ANGELA ARCOSATUN, LPT, MAPE, EDD Instructor ANGELA ARCOS – ATUN, LPT, MAPE, ED. D INSTRUCTOR HEALTH OPTIMIZING PHYSICAL EDUCATION HOPE 1 INSTRUCTOR INFORMATION: ANGELA ARCOS-ATUN, ED. D. 34 YEARS OLD, MARRIED, RAWIS LEGAZPI CITY. EDUCATIONAL BACKGROUND: Bachelor in Secondary Education, Major in MAPEH, 2009 DWCL Master of Arts in Physical Education, 2013 - Bicol University Doctor of Education in Educational Leadership and Management, 2019- Bicol University Licensed Professional Teacher WORK EXPERIENCES: • Permanent Senior High School Teacher from Legazpi City National High School • Former College PE Instructor (2009-2014) • Part time Instructor at Divine Word College of Legazpi (2020) • Part- Time Instructor at Daraga Community College(Present) • Dance Fitness Instructor/Freelance Choreographer HOBBIES/SPECIAL SKILLS: Dancing, singing, sports(volleyball, basketball swimming ) REQUIREMENTS: • Class participation/Asynchronous/ Projects/classwork/practical activities/demonstration • Outputs submitted through Facebook Group Page/GC • Quizzes/written work/recitation/Quarterly assessment GRADING SYSTEM: • WRITTEN WORK (25 %) • PERFORMANCE TASK (50%) • QUARTERLY ASSESSMENTS (25 %) • TOTAL : 100 % RUBRICS FOR OUTPUT CHECKING • COMPLETENESS -5 • CONTENT -5 • GRAMMAR CONSTRUCTION -5 • PUNCTUALITY/NEATNESS - 5 5 4 3 2 1 COMPLETENESS Submitted complete answers Lacks 1 output Lacks 2-3 answer Lacks 4-5answer sheets sheets Lacks 6answer sheets CONTENT Provided excellent relevant insights about the topic Provided good relevant insights about the topic Provided some relevant insights about the topic Provided less relevant insights about the topic Incomplete relevant insights about the topic GRAMMAR CONSTRUCTION Excellent grammar construction and use of words Good grammar construction and use of words Fair grammar construction and use of words Needs improvement of the grammar construction and use of words Poor sentence construction PUNCTUALITY/ NEATNESS Submitted before the scheduled deadline Submitted late for at least one day Submitted late for at least two days Submitted three days late Submitted 4-5 days late TOTAL OVERVIEW: WHAT TO LEARN FROM THIS SUBJECT? • concepts of aerobic, bone strengthening, and muscle strengthening exercises and its impact to over-all health and health-related fitness (HRF) status, barriers to physical activity assessment participation and one’s diet • perform different activities • concepts will ultimately allow you to understand better, first, the differences of the two exercises, and second, its relationship for you to appreciate and engage in physical activities as part of a healthy lifestyle. • Lesson empowers students to engage in exercise through purposive, careful planning, and skillful execution of aerobic and muscle- and bone strengthening activities and constantly appraise progress as to how much impact does these exercises affect lifestyle and health. • Lesson 1: Aerobic Activities and Muscle and Bone Strengthening Activities • Lesson 2: Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment participation and one’s diet BACKGROUND INFORMATION FOR LEARNERS • Content Standard: The learner demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as requisite for physical activity assessment performance, and as a career opportunity •Performance Standard: The learner leads fitness events with proficiency and confidence resulting in independent pursuit and in influencing others positively. • At the end of the session, each learner will be able to: 1. Distinguishes aerobic from muscle-and bone strengthening activities. PRE-TEST WHAT ACTIVITIES OR SPORTS DO YOU ENJOY OR PARTICIPATE IN? WHAT ACTIVITIES OR SPORTS DO YOU ENJOY OR PARTICIPATE IN? DEFINE AEROBICS Aerobic • any form of exercise or activity that uses the aerobic metabolism which means that oxygen is a vital factor in delivering energy to sustain any activity. • is used to develop cardiovascular fitness AEROBIC ACTIVITY • Moves your large muscles • Endurance activity • Make your heart beat faster • Makes your heart and lungs stronger