Physical Education and Health
By : DarkRaven
LESSON 8 - THE REWARDS OF ● Basketball (competitive)
ENGAGING ONESELF TO PHYSICA; ● Tennis (singles)
ACTIVITIES/ THE PHILIPPINE ACTIVITY
You can choose moderate or vigorous intensity activities or
PYRAMID a mix of both each week. Activities can be considered
vigorous, moderate, or light in intensity. This depends on
the extent to which they make you breathe harder and
Physical activity is any bodily movement produced by your heart beat faster. Only moderate and
skeletal muscles that result in energy expenditure. The vigorous-intensity activities count toward meeting your
energy expenditure can be measured in kilocalories. physical activity needs. With vigorous activities, you get
Physical activity in daily life can be categorized into similar health benefits in half the time it takes you with
occupational, sports, conditioning, household, or other moderate ones. You can replace some or all of your
activities. moderate activity with vigorous activity. Although you are
moving, light intensity activities do not increase your heart
Physical activity simply means movement of the body that rate, so you should not count these towards meeting the
uses energy. Walking, gardening, briskly pushing a baby physical activity recommendations. These activities include
stroller, climbing the stairs, playing soccer, or dancing the walking at a casual pace, such as while grocery shopping,
night away are all good examples of being active. For and doing light household chores.
health benefits, physical activity should be moderate or
vigorous intensity. Physical activity has so many benefits to your health. It can
Regular physical activity is one of the most important help you get to and stay at healthy body weight, reduce
things you can do for your health. the risk of bone fractures if you have osteoporosis, and can
reduce the risk of many other illnesses like cancer and
Everyone can experience the health benefits of physical heart disease. For most people, participating in physical
activity – age, abilities, ethnicity, shape, or size do not activity is safe. However, some people should check with
matter. If you’re not sure about becoming active or their health care provider or a qualified exercise
boosting your level of physical activity because you’re professional before they start becoming more physically
afraid of getting hurt, the good news is that active.
moderate-intensity aerobic activity, such as brisk walking,
is generally safe for most people. Physical activity or exercise can improve your health and
reduce the risk of developing several diseases like type 2
Moderate physical activities include: diabetes, cancer, and cardiovascular disease. Physical
activity and exercise can have immediate and long-term
● Walking briskly (about 31⁄2 miles per hour) health benefits. Most importantly, regular activity can
● Bicycling (less than 10 miles per hour) improve your quality of life. A minimum of 30 minutes a
● General gardening (raking, trimming shrubs) day can allow you to enjoy these benefits.
● Dancing Benefits of regular physical activity. If you are regularly
● Golf (walking and carrying clubs) Water aerobic physically active, you may:
● Canoeing
● Tennis (doubles) ● reduce your risk of a heart attack
● manage your weight better
Vigorous physical activities include: ● have a lower blood cholesterol level
● lower the risk of type 2 diabetes and some
● Running/jogging (5 miles per hour) cancers have lower blood pressure
● Walking very fast (41⁄2 miles per hour) ● have stronger bones, muscles, and joints and
● Bicycling (more than 10 miles per hour) lower risk of developing osteoporosis lower your
● Heavy yard work, such as chopping wood risk of falls
● Swimming (freestyle laps) ● recover better from periods of hospitalization or
● Aerobics bed rest
, Physical Education and Health
By : DarkRaven
● feel better – with more energy, a better mood, activities. When they are, they help you enjoy their
feel more relaxed, and sleep better. Back to top company. Physical activities help strengthen the bond
● A healthier state of mind between you and your family. Find some ways to
BENEFICIAL EFFECTS OF PHYSICAL ACTIVITIES - spend time with your family. For instance, hiking, jogging,
Participating in Physical activities benefits the different swimming, and bowling.
