THESE GOALS SHOULD BE: S- (Specific) M- (Measurable) A- (Achievable) R- (Relevant) T- (Trackable) S-M-A-R-T Components of Health Related Fitness Learning Competency: • Reviews goals based on assessment results PE8PF-IIIa-34 Setting your goals When taking on any challenge, it’s a good idea to define your goals. • What you want to accomplish? • How will you carry out your plan? Short-term goal Should be developed with a limited amount of time in mind. Example: A 15-year old is aiming to improve his road running time over three kilometers by five seconds this week. Long-term goal Is something you want to do further in the future. It requires time and planning. Example: A girl is aiming to be running a distance of eight kilometers by the end of the school year. THESE GOALS SHOULD BE: S-M-A-R-T S- (Specific) M- (Measurable) A- (Achievable) R- (Relevant) T- (Trackable) THESE GOALS SHOULD BE: S-M-A-R-T S- (Specific) Write down what you want to achieve. THESE GOALS SHOULD BE: S-M-A-R-T M- (Measurable) Write down amounts, times, days, and other measurable factors THESE GOALS SHOULD BE: S-M-A-R-T A- (Achievable) Your goals should be realistic THESE GOALS SHOULD BE: S-M-A-R-T R- (Relevant) Your goals should be important to you THESE GOALS SHOULD BE: S-M-A-R-T T- (Trackable) Recording your progress helps you see what you have achieved. WHAT WERE THE PHYSICAL ACTIVITIES IN YOU CHILDHOOD? WHAT ARE THE PHYSICAL ACTIVITIES YOU DO NOW AS A TEENAGER? CAN YOU GIVE SOME BENEFITS YOU CAN GET THROUGH PARTICIPATION? Endurance, Muscle- and Bone-strengthening Activities MUSCLE STRENGTHENING ACTIVITIES Exercise in which group of muscles work or hold against force or some weight. . Often involve heavy objects, such as weights which are lifted multiple times to train various muscle groups. It can also be done by using elastic bands or body weight for resistance. MUSCLE STRENGTHENING ACTIVITIES Examples: Climbing a tree Doing push-ups and sit-ups Carrying heavy loads, and heavy gardening (digging) Games such as tag of war Wall climbing BONE STRENGTHENING ACTIVITIES This kind of activity (sometimes called weight bearing or weight-loading activity) produces a force on the bones that promotes bone growth and strength. This force is commonly produced by impact with the ground. BONE STRENGTHENING ACTIVITIES Examples: Jumping Jacks Running Hopping, skipping, jumping Sports (gymnastic, basketball, volleyball, lawn tennis) DIRECTIONS: With your group, showcase different muscles and bones activities/exercises through your dance moves! Present your output through video presentation on Monday! MUSCLE STRENGTHENING ACTIVITIES Muscle contra BONE STRENGTHENING ACTIVITIES DIRECTION: Find words from the jumbled letters that refer the components associated with HealthRelated Fitness. DIRECTION: Find words from the jumbled letters that refer the components associated with HealthRelated Fitness. Activity 2: Look at each picture. Tell whether the physical activity is Health-Related Fitness. Put Target into ACTION Question: • Which of the two pictures show physical fitness activity? • Based on the activity, how do physical activities contribute meaningfully to a person’s desired level of fitness? Physical Activity and Physical Fitness Defined Physical activity defined as any bodily movement created by skeletal muscles that require energy outflow. It is produced by alternating reduction and relaxation of the skeletal muscles which results in a notable increase in energy a person uses. Benefits of Physical Activity Easy breathing due to improved respiration and blood circulation ❖ Improved cardiac output because the heart gets stronger and efficient ❖ Improved vascular system because your veins and arteries become cleaner ❖ Benefits of Physical Activity from the reduction of fatty deposits ❖ Maintained and sustained physical activity or work overtime resulting to ❖ increased muscular strength and endurance. ❖ Improved flexibility and sensory skills like balance and movement ❖ Fitness a condition in which an individual has enough energy to avoid fatigue and enjoy life. Health-Related Fitness the ability to become and stay physically healthy Physical Fitness a state of health and well- being that enables the individual to perform well in the aspects of sports, occupations and daily activities. Health-Related Components the factors that promote total health and prevent the beginning of disease and problems associated with an activity. Fitness a condition in which an individual has enough energy to avoid fatigue and enjoy life. Health-Related Fitness the ability to become and stay physically healthy Physical Fitness a state of health and well- being that enables the individual to perform well in the aspects of sports, occupations and daily activities. Health-Related Components the factors that promote total health and prevent the beginning of disease and problems associated with an activity. WHAT IS HEALTHRELATED FITNESS? HEALTH-RELATED FITNESS ▪ ▪ Health-related fitness activities play a vital role in the holistic development of a person. This ensures cardiovascular fitness; thus, help you achieve a state of wellness. FITNESS is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life. HEALTHRELATED FITNESS COMPONENTS CARDIOVASCULAR FITNESS • It is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles for an extended period of time. MUSCULAR STRENGTH & ENDURANCE • Strength refers to the maximum amount of force a muscle can exert against an opposing force; while Endurance refers to the ability of the muscles to work over an extended period of time without fatigue. FLEXIBILITY • Is the ability to move a body part through a full range of motion at a joint. BODY COMPOSITION • Is the ratio of body fat to lean body mass. (BMI) In addition to improving quality of life, health related fitness also: • • • • Increase muscle tone and strength Decrease susceptibility to injuries and illness Improves bone mineral density Reduces risks of osteoporosis In addition to improving quality of life, health related fitness also: • • • • • Improves posture Increase efficiency of the respiratory and circulatory Decreases risks of cardiovascular diseases and strokes Improves blood pressure Increases energy level and academic achievement QUESTION: 1. On your own words, define Fitness. 2. Describe the difference between health-related fitness and skill-related fitness. Reflect on your daily activities and write them on the table below. Focus your attention on activities that will help improve your HRF. Present your output in class. MY DAILY ROUTINE/TASKS HRF COMPONENTS Questions to Ponder! Based on the activities you have cited as your routine, do you think this assures you fitness of life? • How will you change your lifestyle in order to achieve a healthy lifestyle? • Identify the HRF activity. Jogging Playing Mobile Legends Playing Cards Basketball Picnicking Swimming Dancing Aerobic Watching TV Talking with Friends Thank you for listening!