AEROBIC EXERCISE • “cardio” • Involves pumping of oxygenated blood by the heart to deliver oxygen to working muscles MUSCLE AND BONE STRENGTHENING ACTIVITIES • Activities where you move your body, a weight or some resistance against gravity. • improve the muscular strength, a health-related component of fitness, and increase muscle mass as well as bone density by exposing the group of muscles and bones to a resistance in a form of weight or force. WHY AEROBIC? • accessible • efficient in terms of cost and space • offers convenience, and does not require expensive equipment. With a little creativity and a right formula, you can put together a fitness routine that includes a wide range of fun and effective aerobic exercises to build muscle, burn calories, and feel better. • To develop your aerobic capacity • purposive, planned, and skillful execution of activity or workout. WHAT ARE EXAMPLES OF AEROBIC ACTIVITIES OR EXERCISES? EXAMPLES: BONE STRENGTHENING EXERCISE • Bone strengthening exercise • used to improve the strength capacity of the bone and enhance growth especially among teens. • weight bearing or weight loading activity. EXAMPLES: ACTIVITY: • GROUPINGS (1-5) • Perform aerobic exercises and muscle and bone strengthening exercise through a dance BY PAIR/GROUP • Start with a warm up, exercise proper and end with a cool down exercise ASSIGNMENT: • BRING: PICTURES OF YOURSELF DOING AEROBIC AND MUSCLE BONE STRENGTHENING ACTIVTIES • ILLUSTRATION BOARD/COLORING MATERIALS/USED MAGAZINES and recycled materials/plastic cover/and other learning materials. • Create an advocacy material/Collage/poster showing the different PICTURES OF YOURSELF DOING AEROBIC AND MUSCLE BONE STRENGTHENING ACTIVTIES. OBJECTIVES: AT THE END OF THE LESSON, STUDENTS ARE EXPECTED TO: • Self-assesses healthrelated fitness (HRF) status, barriers to physical activity assessment participation and one’s diet BARRIERS TO PHYSICAL ACTIVITY •Barriers - variety of challenges and that hinder you to become physically active. EXAMPLES: 1. PERSONAL BARRIERS • Now a days, people’s lives have become convenient and easier as well as less active due to current trends in technology and development. 2. ENVIRONMENTAL BARRIERS • The location where people stay has a huge effect on a person 's involvement in physical activity. List of environmental factors affecting our participation in the physical activity: • Accessibility of walking paths • cycling, and recreation facilities, • availability of public transportation, • pollution, crime, weather, family and friends. BARRIERS TO A PROPER DIET: BARRIERS TO A PROPER DIET: • 1. Lack of self-discipline • 2. Insufficient time to prepare • 3. Few choices • 4. Lack of self-discipline • 5. Insufficient time to prepare • 6. Limited options DIET AND NUTRITION • Diet refers to the food and drink that a person consumes on a daily basis, and • to the emotional and physical conditions associated with • Nutrition is the method of supplying or receiving the food needed for health and development. Proper diet is an integral part of a healthy lifestyle. • Fruit and vegetables • provides a wide range of vitamins and minerals • main source of antioxidants and flavonoids for children. • produce essential vitamins and minerals that help prevent disease • can lower cholesterol, keep the intestine healthy and help digestion. • Milk and dairy • milk, cheese and yoghurt that are high in protein, calcium • and other vitamins and minerals. • Meat, fish, eggs, nuts and pulses • provide protein, iron, zinc and other minerals and vitamins. ACTIVITY: CLOUD MAP •Use the cloud map to categorize the following exercises/activities according to its HRF component. Write the letter that corresponds to your answer inside the cloud map. FLEXIBILITY MUSCULAR STRENGTH MUSCULAR ENDURANCE CARDIOVASCULAR ENDURANCE • a. Swimming • b. cycling • c. digging • d. jogging e. boxing • f. Curl-up • g. Lifting weights • h. push-ups • i. yoga • j. shoveling • k. dancing • l. Climbing wall • m. jumping rope WHAT I HAVE LEARNED • Activity 5. Take time to remember the