areas of your health. You can change your lifestyle to A number of studies have found that exercise helps
become healthier, Physically, Mentally, Emotionally, and depression. There are many views as to how exercise helps
Socially. Regular Physical activity improves one’s health people with depression: Exercise may block negative
and well-being. It is good for everyone, regardless of age. thoughts or distract you from daily worries. Exercising with
Think of four folks who reside in the provinces. People in others provides an opportunity for increased social
the provinces seem to be healthier and perhaps live longer contact. Increased fitness may lift your mood and improve
than their counterparts in the urban areas. There are many your sleep patterns. Exercise may also change levels of
rewards of engaging oneself in physical activities. Keeping chemicals in your brains, such as serotonin, endorphins,
oneself fit and in good shape is only one benefit of it all. and stress hormones. Aim for at least 30 minutes a day to
maintain health and reduce your risk of health problems,
PHYSICAL WELL-BEING - Regular physical activity helps you health professionals and researchers recommend a
attain good physical fitness. It strengthens your bones and minimum of 30 minutes of moderate-intensity physical
muscles. It tones your muscle and keeps your body trim. activity on most, preferably all, days
Physical activity improves your coordination or the ability
to do complicated movements. Through exercise, you Physical Activity Pyramid
become more flexible. Regular physical activity can
enhance your appearance and improve your posture. It If we earned a peso every time, we’re told to be healthy,
helps you maintain a healthy weight. If you participate in we’d probably be rich by now. While we know why it’s
regular physical activities, you are less likely to overeat important to live an active and healthy lifestyle, it’s equally
since it affects the part of your brain that controls appetite. important to know what and how much physical activity
In the long run, physical activity can reduce the risk of we really need to be in tip-top shape. The good news, you
acquiring certain diseases. Exercise burns fat and lessens don’t have to hit the gym all day every day! At least, that’s
your chances of obesity. By reducing your chances of being what the physical fitness pyramid says.
obese, you lower your chance of having diabetes, coronary
heart disease, or colon cancer. Just like how the food pyramid works, the physical fitness
pyramid is a guide to improving your physical fitness. It
SOUND MENTAL AND EMOTIONAL HEALTH - Physical recommends different types of activities you should be
activity improves blood flow to the brain. Improved blood doing in a week to stay physically fit. The closer to the
flow makes you feel more awake and alert. It makes you pyramid base, the more frequent the activity!
think more clearly and increases your energy level.
Through participating it promotes self-esteem. As you There are many wonderful ways to be physically active
improve your skills, you also feel better about yourself and every day. By doing a variety of moderate-intensity
can enhance confidence in your abilities too. activities, such as gardening, jogging, riding your bicycle, or
walking, you will find it fun and easy to incorporate
IMPROVE FAMILY AND SOCIAL RELATIONSHIPS - Engaging physical activity into your daily life. Adults should do at
in physical provides opportunities for you to meet new least 30 minutes of physical activity every day, while
acquaintances and enjoy friendships. When you participate children should do at least 60 minutes of physical activity
in any physical activity, you may be around people with the every day. Use the following Physical Activity Pyramid as a
same interest as you have. Many people you meet may guide for creating your own weekly program.
have good influences on your fitness, and most likely
motivate you to keep participating. Doing an activity with
others not only provides enjoyment but also makes you
feel better. Parents can be very supportive of your physical
, Physical Education and Health
By : DarkRaven
LESSON 9 - EXERCISE FOR FITNESS
Exercise for Fitness
Analyzing the Philippine Physical Activity Pyramid
Exercise is a subset of physical activity that is planned,
The Philippine Physical Activity Pyramid works similarly to structured, and repetitive and has as a final or an
the food guide pyramid. The bottom of the pyramid intermediate objective the improvement or maintenance
indicates the abilities that must be done every day. These of physical fitness. Exercise is one of the most important
include day-to-day activities such as walking, stretching, things you can do to improve your level of wellness. It has
and doing household chores. The activities at the top, are many benefits, including improving your overall health and
those that must be done minimally because they do not fitness and reducing your risk for many chronic diseases.
provide a physical activity that promotes good health. There are many different types of exercise; it is important
These include watching television while being seated or that you pick the right types for you. Most people benefit
laid on the couch, playing computer games, and using a from a combination of them:
mobile phone most of the day.
Endurance, or aerobic, activities increase your breathing
The Philippine Physical Activity Pyramid is based on the and heart rate. They keep your heart, lungs, and
Filipino Activity Guide Pyramid conceptualized by the circulatory system healthy and improve your overall
Philippine Association for the study of overweight and fitness. Examples include brisk walking, jogging, swimming,
Obesity (PASOO). According to the association good health and biking.
results from proper nutrition and regular physical activity.
Strength, or resistance training, exercises make your
It must be noted that the Philippine Physical Activity muscles stronger. Some examples are lifting weights and
Pyramid is designed not only for losing weight. It is using a resistance band.
recommended also for thin and slim individuals who must
engage in physical activities in order to be physically fit and Balance exercises can make it easier to walk on uneven
healthy. As such, the pyramid is designed for all ages and surfaces and help prevent falls. To improve your balance,
sizes. try tai chi or exercises like standing on one leg.
