Lesson 1 - Pyramid of Activities and Fitness

Describe the Philippine physical activity pyramid

Explain the indicators for fitness

Execute the different skills involved in the game

Recognize the value of participation in physical activities

Explain health and skill-related fitness components

What is Philippine physical activity pyramid?

The Philippine physical activity pyramid is a visual model that shows the different types of physical activity that can be done by young children like you to help improve your health, wellness, and fitness. It provides you different kinds of physical activities that you can do regularly.

You need to plan your daily activities to avoid and limit activities that may not be benefi cial to you. There are some activities that can help you become physically fit. The Philippine physical activity pyramid is a visual representation in planning your daily activities. It is suggested to schedule your daily activities until they become part of your routine.

The pyramid of activity is divided into four groups.

From the base to the top:

Group 1: Physical activities that can be done every day

Group 2: Aerobic and recreational activities that can be done three to five times a week

Group 3: Play and leisure activities as well as strength and flexibility exercises to be done two to three times a week

Group 4: Sedentary activities which should be cut down or limit doing them. Examples are watching TV, playing video or computer games, surfing in the Internet.

Sedentary lifestyle is an everyday life scenario with little or no physical activity at all. One is living this kind of life every day by always sitting or lying down while watching television, playing video games, or using gadgets. There is no physical activity done for much of the whole day. Thus, it is not good for one’s health.

What are some tests that determine fitness level?

1. Hand-eye Coordination

• Stand straight.

• Throw a small ball high and catch it with the same hand without

dropping it.

• Repeat the procedure with the other hand.

2. Power Standing Long Jump

• Stand on the yellow line drawn on the standing long jump mat.

• Bend your knees, lean forward, and swing your arms backwards.

• Jump forward landing on both feet horizontally as far as possible.

3. Speed Sprint Test

• From a start line, sprint as quickly as possible after the mark.

• Your teacher records your time.

4. Balance Standing Test

• Stand on both feet and put your hands on your hips.

• Stand on your right leg with your right foot fl at on the ground.

• Raise your leg knee high.

• Close your eyes and stand for 30 seconds.

• Repeat the procedure with the other leg.

5. Flexibility Sit and Reach

• Sit on the floor with the feet flat against the table and legs straight.

• Reach forward and push the fi ngers reaching the toes as far as

possible.

• Bend your hips slowly to reach forward.

• Repeat the procedure.

Activity 1: Planning Daily Activities in a Pyramid

Plan your activities by writing your daily activities in a blank activity pyramid. Then group yourselves into four. Discuss and compare with your groupmates the activities in your activity pyramid. Each group will report their discussion in class.

Then, each of you will explain the health and skill-related components you used in doing the different testing activities. Be able to identify the areas where there is a need for improvement as well.

Importance of cooperation

The learners are able to appreciate the importance of physical fitness in our lives.

Answer the following questions:

1. What are the outdoor games you found enjoyable to do?

2. Are these outdoor games similar to the activities found in the physical activity pyramid?

3. Were your skills developed and improved when you played outdoor games? Why or why not?