things that we have discussed earlier and use them to answer this activity. • In this lesson, I learned that: • 1. Physical Fitness is ____________________________________________________________________ • 2. It is necessary to assess one’s health status because _________________________________________ • 3. The factors affecting our participation in the physical activity are_________________________________ • 4. Is it important to have a proper diet and nutrition because _______________________________________ LISTED BELOW ARE EXAMPLES OF PHYSICAL ACTIVITY BARRIERS. DRAW A LINE TO MATCH THE FOLLOWING STATEMENTS IN THE TYPE OF BARRIER THEY BELONG Accessibility of walking pathways Lack of motivation Unavailability of parks/grounds for activities Use of elevators and vehicles SUMMARY: REVIEW/RECAP: • In this l e s s o n your prior knowledge about FITT and how it is applied in designing your aerobic workout plan will be further enhanced as you will be provided with activities to facilitate understanding of both concepts. It is hoped that after finishing this module you will be able to skillfully design your aerobic workout plan and enjoy the benefits of aerobic activities more than ever. OBJECTIVES WEEK 2: •Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain healthrelated fitness (HRF). FITT APPLIED TO STRENGTH TRAINING • In strength training or exercises FITT is interpreted and applied as the following: FREQUENCY • Frequency: Just like in aerobic workout, this factor will guide how many days in a week you should do strength training. From the illustration above, muscular and bone strengthening exercises can be safely done in 1-2 non-consecutive days in a week and should follow a hard exercise session. INTENSITY • Intensity: As in any workout target, intensity in the form of overload, is the most important factor to consider in muscular and bone strengthening workout. But, unlike aerobic workout, strength training intensity is determined using the amount of resistance or load. Sets, repetitions, and load volume are also aspects to consider in setting the desired intensity. OVERLOAD SHOULD BE MEASURED INTELLIGENTLY OR ELSE OVER EXERTION AND INJURY WILL BE MOST LIKELY MAKING THE WORKOUT COUNTERPRODUCTIVE. • Ex. To determine your starting load to develop your pectorals, deltoids, triceps, and abdominals using push up, you perform push up as many times as these muscles can perform the exercise up to the point of muscle failure. • • Muscle failure is the moment when your muscles are not capable of exerting the amount of force necessary to complete the current repetition, with a given load. • • If in case you are using an implement, like for example a dumbbell, then simply you just must perform, triceps curl up to the point of muscle failure. TIME • Time: In this case, time or duration of the muscle and bone strengthening workout is determined by the number of sets, repetitions, and exercises to be performed in each exercise session. Beginners normally start with a single set while those who have spent 6 or more weeks depending on progress can have 2-3 sets. • Ex. 1 set; 12 repetitions per exercise X number of target muscles or body parts • • Biceps: 2 exercises; 1 set; 12 repetitions each Triceps: 2 exercises; 1 set; 12 repetitions each Pectorals: 2 exercises; 1 set; 12 repetitions each Abdominals: 4 exercises; 1 set; 12 repetitions each TYPE • Type: Refers to the kind of exercises or method you are using. Muscle and bone strengthening can be achieve using body weight, free weights, weight machines, exercises such as plyometrics, resistance bonds, and sports such as basketball, football, and volleyball. Daily activities such as lifting, climbing stairs, pushing heavy objects also helps in improving muscle and bone strength. • • How to determine your target heart rate zone? • Calculating the Target Heart Rate Zone using the Heart Rate Reserve: • For example, say your age is 16 and you want to figure out your target heart rate zone for vigorous aerobic exercise using the HRR method. Follow these simple steps: • How to