By : DarkRaven
LESSON 8 - THE REWARDS OF ● Basketball (competitive)
ENGAGING ONESELF TO PHYSICA; ● Tennis (singles)
ACTIVITIES/ THE PHILIPPINE ACTIVITY
You can choose moderate or vigorous intensity activities or
PYRAMID a mix of both each week. Activities can be considered
vigorous, moderate, or light in intensity. This depends on
the extent to which they make you breathe harder and
Physical activity is any bodily movement produced by your heart beat faster. Only moderate and
skeletal muscles that result in energy expenditure. The vigorous-intensity activities count toward meeting your
energy expenditure can be measured in kilocalories. physical activity needs. With vigorous activities, you get
Physical activity in daily life can be categorized into similar health benefits in half the time it takes you with
occupational, sports, conditioning, household, or other moderate ones. You can replace some or all of your
activities. moderate activity with vigorous activity. Although you are
moving, light intensity activities do not increase your heart
Physical activity simply means movement of the body that rate, so you should not count these towards meeting the
uses energy. Walking, gardening, briskly pushing a baby physical activity recommendations. These activities include
stroller, climbing the stairs, playing soccer, or dancing the walking at a casual pace, such as while grocery shopping,
night away are all good examples of being active. For and doing light household chores.
health benefits, physical activity should be moderate or
vigorous intensity. Physical activity has so many benefits to your health. It can
Regular physical activity is one of the most important help you get to and stay at healthy body weight, reduce
things you can do for your health. the risk of bone fractures if you have osteoporosis, and can
reduce the risk of many other illnesses like cancer and
Everyone can experience the health benefits of physical heart disease. For most people, participating in physical
activity – age, abilities, ethnicity, shape, or size do not activity is safe. However, some people should check with
matter. If you’re not sure about becoming active or their health care provider or a qualified exercise
boosting your level of physical activity because you’re professional before they start becoming more physically
afraid of getting hurt, the good news is that active.
moderate-intensity aerobic activity, such as brisk walking,
is generally safe for most people. Physical activity or exercise can improve your health and
reduce the risk of developing several diseases like type 2
Moderate physical activities include: diabetes, cancer, and cardiovascular disease. Physical
activity and exercise can have immediate and long-term
● Walking briskly (about 31⁄2 miles per hour) health benefits. Most importantly, regular activity can
● Bicycling (less than 10 miles per hour) improve your quality of life. A minimum of 30 minutes a
● General gardening (raking, trimming shrubs) day can allow you to enjoy these benefits.
● Dancing Benefits of regular physical activity. If you are regularly
● Golf (walking and carrying clubs) Water aerobic physically active, you may:
● Canoeing
● Tennis (doubles) ● reduce your risk of a heart attack
● manage your weight better
Vigorous physical activities include: ● have a lower blood cholesterol level
● lower the risk of type 2 diabetes and some
● Running/jogging (5 miles per hour) cancers have lower blood pressure
● Walking very fast (41⁄2 miles per hour) ● have stronger bones, muscles, and joints and
● Bicycling (more than 10 miles per hour) lower risk of developing osteoporosis lower your
● Heavy yard work, such as chopping wood risk of falls
● Swimming (freestyle laps) ● recover better from periods of hospitalization or
● Aerobics bed rest
, Physical Education and Health
By : DarkRaven
● feel better – with more energy, a better mood, activities. When they are, they help you enjoy their
feel more relaxed, and sleep better. Back to top company. Physical activities help strengthen the bond
● A healthier state of mind between you and your family. Find some ways to
BENEFICIAL EFFECTS OF PHYSICAL ACTIVITIES - spend time with your family. For instance, hiking, jogging,
Participating in Physical activities benefits the different swimming, and bowling.
