LESSON OBJECTIVES
The learner demonstrates understanding of participation and assessment of physical activity and physical fitness.
SUCCESS CRITERIA
The learner participates and assesses performance in physical activities and assesses physical fitness.
DISCUSSION
Kicking Your Fats Away
Raised by an amazing mother who loves to cook your favorite dishes and bake your favorite pastries, you grew up to be a bit bigger in size. But now your mother started to worry about your health and fitness. Your constant complains about a classmate who never fails to tease you about your size and shape started to add wrinkles on your mother’s beautiful face. So your father and mother decided to enroll you to a martial arts class. At first, you were afraid and hesitant but when you began learning the basic moves, you started liking it. You attended the class once a week for a month and a half. After three sessions, you began to notice the changes in your body. The extra fats in your belly disappeared. You felt your muscles and bones become stronger. Your parents were supportive of you that they guided you in your choices of food. Before your last session ended, you finally lost weight as you get in the best shape of your life. Your classmate never teased you anymore. You were happy getting the confidence you needed as you live a healthy lifestyle.
Reviewing the Philippine Physical Activity Pyramid
The Philippine Physical Activity Pyramid provides you with more detailedinstructions on the examples and durations of each activity. The pyramid consists of four levels with the recommended frequency in doing the various physical activities.
How much of physical activity is recommended?
The World Health Organization recommends that children and adolescents aged 5–17 years old should:
• do at least 60 minutes of moderate to vigorous-intensity physical activity daily.
• do physical activity at least greater than 60 minutes daily to provide additional health benefits.
• include activities that strengthen muscle and bone, at least three times per week.
What are the health and skill-related components of fitness in dancing?
Dancing is an enjoyable activity when you are physically fit. This is because dancing has the health and skill-related components of fitness. The health- related fitness components in dancing are; muscular endurance, muscular strength, body composition, cardiovascular endurance, and flexibility. While balance, speed, agility, power, reaction time, and coordination are the skills- related components of fitness in dancing.
All the health and skill-related fitness components mentioned above are important in dancing. However, flexibility is one of the indicators and components most needed in dancing. To be flexible means that you can move a joint in a full range of motion without hurting. Having a good flexibility helps you in preventing injuries and can improve your performance especially when you dance.
Below is an example of flexibility fitness test, the “Sit and Reach.” It is one way to assess one’s flexibility in the lower back and hamstring. This test can help you in improving your body’s flexibility.
Materials: wall, meter stick, ruler, and chalk
Procedures:
1. Before doing the test, do warm-up exercises followed by stretching activities. You should sit on the floor with your back, shoulders, and head against the wall. With your legs extended in front, knees should be straight and your heels should be 1 foot apart. Then overlap your hands to reach the farthest point to be recorded.
2. Your head and entire back must be against the wall and your arms should be straightened. Put your one hand on top of the other hand.
3. Your fingertip should be touching the floor. The measuring instrument (foot rule/carpenter’s ruler) is placed from this point to specify point zero. Your heels should be 12 inches apart.
4. You will slowly bend and hold your position until the record has been made, then you will slowly go back to the starting position.
What are the safety precautions that you should know in stretching and what benefits can you get from stretching exercises?
To reduce the risk of injuries, it is important that you do stretching exercises before and after doing any physical activities like dancing. Stretching exercises can help you develop flexibility skills. Improving your flexibility will keep you become more active, physically fit, and healthy. It also improves your posture that helps you make a beautiful performance in dancing.
Answer the following questions:
1. Do you think you can cut down playing in your video games and watching TV? Why do you think so?
2. What benefit can you get when you limit or avoid doing these inactive activities?
3. Why is it good to improve the flexibility of your body?
4. Why is it important that you do stretching exercises before and after doing any physical activities?
CROSS CURRICULAR
EVALUATION
Activity 1: Let’s Stretch: Upper and Lower Flexibility Exercises
Do the following steps:
1. Shoulder and Chest Stretch
This can be done either in standing or kneeling position.
Reach your arms behind your back and interlock your fingers.
Slightly raise your arms as high as possible and try to bend forward from the waist and hold.
2. Stretch Arm Across the Chest
Place your one arm straightly across your chest, then place the other hand on your elbow and slowly pull it toward your chest and hold. Repeat doing it on the other side.
3. Triceps Stretch
Raise your one arm over your head with elbows pointing toward the ceiling then gently pull down the elbow with your opposite arm then lean toward the opposite side of your body. Hold and repeat with the other arm.
4. Glute Stretch
On a sitting position, bend your right leg and place it over the left leg. Then, place your left arm over your left leg and use it in pushing your right knee. Hold and repeat on the other side.
5. Single Leg Hamstring Stretch
Bend the left knee while keeping your right leg extended. Then, slowly bend at waist level keeping your back flat. Repeat doing this on the other side.
6. Butterfly Stretch
In a sitting position, gently push your both knees on the floor until you may feel the stretch
in your thighs. Keep your back straight. Hold and repeat two to three times.
ACTIVITY:
MAKE YOUR SCHEDULE DURING WEEKENDS (SATURDAY AND SUNDAY)
LIST DOWN THE DIFFERENT PHYSICAL ACTIVITIES THAT YOU'RE DOING.