determine your target heart rate zone? • Calculating the Target Heart Rate Zone using the Heart Rate Reserve: • For example, say your age is 16 and you want to figure out your target heart rate zone for vigorous aerobic exercise using the HRR method. Follow these simple steps: • A. Subtract 16 from 220 to get 204 — this is your maximum heart rate. • B. Check your resting heart rate first thing in the morning. Say it's 70 beats per minute. • C. Calculate your HRR by subtracting 70 from 204.Your HRR is 134. • D. Multiply 134 by 0.7 (70%) to get 93.8, then add your resting heart rate of 70 to get 163.8 beats per minute as your lower limit. • E. Now multiply 134 by 0.80 (80%) to get 107.2, then add your resting heart rate of 70 to get 177.2. • Your target heart rate zone for vigorous exercise is: • Lower Limit: 163.8 beats per minute • Upper Limit: 177.2 beats per minute. • Ideally, target heart rate zone lower limit should not be lower than 60% of your HRR ACTIVITY • CREATE EXERCISES (FITT) goals based on training principles to achieve and/or maintain health-related fitness (HRF). • Use the table below • (LAS IN HOPE 1 Page 4) Frequency Intensity Sun Mon Tue Wed Thu Fri Sat Type of Exercise/Activity Time/Duration Rest 170 bpm (80%) HIIT (high intensity interval training) 15 minutes WEEK 3 OBJECTIVES: • Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a variety of settings in- and out-of school • Activity : Challenge the family members for an aerobic or dance presentation for atleast 5-8 minutes using the FITT formula, include the phases of exercises like warm – up, dance or activity proper and cool down (don’t worry if you are not a good dancer, it increases the level of fun, and it’s not about dancing anyway). Make a video of it and submit it through facebook messenger, through my email address or through our facebook page or google classroom. WEEK 4 OBJECTIVES: • Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing associated with MVPAs to monitor and/or adjust participation or effort. • When you engage in physical activities for health and fitness improvements, you need to monitor the effort you are giving. This is because the effort given in doing physical activities contributes to the achievement of your fitness goals. By monitoring your effort, you will be able to know if you are reaching at least a moderate intensity level and at most a vigorous one. • Remember, it is important that your body is challenged to do more than what it is used for changes to occur. If the physical activity you do is too easy for your body, changes (if any) would be minimal. Hence, your body should be challenged. You need to sustain moderate to vigorous intensity of physical activity for your body to be challenged. • You will be able to monitor your effort through physiological indicators. Physiological indicators are those signs that are physiologic in nature or have to do with bodily processes. These include heart rate, rate of perceived exertion (RPE), and pacing. Each of these physiological indicators is important. However, depending on your fitness goal and personal preference, each indicator has its own advantages. • It is important that you monitor your fitness improvements since these will eventually dictate your progression. If your body has adapted to the demands you place on it, then it would be best to progress to another level until you reach your optimum level of overload. This is the principle of progression. Following this principle, the load you place on your body should occur in gradual succession rather than in major bursts for safe and effective results. The new challenge now posed on your body is how to advance to another level. • However, as you become more fit, the rate of improvement levels off. As the principle of diminishing returns indicates, once you get more and more fit, the benefit you get for each additional amount of activity may not be the same as before. When your physical activity level is high, you can expect to have lesser improvements despite additional amounts of physical activity. When