At the end of the lesson, the student will be able to:
a. Display understanding of exercise and how calorie intake affects the muscle improvement.
b. Compute calorie food intake using the standard formula.
c. Accumulate approximately 150 minutes of moderate to high intensity exercise in a week.
To obtain the optimum health, you should have an understanding of the balance of everything, including the balance between exercise and eating or the calorie intake. Most often than not, people exercise with the notion to lose weight. There are a lot of misconceptions about this. Most people would think that It is okay to eat a lot so long as you exercise. But based on our observation, we eat a lot than exercise. Hence, this lesson would like to balance your exercise with that of the calorie intake.
Excellence: Discipline
Galatians 5:22-23
If we let our desires lead our decisions, our lives (and our bodies) can quickly spin out of control. Self-control is a discipline that God grows in us when we continually choose to die to our flesh and live in Him.
Topic Content
A. Exercise
Exercise is a voluntary movement at a rate dependent on the muscular stamina or endurance. We exercise for several reasons but ultimately, exercise will enhances overall health and wellness.
However, when you start to engage in exercise you have to be clear of your goal. It can be, maintaining a weight, losing weight or gaining weight or in other instances recover from injury.
Studies regarding exercise’s affect to aging, mental health, cognitive function is well documented. The movement executions that you have been doing in this class are covertly leads one to form a habit to exercise. Your adherence to the program revealed here are essential for you to enhance your over-all well-being.
Three most important Exercise
1. Endurance / Aerobics Exercise
The aerobic exercises are those exercise that speed up your heart rate and your breathing. It makes your heart beats faster to pump more blood to the body parts for use. Your blood carries the oxygen and nutrients necessary to keep your body make energy necessary to continue moving. In this way, your heart and blood vessels become stronger is resilient to stressors
2. Strength Exercises
One of the characteristics of our muscles is its plasticity. This means that our muscles will adapt on the way you use it. Also, the more you use your muscles the more stronger it gets. Exercise makes it stronger. Exercise program can maintain muscle strength which contributes to maintaining posture even when you age. The Strength exercises you have been engaging in the past lessons are just some of the exercises that strengthen not only your muscles but your bone as well.
3. Flexibility Exercises
To maintain the elasticity of our muscles we need to engage in flexibility exercises. Our muscles tend to shorten if not used and will lose its elasticity. Tendons are also affected when muscle’s elasticity is weak, hence exercise program should include flexibility or stretching exercises. Flexibility exercises lessen the risk of muscle cramps and pain, strains, join pains, and falling. Just always remember to warm up before you do your stretching exercises. Dynamic and static stretches will always work for you.
B. Calorie Intake
For any exercise program, for whatever goal, it should be coupled with a balanced diet that provides the needed calories for the body to use during physical activity. Below is the estimated calorie intake needed per day, by age, sex and physical activity. There are smartphones application that will give you an idea on how many calories certain food contains. You can use those to stay conscious of your calorie intake.
Sample Weekly Meal Plan Template
Graphics courtesy of DOST-Food and Nutrition Research Institute and Canva
Instructions: Perform the following sets of exercises below. Record (video should be raw and unedited) yourself doing the exercises. Upload your respective video in the Google Classroom. Follow the recommended number of seconds for the video submission.
Set 1 video:
1. Jog in place – 1 min
2. Jumping jacks – 1 min
3. High knee jog – 1 min
4. Box jump -1 min
5. Squat jump – 1 min
6. Run-shuffle-run – 1 min
Set 2 video:
1. Bird Dog Alternate – 1 min
2. Heel Touches – 1 min
3. Alternate Pull-ups – 1 min
4. Toe Touches – 1 min
5. Bicycle Crunches – 1 min
6. V-Sit – 1 min
Do the following sets of exercises every other day. After 24 hours, you may feel muscle pain, especially if you are a beginner. This is an indicator that your muscles were working hard during your exercise. This is also the time that your muscle starts to heal as some of the muscle tissues were torn off during the contraction. The pain will eventually subside in a day or two. The pain also is caused by the accumulated pyruvic acid in the muscle during contraction; this acid was not flashed out from the tissue due to poor quality of warming up and cooling down. Warming up and cooling down is excellent as the main workout in getting the most of the effort you made when you exercise.