areas of your health. You can change your lifestyle to A number of studies have found that exercise helps
become healthier, Physically, Mentally, Emotionally, and depression. There are many views as to how exercise helps
Socially. Regular Physical activity improves one’s health people with depression: Exercise may block negative
and well-being. It is good for everyone, regardless of age. thoughts or distract you from daily worries. Exercising with
Think of four folks who reside in the provinces. People in others provides an opportunity for increased social
the provinces seem to be healthier and perhaps live longer contact. Increased fitness may lift your mood and improve
than their counterparts in the urban areas. There are many your sleep patterns. Exercise may also change levels of
rewards of engaging oneself in physical activities. Keeping chemicals in your brains, such as serotonin, endorphins,
oneself fit and in good shape is only one benefit of it all. and stress hormones. Aim for at least 30 minutes a day to
maintain health and reduce your risk of health problems,
PHYSICAL WELL-BEING - Regular physical activity helps you health professionals and researchers recommend a
attain good physical fitness. It strengthens your bones and minimum of 30 minutes of moderate-intensity physical
muscles. It tones your muscle and keeps your body trim. activity on most, preferably all, days
Physical activity improves your coordination or the ability
to do complicated movements. Through exercise, you Physical Activity Pyramid
become more flexible. Regular physical activity can
enhance your appearance and improve your posture. It If we earned a peso every time, we’re told to be healthy,
helps you maintain a healthy weight. If you participate in we’d probably be rich by now. While we know why it’s
regular physical activities, you are less likely to overeat important to live an active and healthy lifestyle, it’s equally
since it affects the part of your brain that controls appetite. important to know what and how much physical activity
In the long run, physical activity can reduce the risk of we really need to be in tip-top shape. The good news, you
acquiring certain diseases. Exercise burns fat and lessens don’t have to hit the gym all day every day! At least, that’s
your chances of obesity. By reducing your chances of being what the physical fitness pyramid says.
obese, you lower your chance of having diabetes, coronary
heart disease, or colon cancer. Just like how the food pyramid works, the physical fitness
pyramid is a guide to improving your physical fitness. It
SOUND MENTAL AND EMOTIONAL HEALTH - Physical recommends different types of activities you should be
activity improves blood flow to the brain. Improved blood doing in a week to stay physically fit. The closer to the
flow makes you feel more awake and alert. It makes you pyramid base, the more frequent the activity!
think more clearly and increases your energy level.
Through participating it promotes self-esteem. As you There are many wonderful ways to be physically active
improve your skills, you also feel better about yourself and every day. By doing a variety of moderate-intensity
can enhance confidence in your abilities too. activities, such as gardening, jogging, riding your bicycle, or
walking, you will find it fun and easy to incorporate
IMPROVE FAMILY AND SOCIAL RELATIONSHIPS - Engaging physical activity into your daily life. Adults should do at
in physical provides opportunities for you to meet new least 30 minutes of physical activity every day, while
acquaintances and enjoy friendships. When you participate children should do at least 60 minutes of physical activity
in any physical activity, you may be around people with the every day. Use the following Physical Activity Pyramid as a
same interest as you have. Many people you meet may guide for creating your own weekly program.
have good influences on your fitness, and most likely
motivate you to keep participating. Doing an activity with
others not only provides enjoyment but also makes you
feel better. Parents can be very supportive of your physical
, Physical Education and Health
By : DarkRaven
LESSON 9 - EXERCISE FOR FITNESS
Exercise for Fitness
Analyzing the Philippine Physical Activity Pyramid
Exercise is a subset of physical activity that is planned,
The Philippine Physical Activity Pyramid works similarly to structured, and repetitive and has as a final or an
the food guide pyramid. The bottom of the pyramid intermediate objective the improvement or maintenance
indicates the abilities that must be done every day. These of physical fitness. Exercise is one of the most important
include day-to-day activities such as walking, stretching, things you can do to improve your level of wellness. It has
and doing household chores. The activities at the top, are many benefits, including improving your overall health and
those that must be done minimally because they do not fitness and reducing your risk for many chronic diseases.
provide a physical activity that promotes good health. There are many different types of exercise; it is important
These include watching television while being seated or that you pick the right types for you. Most people benefit
laid on the couch, playing computer games, and using a from a combination of them:
mobile phone most of the day.
Endurance, or aerobic, activities increase your breathing
The Philippine Physical Activity Pyramid is based on the and heart rate. They keep your heart, lungs, and
Filipino Activity Guide Pyramid conceptualized by the circulatory system healthy and improve your overall
Philippine Association for the study of overweight and fitness. Examples include brisk walking, jogging, swimming,
Obesity (PASOO). According to the association good health and biking.
results from proper nutrition and regular physical activity.
Strength, or resistance training, exercises make your
It must be noted that the Philippine Physical Activity muscles stronger. Some examples are lifting weights and
Pyramid is designed not only for losing weight. It is using a resistance band.
recommended also for thin and slim individuals who must
engage in physical activities in order to be physically fit and Balance exercises can make it easier to walk on uneven
healthy. As such, the pyramid is designed for all ages and surfaces and help prevent falls. To improve your balance,
sizes. try tai chi or exercises like standing on one leg.