this happens, the challenge is on how to maintain that level of physical activity. Directions: Identify the following pictures and unscramble the letters in your notebook that correspond to the picture. KNCE SPELU____________________ https://www.google.com/search?q=neck+pulse+r ate+and+time+black+and+white&tbm=isch&ved= 2ahUKEwiA0rqXoZ7qAhXvxIsBHZcBCHAQ2- SSWITR SEPUL_________________ HEART OR PULSE RATE • is the number of times your heart beats per minute (bpm). Normal heart rate depends from person to person. Knowing yours can be an essential heart-healthy measure. As a person ages, changes in the rate and regularity of one’s pulse can vary and may mean a heart condition or other state that needs to be addressed. HEART RATE • extensively used as an indicator or a gauge of aerobic exercise intensity and is helpful in creating aerobic exercise prescription. It is widely used, aside from being non-invasive and convenient; precise and reliable heart rate monitors are readily available. • It is helpful from physiological viewpoint as an indicator of aerobic exercise intensity and aerobic or cardiovascular fitness. • also known as pulse rate, is the number of times a person’s heart beats per minute. • indicates the effort your heart is doing based on the demands you place on your body. The more demanding your physical activity is, the faster the heart rate. HOW TO DETERMINE YOUR TARGET HEART RATE ZONE? • Calculating the Target Heart Rate Zone using the Heart Rate Reserve: • For example, say your age is 16 and you want to figure out your target heart rate zone for vigorous aerobic exercise using the HRR method. Follow these simple steps: EACH TIME YOUR HEART BEATS, IT PUMPS BLOOD INTO THE ARTERIES OF YOUR BODY. THE SURGE OF BLOOD CAUSES A PULSE, WHICH IS WHAT YOU FEEL BY HOLDING YOUR FINGERS AGAINST AN ARTERY. THE MAJOR ARTERIES THAT EASY TO LOCATE AND FREQUENTLY USED FOR PULSE COUNTS ARE THE RADIAL ARTERY (JUST BELOW THE BASE OF THE THUMB) AND THE CAROTID ARTERY (JUST BELOW THE SIDES OF JAW). SOME PEOPLE FIND IT EASIER TO LOCATE THE CAROTID ARTERY BUT LOCATING THE RADIAL ARTERY IS EASIER FOR OTHERS. • To determine your pulse rate, locate your pulse using your index and middle fingers. Press gently to feel the pulse. Count the number of beats in 10 seconds and multiply by 6 to get your number of beats per minute. The 15-second count is also used by multiplying by 4 to get the number of beats per minute. • A. Subtract 16 from 220 to get 204 — this is your maximum heart rate. • B. Check your resting heart rate first thing in the morning. Say it's 70 beats per minute. • C. Calculate your HRR by subtracting 70 from 204. Your HRR is 134. • D. Multiply 134 by 0.7 (70%) to get 93.8, then add your resting heart rate of 70 to get 163.8 beats per minute as your lower limit. • E. Now multiply 134 by 0.80 (80%) to get 107.2, then add your resting heart rate of 70 to get 177.2. YOUR TARGET HEART RATE ZONE FOR VIGOROUS EXERCISE IS: • Lower Limit: 163.8 beats per minute • Upper Limit: 177.2 beats per minute. • Ideally, target heart rate zone lower limit should not be lower than 60% of your HRR • What I have Learned Activity : Using the HRR method, determine your aerobic exercise target heart rate zone. Work within the range of 60%-95%. Ex 60% and 70% Activity 2: • Using your output in activity 1, design your 1-week aerobic workout plan taking other factors such as frequency, time, and type into consideration. Use the format below. Day 1 is given as an example. • 1. Maximum Heart rate: • 2. Resting Heart Rate: • 3. Heart Rate Reserve: • 4. Target Heart Rate Zone: Lower Limit: __________ Upper Limit: __________ Activity 2: Table – Aerobic Exercise Plan Frequency Intensity Sun Mon Tue Wed Thu Fri Sat 170 (80%) bpm Type of Exercise/Activity Time/Durati on Rest HIIT (high intensity 15 minutes interval training) QUESTIONS? SUMMARY: • Aerobics and Muscle-Bone Stengthening Activities • FITT • Target heart rate zone • health-related fitness (HRF) status, barriers to physical activity assessment participation and one’s diet EVALUATION:
