, as with the plank described above). • Lower yourself back down, letting your chest touch the ground. • Promptly push down on your palms and raise your body back to a plank position. • Perform 5 sets of 15 repetitions (adjust as needed). Tip: 1. If this movement is too advanced for you, start with your weight on your knees instead of your toes.

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5. Sit-ups • Start by lying flat on your back, with your legs bent and your feet flat on the ground. Place your hands beneath your neck, with your elbows out to the sides. • Clench your stomach muscles and bring your torso up so that it’s flush with your thighs. Resist the urge to use momentum, rather than your muscles, to bring your body up. • Guide your body down in a controlled motion to maximize your muscle use. • Perform 5 sets of 25 repetitions. Tip: 1. When doing sit-ups, use a yoga mat to keep your tailbone from rubbing uncomfortably on the ground.

Flexibility 6 Benefits of Flexibility  Stretching your body to become more supple and flexible offers many physical benefits. Such training allows for easier and deeper movements while building strength and stability. Stretching your muscles and joints also leads to greater range of motion, improved balance, and increased flexibility.

1. Fewer Injuries 2. Less pain 3. Improve posture and balance 4. Positive state of mind 5. Greater strength 6. Improve physical performance

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Poses for back flexibility

Intense side stretch  This forward bend stretches your spine, hips, and legs. It also benefits your posture, balance, and digestion.

Poses for back flexibility

Head to knee  Suitable for all levels, this pose helps improve flexibility in your back, hips, and thighs. It also increases blood flow in the lower abdomen and can be a great stress reliever.

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Poses for core flexibility

Cat-Cow  The fluidity of this pose works well for improving mobility and flexibility in your core, neck, shoulders, and spine.

Poses for core flexibility

Bow Pose

 This intermediate level pose helps stretch many of the muscles that are used when sitting. It can help increase flexibility in your core muscles as well as the muscles in your back, chest, gluteus, and legs.  Avoid doing this pose if you have pain or discomfort in your neck, shoulders, or back.

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Poses for hip flexibility

Low lunge

 Ideal for all levels, this pose helps lengthen your spine, open your hips, and build muscle strength.

Poses for hip flexibility

Wide-angle seated forward bend

 This forward bend can help open up your hips and low back while also boosting flexibility in your hamstrings and calves.  To go deeper into the pose, you can sit on the edge of a cushion or block to tilt your pelvis forward.

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Poses for shoulder and neck flexibility

Cow Face Pose

 Appropriate for all levels, this pose stretches your shoulders, chest, and arms.

Poses for shoulder and neck flexibility

Plow Pose

 This intermediate level pose may help alleviate tension in your neck, shoulders, and spine.  If you find it hard for your feet to reach the floor, rest them on the seat of a chair or a stack of cushions. Avoid doing this pose if you have any concerns with your neck, digestion, or blood pressure.

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Health Related Physical Components

Body Composition

 Is a method of describing what the body is made of which includes fat, protein, minerals and body water.  It helps to validate services like personal training, patient care, and corporate wellness.

TABLE 1: Nutritional Status based on Asian American Diabetes Initiative (AADI) BMI Cutoff for Asians

Comments

<18.5

Your weight is below healthy range. This can put you at risk for developing many health problems. Talk to your healthcare provider about your ideal body weight.

18.5 - 22.9

Your weight is within healthy range. Continue exercising and eating healthfully.

23 - 26.9

Your weight is above healthy range. Your risk for developing type 2 diabetes and other chronic diseases are higher. Talk to your healthcare provider about your ideal body weight and how to make healthy lifestyle changes.

≥27

Your weight is further above healthy range. It increases the risk for developing many chronic diseases such as heart disease and type 2 diabetes, and decreases overall quality of life. Talk to your healthcare provider about your ideal body weight and how to make healthy lifestyle changes.

*Note: BMI may not apply to athletes who tend to have large muscle mass, elderly people, pregnant women and children.

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Job well done! Now, maintain doing those exercises REGULARLY and surely you’ll be healthy. #BeActiveBeHealthy You can now proceed to lesson 2 ^_^

08/09/2020

MOVEMENT ENHANCEMENT LESSON 2 

INTRODUCTION! You already know that benefits come when you prioritize physical fitness. The trick is understanding what fitness is and how you can go about achieving it. In this Lesson, you are going to execute physical fitness assessments. These tests are conducted for you to know your capabilities physically. Apparently, these assessments are designed to monitor your physical fitness and health conditions to ensure that schools provide you the necessary support for both your academics and physical fitness needs.

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Module 1-Lesson 2: Fitness Evaluation

Learning Outcomes

•Discover your current physical fitness level through specific health-related fitness tests performed. •Perform physical fitness tests efficiently and coordinate necessary movements each specific test demands •Accomplish and record fitness testing results and value its improvements

Have you been doing a regular exercise? I hope you did but now, It’s your time to evaluate how physically fit you are.

Now that you’ve read the intended learning outcomes you are now ready to learn the Lesson 2: Fitness Evaluation. Enjoy 

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How to asses myself?

A. Cardiorespiratory Fitness Evaluation Assessing your cardio fitness is simple. The way to get better at cardio is to do it on a regular basis. Consistency is how you build endurance and fitness and there are a variety of ways to measure that, including:

I-Mile Walk Test

Estimate your level of cardiorespiratory fitness based on the amount of time it takes you to complete 1 mile of brisk walking and your exercise heart rate at the end of your walk; age, gender and body weight are also considered. A fast time and a low heart rate indicate a high level of cardiorespiratory endurance.

I-Mile Walk Test

3 – Minute Step Test

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3 – Minute Step Test

The rate which the pulse turns to normal after exercise is also a good measure of cardiorespiratory capacity, heart rate remains lower and recovers faster in people who are more physically fit. For the step test, you step continually at a steady pace for three minutes and then monitor your heart rate after the activity.

How to asses myself?

B. Muscular Strength and Endurance Evaluation

Two of the best exercises to measure the endurance of your abdominal and arm muscles are partial sit-ups and arm extensions (push-ups).

Partial Sit-Ups Test

90 degrees Push-Ups

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Partial Sit-Ups Test

The sit-up test is to measure the endurance of the abdominal and hip-flexor muscles. The aim of this test is to perform as many sit-ups as you can in 30 seconds. This will test your abdominal strength and muscular endurance.

90 degrees Push-Ups

The push-up fitness test (also called the press-up test) measures upper body strength and endurance. There are many variations of the push-up test, with differences in the placement of the hands, how far to dip, the duration of the test and the method of counting the number of completed push-ups.

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How to asses myself?

C. Flexibility Evaluation

There is no general test to measure total body flexibility. This is due to the makeup of the human body. One reason to measure flexibility is that flexibility is literally required for efficient body movement.

Sit and Reach

It may be the most well-known method of assessing lower body flexibility. The subject sits on the floor with legs extended and bends forward from the waist very slowly and as far as possible. A yardstick is then used to measure the distance.

Sit – and – Reach

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How to asses myself?

D. Body Composition

It may be the most well-known method of assessing lower body flexibility. The subject sits on the floor with legs extended and bends forward from the waist very slowly and as far as possible. A yardstick is then used to measure the distance.

So far so good! Now it’s your time to assess yourself. 